High blood pressure, or hypertension, affects around one in three Australian adults and poses significant health risks, including heart disease, stroke, and kidney failure. Systolic blood pressure, the first number in a blood pressure reading, indicates the pressure in the arteries when the heart beats.
As we age, systolic blood pressure becomes increasingly important due to its strong association with cardiovascular risks. This article explores evidence-based strategies to manage and lower systolic blood pressure, promoting long-term heart health.
What Is Systolic Blood Pressure?
Systolic blood pressure measures the force exerted against artery walls at the moment the heart muscle contracts. Optimal blood pressure is considered to be below 120/80 mmHg. Readings consistently above this level may indicate elevated blood pressure or hypertension. It is important to consult with a healthcare practitioner to assess individual risk and appropriate treatment options.
Unlike diastolic pressure, which may plateau or decrease in older adults, systolic pressure tends to rise steadily with age due to increased arterial stiffness.
Lifestyle Modifications
Lifestyle modifications are widely recognised as a foundational approach to lowering systolic blood pressure, offering a natural and effective way to enhance heart health and overall well-being. Interested in making these lifestyle changes easier and tracking your progress? Hilo Band makes continuous blood pressure monitoring simple and hassle-free.
Heart-Healthy Eating
The Australian Dietary Guidelines recommend adopting a dietary pattern rich in fruits, vegetables, whole grains, and lean proteins, while limiting salt, red meat, and added sugars. These principles align with the DASH (Dietary Approaches to Stop Hypertension) model, which is supported by Australia’s Heart Foundation as an effective dietary pattern for heart health.
One systematic review found that DASH-style diets significantly reduced systolic blood pressure by 5.2 mmHg on average.
Practical strategies to support these dietary principles include:
- Opt for locally-grown fresh produce to maximise nutritional value.
- Reduce consumption of processed and takeaway foods, which are often high in sodium, saturated fats, and added sugars.
- Limit intake of red meat by choosing lean cuts and opting for plant-based meals.
- Prepare meals at home using herbs and spices for flavour instead of salt.
Physical Activity and Exercise Goals
The Australian Department of Health and Aged Care recommends at least 150 minutes of moderate-intensity physical activity each week. Activities such as brisk walking, cycling, swimming, and strength training have been shown to help lower blood pressure.
Curious if your exercise routine is actually helping your blood pressure? See exactly how your daily activities affect your heart health with the Hilo Band.
Easy ways to get moving:
- Go for a brisk walk in your suburb or local park
- Try bushwalking or beach walking for a change of scenery
- Swim laps at your local pool or beach
- Use nearby bike paths for cycling
- Join a strength training session at a beach, park or gym
Weight Management
Excess weight is a major risk factor for hypertension. For each kilogram of weight lost, systolic blood pressure may drop by approximately 1 mmHg. Maintaining a healthy weight range remains one of the most effective non-pharmacological strategies.
Smoking and Alcohol Guidelines
Quitting smoking is essential, as nicotine constricts blood vessels and elevates both heart rate and blood pressure. The physiological link between smoking and hypertension is well established.
Alcohol moderation is equally important. To reduce health risks, the NHMRC recommends no more than 10 standard drinks per week and no more than 4 standard drinks on any one day. Reducing alcohol intake has been shown to significantly improve blood pressure control.
Managing Stress Effectively
Chronic stress can contribute to elevated systolic blood pressure through various mechanisms, including unhealthy coping behaviours like overeating or alcohol use. Techniques such as deep breathing, meditation, yoga, and regular physical activity can help manage stress effectively.
Medical Blood Pressure Management
For many Australians, lifestyle changes alone may not be sufficient. Pharmacological therapy, under the supervision of a GP or cardiologist, may be necessary to reach and maintain target levels.
