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How To Lower Blood Pressure
High blood pressure, or hypertension, is a common condition that affects as many as one in three adults. It can contribute to atherosclerosis (hardening of your arteries) and increase your risk of conditions like heart disease and stroke.
Your risk of hypertension increases with age. You have a 90% chance of developing it during your lifetime. Fortunately, you can lower your blood pressure and help prevent it with lifestyle modifications like eating well, exercising, and prioritizing sleep.
When your heart beats, blood pumps through your arteries to the rest of your body. Blood pressure is the measurement of how hard your blood pumps against your artery walls. If your blood moves at a higher than normal pressure, you have hypertension (high blood pressure).
A blood pressure reading of 130/80 millimeters of mercury (mmHg) or higher is considered high. These guidelines are based on 2017 guidelines from the American Heart Association. Prior to this update, a reading of 140/90 mmHg was considered high blood pressure.
If your blood pressure is between 120/80 mmHg and 129/80 mmHg, then you have elevated blood pressure. This means you are at a greater risk of developing hypertension in the future unless you take steps to lower your blood pressure.
Both numbers in a blood pressure reading are important. However, for people 50 years and older, systolic pressure provides the most accurate diagnosis of high blood pressure. Your chances of developing high blood pressure increase when you reach the age of 55. Two-thirds of people aged 65 and older have high blood pressure.
American College of Cardiology/American Heart Association Guidelines Blood Pressure Category Systolic Pressure Diastolic Pressure Normal less than 120 mmHg less than 80 mmHg Elevated 120–129 mmHg less than 80 mmHg High Blood Pressure 130 mmHg or higher 80 mmHg or higher Information provided by the Centers for Disease Control and PreventionHigh blood pressure can affect your health in a variety of ways. For example, it affects how your blood vessels function, and it can cause damage to important organs like your heart, brain, kidneys, and eyes.
Hypertension decreases the elasticity of your arteries, meaning the arteries stiffen. This decreases the flow of blood and oxygen to your heart and can lead to heart disease. It can also cause angina (chest pain), a heart attack, and even heart failure.
Other possible effects of high blood pressure include:
High blood pressure is sometimes called the "silent killer" because it can occur without any symptoms. Fortunately, there are a number of things you can do to lower your blood pressure. You can take an active role in reducing your blood pressure by eating a healthy diet, exercising regularly, avoiding smoking, and practicing stress reduction techniques.
Get Regular Physical ActivityOne of the most important things you can do to prevent or control high blood pressure is to stay physically active. This doesn't require a significant time investment. Just 30 minutes of moderate-level physical activity most days of the week will help you reach the recommended 150 minutes per week. You can also support heart health by including more vigorous activity, as well as two days of resistance training (strength training), each week.
Research consistently demonstrates that physical activity has a positive impact on your heart health, reducing both systolic and diastolic blood pressure by as much as 5 mmHg to 7 mmHg. There's even some evidence that you may experience an immediate reduction in blood pressure after exercise that can persist for nearly 24 hours. This is known as post-exercise hypotension.
Physical activities you can add to your routine include:
If you are not currently exercising, or you are thinking of trying something new, talk to a healthcare provider first. They can evaluate your medical history and your fitness level and determine which types of exercise might be a good fit for you.
Eat a Healthy DietYour food choices can have a significant effect on your blood pressure. While many dietary approaches—including the Paleo diet and the Mediterranean diet—can help reduce hypertension, the Dietary Approaches to Stop Hypertension (DASH) diet is the eating program most frequently recommended for reducing blood pressure.
The DASH diet was developed following a 1997 study by the National Institutes of Health. The goal of the study was to find a way of eating that could help prevent or reduce high blood pressure. The DASH diet includes:
This eating approach is generally beneficial for most people, but research has repeatedly shown that it's particularly effective at reducing blood pressure. It may also help reduce LDL cholesterol and reduce other cardiovascular risk factors.
Manage Your StressChronic stress can lead to high blood pressure. Stress causes repeated blood pressure elevations and can stimulate your nervous system to produce hormones that increase blood pressure. For this reason, finding ways to reduce your stress levels can help lower your blood pressure.
Stress management techniques include:
There's also some evidence that Tai Chi can reduce stress and blood pressure. A 2020 review found that Tai Chi was better at lowering systolic and diastolic blood pressure than other exercises or antihypertensive drugs. However, the authors note that more research is needed to confirm how Tai Chi affects blood pressure.
Practice Good Sleep HygienePoor sleep can have a direct impact on your heart and blood pressure. For example, experiencing frequent sleep disruptions can lead to higher blood pressure. Research indicates that you are particularly at risk for high blood pressure if you are between the ages of about 45 to 65 and experience sleep disruptions.
