Measuring your blood pressure at home is a straightforward process. Many people have a slightly higher blood pressure in one arm versus the other. So it’s important to measure the blood pressures in the arm with the higher readings. It’s best to avoid caffeine, exercise and, if you smoke, smoking for at least 30 minutes. To prepare for the measurement, you should be relaxed with your feet on the floor and legs uncrossed, and your back supported for at least five minutes. After resting for five minutes, at least two readings are taken one minute apart in the morning prior to medications and in the evening before the evening meal.

1. “You have to stick to real foods, which are foods that haven’t been taken by a company and processed and put in a box or plastic bag,” Haythe said.
2. We all know about the potassium in bananas, but foods like potatoes, spinach, and beans actually pack more potassium than the fruit.
3. In general, you may reduce your blood pressure by about 1 millimeter of mercury (mm Hg) with each kilogram (about 2.2 pounds) of weight you lose.
4. Don’t stop taking your medication without consulting with your GP first.
5. The American Heart Association recommends that people with hypertension keep it under 1,500 milligrams a day.

The rising rate of obesity in the U.S. means doctors are seeing more young people with high blood pressure because it rises as body weight increases. Being overweight puts extra strain on your heart, the American Heart Association noted, but losing just five to 10 pounds may help. Processed foods are often high in salt, added sugar, and unhealthy fats.

When it comes to aiding cardiovascular health and bringing blood pressure down, Freeman says, there are four tenets to follow in terms of lifestyle change. In Mejia’s study, 117 people with high blood pressure participated in the program for 14 days. In addition to the diet, participants get regular exercise, drink adequate amounts of water, and get a good night’s sleep. 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). Polyphenols can reduce the risk of stroke, heart conditions, and diabetes and improve blood pressure, insulin resistance, and systemic inflammation (30).

If you are overweight and have high blood pressure, losing weight could help normalize your blood pressure. According to the CDC, this is because with less body fat, your heart will undergo less stress pumping blood throughout the body. People with high blood pressure are often told to eat less salt.

Those who combined this with a high fiber intake had a 60% lower risk. One review found that for people with high blood pressure, garlic supplements reduced their systolic blood pressure by up to about 5 mm Hg and their diastolic blood pressure by up to 2.5 mm Hg. Those consuming berries and polyphenol-rich foods experienced improved markers of heart disease risk. Modern diets have increased most people’s sodium intake while decreasing potassium intake (13).

If you have persistent high blood pressure, your healthcare provider may recommend a medication to lower your blood pressure. There is still limited research evidence of dark chocolate’s benefits in reducing blood pressure in humans, as the effect may not have clinical significance. However, a 2022 review of 31 studies found dark chocolate consumption may be better than cocoa drinks in delivering the amount of flavonol (notably epicatechins) that may reduce blood pressure. 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. Because the nutrient encourages the kidneys to excrete more sodium through urination.

It’s simple, but it takes work

There are several kinds of blood pressure medication to choose from. Your healthcare provider can help you decide which medication is best for you. Despite lifestyle changes, your healthcare provider may not want you to stop taking blood pressure medication. High blood pressure significantly increases the risk of coronary heart disease, stroke and kidney disease.

If you have slightly high blood pressure, or you have chronic hypertension, your doctor may just monitor you to make sure it doesn’t get worse. There are a number of safe ways to lower your blood pressure during pregnancy. No special preparations are necessary for a blood pressure test.

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). Drinking alcohol can raise blood pressure and increase the risk of several chronic health conditions, including high blood pressure (9). 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.

Eat a healthy diet

Getting poor-quality sleep can increase your risk of high blood pressure. The American Heart Association (AHA) recommends six to eight hours of sleep per night to avoid cardiovascular (heart) issues. Even switching to alcohol and dry eyes is there a connection a less harmful alternative, like e-cigarettes, could benefit blood pressure. One study found that smokers who reduced or quit smoking by switching to e-cigarettes effectively lowered their blood pressure long-term.

Medical Professionals

Apart from medication, there are many natural ways to lower blood pressure. People who usually consume 1–3 cups of coffee per day are unlikely alcoholism: causes risk factors and symptoms to experience a rise in blood pressure. Always check with a doctor before using a supplement, as not all supplements are safe for everyone.

Try meditation or deep breathing

Just be sure to limit how much you drink because most juice (even 100% juice) is high in calories. If you think you may have high blood pressure, make an appointment with your health care provider for a blood pressure test. You might want to wear a short-sleeved shirt to your appointment so it’s easier to place the blood pressure cuff around your arm.