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How To Reduce High Blood Pressure Naturally - How To Prevent High Blood Pressure NaturallyPreventive measures for blood pressure control -
There are a variety of treatments that can help you manage your…. Statins may help to lower your blood pressure. But what's normal and what do the numbers mean? Hypertension, or high blood pressure, can have many damaging effects on the body. Learn about these effects and why it's important to manage….
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Skin Care. Medically reviewed by Avi Varma, MD, MPH, AAHIVS, FAAFP — By Marjorie Hecht — Updated on October 17, Exercise Manage weight Carbs Potassium and salt Heart-healthy diet Processed food Smoking Stress Dark chocolate Herbal remedies Sleep Garlic Protein Supplements Alcohol Caffeine Water Medication FAQ Summary Medications may help lower your blood pressure.
Get enough exercise. Manage weight. Cut back on sugar and refined carbohydrates. More potassium, less salt. Following a heart-healthy diet. Limit processed food.
Quit or avoid smoking. Managing stress. Eat some dark chocolate. Try these medicinal herbs. Get quality sleep. Eat garlic or take garlic extract supplements. Eat healthy high-protein foods. Take supplements to lower blood pressure. Limit alcohol intake. Review your caffeine intake.
Drink water. Take prescription medication. Frequently asked questions. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.
We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Oct 17, Written By Marjorie Hecht. May 25, Medically Reviewed By Avi Varma, MD, MPH, AAHIVS, FAAFP. Share this article. Read this next. How to Reduce Your High Blood Pressure and Take Down Hypertension.
Medically reviewed by Judith Marcin, M. Medically reviewed by Jenneh Rishe, RN. Medically reviewed by Natalie Butler, R. High Blood Pressure Treatment. Medically reviewed by Alana Biggers, M. Will Statins Lower My Blood Pressure? Medically reviewed by Alan Carter, Pharm. Blood Pressure Readings Explained.
Medically reviewed by Chris Young, DNP, RN, NE-BC, NPD. The Effects of Hypertension on the Body. Medically reviewed by Debra Sullivan, Ph. The Physical Activity Guidelines for Americans recommends that adults get at least 2 hours and 30 minutes of moderate-intensity exercise, such as brisk walking or bicycling, every week.
Children and adolescents should get 1 hour of physical activity every day. Smoking raises your blood pressure and puts you at higher risk for heart attack and stroke. If you do not smoke, do not start.
If you do smoke, quitting will lower your risk for heart disease. Your doctor can suggest ways to help you quit. Do not drink too much alcohol, which can raise your blood pressure.
Men should have no more than 2 alcoholic drinks per day, and women should have no more than 1 alcoholic drink per day. Getting enough sleep is important to your overall health, and enough sleep is part of keeping your heart and blood vessels healthy.
Not getting enough sleep on a regular basis is linked to an increased risk of heart disease, high blood pressure, and stroke. Skip directly to site content Skip directly to search. Español Other Languages. Prevent High Blood Pressure. Repeated alcohol consumption causes the blood vessels to become narrower with time.
In addition, men and women who binge drink alcohol, about 4—5 drinks in 2 hours, are at increased risk of hypertension. The more alcohol you drink, the higher the risk of developing high blood pressure, and this is particularly true for those over 35 or anyone with chronic health problems.
Alcohol damages the muscles of the blood vessels, forcing the heart to work harder to push blood throughout the body. The result is increased blood pressure, which increases the risk of stroke, chronic kidney disease, heart disease, and vascular dementia.
Cutting back on the amount of alcohol you consume or avoiding it altogether can reduce your risk of hypertension. It also helps with weight loss, reduced anxiety, improved mood, increased energy levels, slimmer waistline, and better sleep.
Consider the tips below to reduce alcohol intake:. Set yourself a drink limit and count your drinks. The National Health and Medical Research Council recommends a maximum of 10 drinks per week and four drinks per drinking session.
Swap to low- or no-alcohol alternatives. These products taste the same but contain less alcohol. Have a few alcohol-free days each week. This will help you break bad habits and stay healthy. Consider taking up other healthy behaviors like working out and eating a balanced diet. Keep up your water and food intake.
Reach for water when you are thirsty instead of alcohol. Avoid drinking on an empty stomach as this increases the rate of alcohol metabolism. Additionally, ensure that you alternate alcoholic drinks with non-alcoholic drinks like soda water, soft drinks, water, or juice.
Limit the amount of alcohol you keep in the house. If it's not there, you cannot drink it. Instead, stock your home with non-alcoholic beverages like good teas, juice, and sparkling water.
Change up your after-work routine. Rather than reach for a beer or glass of wine after work, try healthier alternatives like going for a walk, jog, or a tasty non-alcoholic drink.
Delay that first drink until dinner is served. The blood pressure response to caffeine differs from one person to another, and researchers aren't sure why. Some researchers believe that caffeine is a vasoconstrictor, meaning that it blocks the hormone that helps widen the blood vessels.
Others believe that it triggers the adrenal gland to secrete more adrenaline, which causes an increase in blood pressure. Some people who drink caffeinated drinks regularly have hypertension problems, while others develop a tolerance to it.
As a result, caffeine generally has a short-term effect on your blood pressure. For people already dealing with hypertension, consult your doctor to determine if you should cut back or stop drinking caffeinated drinks. According to the US Food and Drug Administration, mg of caffeine per day is safe.
Consider cutting that amount by half if you're concerned about the effect of caffeine on your blood pressure. Keep in mind that the caffeine content in tea, coffee, energy drinks, and other beverages varies depending on the brand and how it was prepared.
