The Ups and Downs of High Blood Pressure

The pressure is on! Some of the items in this quiz raise your blood pressure, while others lower it. Can you tell which does what? Take our quiz and find out—and get your blood pressure under control.

1. Exercise

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	Lowers

Answer: Lowers
Doing aerobic exercise, such as brisk walking, for 30 minutes a day, most days of the week can lower the force in your arteries as your heart beats. That can result in as much as a 9-point drop in the top number of your blood pressure reading. So lace up your sneakers and hit the trail or treadmill.

2. Energy Drinks

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Answer: Raises
Many energy drinks contain both caffeine and the amino acid taurine, which both may contribute to increases in blood pressure. If you have heart disease or existing high blood pressure, you may be especially at risk so avoid these beverages.

3. Anger

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Answer: Raises
Bursts of anger can temporarily spike your blood pressure, which causes wear and tear on your blood vessels over time. When you find yourself getting hot under the collar, cool down by taking a walk, breathing deeply, relaxing to music and meditating.

4. Insomnia or Lack of sleep

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Answer: Raises
Sleeping for five hours or less a night could spur high blood pressure in adults. And teens who sleep poorly, or sleep six-and-a-half hours or less a night, may develop prehypertension, or elevated blood pressure, which could lead to high blood pressure and cardiovascular disease in adulthood. Aim to get seven to nine hours of slumber on most nights of the week. Sleep quality is important, too so make sure your bedroom is a haven for sleep by following these tips.

5. Salty foods

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Answer: Raise
To better manage high blood pressure, cut down on salt. Consume no more than 2,300 mg of sodium from foods and beverages and, if you already have hypertension, reduce that amount to 1,500 mg. Following the DASH diet can help you reach those goals. The plan contains plenty of good eats, including fruits, vegetables, legumes, whole grains, nuts, fish, poultry, lean meats and fat-free or low-fat dairy.

6. Foods with potassium and magnesium

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Answer: Lower
Aim to get 4,700 mg of potassium a day to help reduce high blood pressure. You can reach that goal by eating an assortment of these high-potassium foods: dried apricots, avocados, bananas, cooked spinach, orange juice, baked potatoes, raisins, peanuts and plain yogurt.

7. Aircraft traffic at night

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Answer: Raises
Loud noises, such as the roar of an aircraft flying overhead, can raise your blood pressure—even when you’re asleep, according to a recent study. If you live near an airport, closing your windows at night and using ear plugs may help.

8. Pollution

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Answer: Raises
Research shows that exposure to air pollution can subtly raise blood pressure. Air can contain a variety of pollutants, including carbon monoxide, nitrates, sulfur dioxide, ozone, lead, secondhand tobacco smoke and particles. While you may not be able to change the air quality where you live or work, it pays to be aware of your exposure. Close windows that face heavy traffic to minimize vehicle exhaust and strive to avoid secondhand smoke.

9. Meditation and yoga

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Answer: Lowers
Regularly practicing meditation and/or yoga can ease both your mind and body—including lowering blood pressure, according to emerging research. So sign up for a yoga class, create a corner of your home just for meditation, and try other mind/body therapies. Your aim is to let go of the stress of the day. As one expert puts it: “Let your relaxation be as chronic as your stress.”

10. Excessive Drinking

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Answer: Raises
Drinking excessive amounts of alcohol can raise your blood pressure. According to current dietary guidelines, men should have no more than two drinks a day and women no more than one. A drink is equal to 12 ounces of beer; 5 ounces of wine; or 1.5 ounces of 80-proof whiskey.