Fewer than half of people with high blood pressure have it under control. The problem: When your pressure is too high for too long, it can stretch and damage your arteries.
The resulting health problems can include heart disease, heart failure, stroke, kidney damage, vision loss, memory loss and cognitive decline. So it’s important not to brush off high blood pressure. Your first line of defense: Try these
lifestyle changes as natural ways to lower blood pressure. Try these lifestyle canges as natrual ways to lower blood pressure. Go for less sodium (under 1,500 mg per day) and more potassium. Learn the top sources of each. Eating food that
contains probiotics—consumable live bacteria—has been linked to healthier blood pressure. See how you can put this finding to work for you. Researchers are finding that extra pounds can actually cause heart muscle injury.
Read more about the implications for your heart health. Did you know that physical activity can be as beneficial to your heart as medication in some cases? Find out just how it works and how to get started with
simple steps. Everybody has some stress in their lives. But prolonged stress can raise your blood pressure and keep it higher longer than is healthy. One way to relax your mind, body and blood pressure: Practice yoga. Will It Work?Sometimes you can lower high blood pressure solely through lifestyle changes. In other cases, treatment requires both a healthy lifestyle and medications, according to Johns Hopkins Ciccarone Center cardiologist Michael Blaha, M.D., M.P.H. Research Shows Losing Weight Leads to Heart HealthA diet that’s low in fat and carbohydrates can improve artery function, according to a 2012 study by Johns Hopkins researchers. After six months, those on the low-carb diet had lost more weight, and at a faster pace. But in both groups, when weight was lost—and especially when belly fat shrank—the arteries were able to expand better, allowing blood to travel more freely. The study shows that you don’t have to cut out all dietary fat to shrink belly fat. For heart health, simply losing weight and exercising seems to be key. If you have high blood pressure, you may wonder if medication is necessary to bring the numbers down. But lifestyle plays a vital role in treating high blood pressure. Controlling blood pressure with a healthy lifestyle might prevent, delay or reduce the need for medication. Here are 10 lifestyle changes that can lower blood pressure and keep it down. 1. Lose extra pounds and watch your waistlineBlood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which further raises blood pressure. Weight loss is one of the most effective lifestyle changes for controlling blood pressure. If you're overweight or have obesity, losing even a small amount of weight can help reduce blood pressure. In general, blood pressure might go down by about 1 millimeter of mercury (mm Hg) with each kilogram (about 2.2 pounds) of weight lost. Also, the size of the waistline is important. Carrying too much weight around the waist can increase the risk of high blood pressure. In general:
These numbers vary among ethnic groups. Ask your health care provider about a healthy waist measurement for you. 2. Exercise regularlyRegular physical activity can lower high blood pressure by about 5 to 8 mm Hg. It's important to keep exercising to keep blood pressure from rising again. As a general goal, aim for at least 30 minutes of moderate physical activity every day. Exercise can also help keep elevated blood pressure from turning into high blood pressure (hypertension). For those who have hypertension, regular physical activity can bring blood pressure down to safer levels. Some examples of aerobic exercise that can help lower blood pressure include walking, jogging, cycling, swimming or dancing. Another possibility is high-intensity interval training. This type of training involves alternating short bursts of intense activity with periods of lighter activity. Strength training also can help reduce blood pressure. Aim to include strength training exercises at least two days a week. Talk to a health care provider about developing an exercise program. 3. Eat a healthy dietEating a diet rich in whole grains, fruits, vegetables and low-fat dairy products and low in saturated fat and cholesterol can lower high blood pressure by up to 11 mm Hg. Examples of eating plans that can help control blood pressure are the Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet. Potassium in the diet can lessen the effects of salt (sodium) on blood pressure. The best sources of potassium are foods, such as fruits and vegetables, rather than supplements. Aim for 3,500 to 5,000 mg a day, which might lower blood pressure 4 to 5 mm Hg. Ask your care provider how much potassium you should have. 4. Reduce salt (sodium) in your dietEven a small reduction of sodium in the diet can improve heart health and reduce high blood pressure by about 5 to 6 mm Hg. The effect of sodium intake on blood pressure varies among groups of people. In general, limit sodium to 2,300 milligrams (mg) a day or less. However, a lower sodium intake — 1,500 mg a day or less — is ideal for most adults. To reduce sodium in the diet:
5. Limit alcoholLimiting alcohol 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 equals 12 ounces of beer, 5 ounces of wine or 1.5 ounces of 80-proof liquor. But drinking too much alcohol can raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications. 6. Quit smokingSmoking increases blood pressure. Stopping smoking helps lower blood pressure. It can also reduce the risk of heart disease and improve overall health, possibly leading to a longer life. 7. Get a good night's sleepPoor sleep quality — getting fewer than six hours of sleep every night for several weeks — can contribute to hypertension. A number of issues can disrupt sleep, including sleep apnea, restless leg syndrome and general sleeplessness (insomnia). Let your health care provider know if you often have trouble sleeping. Finding and treating the cause can help improve sleep. However, if you don't have sleep apnea or restless leg syndrome, follow these simple tips for getting more restful sleep.
8. Reduce stressLong-term (chronic) emotional stress may contribute to high blood pressure. More research is needed on the effects of stress reduction techniques to find out whether they can reduce blood pressure. However, it can't hurt to determine what causes stress, such as work, family, finances or illness, and find ways to reduce stress. Try the following:
9. Monitor your blood pressure at home and get regular checkupsHome monitoring can help you keep tabs on your blood pressure. It can make certain your medications and lifestyle changes are working. Home blood pressure monitors are available widely and without a prescription. Talk to a health care provider about home monitoring before you get started. Regular visits with a provider are also key to controlling blood pressure. If your blood pressure is well controlled, ask your provider how often you need to check it. You might be able to check it only once a day or less often. 10. Get supportSupportive family and friends are important to good health. They may encourage you to take care of yourself, drive you to the care provider's office or start an exercise program with you to keep your blood pressure low. If you find you need support beyond your family and friends, consider joining a support group. This may put you in touch with people who can give you an emotional or morale boost and who can offer practical tips to cope with your condition. © 2022 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. Terms of Use How can I bring my high blood pressure down immediately?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!. Can drinking water lower blood pressure?Something as simple as keeping yourself hydrated by drinking six to eight glasses of water every day improves blood pressure. Water makes up 73% of the human heart,¹ so no other liquid is better at controlling blood pressure.
Can you get high blood pressure down without medication?Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 11 mm Hg if you have high blood pressure. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.
How can I lower my BP in 5 minutes?If your blood pressure is elevated and you want to see an immediate change, lie down and take deep breaths. This is how you lower your blood pressure within minutes, helping to slow your heart rate and decrease your blood pressure. When you feel stress, hormones are released that constrict your blood vessels.
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