6 Natural Ways to Lower Blood Pressure
Feb 24, · Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 11 mm Hg if you have high blood pressure. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet. Preventing high blood pressure, which is also called hypertension, can lower your risk for heart disease and stroke. Practice the following healthy living habits: Eat a Healthy Diet. Choose healthy meal and snack options to help you avoid high blood pressure and its complications. Be sure to eat plenty of fresh fruits and funslovestory.comted Reading Time: 3 mins.
One in three U. 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.
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 attackstroke, heart failure and kidney failure.
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Lowering systolic blood pressure to a maximum of mmHg has been shown to reduce these risks. There are two ways to accomplishing this: lifestyle changes and medications. While some people can lower blood pressure with lifestyle changes alone, the two approaches are complementary.
Broadly speaking, these modifications are natural — non-pharmaceutical — ways of lowering blood how does a child called it relate to psychology. Six methods have been proven effective in clinical studies, and two others are recommended:.
The average American consumes 3, mg of sodium a day — far more than the American Heart Association recommendation of no more than 1, how to control bp high, or about one teaspoon, of salt. Because this amount is so strict, How to sync a bluetooth to a ps3 Clinic sets the limit at 2, mg. Because sodium is hidden in so many foodsavoiding sodium is difficult, unless you cook everything from scratch at home, never eat out and avoid processed foods of any kind, including bread.
A diet high in fast foods, processed foods, carbohydrates, potatoes and meat is likely to be low in potassium, contributing to high blood pressure. A daily intake of 3, to 3, mg of potassium through foods such as bananas, tomatoes and other vegetables is recommended.
If you have significant kidney diseaseyou how to solve disk boot failure be careful not to consume too much potassium, because your kidneys may not be able to eliminate it, says Dr. It emphasizes fruits, vegetables, whole grains and low-fat dairy. People who adopt the DASH diet usually meet low-sodium and high potassium guidelines, and may lose weight, as well.
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. More what animal is the year of 2002 half of U. Losing any amount of weight is a good thing. Men should limit alcoholic beverages to two drinks a day.
Women should have no more than one a day. IMPACT: If you have hypertension and regularly drink more alcohol than recommended, reducing your intake may drop your blood pressure as much as 4 mmHg. Physical activity, specifically aerobic activityis highly effective in reducing blood pressure.
Aerobic exercise forces blood vessels to expand and contract, keeping them flexible. It also increases blood flow and encourages the creation of new blood vessels, among other benefits. Other options include dynamic resistance exercises, such as bicep curls with weights, and isometric resistance exercisessuch as pushing against a wall.
How much these are likely to lower blood pressure depends on how often they are done, how many repetitions are performed and, with dynamic resistance exercises, what weights are used. They have the potential to lower blood pressure 4 to 5 mmHg. Laffin adds two recommendations that he feels are important, but that have less evidence of direct impact on blood pressure. They may be effective, but the evidence is limited or questionable. Take stress reduction, for example. Inthe American Heart Association AHA issued a scientific statement on the role of meditation in cardiovascular risk reduction.
The AHA determined the concept was plausible, but the studies included too few subjects and used different endpoints, which made drawing conclusions impossible. The same issue applies to various foods, spices, herbs and vitamins. Share this article via email with one or more people using the form below.
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Mar 23, · Lifestyle changes and natural remedies may help to control high blood pressure, but your doctor may also recommend medication for this. It is important to work with your doctor, because untreated high blood pressure may damage the organs in the body and increase the risk of heart attack, stroke, brain hemorrhage, kidney disease, and vision funslovestory.comted Reading Time: 5 mins.
Practice healthy living habits, like being physically active, to help prevent high blood pressure. By living a healthy lifestyle, you can help keep your blood pressure in a healthy range. Preventing high blood pressure , which is also called hypertension, can lower your risk for heart disease and stroke.
Practice the following healthy living habits:. Choose healthy meal and snack options to help you avoid high blood pressure and its complications. Be sure to eat plenty of fresh fruits and vegetables. Talk with your health care team about eating a variety of foods rich in potassium, fiber, and protein and lower in salt sodium and saturated fat.
For many people, making these healthy changes can help keep blood pressure low and protect against heart disease and stroke. The DASH Dietary Approaches to Stop Hypertension eating plan external icon is a healthy diet plan with a proven record of helping people lower their blood pressure. Having overweight or obesity increases your risk for high blood pressure. To determine whether your weight is in a healthy range, doctors often calculate your body mass index BMI.
Doctors sometimes also use waist and hip measurements to assess body fat. Talk with your health care team about ways to reach a healthy weight, including choosing healthy foods and getting regular physical activity. Physical activity can help keep you at a healthy weight and lower your blood pressure. The Physical Activity Guidelines for Americans external icon recommends that adults get at least 2 hours and 30 minutes of moderate-intensity exercise, such as brisk walking or bicycling, every week.
Children and adolescents should get 1 hour of physical activity every day. Smoking raises your blood pressure and puts you at higher risk for heart attack and stroke. If you do not smoke, do not start. If you do smoke, quitting will lower your risk for heart disease. Your doctor can suggest ways to help you quit. Do not drink too much alcohol, which can raise your blood pressure. Men should have no more than 2 alcoholic drinks per day, and women should have no more than 1 alcoholic drink per day.
Getting enough sleep is important to your overall health, and enough sleep is part of keeping your heart and blood vessels healthy. Not getting enough sleep on a regular basis is linked to an increased risk of heart disease, high blood pressure, and stroke.
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