Make sure you buy a monitor that has been validated and with a cuff that fits properly around your upper arm. Then follow these simple steps:.

So, what are some natural ways to lower blood pressure? There are foods that reduce blood pressure, as well as supplements to lower blood pressure and lifestyle changes you can make. By slowly making these changes to your daily habits, you can naturally lower blood pressure without medication.

According to studies, obese patients have higher rates of resistant hypertension and more comorbidities. In fact, a meta-analysis of 25 studies found a direct relationship between weight loss and blood pressure.

It demonstrated that a decrease in weight by one kilogram 2. In addition, the size of the waistline does matter. Excessive weight around the waist increases the risk of high blood pressure. Women should aim to have a waist measurement less than 35 inches 89 cm.

Men should aim to have a waist measurement less than 40 inches 10 cm. Physical activity can help you maintain a healthy weight and lower your blood pressure. Children and adolescents should get one hour of physical activity every day.

In particular, some studies indicate that aerobic exercise leads to a significant reduction of blood pressure in resistant hypertension. Walking daily is a great option.

Strength training at least twice a week is also recommended. One of the best things you can do to lower your blood pressure is to eat a healthy diet for high blood pressure.

Eating a variety of vegetables is a staple for basically every diet that exists, considering veggies are high-antioxidant foods packed with protective nutrients like fiber, vitamin C, vitamin K and various electrolytes yet very low in calories.

A report published in the Journal of the American Medical Association found that people who ate a mostly plant-based diet reported lower blood pressure readings than meat eaters who were likely to consume less fresh produce.

One of the main causes of high blood pressure is inflammation in the arteries over time. Studies show that consuming fish oil , which is high in EPA and DHA forms of omega-3 fatty acids , reduces inflammation in the body.

The mineral magnesium helps relax your blood vessels and can have an immediate impact on naturally lowering blood pressure and many people have a magnesium deficiency. A study with , participants published in the American Journal of Clinical Nutrition showed that a diet high in magnesium foods could reduce the risk of a stroke by 8 percent.

This is profound considering that hypertension causes 50 percent of ischemic strokes in the world. Therefore, a magnesium supplement may help address your blood pressure issues. A low-sodium diet is the recommended approach to controlling high blood pressure because high amounts of sodium, found in basically all processed and packaged foods, is known to worsen high blood pressure by impacting fluid retention and how arteries dilate.

One drink equates to 12 ounces of beer, five ounces of wine or 1. If you do drink alcohol, make that one drink red wine. Quercetin, one of the most important flavonoids present in red wine, has proved to promote heart health by regulating blood pressure levels, reducing inflammation and preventing oxidative stress.

Yet another reason to reduce stress is its ability to raise blood pressure. These activities only increase the problem. These natural stress relievers help you relax and reduce your blood pressure.

Also, you can raise your blood pressure to alarming levels just by thinking or stressing about events. Imagined events have as much physiological effect as real ones. In fact, this is the basis of post-traumatic stress disorder PTSD. Many people have difficulty sleeping, including being diagnosed with insomnia , and that can cause high blood pressure.

Sleep apnea and restless leg syndrome can also prevent sound sleep. Good sleep habits including exercising daily, healthy diet, supplements, stress relief and essential oils can all help make it easier for you to fall asleep and stay asleep.

Smoking damages your blood vessels and raises the risk for various heart problems. It will also worsen complications and make it harder to reverse the problem. If your blood pressure is normal, great — you can work on keeping it that way as you get older.

Keep in mind that high blood pressure is a chronic disease and ultimately needs lifelong treatment, so support is helpful to make it easier to stick to a healthy lifestyle plan. If you already have high blood pressure, some evidence shows that measuring levels at home can help you manage symptoms better.

Try the following:. Home 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. Supportive 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.

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By Mayo Clinic Staff. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Feehally J, et al. Nonpharmacologic prevention and treatment of hypertension.

In: Comprehensive Clinical Nephrology. Elsevier; Accessed April 20, Hypertension adult. Mayo Clinic; Hall ME, et al. Weight-loss strategies for prevention and treatment of hypertension: A scientific statement from the American Heart Association.

Shimbo D, et al. Self-measured blood pressure monitoring at home: A joint policy statement from the American Heart Association and the American Medical Association.

Department of Health and Human Services and U. Department of Agriculture. Accessed April 23, Libby P, et al. Systemic hypertension: Mechanisms, diagnosis, and treatment. In: Braunwald's Heart Disease: A Textbook of Cardiovascular Medicine.

Sleep deprivation and deficiency: Healthy sleep habits. National Heart, Lung, and Blood Institute. Managing stress to control high blood pressure. American Heart Association. Products and Services A Book: Mayo Clinic on High Blood Pressure Blood Pressure Monitors at Mayo Clinic Store The Mayo Clinic Diet Online.

