- Walk and Exercise Regularly
Exercise is one of the best things you can do to lower high blood pressure.
Regular exercise helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries.
In fact, getting 150 minutes per week of moderate exercise, such as walking, or 75 minutes per week of vigorous exercise, such as running, can help lower blood pressure and improve heart health.
Additionally, some research suggests that doing more exercise than this reduces your blood pressure even further.
Bottom line: Walking for just 30 minutes a day can help lower your blood pressure. Getting more exercise helps reduce it even further.
- Reduce Your Sodium Intake
Salt intake is high around the world. This is largely due to increased consumption of processed and prepared foods.
Many studies have linked high salt intake with high blood pressure and heart events, including stroke.
However, other research indicates that the relationship between sodium and high blood pressure is less clear.
One reason for this may be genetic differences in how people process sodium. About half of people with high blood pressure and a quarter of people with typical levels seem to have a sensitivity to salt.
- Drink Less Alcohol
Drinking alcohol can raise blood pressure and increase the risk of several chronic health conditions, including high blood pressure.
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. Therefore, it’s best to moderate your intake.
- Eat More Potassium-rich Foods
Potassium is an important mineral that helps your body get rid of sodium and eases pressure on your blood vessels.
Modern diets have increased most people’s sodium intake while decreasing potassium intake.
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.
vegetables, especially leafy greens, tomatoes, potatoes, and sweet potatoes
fruit, including melons, bananas, avocados, oranges, and apricots
dairy, such as milk and yogurt
tuna and salmon
nuts and seeds
beans
- Cut Back On Caffeine
If you’ve ever downed a cup of coffee before you’ve had your blood pressure taken, you’ll know that caffeine causes an instant blood pressure boost.
However, there’s not much evidence to suggest that drinking caffeine regularly can cause a lasting increase.
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.
Still, if you suspect you’re sensitive to the effects of caffeine, consider cutting back to see whether it lowers your blood pressure
- Learn To Manage Stress
Stress is a key driver of high blood pressure.
When you’re chronically stressed, your body is in a constant fight-or-flight mode. 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:Listen to soothing music: Calming music can help relax your nervous system. Research has shown that it’s an effective complement to other blood pressure therapies.
Work less: Working a lot and stressful work situations are both linked to high blood pressure.
Bottom line: Chronic stress can contribute to high blood pressure. Finding ways to manage stress can help.
- Eat Dark Chocolate Or Cocoa
While eating massive amounts of dark chocolate probably won’t help your heart, small amounts may.
That’s because dark chocolate and cocoa powder are rich in flavonoids, which are plant compounds that cause blood vessels to dilate.
A 2017 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.
- If You Smoke, Consider Quitting
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.
However, studies haven’t found a conclusive link between smoking and high blood pressure. 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.