Could you suggest How can i lower blood pressure??

Having high blood pressure (a.k.a. hypertension) is a serious health risk—it boosts the likelihood for major health scares like heart attack and stroke, as well as aneurysms, cognitive decline, and kidney failure. What’s more, high blood pressure—which is any reading above 130/80 mmHg—was a primary or contributing cause of death for nearly 670,000 people in 2020, per the Centers for Disease Control and Prevention (CDC). The CDC also says only 24% of people with high blood pressure have it under control. So you might be wondering how to lower blood pressure. While it’s important to take any prescribed medication (and there is no shame in that!), there are actually ways to lower blood pressure naturally.

If your own numbers are climbing, you might consider making some lifestyle tweaks. Below, experts share their best tips for doing just that.

Try these ways to lower your blood pressure—no pills necessary.

Regular exercise, even as simple as walking, seems to be just as effective at lowering blood pressure as commonly used BP drugs, according to a 2018 meta-analysis of hundreds of studies. Exercise strengthens the heart, meaning it doesn’t have to work as hard to pump blood. Brandie D. Williams, M.D., a cardiologist at Texas Health Stephenville and Texas Health Physicians Group, recommends shooting for 30 minutes of cardio on most days. Over time, you can keep challenging your ticker by increasing speed, upping distance, or adding weights.

Our bodies react to stress by releasing hormones like cortisol and adrenaline. These hormones can raise your heart rate and constrict blood vessels, causing your blood pressure to spike. But breathing exercises and practices like meditation, yoga, and tai chi can help keep stress hormones—and your blood pressure—in check, Dr. Williams says. Start with five minutes of calming breathing or mindfulness in the morning and five minutes at night, then build up from there.

Although not everyone’s blood pressure is particularly salt-sensitive, everyone could benefit from cutting back, says Eva Obarzanek, Ph.D., research nutritionist at the National Heart, Lung, and Blood Institute. The American Heart Association (AHA) recommends aiming for 1,500 milligrams (mg) of sodium in a day, and certainly no more than 2,300 mg (about a teaspoon). Obarzanek suggests treading with caution around packaged and processed foods, including secret salt bombs like bread, pizza, poultry, soup, and sandwiches.

Getting 2,000 to 4,000 mg of potassium a day can help lower blood pressure, says Linda Van Horn, Ph.D., R.D., a professor of preventive medicine at Northwestern University Feinberg School of Medicine. Why? Because the nutrient encourages the kidneys to excrete more sodium through urination. We all know about the potassium in bananas, but foods like potatoes, spinach, and beans actually pack more potassium than the fruit. Tomatoes, avocados, edamame, watermelon, and dried fruits are other great sources.

Alongside the Mediterranean diet, the Dietary Approaches to Stop Hypertension (DASH) diet is consistently ranked as one of the absolute healthiest eating plans—and it was developed specifically to lower blood pressure without medication. The diet emphasizes veggies, fruits, whole grains, lean proteins, and low-fat dairy, capping daily sodium intake at 2,300 mg, with an ideal limit at that all-important 1,500 mg. Research shows DASH can reduce BP in just four weeks and even aid weight loss.

The sweet is rich in flavanols, which relax blood vessels and boost blood flow, and research suggests that regular dark chocolate consumption could lower your blood pressure. Experts haven’t determined an ideal percentage of cocoa, says Vivian Mo, M.D., clinical associate professor of medicine at the University of Southern California, but the higher you go, the more benefits you’ll get. Chocolate can’t be your main strategy for managing blood pressure, Mo says—but when you’re craving a treat, it’s a healthy choice.

Too much booze is known to raise blood pressure—but having just a little bit could do the opposite. Light-to-moderate drinking (one drink or fewer per day) is associated with a lower risk for hypertension in women, per a study following nearly 30,000 women. One drink means 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of spirits. “High levels of alcohol are clearly detrimental,” Obarzanek says, “but moderate alcohol is protective of the heart. If you are going to drink, drink moderately.”