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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 In one study, researchers assigned people with high blood pressure to a low polyphenol diet or a high polyphenol diet containing berries, chocolate, fruits, and vegetables Those consuming berries and polyphenol-rich foods experienced improved markers of heart disease risk.

Bottom line: Berries are rich in polyphenols, which can help lower blood pressure and the overall risk of heart disease. Both meditation and deep breathing may activate the parasympathetic nervous system. This system is engaged when the body relaxes, slowing the heart rate and lowering blood pressure.

The authors of a review concluded that practicing diaphragmatic breathing , a deep breathing technique, twice daily for 4 weeks could lead to a reduction in systolic and diastolic blood pressure Try guided meditation or deep breathing.

Bottom line: Both meditation and deep breathing can activate the parasympathetic nervous system, which helps slow your heart rate and lower blood pressure. People with low calcium intake often have high blood pressure. For most adults, the calcium recommendation is 1, milligrams mg per day. However, some people, including older adults, may need more In addition to dairy, you can get calcium from collard greens and other leafy greens, beans, sardines , and tofu.

Here is a list of calcium-rich plant-based foods. Bottom line: Calcium-rich diets are linked to healthy blood pressure levels. You can get calcium by eating dark leafy greens, tofu, and dairy products. Some natural supplements may also help lower blood pressure.

Here are some of the main supplements that have evidence behind them:. Read more about supplements for high blood pressure. Bottom line : Researchers have investigated several natural supplements for their ability to lower blood pressure.

Magnesium is an important mineral that helps blood vessels relax. Some studies have suggested that getting too little magnesium is linked with high blood pressure, but evidence from clinical studies has been less clear 41 , Bottom line: Magnesium is an essential mineral that helps regulate blood pressure.

It can be found in a wide range of whole foods, including legumes and whole grains. Long-term lifestyle changes, such as reducing salt intake and managing stress, are the best way to bring blood pressure down. An immediate way to reduce stress is to get active, stretch, and practice deep breathing.

A small study found that people who drank an additional two bottles of water on top of their usual daily intake experienced decreased systolic blood pressure. However, more research is needed to support this finding. While medication is one way to treat the condition, there are many natural techniques that can help, including eating certain foods.

Read more about foods that help lower blood pressure. Managing your blood pressure through the methods in this article may ultimately help you lower your risk of heart disease.

Read this article in Spanish. Coffee can affect blood pressure in different ways. Learn more about coffee's effects on blood pressure and whether people should be drinking it…. Low blood pressure is not usually an emergency. However, if it co-occurs with certain other symptoms, a person may need to contact a doctor.

Low blood pressure can increase the risk of stroke. Sudden drops in blood pressure can also cause transient ischemic attacks or ministroke. People can reduce their blood pressure in ways including diet, exercise, and medication. Find out how long it takes to lower blood pressure here.

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Medical News Today. Health Conditions Health Products Discover Tools Connect. Medically reviewed by Dominique Fontaine, BSN, RN, HNB-BC, HWNC-BC — By Kerri-Ann Jennings, MS, RD — Updated on November 16, Exercise Sodium Cut alcohol Potassium Caffeine Stress Dark chocolate Lose weight Quit smoking Sugar and carbs Berries Meditation Calcium Supplements Magnesium FAQ Summary Someone may be able to lower their blood pressure in a number of ways.

Walk and exercise regularly. Reduce your sodium intake. Drink less alcohol. Eat more potassium-rich foods.

Cut back on caffeine. Learn to manage stress. Eat dark chocolate or cocoa. The sweet is rich in flavanols, which relax blood vessels and boost blood flow, and research suggests that regular dark chocolate consumption could lower your blood pressure.

Too much booze is known to raise blood pressure—but having just a little bit could do the opposite. Light-to-moderate drinking one drink or fewer per day is associated with a lower risk for hypertension in women, per a study following nearly 30, women.

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. Your blood pressure is the pressure of blood pushing against the walls of your arteries, according to the CDC.

Your arteries carry blood from your heart to other parts of your body. Your blood pressure is measured two ways:. When you get a blood pressure reading, the systolic blood pressure number is on top, and the diastolic blood pressure number is on the bottom. High blood pressure is usually managed with a combination of medication and lifestyle treatments, says Dr.

Weinberg, although she typically recommends that patients try lifestyle modifications first. While there are medications that can help do things like relax your blood vessels, make your heart beat with less force, and block nerve activity that can restrict your blood vessels, Dr. And although medication can lower blood pressure, it may cause side effects such as leg cramps, dizziness, and insomnia.

Jake Smith, an editorial fellow at Prevention, recently graduated from Syracuse University with a degree in magazine journalism and just started going to the gym. Let's be honest—he's probably scrolling through Twitter right now.