15 Ways to Lower Your Blood Pressure Naturally, According to Experts
10 ways to control high blood pressure without medication. 1. Lose extra pounds and watch your waistline. Blood pressure often increases as weight increases. Being overweight also can cause disrupted breathing 2. Exercise regularly. 3. Eat a healthy diet. . Nov 20, · How to Lower Blood Pressure: 5 Natural Ways. 1. Eat a Mediterranean-style diet. Thanks to foods such as olives and flax seeds, Mediterranean diets are very high in fruits, vegetables, sea foods 2. Start taking a fish oil supplement (1,, mg daily) 3. Use magnesium .
If you suddenly find yourself with high blood pressure hypertension under the new guidelines from the American Heart Association and the American College of Cardiology, you might be wondering what to do. While you shouldn't shrug off the change, there's also no need to panic.
Naomi Fisher, director of hypertension service and hypertension innovation at how to bond plastic together Brigham and Women's Hospital Division of Endocrinology, Diabetes, and Hypertension, and associate professor of bloodd at Harvard Medical School.
The change, however, should spur you to take your blood pressure seriously. They may seem drastic, but in putting the knowledge we've gained from large trials into clinical practice, they will help thousands of people," says Dr. The goal of the new guidelines is to encourage you to treat your high blood pressure seriously and to take action to bring it down, primarily using lifestyle interventions.
Making those changes can be challenging. More than one woman has woken up in the morning committed to healthy eating only to be derailed by a plate of cookies on a table pressuee the office or a dinner out with friends. You don't have to embark on bood major life overhaul to make a difference in your blood pressure.
Here are six simple tips for actions you can take to help get your blood pressure back into the normal range. By far the most effective means of reducing elevated blood pressure is to lose weightsays Fisher.
And it doesn't require major weight loss to make a difference. Even losing as little as 10 pounds can lower your blood pressure. Americans eat far too much dietary sodium, up to three times the recommended total amount, which is 1, milligrams mg daily for individuals with high blood pressure, says Dr. There's half of that amount of sodium in one Egg McMuffin breakfast sandwich. Weed out high-sodium foods by reading labels natuuraly. Beware in particular of what the American Heart Association has dubbed the "salty six," common foods where high amounts of sodium may be lurking:.
It doesn't take much exercise to make a difference in your health. Aim for a half-hour at least five days a week. Women lose muscle mass steadily as we age, and weightlifting is an often-overlooked part of an exercise plan for most women," says Fisher. Stress hormones constrict your blood vessels and can lead to temporary spikes in blood pressure. In addition, over time, stress can trigger unhealthy habits that put your cardiovascular health at risk. These might include overeating, poor sleep, and misusing drugs and alcohol.
For all these reasons, reducing stress should be a priority if you're looking to lower your blood pressure. Disclaimer: As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
Harvard Women's Health Watch. Small changes can make a big difference in your blood pressure vlood. Updated: January 29, How to lower blood pressure naturaly Naturly, Healthy habits help people sidestep clogged leg arteries Whole grains associated with longevity, say Harvard researchers Are weight-loss drugs worth trying? Tips to keep lost weight off in the New How to make a large hair bow out of ribbon Obesity is still on the rise among American adults Go big green.
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Mar 16, · Increasing your potassium intake and cutting back on salt can also lower your blood pressure (14). Potassium is a double winner: It lessens the effects of Author: Marjorie Hecht. Aug 14, · Taking deep, healing breaths, however, can curb stress and lower your systolic pressure. Here's how to do it: First, take a normal breath, then take a deep breath slowly through your nose, filling. Jul 22, · You can also lower your blood pressure fast by following the high blood pressure diet which includes foods such as olive oil, berries, garlic, and omega-3 fatty acids. One of the reasons to lower blood pressure naturally and quickly is to reduce your dependence on medication.
It often has no symptoms, but is a major risk for heart disease and stroke. And these diseases are among the leading causes of death in the United States 1. About one in three U. Your blood pressure is measured in millimeters of mercury, which is abbreviated as mm Hg. There are two numbers involved in the measurement:.
Your blood pressure depends on how much blood your heart is pumping, and how much resistance there is to blood flow in your arteries. The narrower your arteries, the higher your blood pressure.
The good news about elevated blood pressure is that lifestyle changes can significantly reduce your numbers and lower your risk — without requiring medications. In a study, sedentary older adults who participated in aerobic exercise training lowered their blood pressure by an average of 3. These results are as good as some blood pressure medications.
As you regularly increase your heart and breathing rates, over time your heart gets stronger and pumps with less effort. This puts less pressure on your arteries and lowers your blood pressure. How much activity should you strive for? If finding 40 minutes at a time is a challenge, there may still be benefits when the time is divided into three or four to minute segments throughout the day 6.
One example of moderate activity that can have big results is tai chi. A review on the effects of tai chi and high blood pressure shows an overall average of a A review on exercise and lowering blood pressure found that there are many combinations of exercise that can lower blood pressure.
Aerobic exercise , resistance training , high-intensity interval training , short bouts of exercise throughout the day, or walking 10, steps a day may all lower blood pressure 9.
Ongoing studies continue to suggest that there are still benefits to even light physical activity, especially in older adults A review of several studies reported that weight loss diets reduced blood pressure by an average of 3. Many scientific studies show that restricting sugar and refined carbohydrates can help you lose weight and lower your blood pressure.
A study compared a low-carb diet to a low-fat diet. The low-fat diet included a diet drug. Both diets produced weight loss, but the low-carb diet was much more effective in lowering blood pressure.