A 2016 meta-analysis of 34 studies revealed that the amount of caffeine in one or two cups of coffee raises both systolic and diastolic blood pressure for up to three hours, tightening blood vessels and magnifying the effects of stress. “When you’re under stress, your heart starts pumping a lot more blood, boosting blood pressure,” says James Lane, Ph.D., a Duke University researcher who studies caffeine and cardiovascular health. “And caffeine exaggerates that effect.” Decaf has the same flavor without the side effects.

It turns out that lowering high blood pressure is as easy as one, two, tea. Adults with mildly high blood pressure who sipped three cups of naturally caffeine-free hibiscus tea daily lowered their systolic BP by seven points in six weeks, a 2009 study reported. And a 2014 meta-analysis found that consuming both caffeinated and decaf green tea is associated with significantly lowering BP over time. Tea’s polyphenols and phytochemicals (nutrients found only in fruits and veggies) could be behind its benefits.

Putting in more than 40 hours per week at the office raises your risk of hypertension by 17%, according to a study of more than 24,000 California residents. Working overtime takes away time for exercise and healthy cooking, says Haiou Yang, Ph.D., the study’s lead researcher. Not everyone can clock out early, but if you work a 9 to 5, try to log off at a decent hour so you can work out, cook, and relax. (To get in this habit, set an end-of-day reminder on your work computer and peace out as soon as you can.)

In the age of working from home, it’s easier than ever to accidentally sit at your desk all day. Study after study after study has shown that interrupting prolonged sitting time at work can reduce hypertension, working in tandem with other practices like exercising, eating well, and getting enough sleep. Simply get up for a bit every 20 to 30 minutes, and at least every hour—even non-exercise activities like standing and light walking really can lower BP over time, especially if you start to sit less and less.

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 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.

A 2020 meta-analysis of over 2,000 patients found that eating fermented foods packed with probiotics—specifically supplements made from fermented milk—was associated with a moderate reduction in blood pressure in the short term. The culprit could be the bacteria living in these foods, which might produce certain chemicals that lower hypertension when they reach the blood. Other fermented foods, including kimchi, kombucha, and sauerkraut, haven’t been studied in the same way, but they probably can’t hurt.

Loud, incessant snoring is a symptom of obstructive sleep apnea (OSA), a disorder that causes brief but dangerous breathing interruptions. Up to half of sleep apnea patients also live with hypertension, possibly due to high levels of aldosterone, a hormone that can boost blood pressure. Fixing sleep apnea could be helpful for improving BP, says Robert Greenfield, M.D., medical director of Non-Invasive Cardiology & Cardiac Rehabilitation at MemorialCare Heart & Vascular Institute.

Replacing refined carbohydrates (like white flour and sweets) with foods high in soy or milk protein (like tofu and low-fat dairy) can bring down systolic blood pressure in those with hypertension, findings suggest. “Some patients get inflammation from refined carbohydrates,” says Matthew J. Budoff, M.D., F.A.C.C., professor of medicine at the David Geffen School of Medicine and director of cardiac CT at the Division of Cardiology at the Harbor-UCLA Medical Center, “which will increase blood pressure.”

This may be easier said than done, but it can make a big difference in your blood pressure, says Nicole Weinberg M.D., a cardiologist at Providence Saint John’s Health Center in Santa Monica, Calif. “If the heart is pumping against a smaller network of blood vessels through a body, it’s going to be working less hard,” she explains. “We don’t want the heart to be working very hard—we want it to work efficiently.”

According to the Mayo Clinic, as a whole, men are at higher risk for hypertension if their waist circumference is greater than 40 inches, and women are at greater risk if their waist measurement is greater than 35 inches.

Doing this alone won’t lower your blood pressure, but it can help you get a good sense of where you’re at on a regular basis. “When you’re in the doctor’s office, it’s a snapshot,” Dr. Weinberg says. “It may not be accurate and a true representation of you.”

Some patients even have elevated blood pressure when they come into the doctor’s office (a phenomenon known as “white coat hypertension”) and actually may not have high blood pressure otherwise, she points out. “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.

