Blood Pressure and Your Brain - HelpGuide.org × Online Therapy Meditations Mental Health Health & Wellness Children & Family Relationships Aging More Donate Your trusted nonprofit guide to mental health & wellness for ★★★★★ HelpGuide is a top-rated nonprofit Our mission is to provide empowering, evidence-based mental health content you can use to help yourself and your loved ones. Donate Get In Touch HelpGuide uses cookies to improve your experience and to analyze performance and traffic on our website. Accept Blood pressure and the heart-head connection There’s a reason why your blood pressure is taken every time you visit a doctor’s office or hospital, regardless of the complaint that brought you there. High blood pressure is rightly known as “the silent killer.” It often carries no symptoms or warning signs but can drastically increase your risk of having a heart attack or stroke. The higher the number, the harder your heart is having to work to pump blood around your body and the more likely it is that damage is being done to the heart muscle. Since all parts of your body rely on circulation, though, it’s not just your heart that high blood pressure can impact. If blood doesn’t flow easily, it can harm your arteries as well as vital organs such as the kidneys, eyes, and brain.High blood pressure (or “hypertension”) has been shown to damage the tiny blood vessels in the parts of your brain responsible for cognition and memory, greatly increasing your risk of developing If you have low blood pressure … Low blood pressure (known as “hypotension”) is a much less common problem than hypertension, but it can still significantly impact blood flow to the brain and increase your risk of shock, stroke, heart attack, and kidney failure. There is no specific reading that determines when blood pressure is too low. Rather, doctors rely on the presence of symptoms such as dizziness, fainting, blurred vision, and unsteadiness when standing to diagnose hypotension. If you experience such symptoms, your doctor will look for underlying causes such as medication side effects, nutritional deficiencies, or a heart issue. Aside from a low-sodium diet, many of the same lifestyle changes used to treat high blood pressure can also be effective for managing low blood pressure. Causes of high blood pressure There’s no single cause of high blood pressure, but rather many contributing factors. Some are out of your control, such as age, race, gender, and family history—blood pressure tends to increase over the age of 70, affects more women than men over the age of 55, and is more common in African Americans than Caucasians, perhaps due to a genetic sensitivity to salt. Many other risk factors for hypertension are within your control. Being overweight, eating a poor diet high in salt, smoking, drinking excessively, and not getting enough physical exercise can all impact your blood pressure. There are also specific substances that can raise your blood pressure, such as:Caffeine, including coffee, tea, soda, and energy drinks.Prescription medications, including some of those If you’ve just been Affordable Online Therapy Get professional help from BetterHelp's network of licensed therapists. FIND A THERAPIST NOW HelpGuide is reader supported. We may receive a commission if you sign up for BetterHelp through the provided link. Need urgent help? The effects on your blood pressure30 minutes of moderate aerobic exercise, such as walking, for five days of the week can reduce your reading by 4 to 11 mm Hg. Step 2 Eat a heart-healthy diet The foods you eat can have a major impact on your blood pressure, not to mention your heart and brain health. Rather than focusing on specific foods, though, it’s your pattern of eating that’s most important. Instead of processed food, packaged meals, and sugary snacks, a heart-healthy diet is built around “real,” natural food.A number of different diet plans can help in controlling blood pressure, but they all feature a reduction in salt, alcohol, and The effects on your blood pressureAdopting the DASH diet, eating plenty of fruit and vegetables, and reducing your consumption of unhealthy fats can lower your blood pressure by about 11 mm Hg.Cutting back on sodium by about 1,000 mg per day can reduce your blood pressure by 5 to 6 mm Hg.Increasing your potassium intake from food to 3,500-5,000 mg can knock 4 to 5 mm Hg off your reading.Limiting your alcohol intake to two drinks per day if you’re male, or one drink per day if you’re female can lower your reading by about 4 mm Hg. Step 3 Lose weight Carrying extra weight forces your heart to work harder circulating blood around your body, raising your blood pressure. The more weight you’re carrying, the greater the risk of hypertension. The good news is that shedding pounds can have a marked impact on blood pressure. Losing just 10 pounds could reduce your systolic blood pressure by as much as 10 mm Hg. Of course, as anyone who’s ever tried to lose weight knows, there’s no easy fix for dropping pounds. Since our bodies are different and we respond differently to different foods, what works for one person may not necessarily work for you. To find the most effective weight loss method may take some time and experimentation with different foods and different diets.It’s also true that many of us don’t always eat simply to satisfy our hunger. We turn to food when we’re stressed, anxious, bored, or lonely, which can wreck any diet. Recognizing your The effects on your blood pressureVaries greatly from person to person depending on factors such as your starting weight, but expect to lower your blood pressure by about 1 mm Hg for every 1–2 pounds lost. Step 4 Manage stress In today’s hectic world, many of us find ourselves constantly feeling frazzled and overwhelmed. While not all stress is bad for you, persistent and chronic stress can take a toll on your blood pressure and heart health. In addition to exercise and diet, there are lots of ways you can help combat stress and bring your body and mind back into balance.Adopt a relaxation practice. The effects on your blood pressureOne study found that eight weeks of practicing relaxation techniques helped participants lower their blood pressure by more than 5 mm Hg and reduce their medication levels. Step 5 Quit smokingThe nicotine in tobacco causes your body to release adrenaline that stimulates your nervous system and forces your heart to work harder to circulate blood. This increases your heart rate and blood pressure—not just while you’re smoking, The effects on your blood pressureKicking the habit can reduce your systolic blood pressure by an estimated 2 to 8 mm Hg. Authors: Lawrence Robinson and Melinda Smith, M.A. References American Heart Association Recommendations for Physical Activity in Adults and Kids | American Heart Association. (n.d.). Retrieved March 14, 2022, from Get more help Last updated: October 7, 2022 Related Guides Try online therapy Get professional help from BetterHelp’s network of 20,000 licensed therapists. Get matched and schedule your first video, phone or live chat session. GET 20% OFF HelpGuide is reader supported. We may receive a commission if you follow links to BetterHelp. Learn more.