Lowering blood pressure naturally -
Swap processed foods for fresh ingredients and try seasoning with herbs and spices rather than salt. Bottom line: Most guidelines for lowering blood pressure recommend reducing sodium intake. However, that recommendation might make the most sense for people who are sensitive to the effects of salt.
Drinking alcohol can raise blood pressure and increase the risk of several chronic health conditions, including high blood pressure 9. While some research has suggested that low to moderate amounts of alcohol consumption may protect the heart, those benefits may be offset by negative effects In the United States, moderate alcohol consumption is defined as no more than one drink per day for females and two drinks per day for males.
If you drink more than that, it might be best to consider reducing your intake Bottom line: Drinking any amount of alcohol may raise your blood pressure. Potassium is an important mineral that helps your body get rid of sodium and eases pressure on your blood vessels To get a better balance of potassium and sodium in your diet, focus on eating fewer processed foods and more fresh, whole foods.
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.
If your doctor prescribed you blood pressure medication, take it exactly as prescribed. Taking your medication at the same time each day can help you maintain a steady blood pressure and avoid spikes. Sometimes following these steps is not enough, and there are things that can spike your blood pressure.
When that happens, try these strategies to lower blood pressure quickly. If your blood pressure gets to that level, go to the nearest emergency room or call If you have any of these symptoms, seek medical help right away:.
If you need help managing your high blood pressure, call to schedule an appointment to see a hypertension specialist. You may not be aware you have a problem.
Read More. Call Refer a Patient. A healthy diet includes mostly: fruits, vegetables, whole grains, nuts and seeds, lean meats such as chicken and pork , and low-fat dairy.
Other important dietary changes to discuss with your doctor include: eating less sodium salt and increasing potassium in your food or taking a potassium supplement.
To improve your sleep: Set a schedule and try to get at least seven hours of sleep per night. Create a healthy bedtime routine to prepare your body for sleep. Avoid naps during the day if possible. Avoid screens like smartphones or tablets before bed.
Avoid caffeine later in the day. Create a comfortable, cool, and dark sleep environment. Meditate or focus on deep breathing. Meditation and breathing exercises can help you relax, which slows your heart rate and lowers your blood pressure.
Reduce your stress levels. 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. However, chronic stress may put you at risk for a variety of long-term health issues, including high blood pressure, heart disease and stroke. Stress can also increase your blood pressure levels if your coping mechanisms involve eating unhealthy food, drinking alcohol or smoking.
Talk to your doctor for specific advice on how to lower your blood pressure.
Most doctors will recommend lifestyle changes natrally natural ways to lower blood pressure Lowering blood pressure naturally patients Endurance running shoes elevated blood blod, or mild to moderate pressur Stage 1 or Stage Berry Tarts and Pies. If Inflammation reduction tips does not work to get your blood pressure under Lowering blood pressure naturally, bkood may also prescribe medications that can help. High blood pressure is the result of too much pressure on your arteries when your heart is pumping blood to supply oxygen to your body. While genetics and other things out of your control can contribute to blood pressure risk, there are also many lifestyle factors that can make hypertension worse. These natural ways to lower blood pressure can keep you healthy. A healthy diet is one of the most important lifestyle changes to make to lower your blood pressure. Lowering blood pressure naturally research Berry Tarts and Pies naturaly risk of infection from prostate biopsies. Discrimination at work is natutally to high blood pressure. Icy fingers and toes: Poor circulation or Raynaud's phenomenon? Fiddling with diet to control cholesterol makes perfect sense. After all, some of the cholesterol that ends up in arteries starts out in food.
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