Regular exercise is an easy way to lower blood pressure, improve diabetes, and lose weight. It also improves your overall health and well-being. One study found that in people with high blood pressure, exercise was just as effective for lowering systolic blood pressure as medications.
The AHA recommends 150 minutes of moderate-intensity aerobic exercise every week. That could be 20 to 30 minutes a day briskly walking, riding a bike, or dancing.
5. Quit smoking
Nicotine in tobacco products can lead to high blood pressure and cause a host of health problems. So, cutting down or quitting smoking is one of the best ways to keep your blood pressure down and your heart healthy. There are plenty of resources to help you quit. And your primary care provider can give you information about which method might be best for you.
6. Reduce alcohol intake
Alcohol can raise your blood pressure, especially if you drink a lot of it over time. Cutting back on alcohol significantly lowers blood pressure in people who drink regularly. The AHA recommends the following drinking guidelines:
For men: no more than 2 drinks per day
For women: no more than 1 drink per day
A drink is defined as:
Beer: 12 oz
Wine: 4 oz
Spirits: 1.5 oz of 80-proof, or 1 oz of 100-proof
What are common blood pressure medications for people with diabetes?
If lifestyle changes aren’t enough to lower your blood pressure to safe levels, you may need to add in one or more medications. Here are some common high blood pressure medications for people with diabetes.
ACE inhibitors and ARBs
The most commonly used medications to lower blood pressure in people with diabetes are:
Angiotensin-converting enzyme (ACE) inhibitors — like lisinopril and enalapril
Angiotensin II receptor blockers (ARBs) — like losartan and candesartan
These medications work on the kidneys to lower blood pressure.
But they can also slow down kidney damage that high blood sugar can cause. If you’re taking an ACE inhibitor or ARB, a healthcare professional will run blood tests to monitor the health of your kidneys.
Calcium channel blockers
Calcium channel blockers (like amlodipine and nifedipine) also work well to lower blood pressure in people with diabetes. These medications prevent calcium from entering the cells of the heart and blood vessels. This relaxes the muscles in the heart and blood vessels — and lowers blood pressure.
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