It's important to get the recommended hours of sleep each night. Adults should aim for at least seven hours of quality sleep on a regular basis, ideally on a consistent schedule. It's also important to address any sleep issues—particularly snoring and sleep apnea, which have been associated with hypertension.
Take Your Medications as DirectedThere are a number of different approaches to controlling and managing high blood pressure through medication. If your healthcare provider prescribes a medication, take it exactly as they prescribe.
Take the prescribed dose at the prescribed time(s), and don't stop taking the medication before talking to your healthcare provider. Some medications may cause adverse reactions if you suddenly stop taking them.
Here are the primary classes of blood pressure medications used to treat high blood pressure, according to the American Heart Association:
Smoking and alcohol use have long been linked to a number of health conditions, including high blood pressure. For example, the nicotine in cigarettes causes your blood vessels to narrow and your heart to beat faster, which raises your blood pressure.
Alcohol consumption also increases your heart rate and elevates your blood pressure. Though this is particularly after heavy drinking, moderate drinking can also affect blood pressure.
Talk to a healthcare provider if you think you would benefit from quitting smoking or reducing alcohol consumption. They can equip you with the tools you need to make a change. They also can connect you with counselors or treatment programs if needed.
Work With a Healthcare ProviderWhen it comes to managing your blood pressure, one of the most important things you can do is to partner with a healthcare provider.
Many people do not know they have high blood pressure. It's important to get your blood pressure checked at least once a year. It's also valuable to learn how to check it yourself at home.
A healthcare provider can continually monitor your blood pressure and provide you with resources and tools to help keep your numbers within a healthier range. They can also prescribe medications if needed. Together, you can decide on the best approach for you.
Taking a proactive approach can help you reduce and prevent high blood pressure. As a result, it can also help reduce your risk of a heart attack, stroke, and other serious health conditions.
High blood pressure, or hypertension, is a condition that occurs when your blood pumps hard against your artery walls. Hypertension can lead to serious health conditions including heart disease, kidney disease, and blindness. For this reason, it's important to take steps to lower your blood pressure.
As well as taking any prescription medications, you can reduce your blood pressure with lifestyle changes like eating a healthy diet, engaging in physical activity, and reducing stress. Work with a healthcare provider to ensure you are doing everything you can to keep your blood pressure within a healthy range.
13 Effective Ways To Lower Your Blood Pressure
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Medically reviewed by Rafle Fernandez, MD
If you deal with hypertension, you can help lower your blood pressure with lifestyle changes related to diet, exercise, and stress management.
Blood pressure measures how forceful your heart pumps blood throughout your body. If your blood pressure is elevated, your heart is working extra hard to pump that blood, putting you at risk of heart disease and stroke. High blood pressure, known as hypertension, affects nearly half of the adults in the U.S.
High blood pressure means you have a systolic pressure of 130 and over (the top number related to pressure on the heart) and/or a diastolic pressure 80 and over (the bottom number related to pressure in the arteries).
An example of a high blood pressure measurement would be 130/80 millimeters of mercury (mm Hg).
Here are some things that can help lower blood pressure, in addition to taking blood pressure medication and checking your blood pressure with a blood pressure monitor.
Get More ExerciseRegular exercise strengthens your heart so it doesn't strain to pump blood through your body and can lower your blood pressure. In addition, studies show people who follow cardio and resistance training programs could significantly lower their elevated blood pressure.
For optimum heart health, the American College of Cardiology, and the American Heart Association (AHA) recommend 150 minutes of moderate-intensity exercise (like brisk walking) or 75 minutes of vigorous-intensity exercise (like heavy lifting or running) per week.
Decrease Sodium in Your DietConsuming too much sodium can cause you to retain fluid, which can increase your blood pressure. The AHA recommends consuming no more than 2,300 milligrams of sodium daily, and no less than 1,500 to keep your blood pressure in check. Table salt is the most common source of dietary sodium. One teaspoon of salt contains 2,300 milligrams of sodium.
Checking nutrition labels can help you avoid extra salt that can sneak into your diet. For example, processed foods like deli meat, chips, and canned soup are typically high in sodium. Foods that are considered low in sodium have 5% or less of the daily value (DV), while foods that contain 20% or more are considered high.
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Not everyone will get high blood pressure from consuming high-sodium diets. Some people are more sensitive to sodium. People who are not as sensitive to sodium can often urinate any extra sodium without retaining fluid or developing high blood pressure.
Eat More PotassiumIncreasing your intake of potassium can also help lower your blood pressure. This essential mineral helps relax blood vessels and process sodium out of your body faster. Adults with or without high blood pressure should aim for 2,600-3,400 milligrams (mg) of potassium daily.
