Here are some of the main supplements that have evidence behind them: Read more about supplements for high blood pressure here. We do not endorse non-Cleveland Clinic products or services. Stress is a key driver of high blood pressure.

It’s found in fruits like bananas and prunes and vegetables like potatoes, tomatoes, and artichoke. Drinking alcohol can raise blood pressure.

Therefore, monitoring your diet and activity is essential to lowering resting blood pressure. People who adopt the DASH diet usually meet low-sodium and high potassium guidelines, and may lose weight, as well. High blood pressure is a dangerous condition that can damage your heart. It emphasizes fruits, vegetables, whole grains and low-fat dairy. Lose weight. Bottom line: Walking just 30 minutes a day can help lower your blood pressure. Still, eating a magnesium-rich diet is a recommended way to ward off high blood pressure (51). It’s basic rules are to stay away from or cut back on: Alcohol (no more than one drink a day if you’re a woman; two or less if you’re a man), The diet also suggests you load up instead on:Â, Fruits and vegetables, especially berries, which are high in antioxidantsÂ, Foods high in potassium and magnesium, like leafy greens or beans, Calcium-rich foods, like low-sugar yogurt. One way to cut back is to prepare your food at home. High blood pressure is common, affecting one in three people in the U.S. We discuss natural ways to reduce blood pressure, including diet, exercise, and supplements. Bhammer, D., “Effects of fractionized and continuous exercise on 24-h ambulatory blood pressure,” Medicine and Science in Sports Exercise, 2012 Dec; 44(12):2270-6; DOI: 10.1249/MSS.0b013e3182663117;, last accessed October 16, 2017. Exercise is one of the best things you can do to lower high blood pressure. © 2005 - 2020 WebMD LLC. Advertising on our site helps support our mission.

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This means the force of blood pushing against their artery walls is too high, which can damage the arteries and greatly increase the risk of heart attack, stroke, heart failure and kidney failure.

Symptoms, treatment, and prevention methods are similar in children and adults. 10 Ways to Control Blood Sugar without Medication, Exercise can also lead to lower blood pressure, Ultimate Guide to the Best Supplements to Lower Blood Pressure, Fluctuating Blood Pressure: Causes and Treatments,,,,, Not getting enough exercise/physical activity. You can tell you’re doing it properly if your abdomen moves out during inhales through the nose, and goes back in when you exhale through the mouth.

This means the force of blood pushing against their artery walls is too high, which can damage the arteries and greatly increase the risk of heart attack, stroke, heart failure and kidney failure. In 2017, the American Heart Association (AHA) issued a scientific statement on the role of meditation in cardiovascular riskreduction. But at times, and particularly in stressful situations, calming yourself and attempting to lower your blood pressure can reduce the risk of a heart attack. In general, limit sodium to 2,300 milligrams (mg) a day or less. Bottom line: Caffeine can cause a short-term spike in blood pressure, although for many people, it does not cause a lasting increase.

To put that in perspective, a healthy reading should be less than 120/80 mm Hg (4). Medicare covers treatment and medication for atrial fibrillation only if a doctor deems them medically necessary. If you suspect you’re caffeine-sensitive, cut back to see if it lowers your blood pressure (20). Last medically reviewed on July 26, 2020. “You will probably find a study or two on each that says it lowers blood pressure, but these have never been robustly studied,” he says. (adsbygoogle = window.adsbygoogle || []).push({}); Heart Palpitations at Night: Common Causes and How to Treat, Essential Oils for Cough, Cold and Congestion, Sudden High Blood Pressure: Causes, Symptoms and Prevention Tips, Sore Throat on One Side: 7 Causes and Treatments, Natural Remedies for the Burning Sensation in Your Stomach After Eating, Hibiscus Tea: Health Benefits, Nutrition, Side Effects, and Recipes, Vegetable Oil Substitutes: 5 Healthy Alternatives for Baking, Frying, and More, How to Treat Nausea After Eating Eggs or Chicken, Diarrhea after Eating: Causes and Natural Treatments, Top 11 Homeopathic Remedies for High Blood Pressure, Heavy Breathing: Common Causes and Treatments, Pineapple Juice for Cough: Effective Homemade Cough Remedies, Pain in the Left Temple of the Head: 10 Causes and Treatments. Foods that are particularly high in potassium include: Bottom line: Eating fresh fruits and vegetables, which are rich in potassium, can help lower blood pressure. Dr. Laffin adds two recommendations that he feels are important, but that have less evidence of direct impact on blood pressure. Lower your blood pressure and prolong your life by quitting.

