VIEW ALL HISTORY. Avoid screens like Lowering hypertension levels or tablets leevls bed. A review of clinical studies found various types of berries, including whole, freeze-dried, or juice forms, reduced SBP by over 3 mm Hg. If you smoke, consider quitting.

Lowering hypertension levels -

However, the yoga included breathing control, yoga postures, and meditation. Another review found transcendental meditation and mindfulness-based stress reduction helped slightly reduce systolic and diastolic blood pressure in people who were taking and not taking blood pressure medication.

While you snooze, your body naturally lowers blood pressure. So if you don't get adequate sleep, you'll have higher blood pressure for longer durations.

Therefore, people who experience insomnia and sleep deprivation —especially people 45 years or older—are more at risk of high blood pressure.

A research article also found evidence that people who sleep less than seven hours at night are more likely to have high blood pressure.

Over time, not getting enough sleep may cause blood pressure to rise, so finding time to get at least seven hours each night may help lower your blood pressure. Diets rich in protein and fiber may help lower high blood pressure. To increase your protein intake, look for foods containing at least 7 g per ounce.

High-protein foods include fish, eggs, meat, beans, legumes, nuts, and dairy products like cheese and Greek yogurt. Research has also shown that whey protein supplements may help lower systolic blood pressure. It is estimated that consuming at least 3 g of docosahexaenoic acid DHA and eicosapentaenoic acid EPA omega-3 fatty acids may help decrease your blood pressure.

These forms of polyunsaturated fat are essential for a healthy body and heart health. A meta-analysis found that fish oil an omega-3 supplement helped reduce systolic and diastolic blood pressure levels in people with high blood pressure. The U. Food and Drug Administration also supports that consuming omega-3 from food and dietary supplements reduces the risk of high blood pressure and coronary heart disease.

Eating more omegarich foods like salmon, tuna, flaxseed, and chia seed can also help you improve your omega-3 levels.

While research is limited, it's purported that taking magnesium , and garlic specifically kyolic garlic as dietary supplements may help lower your blood pressure. High blood pressure has been linked to a magnesium deficiency, and magnesium can help your body maintain a normal heart rhythm.

Research also shows that L-citrulline—a type of amino acid forms proteins—can help people lower systolic blood pressure. This may be because L-citrulline helps increase nitric oxide levels, relaxing the arteries and improving blood flow. Before taking any dietary supplements, chat with your healthcare provider.

Drinking alcohol can increase your blood pressure, and interact with blood pressure medications you may be taking. Research has shown that drinking more than 30 g of alcohol increases systolic and diastolic blood pressure after 13 or more hours of drinking—even though it initially lowered blood pressure.

If you are diagnosed with hypertension, your healthcare provider may suggest cutting back or eliminating alcohol. Try limiting alcohol to one ounce beer, one 4-ounce glass of wine, or only 1.

Due to the nicotine in tobacco, smoking temporarily increases heart rate and blood pressure each time you smoke. However, the long-term effect of smoking on blood pressure is a little unclear. An extensive review found that smokers had lower blood pressure than nonsmokers.

Conversely, a study found smoking worsened high blood pressure in young adults. A study also found that smoking electronic cigarettes increased blood pressure in people with high blood pressure. Despite the inconclusive research, smoking can damage your heart and blood vessels.

As a result, major organizations like the Centers for Disease Control and Prevention CDC recommend quitting smoking to help manage high blood pressure and heart disease risk.

Caffeine can temporarily raise your blood pressure, even if you don't have high blood pressure. However, this effect isn't a risk for most people, and some research even shows caffeine may help lower the risk of high blood pressure. That said, people with high blood pressure may have issues with caffeine.

A study found that people with hypertension increased their blood pressure and their risk of heart disease if they drank more than two cups of coffee every day.

Although research on this is limited, even the AHA notes that people with high blood pressure should limit caffeine and drink only one 8-ounce cup of coffee or caffeinated tea daily. Even with lifestyle changes, your healthcare provider may recommend taking prescription medications to help lower your blood pressure.

Blood pressure medications used to treat hypertension include:. The simplest ways to lower your blood pressure are implementing lifestyle changes that involve a nutritious diet, lowering sodium, and exercise. Other things that help are reducing stress, getting more sleep, and limiting alcohol consumption.

If you have high blood pressure, talk with your healthcare provider before making any drastic dietary changes or adding new supplements to your diet. Your healthcare provider can help you determine the best methods to reduce blood pressure for you.

Centers for Disease Control and Prevention. Facts about hypertension. National Heart, Lung, and Blood Institute. What is high blood pressure. Dimeo F, Pagonas N, Seibert F, Arndt R, Zidek W, Westhoff TH.

Aerobic exercise reduces blood pressure in resistant hypertension. Huang G, Shi X, Gibson CA, Huang SC, Coudret NA, Ehlman MC. Controlled aerobic exercise training reduces resting blood pressure in sedentary older adults.

Blood Press. Arnett DK, Blumenthal RS, Albert MA, et al. The American Heart Association. Shaking the salt habit to lower high blood pressure. Food and Drug Administration. Sodium in your diet. Choi HY, Park HC, Ha SK. Salt sensitivity and hypertension: A paradigm shift from kidney malfunction to vascular endothelial dysfunction.

Electrolyte Blood Press. National Institutes of Health. Sodium, potassium and health. Dinicolantonio J, Lucan S. The wrong white crystals: Not salt but sugar as aetiological in hypertension and cardiometabolic disease.

