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Try increasing speed or distance to give your heart a better workout. quicklist: 2category: Natural Ways To Lower Your Blood Pressuretitle: Breathe Deeplyurl: text: Slow breathing and meditative practices such as qigong, yoga, and tai chi decrease stress hormones, which elevate renin, a kidney enzyme that raises blood pressure.
Try 5 minutes in the morning and at night. Inhale deeply and expand your belly. Exhale and release all of your tension.
quicklist: 3category: Natural Ways To Lower Your Blood Pressuretitle: Pick Potatoesurl: text: Loading up on potassium-rich fruits and vegetables is an important part of any blood pressure-lowering program, says Linda Van Horn, PhD, RD, professor of preventive medicine at Northwestern University Feinberg School of Medical.
Aim for potassium levels of 2, to 4, mg a day, she says. Top sources of potassium-rich produce include sweet potatoes, tomatoes, orange juice, potatoes, bananas, kidney beans, peas, cantaloupe, honeydew melon, and dried fruits such as prunes and raisins.
quicklist: 4category: Natural Ways To Lower Your Blood Pressuretitle: Be Salt Smarturl: text: Certain groups of people—the elderly, African Americans, and those with a family history of high blood pressure—are more likely than others to have blood pressure that's particularly salt or sodium sensitive.
But because there's no way to tell whether any one individual is sodium sensitive, everyone should lower his sodium intake, says Eva Obarzanek, PhD, a research nutritionist at the National Heart, Lung, and Blood Institute. How far? To 1, mg daily, about half the average American intake, she says.
Half a teaspoon of salt contains about 1, mg of sodium. Watch for sodium in processed foods, Obarzanek warns. That's where most of the sodium in your diet comes from, she says. Season foods with spices, herbs, lemon, and salt-free seasoning blends.
quicklist: 5category: Natural Ways To Lower Your Blood Pressuretitle: Indulge in Dark Chocolateurl: text: Dark chocolate varieties contain flavanols that make blood vessels more elastic.
Delicious Ways To Lower Your Blood Pressure. quicklist: 6category: Natural Ways To Lower Your Blood Pressuretitle: Take a Supplementurl: text: In a review of 12 studies, researchers found that coenzyme Q10 reduced blood pressure by up to 17 mmhg over 10 mmhg.
The antioxidant, required for energy production, dilates blood vessels. Ask your doctor about taking a 60 to mg supplement up to 3 times a day. quicklist: 7category: Natural Ways To Lower Your Blood Pressuretitle: Drink a Little Alcoholurl: text: According to a review of 15 studies, the less you drink, the lower your blood pressure will drop—to a point.
A study of women at Boston's Brigham and Women's Hospital, for example, found that light drinking defined as one-quarter to one-half a drink per day for a woman may actually reduce blood pressure more than no drinks per day.
One "drink" is 12 ounces of beer, 5 ounces of wine, or 1. Other studies have also found that moderate drinking—up to one drink a day for a woman, two for a man—can lower risks of heart disease.
This is largely due to increased consumption of processed and prepared foods. Many studies have linked high salt intake with high blood pressure and heart events, including stroke 5 , 6.
However, other research indicates that the relationship between sodium and high blood pressure is less clear 7. One reason for this may be genetic differences in how people process sodium. About half of people with high blood pressure and a quarter of people with typical levels seem to have a sensitivity to salt 8.
Swap processed foods for fresh ingredients and try seasoning with herbs and spices rather than salt. Bottom line: Most guidelines for lowering blood pressure recommend reducing sodium intake.
However, that recommendation might make the most sense for people who are sensitive to the effects of salt. Drinking alcohol can raise blood pressure and increase the risk of several chronic health conditions, including high blood pressure 9. While some research has suggested that low to moderate amounts of alcohol consumption may protect the heart, those benefits may be offset by negative effects In the United States, moderate alcohol consumption is defined as no more than one drink per day for females and two drinks per day for males.
If you drink more than that, it might be best to consider reducing your intake Bottom line: Drinking any amount of alcohol may raise your blood pressure.
Potassium is an important mineral that helps your body get rid of sodium and eases pressure on your blood vessels To get a better balance of potassium and sodium in your diet, focus on eating fewer processed foods and more fresh, whole foods.
Foods that are particularly high in potassium include 14 :. Bottom line: Eating fresh fruits and vegetables, which are rich in potassium, can help lower blood pressure. In fact, people who drink caffeinated coffee or tea tend to have a lower risk of heart disease, including high blood pressure, than those who do not drink it Bottom line: Caffeine can cause a short-term spike in blood pressure.
