Eating a healthier diet with less salt, exercising regularly, and taking medications can help lower blood pressure. Get information on COVID-19, COVID-19 vaccines, and updates for Mayo Clinic patients and visitors. By making these 10 lifestyle changes, you can lower blood pressure and lower your risk of heart disease. Here are 10 lifestyle changes that can lower blood pressure and keep it low.
Weight loss is one of the most effective lifestyle changes for controlling blood pressure. If you're overweight or obese, losing even a small amount of weight can help lower your blood pressure. In general, blood pressure can drop by about 1 millimeter of mercury (mm Hg) with every kilogram (about 2.2 pounds) of weight lost. Potassium in the diet may decrease the effects of salt (sodium) on blood pressure.
The best sources of potassium are foods, such as fruits and vegetables, rather than supplements. Try to consume between 3500 and 5000 mg a day, which could lower your blood pressure by 4 to 5 mm Hg. Ask your care provider how much potassium you should take. Even a small reduction in dietary sodium can improve heart health and lower high blood pressure by 5 to 6 mm Hg.
The effect of sodium intake on blood pressure varies between groups of people. In general, limit sodium to 2300 milligrams (mg) a day or less. However, a lower sodium intake of 1,500 mg per day or less is ideal for most adults. Limiting alcohol consumption to less than one drink a day for women or two drinks a day for men can help lower blood pressure by about 4 mm Hg.
One drink is equivalent to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-degree liquor. Opt for less sodium (less than 1,500 mg per day) and more potassium. Get to know the main sources of each one. A great natural remedy for high blood pressure is to drink cranberry juice or garlic water daily.
In addition, several herbs prepared in teas, such as hibiscus tea or olive leaf tea, seem to have excellent antihypertensive properties that help control blood pressure. The average American consumes 3,500 mg of sodium a day, much more than the American Heart Association recommendation of no more than 1,500 mg, or about a teaspoon, of salt. Because this amount is so strict, Cleveland Clinic sets the limit at 2,300 mg. Because sodium is hidden in many foods, avoiding 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 rich 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 3,000 to 3,500 mg of potassium is recommended through foods such as bananas, tomatoes and other vegetables. The Dietary Approaches to Stop Hypertension (DASH) diet was created specifically to lower blood pressure. Highlight fruits, vegetables, whole grains, and low-fat dairy products.
People who adopt the DASH diet generally adhere to low sodium and potassium guidelines, and can also lose weight. The research on this diet is so positive that it is now considered one of the most important non-pharmaceutical measures to control hypertension. Other options include dynamic resistance exercises, such as bicep curls with weights, and isometric resistance exercises, such as pushing against a wall. The likelihood that they will lower blood pressure depends on how often they are performed, the number of repetitions performed, and, with dynamic resistance exercises, the weights used.
Have the potential to lower blood pressure by 4 to 5 mmHg. Buchu is a plant native to parts of South Africa. This means that buchu can help the body excrete excess water and salt through the urine. When this occurs, blood volume and pressure in the arteries are reduced.
However, there are no human studies that show that buchu can help control hypertension. It's important to note that garlic is best used as an adjunct to hypertension medications; garlic alone doesn't seem to have the same benefits. Thorny custard, also known as soursop, is a tropical fruit that has long been used in some cultures to control hypertension and type 2 diabetes. But more research is needed to show how effectively prickly custard can help lower blood pressure, the correct dosage to use, and how long the benefits last.
Celery is thought to help regulate blood pressure because of a natural chemical called 3-n-butylphthalide, which has been found to lower blood pressure arterial blood in animals. However, only very small human trials have proven the effects of celery juice. While the results of the two studies are promising, there is not enough evidence to support the use of celery or its juice to treat hypertension. Basil has been used in traditional Chinese medicine to treat various cardiovascular diseases and conditions such as hypertension.
Sweet basil essential oil may also have angiotensin converting enzyme (ACE) inhibitory properties, which are related to antihypertensive benefits. But while some small preliminary studies on basil supplements and blood pressure in humans are promising, it's far from solid proof that the herb works. Flaxseed, also known as flaxseed, is a source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). This may be the reason why studies suggest that consuming flaxseed oil or whole flaxseed may help lower systolic and diastolic blood pressure.
Sesame seeds are rich in vitamin E, which is linked to protective factors for heart health. Research on the antihypertensive properties of sesame is ongoing. So far, studies suggest that eating sesame seeds or sesame oil may help lower blood pressure. A study found that parsley extract lowered systolic, diastolic and average blood pressure in rats with and without hypertension.
More human trials are needed to confirm these benefits. It can be a great tea to lower blood pressure in people who have a lot of fluid retention, since excess water in the body causes more stress on the heart, which can worsen hypertension. If you suffer from heart conditions such as high blood pressure (hypertension), chest pain (angina pectoris) and heart failure, your doctor may prescribe metoprolol. Controlling Blood Pressure with a Healthy Lifestyle May Prevent, Delay, or Reduce the Need for Medications.
For those with hypertension, regular physical activity can cause blood pressure to drop to safer levels. Celery is thought to help regulate blood pressure because of a natural chemical called 3-n-butylphthalide, which has been found to lower blood pressure in animals. There are some natural remedies that can lower blood pressure, especially if you have prehypertension. In addition, garlic is also ideal for maintaining cardiovascular health, as it has incredible antioxidant properties that protect blood vessels.
You may also need medical treatment for another condition that could be causing your high blood pressure, such as sleep apnea, chronic kidney disease, or aldosteronism (excessive production of hormones in the adrenal glands). Although these natural remedies are useful to supplement the prescribed treatment for high blood pressure, they should only be used under the supervision of a cardiologist, since they should not replace the medication recommended by your doctor. Natural remedies, such as some herbs, promise to help control blood pressure and lifestyle changes, such as a healthy diet and regular physical activity, can often help control high blood pressure. Constant, excessive consumption of alcohol can increase blood pressure over time and increase the overall risk of cardiovascular disease.
In general terms, these modifications are natural, non-pharmaceutical ways of lowering blood pressure. Another excellent natural remedy for high blood pressure is eating a fruit called mangaba or drinking a mangaba bark tea. Previous animal research also suggests that thyme may be beneficial in lowering blood pressure and reducing the risk of hypertension. .
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