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. Try to lose weight, if necessary. If you smoke, consider quitting.

Cut added sugar and refined carbs. Eat berries. Try meditation or deep breathing. Eat calcium-rich foods. Take natural supplements. Eat foods rich in magnesium. Frequently asked questions. How we reviewed this article: Sources.

Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references.

Only 10 percent of high blood pressure cases are due to secondary or identifiable causes such as medications, or conditions and diseases of other organs. High blood pressure happens when the pressure on the arteries and blood vessels becomes too high and the arterial wall becomes distorted, causing extra stress on the heart.

Long term-high blood pressure increases the risk of stroke, heart attack and diabetes. Frequently, there are no symptoms as blood pressure increases, but warning signs for very high blood pressure can include chest pains, confusion, headaches, ear noise or buzzing, irregular heartbeat, nosebleeds, tiredness or vision changes.

Causes of high blood pressure include a high-salt diet, emotional stress, excessive alcohol and caffeine, smoking, obesity and inactivity. You can monitor your own blood pressure at home using a home blood pressure monitor.

The American Heart Association recommends using an automatic, cuff-style bicep monitor. 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.

Systolic pressure is always the first or top measurement in a blood pressure reading. In prehypertension, systolic numbers range from — and diastolic numbers are less than Although both numbers are significant, after about age 50, the systolic number is most important. Only 10 percent of high blood pressure cases are due to secondary or identifiable causes such as medications, or conditions and diseases of other organs.

High blood pressure happens when the pressure on the arteries and blood vessels becomes too high and the arterial wall becomes distorted, causing extra stress on the heart. Long term-high blood pressure increases the risk of stroke, heart attack and diabetes.

Frequently, there are no symptoms as blood pressure increases, but warning signs for very high blood pressure can include chest pains, confusion, headaches, ear noise or buzzing, irregular heartbeat, nosebleeds, tiredness or vision changes.

Causes of high blood pressure include a high-salt diet, emotional stress, excessive alcohol and caffeine, smoking, obesity and inactivity. You can monitor your own blood pressure at home using a home blood pressure monitor. The American Heart Association recommends using an automatic, cuff-style bicep monitor.

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.

The American Heart Association AHA recommends aiming for 1, milligrams mg of sodium in a day, and certainly no more than 2, mg about a teaspoon. Obarzanek suggests treading with caution around packaged and processed foods, including secret salt bombs like bread, pizza, poultry, soup, and sandwiches.

Getting 2, to 4, mg of potassium a day can help lower blood pressure, says Linda Van Horn, Ph. Because the nutrient encourages the kidneys to excrete more sodium through urination. We all know about the potassium in bananas, but foods like potatoes, spinach, and beans actually pack more potassium than the fruit.

Tomatoes, avocados, edamame, watermelon, and dried fruits are other great sources. Alongside the Mediterranean diet , the Dietary Approaches to Stop Hypertension DASH diet is consistently ranked as one of the absolute healthiest eating plans—and it was developed specifically to lower blood pressure without medication.

The diet emphasizes veggies, fruits, whole grains, lean proteins, and low-fat dairy, capping daily sodium intake at 2, mg, with an ideal limit at that all-important 1, mg. Research shows DASH can reduce BP in just four weeks and even aid weight loss.

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. Following the correction of blood pressure or the institution of certain blood pressure medications, it's pretty common to see changes in the markers for kidney function on blood tests.

However, small changes in these markers, which reflects small changes in kidney filtration performance shouldn't necessarily be interpreted as absolute evidence of kidney harm.

Your doctor can interpret changes in laboratory tests following any change in medication. Keep an open dialogue with your medical team about your goals and personal preferences.

Communication, trust and collaboration are key to long-term success managing your blood pressure. Never hesitate to ask your medical team any questions or concerns you have.

Being informed makes all the difference. Thanks for your time and we wish you well. To diagnose high blood pressure, your health care provider examines you and asks questions about your medical history and any symptoms. Your provider listens to your heart using a device called a stethoscope.

Your blood pressure is checked using a cuff, usually placed around your arm. It's important that the cuff fits. If it's too big or too small, blood pressure readings can vary. The cuff is inflated using a small hand pump or a machine.

A blood pressure reading measures the pressure in the arteries when the heart beats top number, called systolic pressure and between heartbeats bottom number, called diastolic pressure.

To measure blood pressure, an inflatable cuff is usually placed around the arm. A machine or small hand pump is used to inflate the cuff. In this image, a machine records the blood pressure reading.

