Miller PE, Van Elswyk M, Alexander DD. Long-chain omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid and blood pressure: a meta-analysis of randomized controlled trials. FDA announces new qualified health claims for EPA and DHA omega-3 consumptions and the risk of hypertension and coronary heart disease.

Omega-3 fatty acids. Nguyen H, Odelola OA, Rangaswami J, Amanullah A. A review of nutritional factors in hypertension management. Ried K. Garlic lowers blood pressure in hypertensive subjects, improves arterial stiffness and gut microbiota: A review and meta-analysis.

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The association between smoking and blood pressure in men: a cross-sectional study. BMC Public Health. Linneberg A, Jacobsen RK, Skaaby T, et al. Effect of smoking on blood pressure and resting heart rate: A Mendelian randomization meta-analysis in the CARTA Consortium. Circ Cardiovasc Genet.

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Journal of Hypertension. doi: Know your risk for high blood pressure. People with very high blood pressure may want to go easy on the coffee. Teramoto M, Yamagishi K, Muraki I, Tamakoshi A, Iso H.

Coffee and green tea consumption and cardiovascular disease mortality among people with and without hypertension. Types of blood pressure medications. High blood pressure medications. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising.

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List of Partners vendors. Health Conditions A-Z Cardiovascular Disorders. By Carley Millhone. Carley Millhone. Carley Millhone is a writer and editor based in the Midwest who covers health, women's wellness, and travel.

Her work has appeared in publications like SELF, Greatist, and PureWow. health's editorial guidelines. Medically reviewed by Rafle Fernandez, MD. Rafle Fernandez MD, MBA, FACC, is a board-certified cardiologist practicing in Miami, Florida.

learn more. In This Article View All. In This Article. Reduce Sodium. Eat More Potassium. Reduce Sugar and Carbs.

Reduce Stress. Eat More Protein. Add Omega-3s. Limit Alcohol. Quit Smoking. Reduce Caffeine. What is High Blood Pressure? Foods That Are High in Potassium. What Are Complex Carbohydrates? The Health Benefits of Mindfulness. Here's How to Get the Sleep Amount—and Quality—You Need. Effects of Smoking on Skin, Hair, Teeth, and Eyes.

Research has linked anthocyanins to a reduction in blood pressure in people with hypertension. Sprinkle them over your yogurt, cereal, or oatmeal, or enjoy them as a sweet afternoon snack. Beets: This root vegetable is high in nitrates, which the body converts into nitrous oxide, a molecule that's been shown to reduce systolic blood pressure.

You can even purchase beetroot juice with no added sugar to drink on its own or add to smoothies. Sweet potatoes: Loaded with magnesium, potassium, and fiber , this side dish superstar is a delicious way to lower blood pressure.

Leafy greens: Cabbage, collard greens, spinach, kale, and other greens are high in nitrates, which have been found to offer blood pressure benefits. For example, you can sauté spinach for a tasty side dish, add fennel to soup, or bake a batch of kale chips in the oven.

Fatty fish: Salmon and mackerel are packed with heart-healthy omega-3 fatty acids and vitamin D, nutrients that can help lower and regular blood pressure. Just lightly season your favorite filet, add a dash of olive oil, and broil in the oven. Whole grains especially oatmeal : Oats and other whole grains contain a type of fiber called beta-glucan, which may lower both systolic and diastolic blood pressure.

Start your morning with a bowl of unsweetened oatmeal, use whole-grain bread for your lunch sandwiches, or have a side of seasoned quinoa with dinner.

Pistachios: Eating pistachios may lower blood pressure and cholesterol. You can also blend them into pesto or enjoy a couple of handfuls as a snack. Bananas: Potassium is an essential mineral that helps the body get rid of s odium, relaxes blood vessels, and lowers blood pressure.

Just one medium-sized banana packs a powerful potassium punch: about milligrams. Beans, tomatoes, mushrooms, and avocado are other potassium-rich foods that may help lower blood pressure naturally. Kiwifruit: According to one study , eating two kiwifruit daily may help lower blood pressure.

The DASH plan generally focuses on: Eating plenty of fruits, vegetables, and whole grains. Limiting sugar-sweetened beverages and desserts. Limiting foods high in saturated fat. Consuming fat-free or low-fat dairy products. Eating fish, poultry, beans, nuts, and vegetable oils. Foods to avoid with high blood pressure We've discussed how to lower blood pressure by eating right.

I can purchase foods that support my diabetic diet," Lightfood said. Was this helpful? Yes No. More Ways to Manage Your Health Get information on prevention and how to manage ongoing health conditions focused on physical and mental health. Explore More. Related Articles.

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Get Involved. About Us Careers Press Room. Potassium also helps to ease tension in your blood vessel walls, which helps further lower blood pressure. Potassium can be harmful in patients with kidney disease, any condition that affects how the body handles potassium or those who take certain medications.

The decision of whether to take excess potassium should be discussed with your doctor. The recommended potassium intake for an average adult years of age is 3, milligrams mg per day for men and 2, mg per day for women.