The low-carb diet lowered blood pressure by 4. The diet of low-fat plus the diet drug lowered blood pressure by only 0. A analysis of low-carb diets and heart disease risk found that these diets lowered blood pressure by an average of 3. Increasing your potassium intake and cutting back on salt can also lower your blood pressure Potassium is a double winner: It lessens the effects of salt in your system, and also eases tension in your blood vessels.
However, diets rich in potassium may be harmful to individuals with kidney disease , so talk to your doctor before increasing your potassium intake. Here are a few:. Note that individuals respond to salt differently. Some people are salt-sensitive, meaning that a higher salt intake increases their blood pressure. Others are salt-insensitive. They can have a high salt intake and excrete it in their urine without raising their blood pressure The DASH diet emphasizes:.
Most of the extra salt in your diet comes from processed foods and foods from restaurants, not your salt shaker at home Popular high-salt items include deli meats , canned soup, pizza, chips, and other processed snacks. Fat is what gives food taste and makes you feel full. Cutting down on — or even better, cutting out — processed food will help you eat less salt, less sugar, and fewer refined carbohydrates. All of this can result in lower blood pressure. Make it a practice to check labels.
According to the U. Food and Drug Administration FDA , a sodium listing of 5 percent or less on a food label is considered low, while 20 percent or more is considered high Stopping smoking is good for your all-around health. Smoking causes an immediate but temporary increase in your blood pressure and an increase in your heart rate In the long term, the chemicals in tobacco can increase your blood pressure by damaging your blood vessel walls, causing inflammation, and narrowing your arteries.
The hardened arteries cause higher blood pressure. A study showed that children around secondhand smoke in the home had higher blood pressure than those from nonsmoking homes We live in stressful times.
Workplace and family demands, national and international politics — they all contribute to stress. Finding ways to reduce your own stress is important for your health and your blood pressure.
There are lots of different ways to successfully relieve stress , so find what works for you. Practice deep breathing , take a walk, read a book, or watch a comedy.
Listening to music daily has also been shown to reduce systolic blood pressure A recent year study showed that regular sauna use reduced death from heart-related events And one small study has shown that acupuncture can lower both systolic and diastolic blood pressure Mindfulness and meditation , including transcendental meditation, have long been used — and studied — as methods to reduce stress.
A study notes that one university program in Massachusetts has had more than 19, people participate in a meditation and mindfulness program to reduce stress Yoga , which commonly involves breathing control, posture, and meditation techniques, can also be effective in reducing stress and blood pressure. A review on yoga and blood pressure found an average blood pressure decrease of 3. Yes, chocolate lovers: Dark chocolate has been shown to lower blood pressure.
But the dark chocolate should be 60 to 70 percent cacao. A review of studies on dark chocolate has found that eating one to two squares of dark chocolate per day may help lower the risk of heart disease by lowering blood pressure and inflammation. The benefits are thought to come from the flavonoids present in chocolate with more cocoa solids.
The flavonoids help dilate, or widen, your blood vessels A study of 14, people found that individuals without hypertension who ate more dark chocolate had lower blood pressure overall than those who ate less dark chocolate Herbal medicines have long been used in many cultures to treat a variety of ailments. Some herbs have even been shown to possibly lower blood pressure.
Although, more research is needed to identify the doses and components in the herbs that are most useful Always check with your doctor or pharmacist before taking herbal supplements. They may interfere with your prescription medications. People who experience sleep deprivation , especially those who are middle-aged, have an increased risk of high blood pressure There are many ways to help you get restful sleep. Try setting a regular sleep schedule, spend time relaxing at night, exercise during the day, avoid daytime naps, and make your bedroom comfortable The national Sleep Heart Health Study found that regularly sleeping less than 7 hours a night and more than 9 hours a night was associated with an increased prevalence of hypertension.
Regularly sleeping less than 5 hours a night was linked to a significant risk of hypertension long term Fresh garlic or garlic extract are both widely used to lower blood pressure According to one clinical study, a time-release garlic extract preparation may have a greater effect on blood pressure than regular garlic powder tablets One review noted a study of 87 people with high blood pressure that found a diastolic reduction of 6 mm Hg and a systolic reduction of 12 mm Hg in those who consumed garlic, compared to people without any treatment A long-term study concluded in found that people who ate more protein had a lower risk of high blood pressure.
For those who ate an average of grams of protein per day, there was a 40 percent lower risk of having high blood pressure than those on a low-protein diet Those who also added regular fiber into their diet saw up to a 60 percent reduction of risk. However, a high-protein diet may not be for everyone. Those with kidney disease may need to use caution, so talk to your doctor. High-protein foods include:.
With regards to vegetarian options, a half-cup serving of most types of beans contains 7 to 10 g of protein. Two tablespoons of peanut butter would provide 8 g These supplements are readily available and have demonstrated promise for lowering blood pressure:. Adding omega-3 polyunsaturated fatty acids or fish oil to your diet can have many benefits. A meta-analysis of fish oil and blood pressure found a mean blood pressure reduction in those with high blood pressure of 4. This protein complex derived from milk may have several health benefits, in addition to possibly lowering blood pressure Magnesium deficiency is related to higher blood pressure.
A meta-analysis found a small reduction in blood pressure with magnesium supplementation In a few small studies, the antioxidant CoQ10 lowered systolic blood pressure by 17 mm Hg and diastolic up to 10 mm Hg Oral L- citrulline is a precursor to L-arginine in the body, a building block of protein, which may lower blood pressure Alcohol can raise your blood pressure by 1 mm Hg for each 10 grams of alcohol consumed A standard drink contains 14 grams of alcohol.
What constitutes a standard drink?
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