Aim for 3,500 to 5,000 mg a day, which might lower blood pressure 4 to 5 mm Hg. Changes in diet, weight loss, exercise, medication, stress reduction, quitting smoking and alcohol, and improving sleep quality can all lower your blood pressure long term. Studies have demonstrated small improvements in blood pressure that occur in people taking calcium, potassium, and magnesium supplements, but research results can be mixed.
Limiting alcohol 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 equals 10 panel drug test 12 ounces of beer, 5 ounces of wine or 1.5 ounces of 80-proof liquor. Ask your health care provider about a healthy waist measurement for you.
Cut down on salt
Keep in mind that you should not use grapefruit juice with a number of other medications, including calcium channel blockers used to treat blood pressure and statin drugs to lower cholesterol. Dark chocolate may help to lower blood pressure because of its flavonol content, which can relax blood vessels through vasodilation and improve blood flow. Reducing the sodium in your diet can be difficult because many foods that you don’t think of as salty actually contain a lot of sodium. You’ll have to adjust your diet and monitor food labels; a dietitian can help with this. According to a 2016 study, losing 5% of your body weight could significantly lower high blood pressure (22).
- 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.
- Your blood pressure can be elevated for up to three hours after drinking coffee.
- In the short term, be sure you are measuring your blood pressure correctly.
- A 2020 research review found that increased consumption of sugar-sweetened beverages was linked to higher blood pressure levels in children and adolescents (28).
- Exercise strengthens the heart, meaning it doesn’t have to work as hard to pump blood.
Some examples of aerobic exercise you may try to lower blood pressure include walking, jogging, cycling, swimming or dancing. You can also try high-intensity interval training, which involves alternating short bursts of intense activity with subsequent recovery periods of lighter activity. Long-term lifestyle changes, such as reducing salt intake and managing stress, are the best way to bring blood pressure down. An immediate way to reduce stress is to get active, stretch, and practice deep breathing. And although medication can lower blood pressure, it may cause side effects such as leg cramps, dizziness, and insomnia.
The right tunes (and a few deep breaths) can help bring your blood pressure down, according to research out of Italy. Researchers asked 29 adults who were already taking BP medication to listen to soothing classical, Celtic, or Indian music for 30 minutes adderall xr amphetamine dextroamphetamine mixed salts daily while breathing slowly. When they followed up with the subjects six months later, their blood pressure had dropped significantly. Louder, faster music probably won’t do the trick, but there’s no harm in blissing out to an ambient track or two.
Exercise to lower high blood pressure
This system is engaged when the body relaxes, slowing the heart rate and lowering blood pressure. Still, since both smoking and high blood pressure raise the risk of heart disease, quitting smoking can help lessen that risk (26). 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 (16). If left uncontrolled, high blood pressure raises your risk of heart disease and stroke. “Some patients’ blood pressure is up all the time and, when they come into the office, it’s normal,” Dr. Weinberg says. Knowing where you stand—and sharing those numbers with your doctor—can help you work together to find the best treatment plan for you.
In the short term, be sure you are measuring your blood pressure correctly. Incorrect positioning, a full bladder, or physical activity immediately before a measurement can give an artificially high reading. A small 2020 study found that people who drank an additional two bottles of water on top of their usual daily intake experienced decreased systolic blood pressure.
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. While medication is one way to treat the condition, there are many natural techniques that can help, including eating certain foods. Some studies have suggested that getting too little magnesium is linked with high blood pressure, but evidence from clinical studies has been less clear (41, 42). For most adults, the calcium recommendation is 1,000 milligrams (mg) per day. There’s quite a bit of research in this area, with studies showing that different styles of meditation appear to have benefits for lowering blood pressure (32).
In one study, researchers assigned people with high blood pressure to a low polyphenol diet or a high polyphenol diet containing berries, chocolate, fruits, and vegetables (31). Modern diets have increased most people’s sodium intake while decreasing potassium intake (13). Many studies have linked high salt intake with high blood pressure and heart events, including stroke (5, 6).
How can I lower my blood pressure quickly without medication?
You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment. Medication is almost always an option to lower your blood pressure. However, there are also many ways to lower your BP without the help of a prescription medication.
People who quit smoking may live longer than people who never quit smoking. Potassium in the diet can lessen the effects of salt (sodium) on blood pressure. The best sources of potassium are foods, such as fruits and vegetables, rather than supplements.
Drink less alcohol
They may encourage you to take care of yourself, drive you to the care provider’s office or start an exercise program with you to keep your blood pressure low. Regular visits with a provider are also key to controlling blood pressure. If your blood pressure is well controlled, ask your provider how often you need to check it. Home blood pressure monitors are available widely and without a prescription. Talk to a health care provider about home monitoring before you get started. Over time, high blood pressure can lead to an array of health complications.
This article presents 11 tricks to lowering blood pressure and long-term decisions you can make to integrate these steps into your lifestyle. They include tips on reducing sodium acute and chronic effects of cocaine on cardiovascular health pmc intake, losing weight, reducing stress, and other ways to help you reach your blood pressure goals. Aim to include strength training exercises at least two days a week.