This is called an automated blood pressure measurement. The first time your blood pressure is checked, it should be measured in both arms to see if there's a difference. After that, the arm with the higher reading should be used. Blood pressure is measured in millimeters of mercury mm Hg.

A blood pressure reading has two numbers. A diagnosis of high blood pressure is usually based on the average of two or more readings taken on separate occasions.

Blood pressure is grouped according to how high it is. This is called staging. Staging helps guide treatment. Sometimes the bottom blood pressure reading is normal less than 80 mm Hg but the top number is high. This is called isolated systolic hypertension.

It's a common type of high blood pressure in people older than If you are diagnosed with high blood pressure, your provider may recommend tests to check for a cause.

Your health care provider may ask you to regularly check your blood pressure at home. Home monitoring is a good way to keep track of your blood pressure. It helps your care providers know if your medicine is working or if your condition is getting worse.

For the most reliable blood pressure measurement, the American Heart Association recommends using a monitor with a cuff that goes around your upper arm, when available.

Devices that measure your blood pressure at your wrist or finger aren't recommended by the American Heart Association because they can provide less reliable results. Changing your lifestyle can help control and manage high blood pressure.

Your health care provider may recommend that you make lifestyle changes including:. Sometimes lifestyle changes aren't enough to treat high blood pressure. If they don't help, your provider may recommend medicine to lower your blood pressure.

The type of medicine used to treat hypertension depends on your overall health and how high your blood pressure is. Two or more blood pressure drugs often work better than one. It can take some time to find the medicine or combination of medicines that works best for you. When taking blood pressure medicine, it's important to know your goal blood pressure level.

The ideal blood pressure goal can vary with age and health conditions, particularly if you're older than age Water pills diuretics. These drugs help remove sodium and water from the body. They are often the first medicines used to treat high blood pressure. There are different classes of diuretics, including thiazide, loop and potassium sparing.

Which one your provider recommends depends on your blood pressure measurements and other health conditions, such as kidney disease or heart failure.

Diuretics commonly used to treat blood pressure include chlorthalidone, hydrochlorothiazide Microzide and others. A common side effect of diuretics is increased urination. Urinating a lot can reduce potassium levels.

A good balance of potassium is necessary to help the heart beat correctly. If you have low potassium hypokalemia , your provider may recommend a potassium-sparing diuretic that contains triamterene.

Calcium channel blockers. These drugs help relax the muscles of the blood vessels. Some slow your heart rate. They include amlodipine Norvasc , diltiazem Cardizem, Tiazac, others and others. Calcium channel blockers may work better for older people and Black people than do angiotensin-converting enzyme ACE inhibitors alone.

Don't eat or drink grapefruit products when taking calcium channel blockers. Grapefruit increases blood levels of certain calcium channel blockers, which can be dangerous.

Talk to your provider or pharmacist if you're concerned about interactions. If you're having trouble reaching your blood pressure goal with combinations of the above medicines, your provider may prescribe:. Beta blockers. These medicines reduce the workload on the heart and widen the blood vessels.

This helps the heart beat slower and with less force. Beta blockers include atenolol Tenormin , metoprolol Lopressor, Toprol-XL, Kapspargo sprinkle and others. Beta blockers aren't usually recommended as the only medicine prescribed.

They may work best when combined with other blood pressure drugs. Renin inhibitors. Aliskiren Tekturna slows the production of renin, an enzyme produced by the kidneys that starts a chain of chemical steps that increases blood pressure.

Due to a risk of serious complications, including stroke, you shouldn't take aliskiren with ACE inhibitors or ARBs.

Always take blood pressure medicines as prescribed. Never skip a dose or abruptly stop taking blood pressure medicines. Suddenly stopping certain ones, such as beta blockers, can cause a sharp increase in blood pressure called rebound hypertension.

If you skip doses because of cost, side effects or forgetfulness, talk to your care provider about solutions. Don't change your treatment without your provider's guidance. Having resistant hypertension doesn't mean your blood pressure will never get lower.

If you and your provider can determine the cause, a more effective treatment plan can be created. If you have high blood pressure and are pregnant, discuss with your care providers how to control blood pressure during your pregnancy.

Researchers have been studying the use of heat to destroy specific nerves in the kidney that may play a role in resistant hypertension. The method is called renal denervation. Early studies showed some benefit. But more-robust studies found that it doesn't significantly lower blood pressure in people with resistant hypertension.

