Evidence Based

16 Ways to Lower Your Blood Pressure

Hypertension is one of the leading causes of death in the United States.

This is concerning because half of the American adults have high blood pressure.

The good news is that you can change certain habits that help lower blood pressure.

In this article, you will find 17 ways to lower blood pressure.

1. Increase Activity and Exercise More

According to an analysis of 65 studies, aerobic and resistance physical activity helps lower blood pressure, mainly in men.

According to the American College of Cardiology and the American Heart Association, the recommended amount of exercise is 40-minute sessions 3-4 times a week.

2. Lose Weight if You’re Overweight

If you are overweight, losing at least 5 to 10 pounds will help lower your blood pressure levels.

According to one review, weight loss diets reported a significant reduction in blood pressure levels.

3. Cut Back on Sugar and Refined Carbohydrates

A 2014 review ensures that sugar, especially fructose, increases blood pressure levels more than salt.

A recent study found that overweight or obese people could reduce blood pressure by following low-carb and low-fat diets.

4. Eat More Potassium and Less Sodium

Increasing your potassium intake and reducing your salt intake may also help lower blood pressure levels.

Keep in mind that salt affects each person differently: while some experience increased blood pressure, others excrete it through urine.

The National Institutes of Health recommends reducing salt intake by following the DASH diet, which involves the consumption of:

  • Fish.
  • Low sodium foods.
  • Beans.
  • Poultry.
  • Fruits and vegetables.
  • Whole grains.
  • Low fat diary.
  • Less sugar and red meat.

5. Eat Less Processed Food

People don’t know it, but most extra salt comes from processed foods and restaurant meals.

For that reason, it is always advisable to check nutrition labels. The Food and Drug Administration (FDA) states that 5% salt is low, while more than 20% salt is high.

6. Stop Smoking

Smoking causes, although temporarily, an immediate increase in blood pressure and heart rate.

Keep in mind that the chemicals in tobacco also affect you if you are a passive smoker.

In fact, one study found that nonsmokers who were able to go to smoke-free places had lower blood pressure than nonsmokers who were surrounded by smoke.

7. Reduce Excess Stress

Stress negatively affects blood pressure. The good news is that there are different ways to control it.

For one thing, a study found that listening daily to music helps lower blood pressure.

In addition, a study found that regular sauna use reduces the risk of death from heart problems.

Finally, another study found that acupuncture is also beneficial for lowering blood pressure.

8. Eat Some Dark Chocolate

Dark chocolate can also help lower blood pressure.

This is so because, according to studies, dark chocolate has flavonoids that help dilate your blood vessels.

9. Consider Cutting Back on Caffeine

According to a 2017 study, blood pressure increases after drinking caffeinated beverages or energy drinks.

Also, a study found that caffeine has a more significant effect on blood pressure if you already suffer from hypertension.

10. Try These Medicinal Herbs

These plants could help you lower blood pressure:

  • Black bean
  • Umbrella tea bark
  • Cat’s claw
  • Tea
  • Roselle
  • Sesame oil
  • Celery juice

Always consult your physician before taking supplements made from these herbs.

11. Make Sure to Get Good, Restful Sleep

Science found that sleep deprivation people also have higher blood pressure levels.

In fact, getting less than 5 hours of regular sleep is associated with a significantly increased risk of hypertension in the long term.

12. Eat Garlic or Take Garlic Extract Supplements

According to a meta-analysis, garlic supplements help reduce blood pressure considerably.

Also, a clinical study found that a time-release garlic extract preparation has a better effect than regular garlic powder tablets.

13. Eat High Protein Foods

According to research, people who consume more protein have a lower risk of hypertension.

If you are a vegetarian, you can also incorporate proteins through beans and legumes.

14. Take These BP-Lowering Supplements

These supplements are beneficial in reducing blood pressure:

15. Stop Drinking Alcohol

The research found that alcohol can increase blood pressure.

Moderate alcohol consumption is one drink per day for women and two for men.

According to a review, although alcohol consumption can reduce blood pressure at first, it ends up increasing it after a few hours.

16. Take Prescription Medication

If your blood pressure does not drop, consult your doctor for prescription medications.

They work and can improve your health, especially if you already have other risk factors.