Key takeaways
- Guidelines define high blood pressure as 130/80 mm Hg or above and recommend lifestyle change and, where needed, medication.
- Meditation may be a reasonable addition to standard care, according to the American Heart Association.
- Never stop blood pressure medication without your clinician's advice.
Standard care comes first
The 2017 US guideline recommends weight loss, a heart-healthy eating pattern such as DASH, less sodium, more potassium, regular physical activity and limiting alcohol. It recommends medication for people at higher risk or whose pressure stays high, and home blood pressure monitoring to confirm readings.[1] (source 1)
Where stress and relaxation fit
Stress raises blood pressure temporarily, and chronic stress is linked to cardiovascular risk.[2] (source 2) The American Heart Association reviewed trials of meditation and concluded that it may be a reasonable addition to guideline-directed care, though the evidence is limited and not a substitute for treatment.[3] (source 3)
A practical approach
- Check your pressure at home and share readings with your clinician
- Take medication as prescribed
- Add a daily 10 to 20 minute relaxation practice
- Aim for regular moderate activity and a lower-sodium diet
Common questions
Can relaxation lower my blood pressure enough to stop medication?
That decision belongs to you and your clinician. Some studies show modest reductions, but not enough evidence to replace medication.
How often should I check my pressure?
Your clinician will advise. Many guidelines recommend home monitoring, with a validated upper-arm cuff, to confirm the diagnosis and track treatment.
Sources
- Whelton PK, Carey RM, Aronow WS, et al. 2017 ACC/AHA/AAPA/ABC/ACPM/AGS/APhA/ASH/ASPC/NMA/PCNA guideline for the prevention, detection, evaluation, and management of high blood pressure in adults. Hypertension. 2018;71(6):e13–e115. doi:10.1016/j.jash.2018.01.011
- Steptoe A, Kivimäki M. Stress and cardiovascular disease. Nat Rev Cardiol. 2012;9(6):360–370. doi:10.1038/nrcardio.2012.45
- Levine GN, Lange RA, Bairey-Merz CN, et al. Meditation and cardiovascular risk reduction: a scientific statement from the American Heart Association. J Am Heart Assoc. 2017;6(10):e002218. doi:10.1161/jaha.117.002218