Many of the elements of the DASH Dietary Approaches to Stop Hypertension diet — fruits, vegetables, fat-free or low-fat 1 percent dairy foods and fish — are good natural sources of potassium.

For example, a medium banana has about mg of potassium and half a cup of plain mashed sweet potatoes has mg. Even though potassium can lessen the blood pressure-raising effects of sodium, eating more potassium should be combined with your efforts to break up with that excess salt and develop other healthy eating and lifestyle habits.

Too much potassium can be harmful in people with kidney disorders. As kidneys become less able to remove potassium from your blood, too much potassium may build up. Often, levels of potassium must be severely high hyperkalemia before symptoms occur.

Nausea, vomiting, irregular pulse, shortness of breath and chest pain may occur with high levels of potassium.

gov website belongs to an official government 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 pressure , or hypertension. Many of those people don't know they have it, because there are usually no warning signs. This can be dangerous, because high blood pressure can lead to life-threatening conditions like heart attack or stroke.

The good news is that you can often prevent or treat high blood pressure. Early diagnosis and heart-healthy lifestyle changes can keep high blood pressure from seriously damaging your health. Blood pressure is the force of your blood pushing against the walls of your arteries.

Each time your heart beats, it pumps blood into the arteries. Your blood pressure is highest when your heart beats, pumping the blood. This is called systolic pressure. When your heart is at rest, between beats, your blood pressure falls.

This is called diastolic pressure. Your blood pressure reading uses these two numbers. Usually the systolic number comes before or above the diastolic number.

High blood pressure usually has no symptoms. So the only way to find out if you have it is to get regular blood pressure checks from your health care provider. Your provider will use a gauge, a stethoscope or electronic sensor, and a blood pressure cuff.

He or she will take two or more readings at separate appointments before making a diagnosis. For children and teens, the health care provider compares the blood pressure reading to what is normal for other kids who are the same age, height, and gender. Anyone can develop high blood pressure, but there are certain factors that can increase your risk:.

If you already have high blood pressure, it is important to prevent it from getting worse or causing complications. You should get regular medical care and follow your prescribed treatment plan. Your plan will include healthy lifestyle habit recommendations and possibly medicines.

The information on this site should not be used as a substitute for professional medical care or advice. Contact a health care provider if you have questions about your health.

How to Prevent High Blood Pressure Also called: Lowering High Blood Pressure. On this page Basics Summary Start Here Prevention and Risk Factors.

Learn More Related Issues Specifics Genetics. See, Play and Learn Videos and Tutorials Test Your Knowledge. Research Clinical Trials Journal Articles. Resources Find an Expert. For You Patient Handouts. What is blood pressure? How is high blood pressure diagnosed? Blood Pressure Category Systolic Blood Pressure Diastolic Blood Pressure Normal Less than and Less than 80 High Blood Pressure no other heart risk factors or higher or 90 or higher High Blood Pressure with other heart risk factors, according to some providers or higher or 80 or higher Dangerously high blood pressure - seek medical care right away or higher and or higher For children and teens, the health care provider compares the blood pressure reading to what is normal for other kids who are the same age, height, and gender.

Who is at risk for high blood pressure? After age 55, women are more likely than men to develop it. Lifestyle - Certain lifestyle habits can raise your risk for high blood pressure, such as eating too much sodium salt or not enough potassium, lack of exercise, drinking too much alcohol, and smoking.

Family history - A family history of high blood pressure raises the risk of developing high blood pressure How can I prevent high blood pressure? You can help prevent high blood pressure by having a healthy lifestyle.

This means: Eating a healthy diet. To help manage your blood pressure, you should limit the amount of sodium salt that you eat and increase the amount of potassium in your diet. It is also important to eat foods that are lower in fat, as well as plenty of fruits, vegetables, and whole grains.

The DASH eating plan is an example of an eating plan that can help you to lower your blood pressure. Getting regular exercise. By far the most effective means of reducing elevated blood pressure is to lose weight , says Fisher. And it doesn't require major weight loss to make a difference.

Even losing as little as 10 pounds can lower your blood pressure. Americans eat far too much dietary sodium, up to three times the recommended total amount, which is 1, milligrams mg daily for individuals with high blood pressure, says Dr.

There's half of that amount of sodium in one Egg McMuffin breakfast sandwich. Weed out high-sodium foods by reading labels carefully. Beware in particular of what the American Heart Association has dubbed the "salty six," common foods where high amounts of sodium may be lurking:.

It doesn't take much exercise to make a difference in your health. Aim for a half-hour at least five days a week. Women lose muscle mass steadily as we age, and weightlifting is an often-overlooked part of an exercise plan for most women," says Fisher.

Stress hormones constrict your blood vessels and can lead to temporary spikes in blood pressure. In addition, over time, stress can trigger unhealthy habits that put your cardiovascular health at risk.

These might include overeating, poor sleep, and misusing drugs and alcohol. For all these reasons, reducing stress should be a priority if you're looking to lower your blood pressure.

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