Medication Options
There are several classes of medication that may be prescribed to help manage blood pressure:
- ACE inhibitors (Angiotensin-Converting Enzyme inhibitors)
- ARBs (Angiotensin II Receptor Blockers)
- Beta-blockers
- Calcium channel blockers
- Diuretics
These medicines work in different ways to lower blood pressure and are commonly prescribed based on individual health needs. You may be eligible to have these medications subsidised under various government-supported programs. To understand your options, speak with your GP.
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Regular Monitoring and GP Consultation
Ongoing monitoring helps adjust treatment strategies as needed. Patients are encouraged to:
- Use home blood pressure monitors (available at most pharmacies; ensure they are TGA-approved)
- Attend regular GP check-ups
- Seek referrals to a cardiologist or hypertension specialist when necessary
Do you find it hard to track your blood pressure consistently and accurately?
Regular monitoring can be challenging, but wearable devices like the Hilo Band simplify this by providing automatic, frequent blood pressure readings, giving you insights to better manage your heart health.
Complementary Strategies for Blood Pressure Support
Certain complementary approaches have shown modest benefits in blood pressure reduction, although they should always be discussed with a healthcare provider.
Nutritional Supplements
- Potassium and magnesium, found in bananas, avocados, leafy greens, and nuts, can help offset sodium’s effect and support vascular tone
- Omega-3 fatty acids, from fish such as salmon and sardines, have anti-inflammatory properties and support arterial flexibility
Always consult your healthcare provider before starting supplements, especially if you are taking blood pressure medication.
The Importance of Individualised Care
There is no one-size-fits-all solution for managing blood pressure. Management should be tailored to the individual’s age, genetics, medical history, and lifestyle.
Collaborating with your healthcare team ensures the safest and most effective approach to blood pressure control.
Curious about the science behind accurate blood pressure measurement and management? Explore the research behind Hilo Band’s advanced technology.
Disclaimer: This article is for educational purposes only and not intended as medical advice. If you have any health concerns, please consult your GP or a qualified healthcare provider. Any lifestyle or medication changes should be made under medical supervision. The author and publisher are not responsible for adverse outcomes related to the application of this information.
Sources
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High Blood Pressure (Hypertension). Healthdirect Australia. https://www.healthdirect.gov.au/high-blood-pressure-hypertension (Accessed July 2025)
The Australian Dietary Guidelines. National Health and Medical Research Council, Australian Government Department of Health and Aged Care. https://www.eatforhealth.gov.au/sites/default/files/2022-09/n55a_australian_dietary_guidelines_summary_131014_1.pdf (Accessed July 2025)
Siervo M.; Lara J.; Chowdhury S. et al. (2015). Effects of the DASH diet on cardiovascular risk factors: a systematic review and meta-analysis. Br J Nutr, 113(1), 1–15. https://doi.org/10.1017/S0007114514003341
Heart-Healthy Eating Patterns. Heart Foundation. https://www.heartfoundation.org.au/healthy-living/healthy-eating/heart-healthy-eating-pattern (Accessed July 2025)
Physical Activity and Sedentary Behaviour Guidelines for Adults (18 to 64 years). Australian Government Department of Health and Aged Care. https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians (Accessed July 2025)
Guideline for the Diagnosis and Management of Hypertension in Adults. National Heart Foundation of Australia. https://www.heartfoundation.org.au/for-professionals/hypertension (Accessed July 2025)
How Smoking Affects Your Body. Australian Government Department of Health and Aged Care. https://www.health.gov.au/topics/smoking-vaping-and-tobacco (Accessed July 2025)
Australian Guidelines to Reduce Health Risks from Drinking Alcohol. National Health and Medical Research Council. https://www.nhmrc.gov.au/health-advice/alcohol (Accessed July 2025)
Choosing a Medicine for High Blood Pressure. NPS MedicineWise. https://www.nps.org.au/consumers/choosing-a-medicine-for-high-blood-pressure (Accessed July 2025)
Dietary Fats. Heart Foundation. https://www.heartfoundation.org.au/heart-health-education/dietary-fats (Accessed July 2025)
