Take Control of Your Heart Health: 5 Ways to Lower Your Blood Pressure
Feb 17, 2026
You probably wouldn’t know if you had high blood pressure right now. There aren’t usually headaches, dizziness, or warning signs that your cardiovascular system is working harder than it should with every heartbeat. Nearly half of American adults have hypertension, or high blood pressure, and many don’t even know it.
With locations in the Navy Hill and Williamsburg neighborhoods of Brooklyn, New York, our board-certified physicians at Tru Medical Management want to help you understand how to protect your cardiovascular health. Here’s what causes high blood pressure and five effective ways to bring your numbers down.
Your blood pressure measures the force of blood pushing against artery walls. When that pressure stays elevated, your heart has to work harder to pump blood throughout your body. Over time, this extra strain damages the delicate lining of your arteries and weakens your heart muscle.
The damage happens gradually. Your arteries become less elastic and may develop small tears where cholesterol and plaque can accumulate. This narrowing pushes your blood pressure even higher, creating a cycle that’s hard to break without intervention. High blood pressure increases your risk of heart attack, stroke, kidney disease, and vision loss.
You can reduce these risks through lifestyle changes, and in many cases, lower your blood pressure to a healthy range without medications.
Even the smallest changes to your daily routine can bring your numbers down. Here’s where to start.
Because it strengthens your heart muscle, allowing it to pump blood more efficiently with less effort, it’s vital to incorporate physical activity into your life. Regular aerobic exercise can lower blood pressure in people with hypertension.
Skip the gym membership and expensive equipment. Brisk walking for 30 minutes five days a week reaches the recommended target. Swimming, cycling, dancing, or even gardening all count. Pick activities you’ll actually stick with long-term, because consistency matters more than intensity.
Sodium causes your body to hold onto extra fluid, which increases the volume of blood your heart has to pump. Most Americans consume far more sodium than the recommended limit of 2,300 mg per day — some get nearly double that amount.
Cutting back to 1,500 mg or less can lower your blood pressure readings noticeably. Try to check nutrition labels when possible and choose products with less than 140 mg of sodium per serving.
Potassium also helps your body eliminate excess sodium and eases tension in your blood vessel walls. Add these to your meals:
Swapping processed snacks for whole foods makes a bigger difference than you might expect.
Carrying extra weight forces your heart to pump harder to deliver oxygen and nutrients to your tissues. The connection between weight and blood pressure is strong — many people see their numbers drop as soon as they start losing weight, even before reaching their goal.
Losing just 5-10 pounds can help lower your blood pressure readings by improving blood flow throughout your body.
Consuming too much alcohol can raise blood pressure and interfere with the efficacy of blood pressure medications. Women should limit alcohol to one drink per day, while men should stick to two drinks per day.
Smoking damages your blood vessel walls and accelerates plaque buildup in your arteries. Every cigarette temporarily spikes your blood pressure, and the chemicals in tobacco keep your arteries constricted long after you finish smoking.
Your heart rate drops within minutes of your last cigarette, and your blood pressure can start to normalize within weeks of quitting.
Our physicians at Tru Medical Management can help you develop a blood pressure management plan based on your specific risk factors and health history. We provide comprehensive cardiovascular care, including monitoring, medication management when needed, and ongoing support.
Call us at 347-851-8133 or book online to schedule your appointment.