Lifestyle changes for lowering BP -
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By Mayo Clinic Staff. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Feehally J, et al. Nonpharmacologic prevention and treatment of hypertension.
In: Comprehensive Clinical Nephrology. Elsevier; Accessed April 20, Hypertension adult. Mayo Clinic; Hall ME, et al. Weight-loss strategies for prevention and treatment of hypertension: A scientific statement from the American Heart Association.
Shimbo D, et al. Self-measured blood pressure monitoring at home: A joint policy statement from the American Heart Association and the American Medical Association. Department of Health and Human Services and U. Department of Agriculture. Accessed April 23, Libby P, et al.
Systemic hypertension: Mechanisms, diagnosis, and treatment. In: Braunwald's Heart Disease: A Textbook of Cardiovascular Medicine. Sleep deprivation and deficiency: Healthy sleep habits.
National Heart, Lung, and Blood Institute. Managing stress to control high blood pressure. American Heart Association. Products and Services A Book: Mayo Clinic on High Blood Pressure Blood Pressure Monitors at Mayo Clinic Store The Mayo Clinic Diet Online.
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Having additional body weight puts a strain on the heart and the cardiovascular system. This can raise blood pressure. If your body mass index BMI is 25 or over, losing 5—10 pounds can help reduce your blood pressure. It can also lower the risk of other health problems.
Get some tips on losing weight here. Restricting sugar and refined carbohydrates may help you lose weight and lower your blood pressure. People with overweight or obesity who followed low carb and low fat diets saw their diastolic blood pressure fall by an average of about 5 mm Hg and their systolic blood pressure by 3 mm Hg after 6 months.
What is the difference between diastolic and systolic blood pressure? Is it safe to follow a no-carb diet? Increasing your potassium intake and cutting back on salt can help lower your blood pressure.
A high salt intake can increase the risk of blood pressure, while reducing salt intake lowers it. Potassium helps the body eliminate salt and eases tension in your blood vessels. High potassium foods include:. However, a high potassium intake may be harmful to people with kidney disease , so talk with your doctor before increasing your potassium intake.
Nutrition labels can help you decide which foods to eat and which to avoid. What effects does potassium have on the body? The National Institutes of Health recommend the DASH Dietary Approaches to Stop Hypertension as a heart-healthy option.
The DASH diet emphasizes:. What are some heart-healthy foods? Processed foods are often high in salt, added sugar, and unhealthy fats. They may lead to weight gain. All these factors can contribute high blood pressure. Foods labeled low fat may be high in salt and sugar to compensate for the loss of fat.
Fat is what gives food taste and makes you feel full. Eating less processed food will help you eat less salt, less sugar, and fewer refined carbohydrates. All of this can result in lower blood pressure.
Smoking can affect your all-around health, including your blood pressure. One study showed that nonsmokers in areas with smoke-free restaurants, bars, and workplaces had lower blood pressure than nonsmokers in areas without smoke-free policies.
Get some tips here for stopping smoking. Finding ways to manage stress is important for your health and your blood pressure. Ways of relieving stress depend on the individual but can include:.
Get some tips here for relieving stress. Cacao contains flavonoids, an antioxidant that may help lower blood pressure. These flavonoids may help dilate, or widen, your blood vessels. However, the American Heart Association notes that while eating a little dark chocolate is unlikely to be harmful, the amount a person is likely to eat per day will probably not provide enough flavonoids to produce health benefits.
Does dark chocolate have other benefits? Some herbal medicines may help lower blood pressure. However, more research is needed to identify the doses and components in the herbs that are most useful.
Always check with your doctor or pharmacist before taking herbal supplements. They may interfere with your prescription medications. Learn more about herbal remedies for high blood pressure. Sleep deprivation may increase the risk of high blood pressure. Tips for sleeping well include :.
Get some tips on sleeping well. Fresh garlic or garlic extract may help lower blood pressure. One review found that for people with high blood pressure, garlic supplements reduced their systolic blood pressure by up to about 5 mm Hg and their diastolic blood pressure by up to 2.
Can you eat raw garlic? Previous studies had already suggested that consuming protein may lower blood pressure in the short term. High-protein foods include:. Anyone considering switching to a high protein diet should first speak with a doctor, as it may not be suitable for everyone.
It is also essential to balance different types of protein and to balance protein foods with other items. How much protein do you need per day? However, there is not enough evidence to confirm that most supplements can manage blood pressure. Always check with a doctor before using a supplement, as not all supplements are safe for everyone.
They may worsen other conditions or interact with existing drugs. Learn more about supplements that may lower blood pressure. A review found that consuming 30 g or more of alcohol appears to increase the heart rate for up to 24 hours.
Blood pressure, meanwhile, tends to fall for the first 12 hours but then increases. A standard drink contains around 14 grams of alcohol. Despite the hype, drinking a lot of red wine is not beneficial for heart health, according to the American Heart Association.
They suggest limiting alcohol intake to two standard drinks per day for males and one per day for females. How does alcohol affect the body? People who usually consume 1—3 cups of coffee per day are unlikely to experience a rise in blood pressure.
However, your blood pressure might go up if you consume a lot of coffee or even a small amount when you are not used to it. In contrast, high-caffeine energy drinks may increase blood pressure and, with that, the risk of cardiovascular problems.
Experts discourage the consumption of energy drinks, especially among minors with existing health conditions. If you find that caffeine is affecting how you feel, you might want to try decaffeinated coffee.
Is caffeine good or bad for health? Some research suggests that drinking milliliters ml of water within 2 hours of waking up and another ml 2 hours before bedtime may help reduce blood pressure.
However, more research is needed. How much water do you need each day? Which medications can manage high blood pressure? This will depend on the cause and any existing diagnoses you have.
Sitting quietly and doing breathing exercises might help. A person with an existing diagnosis may need to take their prescribed medication. There is a strong link between salt intake and high blood pressure, and reducing salt in the diet can help lower the risk of hypertension and its complications.
Schedule a COVID powering or booster Lifestyle changes for lowering BP Log chnges to myPennMedicine or call Refreshment Delivery Services 8am to 5pm, Monday through Friday, at kowering Health and Wellness. Lowetingcommonly known as high blood pressure, affects one-third of all adults in the United States— and less than half of the people with high blood pressure have it under control. Craft, MDphysician at Penn Heart and Vascular Center Washington Square. Not only does exercise help control high blood pressure, it also helps you manage your weight, strengthen your heart and lower your stress level. Lifestyle changes for lowering BP websites use. gov A. loweging website belongs Lifestye an official Muscle-building pre-workout organization in the United States. gov website. Share sensitive information only on official, secure websites. More than 1 in 3 adults in the U. has high blood pressureor hypertension.
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