Eating a healthier diet with less salt, exercising regularly, and taking medications can help lower blood pressure. Get information on COVID-19, COVID-19 vaccines, and updates for Mayo Clinic patients and visitors. By making these 10 lifestyle changes, you can lower blood pressure and lower your risk of heart disease. Here are 10 lifestyle changes that can lower blood pressure and keep it low.
Weight loss is one of the most effective lifestyle changes for controlling blood pressure. If you're overweight or obese, losing even a small amount of weight can help lower your blood pressure. In general, blood pressure can drop by about 1 millimeter of mercury (mm Hg) with every kilogram (about 2.2 pounds) of weight lost. Potassium in the diet may decrease the effects of salt (sodium) on blood pressure.
The best sources of potassium are foods, such as fruits and vegetables, rather than supplements. Try to consume between 3500 and 5000 mg a day, which could lower your blood pressure by 4 to 5 mm Hg. Ask your care provider how much potassium you should take. Even a small reduction in dietary sodium can improve heart health and lower high blood pressure by 5 to 6 mm Hg.
The effect of sodium intake on blood pressure varies between groups of people. In general, limit sodium to 2300 milligrams (mg) a day or less. However, a lower sodium intake of 1,500 mg per day or less is ideal for most adults. Limiting alcohol consumption to less than one drink a day for women or two drinks a day for men can help lower blood pressure by about 4 mm Hg.
One drink is equivalent to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-degree liquor. Opt for less sodium (less than 1,500 mg per day) and more potassium. Get to know the main sources of each one. The average American consumes 3,500 mg of sodium a day, much more than the American Heart Association recommendation of no more than 1,500 mg, or about a teaspoon, of salt.
Because this amount is so strict, Cleveland Clinic sets the limit at 2,300 mg. Because sodium is hidden in many foods, avoiding sodium is difficult, unless you cook everything from scratch at home, never eat out, and avoid processed foods of any kind, including bread. A diet rich in fast foods, processed foods, carbohydrates, potatoes, and meat is likely to be low in potassium, contributing to high blood pressure. A daily intake of 3,000 to 3,500 mg of potassium is recommended through foods such as bananas, tomatoes and other vegetables.
The Dietary Approaches to Stop Hypertension (DASH) diet was created specifically to lower blood pressure. Highlight fruits, vegetables, whole grains, and low-fat dairy products. People who adopt the DASH diet generally adhere to low sodium and potassium guidelines, and can also lose weight. The research on this diet is so positive that it is now considered one of the most important non-pharmaceutical measures to control hypertension.
Other options include dynamic resistance exercises, such as bicep curls with weights, and isometric resistance exercises, such as pushing against a wall. The likelihood that they will lower blood pressure depends on how often they are performed, the number of repetitions performed, and, with dynamic resistance exercises, the weights used. Have the potential to lower blood pressure by 4 to 5 mmHg. A great natural remedy for high blood pressure is to drink cranberry juice or garlic water daily.
In addition, several herbs prepared in teas, such as hibiscus tea or olive leaf tea, seem to have excellent antihypertensive properties that help control blood pressure. Omron 10 Series Wireless Upper Arm Blood Pressure Monitor Beurer BM 26 Upper Arm Blood Pressure Monitor FORA P30 Plus Upper Arm Blood Pressure Monitor Microlife BPM1 Automatic Blood Pressure Monitor If you have high blood pressure, ask your doctor if you need to adjust your morning coffee habit, since the Dr. Mehta Says High Levels of Caffeine May Worsen Blood Pressure Control. The Food and Drug Administration (FDA) considers the equivalent of four cups of coffee a day (400 milligrams) safe for the general population, but most experts recommend 200 milligrams or less (two cups of coffee) for people with established hypertension, says Dr.
Sunnyside uses a psychology-based approach to help you drink more mindfully, no matter what your goal is. You'll get a 100% personalized plan, then use daily text messages to track your progress and help you stay on target. It recommends reducing stress by using breathing exercises, practicing meditation, completing physical exercise, practicing yoga, recording quality sleep, taking breaks throughout the day, spending time in nature, listening to music and eating a balanced diet. In many cases, the cause of high blood pressure can be difficult to determine.
According to the CDC, hypertension develops over time and can often occur due to unhealthy lifestyle choices, such as poor diet and lack of exercise. Chocolate may not be your main strategy for controlling blood pressure, Mo says, but when you crave a treat, it's a healthy option. However, keep in mind that taking medicines for high blood pressure does not mean that you will take it forever. People with high blood pressure who smoke are at increased risk of developing dangerously high blood pressure, heart attack, and stroke.
Therefore, cranberry juice can be used as a natural adjunct to any high blood pressure treatment prescribed by the doctor. If you are using herbal remedies, be sure to familiarize yourself with side effects and drug interactions and discuss them with your healthcare provider. It can be a great tea to lower blood pressure in people who have a lot of fluid retention, since excess water in the body causes more stress on the heart, which can worsen hypertension. Although these natural remedies are useful to supplement the prescribed treatment for high blood pressure, they should only be used under the supervision of a cardiologist, since they should not replace the medication recommended by your doctor.
Another excellent natural remedy for high blood pressure is eating a fruit called mangaba or drinking a mangaba bark tea. Constant, excessive consumption of alcohol can increase blood pressure over time and increase the overall risk of cardiovascular disease. Drinking too much coffee or too many energy drinks containing caffeine is not recommended for people with high blood pressure. Your blood pressure is an essential indicator of your overall health, so it's important to monitor it regularly and understand what the numbers mean, especially if you're at risk for hypertension or high blood pressure.
Weight loss is an important part of lowering high blood pressure, especially for people with obesity, as it is an important risk factor for hypertension. In addition, garlic is also ideal for maintaining cardiovascular health, as it has incredible antioxidant properties that protect blood vessels. Controlling Blood Pressure with a Healthy Lifestyle May Prevent, Delay, or Reduce the Need for Medications. .