More research is underway to determine what role, if any, this therapy may have in treating hypertension.

Explore Mayo Clinic studies testing new treatments, interventions and tests as a means to prevent, detect, treat or manage this condition. A commitment to a healthy lifestyle can help prevent and manage high blood pressure. Try these heart-healthy strategies:. Get more exercise.

Regular exercise keeps the body healthy. It can lower blood pressure, ease stress, manage weight and reduce the risk of chronic health conditions. Aim to get at least minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity, or a combination of the two.

If you have high blood pressure, consistent moderate- to high-intensity workouts can lower your top blood pressure reading by about 11 mm Hg and the bottom number by about 5 mm Hg. Diet and exercise are the best ways to lower blood pressure. But some supplements are promoted as heart healthy.

These supplements include:. Researchers are also studying whether vitamin D can reduce blood pressure, but evidence is conflicting. More research is needed. Talk to your care provider before adding any supplements to your blood pressure treatment. Some can interact with medicines, causing harmful side effects that could be life-threatening.

Deep breathing or mindfulness are alterative medicine techniques that can help you relax. These practices may temporarily reduce blood pressure. High blood pressure isn't something that you can treat and then ignore.

It's a condition that requires regular health checkups. Some things you can do to help manage the condition are:. If you think you may have high blood pressure, make an appointment with your health care provider for a blood pressure test.

You might want to wear a short-sleeved shirt to your appointment so it's easier to place the blood pressure cuff around your arm. No special preparations are necessary for a blood pressure test. To get an accurate reading, avoid caffeine, exercise and tobacco for at least 30 minutes before the test.

Because some medicines can raise blood pressure, bring a list of all medicines, vitamins and other supplements you take and their doses to your medical appointment. Don't stop taking any medicines without your provider's advice. Appointments can be brief. Because there's often a lot to discuss, it's a good idea to be prepared for your appointment.

Here's some information to help you get ready. Preparing a list of questions can help you and your provider make the most of your time together. List your questions from most important to least important in case time runs out. For high blood pressure, some basic questions to ask your provider include:.

Your health care provider is likely to ask you questions. Being ready to answer them may reserve time to go over any points you want to spend more time on. Your provider may ask:.

It's never too early to make healthy lifestyle changes, such as quitting smoking, eating healthy foods and getting more exercise. These are the main ways to protect yourself against high blood pressure and its complications, including heart attack and stroke.

On this page. Self care. Alternative medicine. Coping and support. Preparing for your appointment. Hypertension FAQs. Leslie Thomas, M. Show Transcript. What is the best way to measure my blood pressure at home? What could be causing my blood pressure to be quite erratic?

Should I restrict salt to reduce my blood pressure? How can I lower my blood pressure without medication? What is the best medication to take for hypertension?

Are certain blood pressure medications harmful to my kidneys? How can I be the best partner to my medical team? Blood pressure measurement. Top number, called systolic pressure. The first, or upper, number measures the pressure in the arteries when the heart beats.

Bottom number, called diastolic pressure. The second, or lower, number measures the pressure in the arteries between heartbeats. Stage 1 hypertension. The top number is between and mm Hg or the bottom number is between 80 and 89 mm Hg.

Stage 2 hypertension. The top number is mm Hg or higher or the bottom number is 90 mm Hg or higher. Tests If you are diagnosed with high blood pressure, your provider may recommend tests to check for a cause.

Ambulatory monitoring. A longer blood pressure monitoring test may be done to check blood pressure at regular times over six or 24 hours. This is called ambulatory blood pressure monitoring. However, the devices used for the test aren't available in all medical centers.

Check with your insurer to see if ambulatory blood pressure monitoring is a covered service. Lab tests.

Blood and urine tests are done to check for conditions that can cause or worsen high blood pressure. For example, tests are done to check your cholesterol and blood sugar levels. You may also have lab tests to check your kidney, liver and thyroid function.

Electrocardiogram ECG or EKG. This quick and painless test measures the heart's electrical activity. It can tell how fast or how slow the heart is beating. During an electrocardiogram ECG , sensors called electrodes are attached to the chest and sometimes to the arms or legs.

Wires connect the sensors to a machine, which prints or displays results. This noninvasive exam uses sound waves to create detailed images of the beating heart. It shows how blood moves through the heart and heart valves.

