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Some ways to lower your blood pressure

from Healthline.com

Lower Your Blood Pressure

High blood pressure, or hypertension, Your blood pressure is measured in millimeters of mercury, which is abbreviated as mm Hg. There are two numbers involved in the measurement:

Systolic blood pressure. The top number represents the pressure in your blood vessels when your heart beats.
Diastolic blood pressure. The bottom number represents the pressure in your blood vessels between beats, when your heart is resting.
Your blood pressure depends on how much blood your heart is pumping, and how much resistance there is to blood flow in your arteries. The narrower your arteries, the higher your blood pressure.

Blood pressure lower than 120/80 mm Hg is considered normal. Blood pressure that’s 130/80 mm Hg or more is considered high. If your numbers are above normal but under 130/80 mm Hg, you fall into the category of elevated blood pressure. This means that you’re at risk for developing high blood pressure

The good news about elevated blood pressure is that lifestyle changes can significantly reduce your numbers and lower your risk — without requiring medications.

Here are effective ways to lower your blood pressure levels:

1. Increase activity and exercise more
   In a 2013 study, sedentary older adults who participated in aerobic exercise training lowered their blood pressure by an average of 3.9 percent systolic and 4.5 percent diastolic . These results are as good as some blood pressure medications.

As you regularly increase your heart and breathing rates, over time your heart gets stronger and pumps with less effort. This puts less pressure on your arteries and lowers your blood pressure.

How much activity should you strive for? A 2013 report by the American College of Cardiology (ACC) and the American Heart Association (AHA) advises moderate- to vigorous-intensity physical activity for 40-minute sessions, three to four times per week .

If finding 40 minutes at a time is a challenge, there may still be benefits when the time is divided into three or four 10- to 15-minute segments throughout the day

But you don’t have to run marathons. Increasing your activity level can be as simple as:

using the stairs
walking instead of driving
doing household chores
gardening
going for a bike ride
playing a team sport
Just do it regularly and work up to at least half an hour per day of moderate activity.

One example of moderate activity that can have big results is tai chi. A 2017 review on the effects of tai chi and high blood pressure shows an overall average of a 15.6 mm Hg drop in systolic blood pressure and a 10.7 mm Hg drop in diastolic blood pressure, compared to people who didn’t exercise at all ).

A 2014 review on exercise and lowering blood pressure found that there are many combinations of exercise that can lower blood pressure. Aerobic exercise, resistance training, high-intensity interval training, short bouts of exercise throughout the day, or walking 10,000 steps a day may all lower blood pressure

Ongoing studies continue to suggest that there are still benefits to even light physical activity, especially in older adults

2. Lose weight if you’re overweight
   If you’re overweight, losing even 5 to 10 pounds can reduce your blood pressure. Plus, you’ll lower your risk for other medical problems.

A 2016 review of several studies reported that weight loss diets reduced blood pressure by an average of 3.2 mm Hg diastolic and 4.5 mm Hg systolic

3. Cut back on sugar and refined carbohydrates
   Many scientific studies show that restricting sugar and refined carbohydrates can help you lose weight and lower your blood pressure.

A 2010 study compared a low-carb diet to a low-fat diet. The low-fat diet included a diet drug. Both diets produced weight loss, but the low-carb diet was much more effective in lowering blood pressure.

The low-carb diet lowered blood pressure by 4.5 mm Hg diastolic and 5.9 mm Hg systolic. The diet of low-fat plus the diet drug lowered blood pressure by only 0.4 mm Hg diastolic and 1.5 mm Hg systolic

A 2012 analysis of low-carb diets and heart disease risk found that these diets lowered blood pressure by an average of 3.10 mm Hg diastolic and 4.81 mm Hg systolic

Another side effect of a low-carb, low-sugar diet is that you feel fuller longer, because you’re consuming more protein and fat.

4. Eat more potassium and less sodium
   Increasing your potassium intake and cutting back on salt can also lower your blood pressure .

Potassium is a double winner: It lessens the effects of salt in your system, and also eases tension in your blood vessels. However, diets rich in potassium may be harmful to individuals with kidney disease, so talk to your doctor before increasing your potassium intake.

It’s easy to eat more potassium — so many foods are naturally high in potassium. Here are a few:

low-fat dairy foods, such as milk and yogurt
fish
fruits, such as bananas, apricots, avocados, and oranges
vegetables, such as sweet potatoes, potatoes, tomatoes, greens, and spinach
Note that individuals respond to salt differently. Some people are salt-sensitive, meaning that a higher salt intake increases their blood pressure. Others are salt-insensitive. They can have a high salt intake and excrete it in their urine without raising their blood pressure

The National Institutes of Health (NIH) recommends reducing salt intake using the DASH (Dietary Approaches to Stop Hypertension) diet (16Trusted Source). The DASH diet emphasizes:

low-sodium foods
fruits and vegetables
low-fat dairy
whole grains
fish
poultry
beans
fewer sweets and red meats

5. Eat less processed food
   Most of the extra salt in your diet comes from processed foods and foods from restaurants, not your salt shaker at home . Popular high-salt items include deli meats, canned soup, pizza, chips, and other processed snacks.

Foods labeled “low-fat” are usually high in salt and sugar to compensate for the loss of fat. Fat is what gives food taste and makes you feel full.

Cutting down on — or even better, cutting out — processed food will help you eat less salt, less sugar, and fewer refined carbohydrates. All of this can result in lower blood pressure.

Make it a practice to check labels. According to the U.S. Food and Drug Administration (FDA), a sodium listing of 5 percent or less on a food label is considered low, while 20 percent or more is considered high

6. Stop smoking
   Stopping smoking is good for your all-around health. Smoking causes an immediate but temporary increase in your blood pressure and an increase in your heart rate .

In the long term, the chemicals in tobacco can increase your blood pressure by damaging your blood vessel walls, causing inflammation, and narrowing your arteries. The hardened arteries cause higher blood pressure.

The chemicals in tobacco can affect your blood vessels even if you’re around secondhand smoke. A study showed that children around secondhand smoke in the home had higher blood pressure than those from nonsmoking homes.

7. Reduce excess stress
   We live in stressful times. Workplace and family demands, national and international politics — they all contribute to stress. Finding ways to reduce your own stress is important for your health and your blood pressure.

There are lots of different ways to successfully relieve stress, so find what works for you. Practice deep breathing, take a walk, read a book, or watch a comedy.

Listening to music daily has also been shown to reduce systolic blood pressure . A recent 20-year study showed that regular sauna use reduced death from heart-related events . And one small study has shown that acupuncture can lower both systolic and diastolic blood pressure .

8. Try meditation or yoga
   Mindfulness and meditation, including transcendental meditation, have long been used — and studied — as methods to reduce stress. A 2012 study notes that one university program in Massachusetts has had more than 19,000 people participate in a meditation and mindfulness program to reduce stress.

Yoga, which commonly involves breathing control, posture, and meditation techniques, can also be effective in reducing stress and blood pressure.

A 2013 review on yoga and blood pressure found an average blood pressure decrease of 3.62 mm Hg diastolic and 4.17 mm Hg systolic when compared to those who didn’t exercise. Studies of yoga practices that included breath control, postures, and meditation were nearly twice as effective as yoga practices that didn’t include all three of these elements .