BP 101: How to Use Technology to Lower Your Blood Pressure

The American Heart Association reports 103 million or half of all U.S. adults, have high blood pressure (BP). Between 2005 and 2015, the death rate from high BP jumped about 11 percent in the United States.

Do you know your blood pressure numbers? How about what those numbers mean? Do you know what causes high blood pressure?

The most important thing to know is that untreated high blood pressure is dangerous. If you have high blood pressure your blood vessels become constricted. Your heart has to pump the same amount of blood through narrower veins.

High BP can cause dizzy spells, blurred vision, headaches, and shortness of breath. Over time, the strain on your circulatory system puts you at risk for a stroke and heart disease.

Obesity, stress, smoking, poor diet choices, and genetics cause hypertension and high BP. If you have high blood pressure, don’t ignore it.

When your blood pressure is in the healthy range it reduces your risk of heart disease and stroke. Keep reading to learn how to track and lower blood pressure using technology.

Meds and Monitors to Lower Blood Pressure

Drugs aren’t high-tech, but they’re fast. Medication is the fastest way to reduce blood pressure.

If you’re interested in a list of blood pressure medications, read more here. Consult your medical professional for advice on your situation.

Monitoring your blood pressure is high-tech. Choose from a wrist or upper arm monitor. The wrist monitor is comfortable and easy to use. The upper arm monitor gives more reliable readings.

Invest in a monitor that tracks systolic and diastolic pressure. Pulse rate readings are good, too. Some monitors give basic information. Others create charts and graphs so you can visualize your data.

Many monitors connect to your smartphone or tablet. Some devices track several users. Make sure any monitor you buy has a warranty.

If the device requires calibration, find out how to do so before you buy. Sometimes calibration involves extra costs.

Alternatives to Medicine

If you’re hesitant to take medicine, don’t worry. Medications can drop your blood pressure many points, but so can lifestyle changes. Even better, you can use technology to help you succeed.

Lose Some Pounds

Weight gain often increases blood pressure. When you’re overweight it can disrupt your breathing at night, causing sleep apnea. Sleep apnea raises blood pressure.

Losing weight is an effective way to control blood pressure. Every bit you lose helps reduce blood pressure.

Where’s the tech in weight loss? Everywhere. You can bet money on your weight loss with Diet Bet. Some dieters who risked losing their money shed weight faster than people with no money at stake.

Do a search in any App Store and you’ll find plenty of weight loss app choices. Some are competitive, others are supportive and include professional guidance. Whether your calorie-count alone or in a group, there’s an app to encourage your progress and record it.

Add Exercise to Your Life

Regular exercise lowers blood pressure, improves mood, and increases energy. It helps maintain a healthy weight and reduce the risk for high blood pressure and heart disease.

Try to get at least 30 minutes of moderate exercise a day. This can include a walk, run, basketball, cycling, dancing or swimming. Regular activity can lower blood pressure. It’s essential that exercise is consistent. If you stop, your blood pressure will go up again.

Fitness trackers keep tabs on everything from rowing to stair climbers. Some remind the user to get up and move every hour. You can set daily, weekly, and monthly goals for exercise. A low maintenance fitness tracker eases you into exercise. Most trackers also monitor your heart rate and blood pressure.

Buy a standalone fitness tracker, or use a smartwatch with fitness apps.

Choose Healthy Food

Have you heard of the DASH diet? It stands for Dietary Approaches to Stop Hypertension. According to the Mayo Clinic, it helps treat or prevent high blood pressure. When followed with care the DASH diet can drop blood pressure by 8 to 14 points in a couple of weeks.

DASH reduces sodium and encourages eating foods rich in potassium, calcium, and magnesium. There are benefits beyond lower blood pressure. It’s useful for the prevention of cancer, heart disease, stroke, diabetes, and osteoporosis.

The best way to follow a diet is to record what you eat. Hold yourself accountable. Want some tech for that? No problem. Choose an app that gives you nutritional information and a place to note what you eat. Some apps give details on fast food, packaged goods, and restaurant meals.

Then, buy yourself a smart scale. Smart scales track your weight, muscle mass, body fat, and more. Some even take your blood pressure. You can transfer data or sync to your smartphone, smartwatch or tablet.

Reduce Stress

Does all this talk of high blood pressure stress you out? Stress follows us everywhere we go throughout the day. In fact, the researchers found that a buzzing cell phone can trigger a spike in blood pressure.

If you have chronic stress it may add to high blood pressure. If you overeat, drink or smoke when stressed, it will make your situation worse.

The best way to deal with stress is to cope with it in a positive way. If you can, avoid stress triggers. If you can’t avoid them, change the way you react to them.

Give yourself permission to relax and unwind. Spend time on activities you enjoy. Consider a guided meditation app that teaches you to breathe deep and sit in a quiet, peaceful place.

Take time to figure out what causes your stress. Is it work, family, finances, or something else? When you address your stress head on you can figure out how to resolve or reduce it.

Solve More Problems with Technology

As you can see, technology can help you live a healthier lifestyle. Take advantage of tech to watch your weight, diet, activity, and peace of mind to get a lower blood pressure.