Open Heart; Ge L, Sadeghirad B, Ball GDC, et al. Comparison of dietary macronutrient patterns of 14 popular named dietary programmes for weight and cardiovascular risk factor reduction in adults: systematic review and network meta-analysis of randomised trials.

Oh R, Gilani B, Uppaluri KR. Low carbohydrate diet. In: StatPearls. StatPearls Publishing; American Heart Association. How much sugar is too much? Managing stress to control high blood pressure.

Hagins M, States R, Selfe T, Innes K. Effectiveness of yoga for hypertension: systematic review and meta-analysis. Evid Based Complement Alternat Med.

Goldstein CM, Josephson R, Xie S, Hughes JW. Current perspectives on the use of meditation to reduce blood pressure. Int J Hypertens.

Medic G, Wille M, Hemels ME. Short- and long-term health consequences of sleep disruption. Nat Sci Sleep. St-Onge MP, Grandner MA, Brown D, et al. Sleep duration and quality: Impact on lifestyle behaviors and cardiometabolic health: A scientific statement from the American Heart Association.

How does sleep affect your heart health. Buendia JR, Bradlee ML, Singer MR, Moore LL. Diets higher in protein predict lower high blood pressure risk in Framingham Offspring Study adults. Am J Hypertens. Protein in diet. Fekete ÁA, Giromini C, Chatzidiakou Y, Givens DI, Lovegrove JA.

Whey protein lowers systolic blood pressure and Ca-caseinate reduces serum TAG after a high-fat meal in mildly hypertensive adults. Sci Rep. Zhang X, Ritonja JA, Zhou N, Chen BE, Li X. Omega-3 polyunsaturated fatty acids intake and blood pressure: A dose-response meta-analysis of randomized controlled trials.

J Am Heart Assoc. Miller PE, Van Elswyk M, Alexander DD. Long-chain omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid and blood pressure: a meta-analysis of randomized controlled trials. FDA announces new qualified health claims for EPA and DHA omega-3 consumptions and the risk of hypertension and coronary heart disease.

Omega-3 fatty acids. Nguyen H, Odelola OA, Rangaswami J, Amanullah A. A review of nutritional factors in hypertension management.

Ried K. Garlic lowers blood pressure in hypertensive subjects, improves arterial stiffness and gut microbiota: A review and meta-analysis. Exp Ther Med. Barkhidarian B, Khorshidi M, Shab-Bidar S, Hashemi B.

However, there is not enough evidence to confirm that most supplements can manage blood pressure. Always check with a doctor before using a supplement, as not all supplements are safe for everyone. They may worsen other conditions or interact with existing drugs.

Learn more about supplements that may lower blood pressure. A review found that consuming 30 g or more of alcohol appears to increase the heart rate for up to 24 hours. Blood pressure, meanwhile, tends to fall for the first 12 hours but then increases.

A standard drink contains around 14 grams of alcohol. Despite the hype, drinking a lot of red wine is not beneficial for heart health, according to the American Heart Association.

They suggest limiting alcohol intake to two standard drinks per day for males and one per day for females. How does alcohol affect the body? People who usually consume 1—3 cups of coffee per day are unlikely to experience a rise in blood pressure. However, your blood pressure might go up if you consume a lot of coffee or even a small amount when you are not used to it.

In contrast, high-caffeine energy drinks may increase blood pressure and, with that, the risk of cardiovascular problems. Experts discourage the consumption of energy drinks, especially among minors with existing health conditions. If you find that caffeine is affecting how you feel, you might want to try decaffeinated coffee.

Is caffeine good or bad for health? Some research suggests that drinking milliliters ml of water within 2 hours of waking up and another ml 2 hours before bedtime may help reduce blood pressure.

However, more research is needed. How much water do you need each day? Which medications can manage high blood pressure? This will depend on the cause and any existing diagnoses you have. Sitting quietly and doing breathing exercises might help. A person with an existing diagnosis may need to take their prescribed medication.

There is a strong link between salt intake and high blood pressure, and reducing salt in the diet can help lower the risk of hypertension and its complications. How much salt do you need each day?

High blood pressure increases the risk for a number of health conditions. People can often prevent it or manage it at home through exercise, dietary choices, stress management, and other strategies. Read this article in Spanish.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. If left untreated, high blood pressure may lead to heart failure.

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A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Sexual Health. Birth control STIs HIV HSV Activity Relationships. Medically reviewed by Avi Varma, MD, MPH, AAHIVS, FAAFP — By Marjorie Hecht — Updated on October 17, Exercise Manage weight Carbs Potassium and salt Heart-healthy diet Processed food Smoking Stress Dark chocolate Herbal remedies Sleep Garlic Protein Supplements Alcohol Caffeine Water Medication FAQ Summary Medications may help lower your blood pressure.

Get enough exercise. Manage weight. Cut back on sugar and refined carbohydrates. More potassium, less salt. Following a heart-healthy diet.

Limit processed food. Quit or avoid smoking. Managing stress. Eat some dark chocolate. Try these medicinal herbs. Get quality sleep. Eat garlic or take garlic extract supplements. Eat healthy high-protein foods. Take supplements to lower blood pressure. Limit alcohol intake. Review your caffeine intake.

Drink water. Take prescription medication. Frequently asked questions. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Oct 17, Written By Marjorie Hecht. May 25, Medically Reviewed By Avi Varma, MD, MPH, AAHIVS, FAAFP.

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