Lower blood pressure
Stage 1 high blood pressure is defined as an upper (systolic) arterial blood pressure of over 140 mmHg and/or a lower (diastolic) value of over 90 mmHg. Below this is a grey area in which blood pressure is described as high-normal or elevated. This is a systolic value of 130 to 139 mmHg and a diastolic value of 85 to 89 mmHg.
Please note that, according to the German Hypertension League's guidelines, a home blood pressure of >=135 and/or >=85 mmHg is considered stage 1 hypertension.
Because high blood pressure can cause conditions such as heart attack, stroke or vascular disease, you should make sure to lower elevated blood pressure. The risk of these illnesses increases the higher your blood pressure is and it rises disproportionately if you have other risk factors such as smoking, overweight or high cholesterol.
High blood pressure, referred to by medical professionals as hypertension (hyper = above, tonus = pressure), can be effectively managed using various methods. Depending on its severity, the first step is to try to bring high blood pressure under control through lifestyle changes, primarily dietary changes, exercise and stress reduction. Medication may also be used. If you smoke, you should definitely stop smoking if you have high blood pressure to reduce the risk of complications.
Simply losing a significant amount of weight if you're overweight, reducing your table salt intake, and avoiding or at least cutting down on alcohol can lower blood pressure. This has been demonstrated in scientific studies.
If you have been diagnosed with high blood pressure, you should be more physically active. Almost any type of exercise is suitable, including strength training, provided that spikes in blood pressure are avoided. Isometric exercises have proven particularly suitable, but endurance activities such as jogging, fitness walking, cycling and hiking are still among the top choices for lowering blood pressure.
Some foods are particularly good for lowering blood pressure. Eating fresh fruit, vegetables and herbs such as chives, parsley and wild garlic helps regulate blood pressure. You should also minimize your meat intake - especially fatty pork. Garlic, tomatoes, bell peppers, lettuce and lemons in particular can lower blood pressure. Beetroot can also help reduce blood pressure. Please see the article "Beetroot and blood pressure".
Your doctor can also prescribe certain medications to lower blood pressure. A particular class of medications is often used. However, in severe cases or if you have other medical conditions, a combination of different active ingredients may be necessary. Classes of medications used to lower blood pressure include beta blockers, calcium channel blockers, ACE inhibitors and diuretics. Which of these active ingredients is right for you depends, among other factors, on your age. These medications act through biochemical processes in the central nervous system or the heart, thereby lowering blood pressure.
With a consistent change in diet, weight loss and regular exercise you can significantly enhance the effect of medications or even get by with fewer drugs.
Because high blood pressure is often caused by excessive stress, you should include relaxation exercises like yoga or autogenic training in your daily routine to lower blood pressure in the long term.
Sources:
This article is from Tensana – the leading app since 2011, helping hundreds of thousands of people monitor their blood pressure every day.
Our content is based on carefully researched, evidence-based data and is continuously updated (as of 11/2025).
Author Sabine Croci is a qualified medical assistant with many years of experience in internal medicine and cardiology practices as well as outpatient care, and has headed the specialist editorial team at Tensana since 2015. Thanks to her extensive additional qualifications as an emergency medical technician, first responder, and in various areas of therapy and emergency care, she provides well-founded, practical, and reliably verified information.
Author Sabine Croci is a qualified medical assistant with many years of experience in internal medicine and cardiology practices as well as outpatient care, and has headed the specialist editorial team at Tensana since 2015. Thanks to her extensive additional qualifications as an emergency medical technician, first responder, and in various areas of therapy and emergency care, she provides well-founded, practical, and reliably verified information.
