Key takeaways
- Regular exercise may benefit blood pressure management, mood, strength, and balance while decreasing the risk of diabetes and certain types of heart disease. Exercise can be as simple as walking, jogging, swimming, or doing chair exercises.
- Following the DASH diet and eating a balanced diet may help manage blood pressure. Consider eating fruits, vegetables, whole grains, low fat dairy products, lean meats, fish, and nuts while limiting foods high in saturated fats and sodium.
- Quitting smoking (if you smoke), practicing relaxation techniques, and limiting how much alcohol you drink (if you drink) can also help manage high blood pressure.
Blood pressure is the force at which blood pumps from the heart into the arteries.
When blood pressure is high, the blood moves through the arteries more forcefully. This increases pressure on the delicate tissues in the arteries and damages the blood vessels.
The American Heart Association (AHA) defines a blood pressure reading of less than 120/80 millimeters of mercury (mm Hg)Trusted Source as normal.
While medications can help lower high blood pressure, various changes you can make at home can also reduce it.
1. Start an exercise routine
Staying active is an important part of living well.
Along with helping lower blood pressure, regular physical activity benefits your mood, strength, and balance. It also decreases your risk of diabetes and certain types of heart disease.
If you’ve been inactive for a while, talk with a doctor about a safe exercise routine. Start out slowly, then gradually pick up the pace and frequency of your workouts.
Not a fan of the gym? Exercise at home or outside. Go for a walk, jog, or swim and reap the benefits. The most important thing is to get moving! There are also plenty of exercise routines on YouTube that are great for beginners. Chair exercises or low impact exercises are also great ways to move your body.
The AHATrusted Source also recommends incorporating muscle-strengthening activity at least 2 days per week. This could be everyday activities, such as carrying groceries in from the car.
2. Follow the DASH diet
Following the Dietary Approaches to Stop Hypertension (DASH) diet can lower your systolic blood pressure by as much as 11 mm HgTrusted Source. The DASH diet consists of:
- eating fruits, vegetables, and whole grains as often as possible
- eating low fat dairy products, lean meats, fish, and nuts when possible (and affordable)
- limiting foods that are high in saturated fats, such as processed foods, high fat dairy products, and fatty meats
It also helps to cut back on desserts and sweetened beverages, such as soda and juice. Making even slight adjustments to your diet can be beneficial.
Depending on where you live or the access you have to certain foods, it may not always be easy to access fresh fruits and vegetables or fish. The DASH diet does not need to be followed exactly. Even minor changes, like skipping dessert or replacing sweetened beverages with water or other unsweetened drinks, can help lower your systolic blood pressure.
3. Limit salt
Reducing your sodium intake can be vital for lowering blood pressure.
In some people, eating too much sodium causes the body to retain fluid. This results in a sharp rise in blood pressure.
The AHA recommends limiting your sodium intake to between 1,500 milligrams (mg) and 2,300 mgTrusted Source per day, which is between a half and 1 teaspoon of salt per day.
To decrease sodium in your diet, try using herbs and spices instead of salt to add flavor to foods.
Processed foods also tend to be loaded with sodium. Be sure to always check food labels and choose low sodium alternatives when possible.
4. Maintain a moderate weight
Weight and blood pressure go hand in hand. For people with overweight or obesity, losing even just 10 poundsTrusted Source can help lower blood pressure levels.
In addition to reaching and maintaining a moderate weight, keeping tabs on your waistline is also critical for managing blood pressure. The extra fat around your waist, called visceral fat, may adversely affectTrusted Source heart health and could lead to serious health problems in the long run, including high blood pressure.
Generally, males should keep their waist measurement to less than 40 inches (in)Trusted Source, while females should aim for less than 35 in.
Keep in mind that losing weight safely and maintaining the loss isn’t easy. Consider talking with a doctor or another healthcare professional about the best ways for you to maintain a moderate weight.
5. If you smoke, consider quitting
Each cigarette you smoke temporarily raises blood pressure for several minutes after you finish. If you smoke regularly, your blood pressure can stay elevated for extended periods.