It’s possible to do everything right and still have elevated blood pressure. When that happens, Dr. Weinberg says she’ll usually recommend starting medication. “Sometimes, medication is necessary,” she says. Keep in mind, though, that going on medication for high blood pressure doesn’t mean you’ll be on it forever. “We can always dial back later if we need to,” she adds.

Your blood pressure is the pressure of blood pushing against the walls of your arteries, according to the CDC. Your arteries carry blood from your heart to other parts of your body.

It’s normal for your blood pressure to rise and fall during the day. But, if it stays elevated, it’s considered high blood pressure.

Your blood pressure is measured two ways:

When you get a blood pressure reading, the systolic blood pressure number is on top, and the diastolic blood pressure number is on the bottom.

The American College of Cardiology and the AHA define high blood pressure as a reading at or above 130/80 mmHg. Normal blood pressure is less than 120/80 mmHg, while elevated blood pressure is considered 120-129/less than 80 mmHg.

High blood pressure is usually managed with a combination of medication and lifestyle treatments, says Dr. Weinberg, although she typically recommends that patients try lifestyle modifications first.

While there are medications that can help do things like relax your blood vessels, make your heart beat with less force, and block nerve activity that can restrict your blood vessels, Dr. Weinberg says that there’s “really no substitute” for healthy lifestyle factors like eating well and exercising. And although medication can lower blood pressure, it may cause side effects such as leg cramps, dizziness, and insomnia.

Weight loss is an important part of reducing high blood pressure, especially for people with obesity, as it’s a strong risk factor for hypertension. Dr. Mehta says people who are overweight can have between a two- to six-fold increase in risk of developing hypertension.

“With less weight, the heart and arteries do not have to work as hard,” says Dr. Desai. “The heart muscle and the muscles in the arteries do not thicken. Thickening can lead to further increases in blood pressure because of reduced give or elasticity of blood vessels.”

Talk to your doctor or registered dietitian about a safe weight loss plan that will work for you, or consider trying a support app like Noom. “Even modest weight loss in these patients—4 to 10 pounds—is associated with a significant reduction in blood pressure levels,” says Dr. Mehta. However, a 2013 study of more than 740 people found long-term reductions in blood pressure only persisted with weight loss exceeding 2% of the person’s initial weightCost-Effectiveness of High Blood Pressure Interventions. Centers for Disease Control and Prevention. Accessed 7/11/2021. .

Regular exercise not only aids in weight loss, but also helps decrease high blood pressure. A 2016 study found blood pressure decreased in the hours after an exercise session regardless of a person’s age, sex and other characteristicsTyson CC, Lawrence JA, Vollmer WM, et al. Impact of Five Year Weight Change on Blood Pressure: Results From The Weight Loss Maintenance Trial. J Clin Hypertension. 2013;15(7):458-464. . This effect can result in “somewhere between a 10 and 15 mmHg reduction in systolic blood pressure levels,” says Dr. Mehta.

Most doctors recommend at least 30 minutes of moderate-intensity aerobic exercise each day. “Aerobic exercise gets the heart rate up in a gradual and consistent fashion, helps to stretch the heart and arteries, and also increases blood flow to the organs,” says Dr. Desai.

If you can’t do 30 minutes, Dr. Desai recommends at least 15 to 20 minutes a day, five to seven days a week. Some aerobic exercise options include walking, running, swimming, using an elliptical machine, cycling and playing tennis.

“Salt is the enemy of high blood pressure,” says Dr. Desai. When you eat too much salt, it increases the amount of fluid that enters the bloodstream and arteries from the surrounding tissue, which raises the pressure in the arteries.

While you may not have to remove salt from your diet completely, avoid foods very high in salt like chips, French fries, salted nuts, soups, store-bought salad dressings, processed foods and cheese.

Drinking too much coffee or too many energy drinks that contain caffeine isn’t recommended for people with high blood pressure. “Caffeine is a form of adrenaline,” says Dr. Desai. “It constricts the arteries and raises the heart rate, both of which increase blood pressure.”

If you have high blood pressure, ask your doctor whether you need to adjust your morning coffee habit, as Dr. Mehta says high levels of caffeine can worsen blood pressure control. The Food and Drug Administration (FDA) considers the equivalent of four cups of coffee a day (400 milligrams) safe for the general population, but most experts recommend 200 milligrams or less (two cups of coffee) for people with established hypertension, says Dr. Mehta.

