You can lower your blood pressure without medication. Try these 10 lifestyle changes. Lifestyle changes can significantly reduce high blood pressure and even lower your risk for hypertension in the future. Here's 17 ways to lower. Foods rich in potassium, magnesium, and calcium can help you lower blood pressure. So what foods are good for high blood pressure, or hypertension? Foods.
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One drink equals 12 ounces of beer, five ounces of wine or 1. Drinking more than moderate amounts of alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications.
Each cigarette you smoke increases your blood pressure for many minutes after you finish. Stopping smoking helps your blood pressure return to normal. Quitting smoking can reduce your risk of heart disease and improve your overall health. People who quit smoking may live longer than people who never quit smoking.
The role caffeine plays in blood pressure is still debated. Caffeine can raise blood pressure up to 10 mm Hg in people who rarely consume it. But people who drink coffee regularly may experience little or no effect on their blood pressure.
Although the long-term effects of caffeine on blood pressure aren't clear, it's possible blood pressure may slightly increase. To see if caffeine raises your blood pressure, check your pressure within 30 minutes of drinking a caffeinated beverage. If your blood pressure increases by 5 to 10 mm Hg, you may be sensitive to the blood pressure raising effects of caffeine.
Talk to your doctor about the effects of caffeine on your blood pressure. Chronic stress may contribute to high blood pressure. More research is needed to determine the effects of chronic stress on blood pressure.
Occasional stress also can contribute to high blood pressure if you react to stress by eating unhealthy food, drinking alcohol or smoking. Take some time to think about what causes you to feel stressed, such as work, family, finances or illness. Once you know what's causing your stress, consider how you can eliminate or reduce stress. If you can't eliminate all of your stressors, you can at least cope with them in a healthier way. Home monitoring can help you keep tabs on your blood pressure, make certain your lifestyle changes are working, and alert you and your doctor to potential health complications.
Blood pressure monitors are available widely and without a prescription. Talk to your doctor about home monitoring before you get started. Regular visits with your doctor are also key to controlling your blood pressure. If your blood pressure is well-controlled, check with your doctor about how often you need to check it. Your doctor may suggest checking it daily or less often. If you're making any changes in your medications or other treatments, your doctor may recommend you check your blood pressure starting two weeks after treatment changes and a week before your next appointment.
Supportive family and friends can help improve your health. They may encourage you to take care of yourself, drive you to the doctor's office or embark on an exercise program with you to keep your blood pressure low.
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By Mayo Clinic Staff. Nonpharmacologic prevention and treatment of hypertension. Accessed May 11, Kaplan NM, et al. Diet in the treatment and prevention of hypertension. Obesity and weight reduction in hypertension.
What is the optimal therapy in patients with hypertension? Mayo Foundation for Medical Education and Research; Basile J, et al. Overview of hypertension in adults. Exercise in the treatment and prevention of hypertension. Your guide to lowering your blood pressure with DASH.
National Heart, Lung, and Blood Institute. Salt intake, salt restriction and primary essential hypertension. Tobacco and blood pressure. Accessed May 12, Harms of cigarette smoking and health benefits of quitting. Cardiovascular effects of caffeine and caffeinated beverage. Stress and blood pressure. Bonow RO, et al. A Textbook of Cardiovascular Medicine.
Ambulatory blood pressure monitoring and white coat hypertension in adults. Home blood pressure monitoring. Accessed April 3, Measuring your blood pressure at home. Keeping high blood pressure under control. Tips to sticking with lifestyle changes. Skip the location trail if you do not want to read it as the next section.
If you have high blood pressure, you can start lowering blood pressure today by eating more healthily and being more active. Use the links below:. Your blood pressure readings are what you eat. Reducing your salt intake, eating more fruit and vegetables and keeping to alcohol limits will lower your blood pressure:. Being more active and taking regular exercise lowers blood pressure by keeping your heart and arteries in good condition.
Use the links to build exercise and activity into your day:. Being the right weight lowers blood pressure because your heart doesn't have to work so hard. Losing weight if you need to will help to reduce your blood pressure and heart strain:. Skip the secondary navigation if you do not want to read it as the next section.
The following page sections include static unchanging site components such as the page banner, useful links and copyright information. Enjoy reduced fat plain yoghurt with a bowl of wholegrain cereal, topped with berries and nuts and you have a recipe for success. Add reduced fat cheese with tomato and avocado to wholegrain crackers for filling morning or afternoon snack.
Nuts and seeds are delicious and nutritious. Nuts and seeds provide healthy unsaturated fats, proteins, vitamins and minerals. Nuts, seeds and legumes are important parts of healthy eating patterns, so try and include some plain unsalted nuts and seeds in your meals every day.
A serve of nuts or seeds is 30g, or a small handful. An added bonus - regular consumption of nuts is linked to lower levels of LDL bad cholesterol and total cholesterol in the blood, and does not lead to weight gain. Including these foods everyday will put you on a path to good health. More of these foods means less of the foods that may be too high in salt or saturated fat.
Limiting your salt and saturated fat intake is important for your heart health, and the health of your blood vessels. When cooking, use different spices to bring out the flavour of your foods instead of salt. Several small changes can lead to big change, which is good news for our blood vessels and our hearts.
Looking for inspiration to put these small changes into practice?
5 easy ways to lower your blood pressure without medication
High blood pressure significantly increases the risk of coronary heart and circulatory Following these tips can help to reduce high blood pressure, or help to. You can lower blood pressure naturally by a blood pressure friendly diet, more exercise and weight loss - reduce blood pressure with the UK blood pressure. 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.