Taking your blood pressure at home Your health care provider may ask you to regularly check your blood pressure at home. Home blood pressure monitors are available at local stores and pharmacies. More Information.

The best way to know is to get your blood pressure checked. Maintaining an awareness of your numbers can alert you to any changes and help you detect patterns.

Download a printable blood pressure log PDF. You and your health care professional are partners. Educate yourself about HBP and learn how to monitor your blood pressure at home. Armed with this information, you can commit to living heart healthy.

Written by American Heart Association editorial staff and reviewed by science and medicine advisors. See our editorial policies and staff. High Blood Pressure. The Facts About HBP. Understanding Blood Pressure Readings. Recent Blog Articles. Flowers, chocolates, organ donation — are you in?

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Beyond the usual suspects for healthy resolutions. May 1, By Matthew Solan , Executive Editor, Harvard Men's Health Watch Reviewed by Howard E. LeWine, MD , Chief Medical Editor, Harvard Health Publishing Taking medication to lower high blood pressure is a proven way to reduce your risk for heart disease.

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Print This Page Click to Print. Related Content. Staying Healthy. We've discussed how to lower blood pressure by eating right.

But what foods should you skip if you have hypertension? Below are some foods that raise blood pressure quickly or over time. Consume them in careful moderation or avoid them altogether:. SNAP provides monthly financial assistance that can help you stretch your food budget further.

SNAP can also be used in grocery stores and for some online grocery delivery programs. For older adults like Kellee Lightfoot, age 87, SNAP can provide much-needed breathing room. After paying for rent and utilities, Lightfoot says, there isn't much left over to buy food.

Checking your SNAP eligibility is fast and easy with NCOA's online benefits screening tool. Just visit BenefitsCheckUp. org and select your state of residence.

University of South Australia. A daily dose of yogurt could be the go-to food to manage high blood pressure. ScienceDaily, 7 December Vendrame S. and Klimis-Zacas D. Potential factors influencing the effects of anthocyanins on blood pressure regulation in humans: A review.

June 25, Mirmiran P. et al. Functional properties of beetroot Beta vulgaris in management of cardio-metabolic diseases. Bordono et al. Vegetable nitrate intake, blood pressure and incident cardiovascular disease: Danish Diet, Cancer, and Health Study.

European Journal of Epidemiology. April 21, Monro et al. Metabolic and blood pressure effects of consuming two kiwifruit daily for 7 weeks: a randomized controlled trial.

July 22, Get information on prevention and how to manage ongoing health conditions focused on physical and mental health. From exercise tips to diet and nutrition, this is your one-stop shop for caring for yourself and loved ones.

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Try these heart-healthy strategies:. Get more exercise. Regular exercise keeps the body healthy. It can lower blood pressure, ease stress, manage weight and reduce the risk of chronic health conditions.

Aim to get at least minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity, or a combination of the two.

If you have high blood pressure, consistent moderate- to high-intensity workouts can lower your top blood pressure reading by about 11 mm Hg and the bottom number by about 5 mm Hg.

Diet and exercise are the best ways to lower blood pressure. But some supplements are promoted as heart healthy. These supplements include:. Researchers are also studying whether vitamin D can reduce blood pressure, but evidence is conflicting. More research is needed. Talk to your care provider before adding any supplements to your blood pressure treatment.

Some can interact with medicines, causing harmful side effects that could be life-threatening. Deep breathing or mindfulness are alterative medicine techniques that can help you relax. These practices may temporarily reduce blood pressure. High blood pressure isn't something that you can treat and then ignore.

It's a condition that requires regular health checkups. Some things you can do to help manage the condition are:.

If you think you may have high blood pressure, make an appointment with your health care provider for a blood pressure test. You might want to wear a short-sleeved shirt to your appointment so it's easier to place the blood pressure cuff around your arm.

No special preparations are necessary for a blood pressure test. To get an accurate reading, avoid caffeine, exercise and tobacco for at least 30 minutes before the test. Because some medicines can raise blood pressure, bring a list of all medicines, vitamins and other supplements you take and their doses to your medical appointment.

Don't stop taking any medicines without your provider's advice. Appointments can be brief. Because there's often a lot to discuss, it's a good idea to be prepared for your appointment.

Here's some information to help you get ready. Preparing a list of questions can help you and your provider make the most of your time together. List your questions from most important to least important in case time runs out. For high blood pressure, some basic questions to ask your provider include:.

