If you have hypertension, making dietary, exercise, and stress-reduction-related modifications to your lifestyle can help decrease your blood pressure.



    The force with which your heart pumps blood throughout your body is measured by your blood pressure. Your risk of heart disease and stroke increases if your blood pressure is high because your heart must work harder to pump the blood. Nearly half of American people suffer with hypertension, often known as high blood pressure.

    What is High Blood Pressure?

    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).2

     

    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 active

    Regular exercise can reduce your blood pressure and strengthen your heart so that it doesn't have to work as hard to pump blood throughout your body. Additionally, research suggest that those who engage in resistance and cardio exercise may considerably decrease their high blood pressure.The American College of Cardiology and the American Heart Association (AHA) suggest 75 minutes of intense activity (like running or heavy lifting) or 150 minutes of moderate exercise (like brisk walking) each week for heart health.

     

    Reduce Sugar and Carbohydrates

    Limiting 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.



    Reduce Stress

    Stress 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.

    Get Enough Sleep

    While 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.

    Eat Plenty of Protein

    Diets 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-3s

    It 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 Supplements

    While research is limited, it's purported that taking magnesium, and garlic (specifically) 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 Intake

    Drinking 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 Smoking

    Due 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.

     

    Cut Back on Caffeine

    Caffeine 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 Medications Regularly

    Even 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).

     

    Conclusion: 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.

     FAQ

    What are normal blood pressure numbers?

    A normal blood pressure level is less than 120/80 mmHg

    What is Normal Blood Pressure by Age?

                  Women                     Men 

    18-39 years 110/68 mm Hg 119/70 mm Hg

    40-59 years 122/74 mm Hg 124/77 mm Hg

    60+ years 139/68 mm Hg 133/69 mm Hg

    what are high blood pressure symptoms?

    Symptoms of high blood pressure Blurred vision.Nosebleeds. Shortness of breath. Chest pain. Dizziness. Headaches.

    can high blood pressure cause anxiety?

    If you have hypertension, you're more likely to experience mood issues, such as anxiety and depression than those with normal blood pressure. Hypertension is a manageable condition. There are ways to control your blood pressure with lifestyle changes and/or medication

    what are low blood pressure symptoms?

    Symptoms of low blood pressure may include: Blurry vision. Confusion .Dizziness. Fainting (syncope)Lightheadedness. Nausea or vomiting .Sleepiness. Weakness.

    low bp range?

    As a general guide, low blood pressure is a reading of 90/60 or less. However, it is not necessary for both your systolic and diastolic readings to be in this range for it to be considered low blood pressure

    How Can I Lower My Blood Pressure Immediately?

    Take a warm bath or shower. Stay in your shower or bath for at least 15 minutes and enjoy the warm water. ... Do a breathing exercise. Take a deep breath from your core, hold your breath for about two seconds, then slowly exhale. ... Relax!

    What food reduces blood pressure?

    Beans, tomatoes, mushrooms, and avocado are other potassium-rich foods that may help lower blood pressure naturally. Kiwifruit: According to one study, eating three kiwifruit daily can help dramatically lower blood pressure. Kiwi is delicious chopped up in fruit salad or sprinkled on top of plain yogurt

    Does lemon water help lower blood pressure?

    Lemon drink contains traces of several minerals that may be beneficial in lowering blood pressure. Calcium and potassium both can lower blood pressure in those suffering from hypertension. A study suggests that lemon water can help bring the number to the normal range immediately.