how to control high bp

To control high blood pressure (hypertension), there are several strategies that can be implemented. Andrew Huberman and his guest Peter Attia covered various methods, including:

• Exercise: Regular exercise such as zone two cardio (low-intensity cardio) is revered to lower blood pressure. The recommendation is around 150 to 180 minutes per week, but ideally, individuals should aim for 3 to 4 hours weekly for the best effects 1.
• Weight Management: Losing weight, especially in people overweight, can significantly reduce blood pressure 1.
• Sleep: Proper sleep is crucial for maintaining healthy blood pressure levels 1.
• Nutrition: Eating a balanced diet can help with blood pressure management 1.
• Pharmacotherapy: Medicines can be used if lifestyle changes aren't sufficient to control blood pressure. Today's medications, including ACE inhibitors and angiotensin receptor blockers, are better tolerated and can be effective if needed 1. However, it's best to try other methods before turning to medication, as some medicines have side effects and risks 1.

Moreover, regular monitoring of blood pressure is important to detect high levels early on as hypertension is a leading risk factor for hemorrhagic stroke and heart disease 2. The more aggressively blood pressure is managed to stay within the optimal 120 over 80 range, the lower the risk for heart attacks and strokes 2.

These are evidence-based approaches that, with a healthcare provider's oversight, can assist in controlling high blood pressure.