Your health care provider is likely to ask you questions. Being ready to answer them may reserve time to go over any points you want to spend more time on. Your provider may ask:. It's never too early to make healthy lifestyle changes, such as quitting smoking, eating healthy foods and getting more exercise.

These are the main ways to protect yourself against high blood pressure and its complications, including heart attack and stroke. On this page. Self care. Alternative medicine.

Coping and support. Preparing for your appointment. Hypertension FAQs. Leslie Thomas, M. Show Transcript. What is the best way to measure my blood pressure at home? What could be causing my blood pressure to be quite erratic? Should I restrict salt to reduce my blood pressure?

How can I lower my blood pressure without medication? What is the best medication to take for hypertension? Are certain blood pressure medications harmful to my kidneys? How can I be the best partner to my medical team? Blood pressure measurement. Top number, called systolic pressure.

The first, or upper, number measures the pressure in the arteries when the heart beats. Bottom number, called diastolic pressure. The second, or lower, number measures the pressure in the arteries between heartbeats.

Stage 1 hypertension. The top number is between and mm Hg or the bottom number is between 80 and 89 mm Hg. Stage 2 hypertension. The top number is mm Hg or higher or the bottom number is 90 mm Hg or higher.

Tests If you are diagnosed with high blood pressure, your provider may recommend tests to check for a cause. Ambulatory monitoring. A longer blood pressure monitoring test may be done to check blood pressure at regular times over six or 24 hours.

This is called ambulatory blood pressure monitoring. However, the devices used for the test aren't available in all medical centers. Check with your insurer to see if ambulatory blood pressure monitoring is a covered service.

Lab tests. Blood and urine tests are done to check for conditions that can cause or worsen high blood pressure. For example, tests are done to check your cholesterol and blood sugar levels.

You may also have lab tests to check your kidney, liver and thyroid function. Electrocardiogram ECG or EKG. This quick and painless test measures the heart's electrical activity. It can tell how fast or how slow the heart is beating. During an electrocardiogram ECG , sensors called electrodes are attached to the chest and sometimes to the arms or legs.

Wires connect the sensors to a machine, which prints or displays results. This noninvasive exam uses sound waves to create detailed images of the beating heart. It shows how blood moves through the heart and heart valves. Taking your blood pressure at home Your health care provider may ask you to regularly check your blood pressure at home.

Home blood pressure monitors are available at local stores and pharmacies. More Information. Blood pressure chart. Blood pressure test.

Your health care provider may recommend that you make lifestyle changes including: Eating a heart-healthy diet with less salt Getting regular physical activity Maintaining a healthy weight or losing weight Limiting alcohol Not smoking Getting 7 to 9 hours of sleep daily Sometimes lifestyle changes aren't enough to treat high blood pressure.

Medications The type of medicine used to treat hypertension depends on your overall health and how high your blood pressure is. Medicines used to treat high blood pressure include: Water pills diuretics.

Angiotensin-converting enzyme ACE inhibitors. These drugs help relax blood vessels. They block the formation of a natural chemical that narrows blood vessels. Examples include lisinopril Prinivil, Zestril , benazepril Lotensin , captopril and others.

Angiotensin II receptor blockers ARBs. These drugs also relax blood vessels. They block the action, not the formation, of a natural chemical that narrows blood vessels. angiotensin II receptor blockers ARBs include candesartan Atacand , losartan Cozaar and others.

Other medicines sometimes used to treat high blood pressure If you're having trouble reaching your blood pressure goal with combinations of the above medicines, your provider may prescribe: Alpha blockers.

These medicines reduce nerve signals to blood vessels. They help lower the effects of natural chemicals that narrow blood vessels. Alpha blockers include doxazosin Cardura , prazosin Minipress and others. Alpha-beta blockers.

Alpha-beta blockers block nerve signals to blood vessels and slow the heartbeat. They reduce the amount of blood that must be pumped through the vessels. Alpha-beta blockers include carvedilol Coreg and labetalol Trandate.

Aldosterone antagonists. These drugs may be used to treat resistant hypertension. They block the effect of a natural chemical that can lead to salt and fluid buildup in the body.

Examples are spironolactone Aldactone and eplerenone Inspra. These medicines stop the muscles in the artery walls from tightening. This prevents the arteries from narrowing. Examples include hydralazine and minoxidil. Central-acting agents.

These medicines prevent the brain from telling the nervous system to increase the heart rate and narrow the blood vessels.