Staying hydrated may be an important way to keep your blood pressure reading in a normal range. “When you’re dehydrated, the body produces stress hormones to maintain blood flow to organs,” says Dr. Desai. This response can increase blood pressure.

Meanwhile, a 2015 study found a link between dehydration and high blood pressure, although more research is neededCarpio-Rivera E, Moncada-Jiménez J, Salazar-Rojas W, Solera-Herrera A. Acute Effects of Exercise on Blood Pressure: A Meta-Analytic Investigation. Arq Bras Cardiology. 2016;106(5):422-433. . Reducing your caffeine intake and drinking water regularly are both effective ways to prevent dehydration.

A large 2019 study conducted by the American College of Cardiology found moderate alcohol consumption, defined as seven to 13 drinks a week, can substantially increase risk of high blood pressureEl-Sharkawy AM, Sahota O, Lobo DN. Acute and Chronic Effects of Hydration Status on Health. Nutrition Review. 2015;73(2):97-109. .

Alcohol can increase your body weight, deplete the body of magnesium and potassium, and dehydrate you, according to Dr. Desai. What’s more, alcohol increases stress levels, which cause elevated blood pressure over time as well, he says.

A small study in the International Journal of Hypertension found magnesium supplementation can reduce blood pressure in small amountsAladin A, Chevli P, Ahmad MI, Rasool S, Herrington D. Alcohol Consumption and Risk of Hypertension. J Am Coll Cardiol. 2019;73:12. . Talk to your doctor before taking magnesium supplements, especially if you have kidney disease. You can also safely incorporate high-magnesium foods into your diet. Dr. Desai recommends foods like leafy green vegetables and unsalted almonds.

Beyond magnesium, research in the British Journal of Clinical Pharmacology suggests potassium, L-arginine, vitamin C, cocoa flavonoids, beetroot juice, coenzyme Q10, controlled-release melatonin and aged garlic extract may also help reduce blood pressureBorghi C, Cicero AFG.. Nutraceuticals with a clinically detectable blood pressure-lowering effect: a review of available randomized clinical trials and their meta-analyses. British Journal of Clinical Pharmacology. 2017;83(1):163–171. . FEATURED PARTNER OFFER Partner Offers feature brands who paid Forbes Health to appear at the top of our list. While this may influence where their products or services appear on our site, it in no way affects our ratings, which are based on thorough research, solid methodologies and expert advice. Our partners cannot pay us to guarantee favorable reviews of their products or servicesUtzy Hiburil Blood Pressure SupportMade with natural ingredients like herbal extracts for multi-faceted supportFormulated with the dynamic duo of PhytoHib, a high potency hibiscus extract, and Olive Leaf extractAdded Lemon Balm extract (standardized to contain 4% Rosemarinic Acid) for comprehensive blood pressure supportFormula and dosage based on human clinical researchShop Now On Amazon

A healthy diet plays an important part in reducing high blood pressure, so many doctors recommend reducing consumption of processed foods. Processed foods are often loaded with sodium and saturated fats, two things people with hypertension want to avoid.

“A good rule of thumb is to have multiple colors of food on your plate,” says Dr. Desai. He recommends eating more berries, bananas, beets, dark chocolate, kiwis, watermelon, oats, garlic, lentils, pomegranates, cinnamon, unsalted pistachios and fermented foods like yogurt.

“Chronic stress can lead to chronic elevations in the stress hormones cortisol and adrenaline,” says Dr. Desai. “These hormones constrict the arteries and cause weight gain, which further increases blood pressure.”

He recommends reducing stress by using breathing exercises, practicing meditation, completing physical exercise, practicing yoga, logging quality sleep, taking breaks throughout the day, spending time in nature, listening to music and eating a balanced diet.