Foods rich in potassium include:
Dried apricots (755 mg per ½ cup)
Cooked lentils (731 mg per 1 cup)
Cooked acorn squash (644 mg per 1 cup)
Medium-sized baked potato (610 mg)
Canned kidney beans (607 mg per 1 cup)
Medium-sized banana (422 mg)
Raw spinach (334 mg per 2 cups)
Your healthcare provider may also suggest following the Dietary Approaches to Stop Hypertension (DASH) diet to lower blood pressure. This diet limits sodium to 1,500 mg a day and focuses on getting 4,700 mg of potassium by eating whole foods like fruits, vegetables, and low-fat meat and dairy.
Related:Foods That Are High in Potassium
Reduce Sugar and CarbohydratesLimiting sugar and refined carbohydrates (carbs stripped of fiber, minerals, and vitamins) can help lower blood pressure over time. A 2014 review found that diets high in sugar can increase blood pressure more than salt. Another 2020 study found that people who were overweight or had obesity lowered their blood pressure after following low-carb and low-fat diets for six months.
Low-carb diets limit carbs to 130 grams (g) per day, including carbs in starchy vegetables, high-sugar fruits, bread, pasta, and sugary foods. In addition, AHA recommends that men limit sugar to 9 teaspoons (36 g) and women limit sugar to 6 teaspoons (25 g) daily. For reference, a 12-ounce soda contains nearly 8 teaspoons (32 g) of added sugar.
Related:What Are Complex Carbohydrates? — And 28 to Add to Your Diet
Reduce StressStress is linked to high blood pressure. However, research shows that stress-reducing activities like yoga and meditation may help people lower their blood pressure. A 2013 review found that people who did yoga decreased their diastolic and systolic blood pressure more than those who didn't exercise. However, the yoga included breathing control, yoga postures, and meditation.
Another 2012 review found transcendental meditation and mindfulness-based stress reduction helped slightly reduce systolic and diastolic blood pressure in people who were taking and not taking blood pressure medication.
Related:The Health Benefits of Mindfulness
Get Enough SleepWhile you snooze, your body naturally lowers blood pressure. So if you don't get adequate sleep, you'll have higher blood pressure for longer durations. Therefore, people who experience insomnia and sleep deprivation—especially people 45 years or older—are more at risk of high blood pressure. A 2016 research article also found evidence that people who sleep less than seven hours at night are more likely to have high blood pressure.
Over time, not getting enough sleep may cause blood pressure to rise, so finding time to get at least seven hours each night may help lower your blood pressure.
Related:How Much Sleep You Need, According to Experts
Eat Plenty of ProteinDiets rich in protein and fiber may help lower high blood pressure. A 2014 study found that people who ate 100 g of protein daily for nearly 11 years had a 40% lower risk of high blood pressure than those who ate low amounts of protein. Additionally, high protein diets that were also high in fiber helped people reduce their risk for high blood pressure by 59%.
To increase your protein intake, look for foods containing at least 7 g per ounce. High-protein foods include fish, eggs, meat, beans, legumes, nuts, and dairy products like cheese and Greek yogurt. Research has also shown that whey protein supplements may help lower systolic blood pressure.
Get Enough Omega-3sIt is estimated that consuming at least 3 g of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) omega-3 fatty acids may help decrease your blood pressure. These forms of polyunsaturated fat are essential for a healthy body and heart health.
A 2014 meta-analysis found that fish oil (an omega-3 supplement) helped reduce systolic and diastolic blood pressure levels in people with high blood pressure. The U.S. Food and Drug Administration also supports that consuming omega-3 from food and dietary supplements reduces the risk of high blood pressure and coronary heart disease. Eating more omega-3-rich foods like salmon, tuna, flaxseed, and chia seed can also help you improve your omega-3 levels.
Take Dietary SupplementsWhile research is limited, it's purported that taking magnesium, and garlic (specifically kyolic garlic) as dietary supplements may help lower your blood pressure. High blood pressure has been linked to a magnesium deficiency, and magnesium can help your body maintain a normal heart rhythm.
Research also shows that L-citrulline—a type of amino acid forms proteins—can help people lower systolic blood pressure. This may be because L-citrulline helps increase nitric oxide levels, relaxing the arteries and improving blood flow. Before taking any dietary supplements, chat with your healthcare provider.
Limit Alcohol IntakeDrinking alcohol can increase your blood pressure, and interact with blood pressure medications you may be taking. Research has shown that drinking more than 30 g of alcohol increases systolic and diastolic blood pressure after 13 or more hours of drinking—even though it initially lowered blood pressure.
If you are diagnosed with hypertension, your healthcare provider may suggest cutting back or eliminating alcohol. Try limiting alcohol to one 12-ounce beer, one 4-ounce glass of wine, or only 1.5 ounces (oz) of liquor per day.
Quit SmokingDue to the nicotine in tobacco, smoking temporarily increases heart rate and blood pressure each time you smoke. However, the long-term effect of smoking on blood pressure is a little unclear.