Examples include clonidine Catapres, Kapvay , guanfacine Intuniv and methyldopa. Treating resistant hypertension You may have resistant hypertension if: You take at least three different blood pressure drugs, including a diuretic.

But your blood pressure remains stubbornly high. You're taking four different medicines to control high blood pressure.

Your care provider should check for a possible second cause of the high blood pressure. Treating resistant hypertension may involve many steps, including: Changing blood pressure medicines to find the best combination and dosage.

Reviewing all your medicines, including those bought without a prescription. Checking blood pressure at home to see if medical appointments cause high blood pressure. This is called white coat hypertension. Eating healthy, managing weight and making other recommended lifestyle changes.

High blood pressure during pregnancy If you have high blood pressure and are pregnant, discuss with your care providers how to control blood pressure during your pregnancy.

Potential future treatments Researchers have been studying the use of heat to destroy specific nerves in the kidney that may play a role in resistant hypertension. Request an appointment. Alpha blockers. Angiotensin II receptor blockers.

Show more related information. Choosing blood pressure medicines. Beta blockers: Do they cause weight gain?

Beta blockers: How do they affect exercise? Blood pressure medications: Can they raise my triglycerides? Calcium supplements: Do they interfere with blood pressure drugs? Diuretics: A cause of low potassium? From Mayo Clinic to your inbox.

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You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail. Clinical trials. Try these heart-healthy strategies: Eat healthy foods. Eat a healthy diet.

Try the Dietary Approaches to Stop Hypertension DASH diet. Choose fruits, vegetables, whole grains, poultry, fish and low-fat dairy foods. Get plenty of potassium from natural sources, which can help lower blood pressure.

Eat less saturated fat and trans fat. Use less salt. Processed meats, canned foods, commercial soups, frozen dinners and certain breads can be hidden sources of salt. Check food labels for the sodium content. Limit foods and beverages that are high in sodium. A sodium intake of 1, mg a day or less is considered ideal for most adults.

But ask your provider what's best for you. Limit alcohol. Even if you're healthy, alcohol can raise your blood pressure. If you choose to drink alcohol, do so in moderation. For healthy adults, that means up to one drink a day for women, and up to two drinks a day for men.

One drink equals 12 ounces of beer, 5 ounces of wine or 1. Don't smoke. Tobacco injures blood vessel walls and speeds up the process of hardening of the arteries. If you smoke, ask your care provider for strategies to help you quit. Maintain a healthy weight. If you're overweight or have obesity, losing weight can help control blood pressure and lower the risk of complications.

Ask your health care provider what weight is best for you. In general, blood pressure drops by about 1 mm Hg with every 2. In people with high blood pressure, the drop in blood pressure may be even more significant per kilogram of weight lost.

Practice good sleep habits. Poor sleep may increase the risk of heart disease and other chronic conditions. Adults should aim to get 7 to 9 hours of sleep daily. Tomatoes, avocados, edamame, watermelon, and dried fruits are other great sources. Alongside the Mediterranean diet , the Dietary Approaches to Stop Hypertension DASH diet is consistently ranked as one of the absolute healthiest eating plans—and it was developed specifically to lower blood pressure without medication.

The diet emphasizes veggies, fruits, whole grains, lean proteins, and low-fat dairy, capping daily sodium intake at 2, mg, with an ideal limit at that all-important 1, mg.

Research shows DASH can reduce BP in just four weeks and even aid weight loss. 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. However, the recommended daily intake is 2, mg, with an ideal limit of less than 1, mg per day, especially for those with high blood pressure.

Not only does potassium help regulate heart rate, it can also reduce the effects of sodium in the body. The most effective way to increase your potassium intake is by adjusting your diet, as opposed to taking supplements. Potassium-rich foods include:. Also, if you have significant kidney disease, you should avoid consuming too much potassium, because your kidneys may not be able to eliminate it.

Some research shows that drinking alcohol in moderation can benefit your heart. However, too much alcohol consumed at one time can cause a sudden spike in your blood pressure.

If you do drink, the American Heart Association recommends that men limit their alcohol consumption to two drinks per day and women limit their alcohol intake to one drink per day.

A drink is considered one 12 oz. beer, 4 oz. of wine, 1. of proof spirits or 1 oz. of proof spirits. We all have stress in our day-to-day lives—a flat tire in the middle of rush hour, a looming deadline at work—that can cause a temporary spike in blood pressure.

In most cases, once the stressful situation is resolved, your heart rate and blood pressure return to normal.