Advertising on our site helps support our mission. For example, eating a healthy diet rich in fruit, vegetables, whole grains, and healthy fats can limit dense low-density lipoprotein (LDL) deposits along the artery that contribute to high blood pressure. Cleveland Clinic is a non-profit academic medical center.

Stress, anxiety, exercise, and activity can all lead to increases, while relaxation, getting ready for bed, and sleep can all bring it back down. You have successfully subscribed to our newsletter.

A wealth of studies indicate that getting 150 minutes per week of exercise—whether walking, cycling, gardening, dancing, or weights—can lead to significant drops in blood pressure over time. For this reason, many public health efforts are aimed at lowering salt in the food industry (6). Here are some things they may suggest.Â.

Remember that exercise isn’t just going to the gym. Prehypertension arises when systolic and diastolic pressures exceed these numbers, and hypertension—or high blood pressure—arises when blood pressure reaches 140 mmHg/90mmHg. When blood pressure is higher, it means the heart must work harder to push blood through your system. Sometimes, however, something causes blood pressure to spike unexpectedly—and the higher your resting blood pressure is, the greater your risk of suffering a severe cardiac event becomes.

Bottom line: Both meditation and deep breathing can activate the parasympathetic nervous system, which helps slow your heart rate and lower blood pressure. Maybe take a walk or find a quiet place to meditate or do some deep breathing. Controlling what you can: See if you can do something about the things that cause you the most stress. Exercise can also lead to lower blood pressure. It’s also possible that a lack of sleep can affect your body’s ability to control stress hormones, and that may play a role, too. Sitting in the sun can boost feel-good chemicals called endorphins and lower your blood pressure.

Research on this diet is so positive that it is now considered one of the most important non-pharmaceutical measures for controlling hypertension. Excess weight increases the likelihood of developing high blood pressure. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels. A review of studies found that flavonoid-rich cocoa improved several markers of heart health over the short term, including lowering blood pressure (25). Take stress reduction, for example.

Here’s a piece of advice you can really get behind. WebMD does not provide medical advice, diagnosis or treatment. All rights reserved. Here are six simple tips for actions you can take to help get your blood pressure back into the normal range. Diet For example, eating a healthy diet rich in fruit, vegetables, whole grains, and healthy fats can limit dense low-density lipoprotein (LDL) deposits along the artery that contribute to high blood pressure. vegetables, especially leafy greens, tomatoes, potatoes, and sweet potatoes. Bottom line: Dark chocolate and cocoa powder contain plant compounds that help relax blood vessels, lowering blood pressure. Here’s our process.

You can get calcium through eating dark leafy greens and tofu, as well as dairy. It’s a prime offender in raising blood pressure. Perhaps this is because smokers develop a tolerance over time (28). Pump Some Iron Lowering high blood pressure is as easy as one, two, tea: Adults with mildly high blood pressure who sipped three cups of hibiscus tea daily lowered their systolic BP … High blood pressure raises your chances of having both heart attack and stroke. More exercise helps reduce it even further.

Check your readings regularly at home, and try to stay in your target range. In previous studies, losing 17.64 pounds (8 kilograms) was linked to lowering systolic blood pressure by 8.5 mm Hg and diastolic blood pressure by 6.5 mm Hg (27). “Blood pressure management is 70% lifestyle and 30% medications.