“Smoking leads to constriction of the arteries acutely, and long-term use greatly contributes to the development of high blood pressure,” says Dr. Mehta. One study in Hypertension found smoking can cause an immediate but temporary increase in blood pressureNguyen H, Odelola OA, Rangaswami J, Amanullah A. A Review of Nutritional Factors in Hypertension Management. International Journal of Hypertension. 2013;698940. . Take the steps you need to quit smoking if you have hypertension.

Small amounts of dark chocolate aren’t just tasty—they might help lower blood pressure as well. One large 2010 study found people who didn’t have hypertension and ate more dark chocolate had lower blood pressure than those who ate less dark chocolatePrimatesta P, Falaschetti E, Gupta S, Marmot MG, Poulter NR. Association Between Smoking and Blood Pressure. Hypertension. 2001;37:187-193. .

Dr. Desai notes the dark chocolate should have high amounts of cocoa—aim for at least 70%—and should be low in sugar. “It’s likely that a compound in dark chocolate known as flavonoids releases a substance known as nitric oxide, which relaxes blood vessels,” says Dr. Mehta.

If you suddenly find yourself with high blood pressure (hypertension) under the new guidelines from the American Heart Association and the American College of Cardiology, you might be wondering what to do. The guidelines lowered the definition for high blood pressure to 130/80 from 140/90 millimeters of mercury (mm Hg), meaning more people now meet the criteria for stage 1 hypertension.

While you shouldn't shrug off the change, there's also no need to panic. "Obviously, nothing happened overnight inside a woman's body or to her health with the release of the guidelines," says Dr. Naomi Fisher, director of hypertension service and hypertension innovation at the Brigham and Women's Hospital Division of Endocrinology, Diabetes, and Hypertension, and associate professor of medicine at Harvard Medical School.

The change, however, should spur you to take your blood pressure seriously. "These guidelines have been long anticipated and are very welcome by most hypertension experts. They may seem drastic, but in putting the knowledge we've gained from large trials into clinical practice, they will help thousands of people," says Dr. Fisher.

If you are in this 130/80 range, reducing your blood pressure can help protect you from heart attack, stroke, kidney disease, eye disease, and even cognitive decline. The goal of the new guidelines is to encourage you to treat your high blood pressure seriously and to take action to bring it down, primarily using lifestyle interventions. "It is well documented that lifestyle changes can lower blood pressure as much as pills can, and sometimes even more," says Dr. Fisher.

Making those changes can be challenging. More than one woman has woken up in the morning committed to healthy eating only to be derailed by a plate of cookies on a table in the office or a dinner out with friends.

You don't have to embark on a major life overhaul to make a difference in your blood pressure. Here are six simple tips for actions you can take to help get your blood pressure back into the normal range.

By far the most effective means of reducing elevated blood pressure is to lose weight, says Fisher. And it doesn't require major weight loss to make a difference. Even losing as little as 10 pounds can lower your blood pressure.

Americans eat far too much dietary sodium, up to three times the recommended total amount, which is 1,500 milligrams (mg) daily for individuals with high blood pressure, says Dr. Fisher. It doesn't take much sodium to reach that 1,500-mg daily cap — just 3/4 of a teaspoon of salt. There's half of that amount of sodium in one Egg McMuffin breakfast sandwich. Weed out high-sodium foods by reading labels carefully. "It is very difficult to lower dietary sodium without reading labels, unless you prepare all of your own food," says Dr. Fisher. Beware in particular of what the American Heart Association has dubbed the "salty six," common foods where high amounts of sodium may be lurking:

It doesn't take much exercise to make a difference in your health. Aim for a half-hour at least five days a week. "Make sure you're doing something you love, or it won't stick," says Fisher. "For some that means dancing; for others, biking or taking brisk walks with a friend." Even everyday activities such as gardening can help.

"Add some weightlifting to your exercise regimen to help lose weight and stay fit. Women lose muscle mass steadily as we age, and weightlifting is an often-overlooked part of an exercise plan for most women," says Fisher.

• Lose extra pounds and watch your waistline. Blood pressure often increases as weight increases.
• Exercise regularly.
• Eat a healthy diet.
• Reduce salt (sodium) in your diet.
• Limit alcohol.
• Quit smoking.
• Get a good night's sleep.
• Reduce stress.