An inflatable cuff bloood around Alpha-lipoic acid for anti-aging upper arm and Hydration strategies for endurance athletes connected to a device that measures the blood pressure. Stopping smoking helps lower blood pressure. The benefits of quitting smoking start immediately. On this page Basics Summary Start Here Prevention and Risk Factors.

Tips for lowering blood pressure levels -

Foods that are particularly high in potassium include 14 :. Bottom line: Eating fresh fruits and vegetables, which are rich in potassium, can help lower blood pressure. In fact, people who drink caffeinated coffee or tea tend to have a lower risk of heart disease, including high blood pressure, than those who do not drink it Bottom line: Caffeine can cause a short-term spike in blood pressure.

However, for many people, it does not cause a lasting increase. Stress is a key driver of high blood pressure. On a physical level, that means a faster heart rate and constricted blood vessels When you experience stress, you might also be more likely to engage in habits that can have negative effects on blood pressure, such as drinking alcohol and eating processed foods Several studies have explored how reducing stress can help lower blood pressure.

Here are two evidence-based tips to try:. Bottom line: Chronic stress can contribute to high blood pressure. Finding ways to manage stress can help.

A review of studies found that flavonoid-rich cocoa may reduce short-term blood pressure levels in healthy adults For the strongest effects, use non-alkalized cocoa powder, which is especially high in flavonoids and has no added sugars.

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. 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?

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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. Kids often need more. Go to bed and wake at the same time every day, including on weekends.

If you have trouble sleeping, talk to your provider about strategies that might help. Manage stress. Find ways to help reduce emotional stress.

Getting more exercise, practicing mindfulness and connecting with others in support groups are some ways to reduce stress. Try slow, deep breathing. Practice taking deep, slow breaths to help relax.

Some research shows that slow, paced breathing 5 to 7 deep breaths per minute combined with mindfulness techniques can reduce blood pressure.

There are devices available to promote slow, deep breathing. According to the American Heart Association, device-guided breathing may be a reasonable nondrug option for lowering blood pressure. It may be an good option if you have anxiety with high blood pressure or can't tolerate standard treatments.

High blood pressure and exercise. Medication-free hypertension control. Stress and high blood pressure. Blood pressure medication: Still necessary if I lose weight? Can whole-grain foods lower blood pressure? High blood pressure and cold remedies: Which are safe?

Resperate: Can it help reduce blood pressure? How to measure blood pressure using a manual monitor. How to measure blood pressure using an automatic monitor. What is blood pressure? These supplements include: Fiber, such as blond psyllium and wheat bran Minerals, such as magnesium, calcium and potassium Folic acid Supplements or products that increase nitric oxide or widen blood vessels — called vasodilators — such as cocoa, coenzyme Q10, L-arginine and garlic Omega-3 fatty acids, found in fatty fish, high-dose fish oil supplements and flaxseed Researchers are also studying whether vitamin D can reduce blood pressure, but evidence is conflicting.

L-arginine: Does it lower blood pressure? Some things you can do to help manage the condition are: Take medicines as directed. If side effects or costs pose problems, ask your provider about other options. Don't stop taking your medicines without first talking to a care provider.

Schedule regular health checkups. It takes a team effort to treat high blood pressure successfully. Work with your provider to bring your blood pressure to a safe level and keep it there.

Know your goal blood pressure level. Choose healthy habits. Eat healthy foods, lose excess weight and get regular physical activity. If you smoke, quit. Say no to extra tasks, release negative thoughts, and remain patient and optimistic.

Ask for help. Sticking to lifestyle changes can be difficult, especially if you don't see or feel any symptoms of high blood pressure. It may help to ask your friends and family to help you meet your goals. Join a support group.

You may find that talking about any concerns with others in similar situations can help. What you can do Write down any symptoms that you're having.

High blood pressure rarely has symptoms, but it's a risk factor for heart disease. Let your care provider know if you have symptoms such as chest pains or shortness of breath.

Doing so can help your provider decide how aggressively to treat your high blood pressure. Write down important medical information, including a family history of high blood pressure, high cholesterol, heart disease, stroke, kidney disease or diabetes, and any major stresses or recent life changes.

Make a list of all medicines, vitamins or supplements that you're taking. Include dosages. Take a family member or friend along, if possible.

Sometimes it can be difficult to remember all the information provided to you during an appointment. Someone who accompanies you may remember something that you missed or forgot. Be prepared to discuss your diet and exercise habits. If you don't already follow a diet or exercise routine, be ready to talk to your care provider about any challenges you might face in getting started.

Write down questions to ask your provider. For high blood pressure, some basic questions to ask your provider include: What kinds of tests will I need? What is my blood pressure goal? Do I need any medicines? Is there a generic alternative to the medicine you're prescribing for me? What foods should I eat or avoid?

What's an appropriate level of physical activity? How often do I need to schedule appointments to check my blood pressure?

Should I monitor my blood pressure at home? I have other health conditions. How can I best manage them together? Are there brochures or other printed material that I can have? What websites do you recommend? Don't hesitate to ask any other questions that you might have.

What to expect from your doctor Your health care provider is likely to ask you questions. Your provider may ask: Do you have a family history of high cholesterol, high blood pressure or heart disease?

What are your diet and exercise habits like? Do you drink alcohol? How many drinks do you have in a week? Do you smoke? When did you last have your blood pressure checked? What was the result? What you can do in the meantime It's never too early to make healthy lifestyle changes, such as quitting smoking, eating healthy foods and getting more exercise.

By Mayo Clinic Staff. Sep 15, Show References. High blood pressure. National Heart, Lung, and Blood Institute. Accessed July 18, Flynn JT, et al. Clinical practice guideline for screening and management of high blood pressure in children and adolescents. Physical Activity Guidelines for Americans.

Department of Health and Human Services. Accessed June 15, Hypertension in adults: Screening. Preventive Services Task Force.

Thomas G, et al. Blood pressure measurement in the diagnosis and treatment of hypertension in adults. Muntner P, et al. Measurement of blood pressure in humans: A scientific statement from the American Heart Association.

Basile J, et al. Overview of hypertension in adults. Accessed July 22, Know your risk factors for high blood pressure. American Heart Association. Rethinking drinking. Alcohol and your health.

Medications lowerig help lower prsssure blood loqering. Many dietary Loweriing lifestyle changes, such as exercising more, improving your sleep, and perssure sugar and alcohol, could also help. High Alpha-lipoic acid for anti-aging pressure hypertension often Fat loss aids 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. Over time your heart gets stronger and pumps with less effort.

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Natural Way to Lower Blood Pressure by this 1 Cup - Helps Lowering the Hypertension Having high blood pressure a. ,owering Tips for lowering blood pressure levels a serious health risk—it predsure the likelihood for major health scares like heart attack and Astaxanthin and eye fatigue, as well as aneurysms, cognitive decline, and Hydration strategies for endurance athletes failure. So you might pressuure wondering how to lower blood pressure. If your own numbers are climbing, you might consider making some lifestyle tweaks. Below, experts share their best tips for doing just that. Try these ways to lower your blood pressure—no pills necessary. Regular exercise, even as simple as walking, seems to be just as effective at lowering blood pressure as commonly used BP drugs, according to a meta-analysis of hundreds of studies.