However, for many people, it does not cause a lasting increase. Stress is a key driver of high blood pressure. On a physical level, that means a faster heart rate and constricted blood vessels When you experience stress, you might also be more likely to engage in habits that can have negative effects on blood pressure, such as drinking alcohol and eating processed foods Several studies have explored how reducing stress can help lower blood pressure.
Here are two evidence-based tips to try:. Bottom line: Chronic stress can contribute to high blood pressure. Finding ways to manage stress can help. A review of studies found that flavonoid-rich cocoa may reduce short-term blood pressure levels in healthy adults For the strongest effects, use non-alkalized cocoa powder, which is especially high in flavonoids and has no added sugars.
Bottom line: Dark chocolate and cocoa powder contain plant compounds that help relax blood vessels, which may lower blood pressure. In people who are overweight, losing weight can make a big difference to heart health. The effect is even greater when weight loss is paired with exercise Losing weight can help your blood vessels do a better job of expanding and contracting, making it easier for the left ventricle of your heart to pump blood Bottom line: Losing weight can significantly lower high blood pressure.
This effect is even more pronounced when you exercise. Among the many reasons to quit smoking is that the habit is a strong risk factor for heart disease. Every puff of cigarette smoke causes a slight, temporary increase in blood pressure.
The chemicals in tobacco are also known to damage blood vessels. This could be because people who smoke regularly develop a tolerance over time Still, since both smoking and high blood pressure raise the risk of heart disease, quitting smoking can help lessen that risk A research review found that increased consumption of sugar-sweetened beverages was linked to higher blood pressure levels in children and adolescents Some studies have shown that low carb diets may also help reduce blood pressure.
In fact, one review of 12 studies showed that following a low carb diet could reduce systolic and diastolic blood pressure, along with several other risk factors for heart disease Bottom line: Consuming refined carbs, especially sugar, may raise blood pressure.
Some studies have shown that low carb diets may help lower your blood pressure levels. Polyphenols can reduce the risk of stroke, heart conditions, and diabetes and improve blood pressure, insulin resistance, and systemic inflammation One drink means 12 ounces of beer, 5 ounces of wine, or 1.
If you are going to drink, drink moderately. A meta-analysis of 34 studies revealed that the amount of caffeine in one or two cups of coffee raises both systolic and diastolic blood pressure for up to three hours, tightening blood vessels and magnifying the effects of stress.
It turns out that lowering high blood pressure is as easy as one, two, tea. Adults with mildly high blood pressure who sipped three cups of naturally caffeine-free hibiscus tea daily lowered their systolic BP by seven points in six weeks, a study reported.
And a meta-analysis found that consuming both caffeinated and decaf green tea is associated with significantly lowering BP over time. Working overtime takes away time for exercise and healthy cooking, says Haiou Yang, Ph. Not everyone can clock out early, but if you work a 9 to 5, try to log off at a decent hour so you can work out, cook, and relax.
To get in this habit, set an end-of-day reminder on your work computer and peace out as soon as you can. Study after study after study has shown that interrupting prolonged sitting time at work can reduce hypertension, working in tandem with other practices like exercising, eating well, and getting enough sleep.
Simply get up for a bit every 20 to 30 minutes, and at least every hour—even non-exercise activities like standing and light walking really can lower BP over time, especially if you start to sit less and less.
The right tunes and a few deep breaths can help bring your blood pressure down, according to research out of Italy. Researchers asked 29 adults who were already taking BP medication to listen to soothing classical, Celtic, or Indian music for 30 minutes daily while breathing slowly.
When they followed up with the subjects six months later, their blood pressure had dropped significantly. A meta-analysis of over 2, patients found that eating fermented foods packed with probiotics —specifically supplements made from fermented milk—was associated with a moderate reduction in blood pressure in the short term.
The culprit could be the bacteria living in these foods, which might produce certain chemicals that lower hypertension when they reach the blood.
Loud, incessant snoring is a symptom of obstructive sleep apnea OSA , a disorder that causes brief but dangerous breathing interruptions. Up to half of sleep apnea patients also live with hypertension, possibly due to high levels of aldosterone, a hormone that can boost blood pressure.
Fixing sleep apnea could be helpful for improving BP, says Robert Greenfield, M. Replacing refined carbohydrates like white flour and sweets with foods high in soy or milk protein like tofu and low-fat dairy can bring down systolic blood pressure in those with hypertension, findings suggest.
Budoff, M. This may be easier said than done, but it can make a big difference in your blood pressure, says Nicole Weinberg M. According to the Mayo Clinic , as a whole, men are at higher risk for hypertension if their waist circumference is greater than 40 inches, and women are at greater risk if their waist measurement is greater than 35 inches.
Weinberg says. Knowing where you stand—and sharing those numbers with your doctor—can help you work together to find the best treatment plan for you. When that happens, Dr.
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