An easy way to figure out if caffeine affects your blood pressure is to check it before drinking a caffeinated drink and again 30— minutes afterward.
If the numbers increase by 5—10 points millimeters of mercury , you may have to consider cutting back on caffeine. Reduce your caffeine intake gradually over several days to prevent withdrawal symptoms, which can also cause hypertension.
Experts also recommend avoiding caffeine before activities that raise blood pressure like workouts, hard physical labor, or weightlifting. Other tips for reducing caffeine intake include:.
Water down drinks that contain caffeine. Switch to low-caffeine drinks in the morning like green tea. Try decaf coffee, decaffeinated soda, fruit juice, or water. Brewing tea for shorter periods reduce the amount of caffeine in it. Read the labels of foods and beverages carefully to keep tabs on how much caffeine you're taking.
Too much sugar also plays a role in the development of hypertension. Fructose is a simple sugar that raises uric acid levels, inhibiting nitric oxide production NO.
Nitric oxide plays a crucial role in helping the blood vessels dilate and retain their flexibility. Without it, your blood pressure will likely increase. Excess sugar also contributes to obesity, a risk factor for hypertension. Consuming sugar increases insulin levels and activates the sympathetic nervous system, increasing the heart rate and blood pressure.
The body develops insulin resistance as insulin levels increase, hindering the body's ability to store magnesium. As a result, blood vessels cannot relax, and the blood pressure rises.
Sugar also reduces the sensitivity of receptors responsible for lowering blood pressure. A great way to prevent hypertension and related conditions is to cut back on sugar. The American Heart Association recommends the following tips for reducing sugar intake:.
Substitute sugar with unsweetened applesauce in your recipes. Toss out the table sugar, honey, molasses, and syrup. Also, reduce the amount of sugar you add to pancakes, cereal, coffee, and tea.
Swap out the sugary drinks and instead opt for diet drinks and water. Choose food products with the lowest amount of sugar per g. Eat fresh, dried, canned, or frozen fruit. Rather than add sugar to cereal, consider adding fresh fruit like bananas, strawberries, or cherries.
Dried cranberries, raisins, and apricots are just as great. Enhance foods with spices like ginger, cinnamon, nutmeg, and allspice. Try using almond, vanilla, lemon, and orange extracts instead of sugar.
You can normalize your blood pressure by starting new food habits such as tracking portion sizes and watching your calorie intake.
Keeping track of your foods and portions can help you determine what foods you need to cut back on to reduce calories and effectively manage your blood pressure. Some foods you want to reduce or cut from your diet include alcohol, salt, sugar, nitrates, and partially hydrogenated oil.
Sodium nitrate is the most popular preservative for salty, processed meats. Too much of it can increase the risk of hypertension, heart disease, and cancer.
Avoid processed meats as much as possible and instead choose lean, fresh meats and seafood. Partially hydrogenated oil trans fats is quite dangerous, especially for overweight people. It increases the risk of insulin resistance and heart disease. Increasing potassium, magnesium , and fiber in your diet can normalize blood pressure.
Whole fruits and vegetables are high in these nutrients and have minimal sodium. Lean meats, poultry, nuts, legumes, and seeds are excellent sources of magnesium. Consider trying the DASH diet plan , which provides daily and weekly nutritional goals. Consult a doctor for help starting the DASH diet and determining how many calories you need daily for optimal health.
Some women develop hypertension during pregnancy. This increases the risk of eclampsia, pre-eclampsia, stroke, placental abruption, and the need for labor induction, which increases the health risk of the mother and baby.
High blood pressure can also bring about complications for the baby, such as low birth weight and pre-term delivery. This makes it more important to consult a doctor and find ways to control blood pressure during pregnancy.
Tell your doctor before getting pregnant if you have pre-existing conditions or are currently taking medication. Your doctor can help you find blood pressure medications that are safe to take during pregnancy.
Ensure you incorporate the tips mentioned above to lower blood pressure during pregnancy. You'll also want to get early and regular prenatal care. Go to every appointment and talk to your doctor about any drugs you're taking.
If you're prescribed high blood medication, don't stop taking it without first talking to your doctor. Track your blood pressure at home, and contact your doctor if it's higher than usual.
More often than not, blood pressure normalizes shortly after giving birth. However, you must pay attention to how you feel after delivery as you may still be at risk of stroke or pre-eclampsia.
Call for help immediately if you notice the following symptoms:. A headache that won't go away. Pain in the upper stomach. Swelling in the face and hands. Difficulty breathing. Blurry vision, seeing spots, or other changes in your vision.
Medications may help lower your blood Preventive measures for blood pressure control. Many dietary measurws lifestyle changes, such blokd exercising more, improving your sleep, and Saltwater Fish Species sugar and Nutritional support for athletes, could Pgeventive help. High Preventvie pressure hypertension often has no symptoms but is a major risk of heart disease and stroke. A reading of — over less than 80 is elevated blood pressure. Research suggests that both aerobic and resistance exercise can help delay or manage blood pressure, and that after exercising, blood pressure may be lower for up to 24 hours after. Regular exercise means you regularly increase your heart and breathing rates. I'm Dr. Leslie Thomas, Preventive measures for blood pressure control nephrologist at Mayo Clinic. Congrol I'm here to answer some of prsssure important questions you might have about hypertension. Measuring your blood pressure at home is a straightforward process. Many people have a slightly higher blood pressure in one arm versus the other.
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