Exercise is a great way to lower blood pressure. Regular exercise strengthens and improves your heart's blood pumping, lowering artery pressure.
Walk and exercise regularly
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1
World salt consumption is high. High consumption of processed and prepared foods is to blame. Salt raises blood pressure and heart disease, including stroke.
Reduce your sodium intake
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2
Alcohol increases blood pressure and the risk of chronic diseases like high blood pressure. Low to moderate alcohol consumption may protect the heart, but it may also have side effects.
Drink less alcohol
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3
Potassium helps your body eliminate sodium and reduces blood vessel pressure. Most people eat more sodium and less potassium in modern diets.
Consume potassium-rich foods.
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4
If you've ever had your blood pressure taken after drinking coffee, you know caffeine boosts it instantly. Drinking caffeine regularly may not cause a lasting increase, though.
Cut back on caffeine
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5
High blood pressure is caused by stress. Chronic stress puts your body in fight-or-flight mode. This causes a faster heart rate and narrowed blood vessels.
Learn to manage stress
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6
Consuming large amounts of dark chocolate may not be healthy, but small amounts may. Dark chocolate and cocoa powder contain flavonoids, which dilate blood vessels.
Eat dark chocolate or cocoa
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7
Overweight people's heart health can improve with weight loss. Losing 5% of your weight can significantly lower hypertension.
With exercise, weight loss is even more effective.
Try to lose weight, if necessary
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8
Smoking is a major risk factor for heart disease, so quit. Every cigarette puff raises blood pressure temporarily. Also, tobacco chemicals damage blood vessels.
If you smoke, consider quitting
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9
Sugar is linked to high blood pressure in growing research. In kids and teens, sugary drinks raised blood pressure.
Reduce refined carbs and sugar.
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10
Berry flavors go beyond juicy. Heart-healthy polyphenols are in them. Polyphenols improve blood pressure, insulin resistance, and inflammation and reduce stroke, heart disease, and diabetes rate.
Eat berries
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11
Meditation and deep breathing are also "stress reduction techniques," but they deserve special mention. Deep breathing and meditation activate the parasympathetic nervous system.
Meditate or breathe deeply.
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12
High blood pressure is common in calcium-deficient people. Calcium-rich diets may lower blood pressure, but supplements haven't been proven to do so.