An extensive 2015 review found that smokers had lower blood pressure than nonsmokers. Conversely, a 2016 study found smoking worsened high blood pressure in young adults. A 2018 study also found that smoking electronic cigarettes increased blood pressure in people with high blood pressure.
Despite the inconclusive research, smoking can damage your heart and blood vessels. As a result, major organizations like the Centers for Disease Control and Prevention (CDC) recommend quitting smoking to help manage high blood pressure and heart disease risk.
Related:Effects of Smoking on Skin, Hair, Teeth, and Eyes
Cut Back on CaffeineCaffeine can temporarily raise your blood pressure, even if you don't have high blood pressure. However, this effect isn't a risk for most people, and some research even shows caffeine may help lower the risk of high blood pressure.
That said, people with high blood pressure may have issues with caffeine. A study found that people with hypertension increased their blood pressure and their risk of heart disease if they drank more than two cups of coffee every day.
Although research on this is limited, even the AHA notes that people with high blood pressure should limit caffeine and drink only one 8-ounce cup of coffee or caffeinated tea daily.
Take Blood Pressure MedicationsEven with lifestyle changes, your healthcare provider may recommend taking prescription medications to help lower your blood pressure. Blood pressure medications used to treat hypertension include:
Diuretics (water pills): Medications that help your body eliminate excess sodium and water to reduce blood pressure, including Hygroton (chlorthalidone) and Midamar (amiloride hydrochloride).
Beta-blockers: Medications that help decrease your heart rate to lower blood pressure, including Sectral (acebutolol) and Tenormin (atenolol).
Angiotensin-converting enzyme inhibitors (ACE inhibitors): Medications that lower angiotensin II production to help relax blood vessels, including Lotensin (benazepril hydrochloride) and Capoten (captopril).
Angiotensin II receptor blockers ( ARBs): Medications that block angiotensin II production that restricts the arteries so your blood vessels can relax, including Atacand (candesartan) and Teveten (eprosartan mesylate).
Calcium channel blockers: Medications that reduce calcium entering heart muscles and artery cells, including Norvasc and Lotrel (amlodipine besylate).
The simplest ways to lower your blood pressure are implementing lifestyle changes that involve a nutritious diet, lowering sodium, and exercise. Other things that help are reducing stress, getting more sleep, and limiting alcohol consumption.
If you have high blood pressure, talk with your healthcare provider before making any drastic dietary changes or adding new supplements to your diet. Your healthcare provider can help you determine the best methods to reduce blood pressure for you.
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10 Natural Ways To Control Your Blood Pressure
High blood pressure or hypertension affects 1 in 3 Americans yet only half of the people who have the condition have it under control. Additionally, statistics show that Black Americans are more likely to develop high blood pressure and up to 55 percent of Black adults have been diagnosed with it. Unfortunately, being diagnosed isn't the end of the story because many Black Americans don't react well to the common medications that are prescribed for the condition. That's where other natural methods for controlling blood pressure levels can complement traditional ones.
Alcohol has been shown to increase your blood pressure temporarily. However, the more you drink, the longer the effects are likely to last. Over time, you may do enough damage to have elevated high blood pressure levels. It's best to limit your alcohol intake to a drink or two per day if you're going to drink at all.
There's a clear link between a high sodium intake and high blood pressure. Usually, reducing how much salt you use while cooking, cutting out processed foods, and cutting down on fast food is enough to keep your sodium intake at a decent level. However, sodium can be hidden in the foods you least suspect so it's a good idea to keep an eye on nutrition labels.
RELATED: 10 Places Where Sodium Is Hiding
Potassium has an important role in removing sodium from the body. If you're not getting enough of it in your diet, you might end up with high blood pressure levels more easily. Fortunately, you can add potassium by eating leafy greens, fruits, dairy, salmon, tuna, nuts, seeds, and beans.
Walking for just 30 minutes per day can go a far way to reducing your blood pressure. Additionally, regular exercise helps you to maintain a healthy weight. Your weight is important because being overweight can increase your risk of high blood pressure and other diseases.
Dark chocolate contains flavonoids, which have been shown to lower your blood pressure. That doesn't mean you get to eat a ton of chocolate, though. Just a little as a snack is all you need.
A good night's sleep repairs a lot of the damage your body endures daily. One of the things that can go wrong when you don't sleep well is that you have sustained high blood pressure. If you're having trouble sleeping, look into developing a bedtime routine.
A temporary stressful situation can raise your blood pressure. Though this might not cause much damage, prolonged stress can lead to chronic hypertension. Stress management techniques like meditation and yoga can help you to keep this in check.
Adding fruits and vegetables to your diet can have a positive impact on your overall health but some of them can reduce your
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