People with high blood pressure who smoke are at greater riskTrusted Source of developing dangerously high blood pressure, heart attack, and stroke.
Even secondhand smoke can put you at increased riskTrusted Source of high blood pressure and heart disease.
Aside from providing numerous other health benefits, quitting smoking can help reduce your blood pressure.
Visit our smoking cessation center to take steps to quit today. Quitting isn’t easy, but it’s worth it for your health in the long run.
6. Limit alcohol
Enjoying a glass of red wine with your dinner is perfectly fine. In fact, red wine might even benefitTrusted Source heart health when consumed in moderation.
However, drinking excessive amounts of alcohol can lead to lots of health issues, including high blood pressure.
Excessive drinking can also reduce the effectivenessTrusted Source of certain blood pressure medications.
What does drinking in moderation mean? The AHA recommendsTrusted Source that males limit their consumption to two alcoholic drinks per day. Females should limit their intake to one alcoholic drink per day.
One drink equals:
- 12 ounces (oz) of beer
- 4 oz of wine
- 1.5 oz of 80-proof liquor
Reducing alcohol intake is very beneficial to your health. It is not always easy. You may want to talk with a doctor or another healthcare professional about the best way to moderate your alcohol consumption.
7. Add in relaxation techniques
In today’s fast-paced world that’s filled with increasing demands, it can be hard to slow down and relax. However, it’s important to step away from your daily responsibilities from time to time to help manage stress levels.
Stress can temporarily raise your blood pressure. Too much of it can keep your pressure up for extended periods.
It helps to identify the trigger for your stress. It may be your job, relationship, or finances. Once you know the source of your stress, you can try to find ways to fix the problem.
You can also take steps to relieve your stress. One simple, accessible way is to take a few deep breaths. Deep breathing helps ease stress because it sendsa message to your brain to relax.
Other options, which may involve more time and practice, include meditation or yoga.
The risks of high blood pressure
When left untreated, high blood pressure can lead to serious health complications, including stroke, heart attack, and kidney damage. Regular visits to a doctor can help you monitor and control your blood pressure. You can also learn how to take your blood pressure at home to reduce the number of times you will need to visit a doctor.
Health professionals consider a blood pressure reading of 130/80 mm Hg or aboveTrusted Source to be high. If you’ve recently received a diagnosis of high blood pressure, a doctor can help determine the best course of treatment based on your needs.
Your treatment plan might include medication, lifestyle changes, or a combination of therapies. Taking the above steps can help bring your numbers down, too.
Staying active, decreasing salt intake, and making other dietary changes where possible may lower blood pressure even more.
Frequently asked questions
What should be avoided in high blood pressure?
Several factors can contributeTrusted Source to high blood pressure, including inactivity, excessive alcohol intake, and a high sodium diet.
Staying active, moderating your alcohol intake, and limiting your consumption of processed foods and other high sodium ingredients may be beneficial.
Can drinking lots of water lower blood pressure?
Some research suggestsTrusted Source that dehydration could contribute to high blood pressure levels by impairing the function of the blood vessels. Therefore, staying hydrated by drinking plenty of water throughout the day could be beneficial.
According to the Academy of Nutrition and Dietetics, males typically need around 13 cups of water per day while females require approximately 9 cups. However, this amount can vary depending on many factors, including your age, health status, and activity levels.
How can I lower my blood pressure immediately?
There’s no way to lower blood pressure levels immediately at home. Instead, you should develop a treatment plan with a doctor to reduce blood pressure levels in the long term, which may involve making changes to your diet, exercise routine, and lifestyle.
Takeaway
High blood pressure is a serious condition that can cause long lasting damage to the heart and blood vessels over time.
Several home remedies can help you manage high blood pressure, including reducing your sodium intake, staying active, decreasing stress levels, and limiting your alcohol intake.
If you have received a diagnosis of high blood pressure, be sure to work with a healthcare professional to develop a treatment plan based on your needs.
