LIFE

Doctors Say These 10 Easy Tips Can Help Lower Your Blood Pressure

by Phil Mutz
Phil is an Editor at LittleThings. He loves writing and the outdoors. You can often find him at the movies or the park.

According to the Centers for Disease Control and Prevention, roughly one in three adults in the U.S. suffers from high blood pressure, and 48% of those do not have it under control.

The high number of people who do not have control over their blood pressure is disturbing, considering that 360,000 American deaths each year include high blood pressure as one of the causes.

But what can I do to help keep my blood pressure at a normal level?

As someone who pays attention to what is going on inside my body, I am always on the lookout for any kind of symptoms that indicate something might be wrong. And I try to be proactive in maintaining a healthy lifestyle to prevent conditions like high blood pressure.

So when I spotted this exclusive list of 10 tips for how to lower your blood pressure, I knew I’d be trying all of them out.

While none of these is a replacement for your doctor’s advice or for your blood pressure medication, these are very easy ways to help in lowering your blood pressure — I’m so glad I know these!

Will you be trying these easy ideas yourself? Let us know in the comments!

1. Eat Your Veggies

how to lower your blood pressure
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While you don’t necessarily have to give up meat, increasing the amount of healthy vegetables you eat can be very helpful in controlling your blood pressure.

According to the Physicians Committee for Responsible Medicine, studies show that “adults who follow a vegetarian diet have a blood pressure…lower than adults who consume a diet including meat. Changing the way you eat to favor fruits, vegetables, whole grains, and legumes can bring your blood pressure down and reduce need for antihypertensive medications.”

2. Put Down the Salt

how to lower your blood pressure
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Salt is one of those things that people love to load on. But too much salt can actually be a large factor in some people developing high blood pressure. Cutting back and only using a little bit can help keep things in check.

The American Heart Association recommends that “Americans consume less than 1,500 mg/day sodium, which is the level with the greatest effect on blood pressure.”

3. Pick Up a Banana

how to lower your blood pressure
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It might sound strange, but foods like bananas, avocados, and nuts that are high in potassium can be an important part of a low blood pressure diet.

According to the Physicians Committee for Responsible Medicine, “Your kidneys use potassium and sodium to balance blood flow in your body. By opting for foods low in sodium and rich in potassium, your blood pressure will naturally fall.”

4. Switch to Tea

how to lower your blood pressure
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While the connection between caffeine and high blood pressure has often been debated, experts recommend switching out your cup of coffee for a delicious cup of tea.

According to Prevention Magazine, “Study participants who sipped 3 cups of hibiscus tea daily lowered systolic blood pressure by 7 points in 6 weeks on average, say researchers from Tufts University.”

5. Go for a Walk

how to lower your blood pressure
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It might seem like common sense that exercise is good for you, but doing something as simple as going for a walk can help lower your blood pressure.

The American College of Sports Medicine writes, “Exercise not only improves the workings of the cardiovascular system, but can lower blood pressure as well… Research shows that moderate physical activity – such as 30 minutes a day of brisk walking – significantly contributes to longevity.”

6. Indulge in Dark Chocolate

how to lower your blood pressure
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While you probably shouldn’t sit down and eat an entire bag of dark chocolates, a moderate amount has been found to have a positive effect on your blood pressure.

According to Prevention Magazine, “Dark chocolate varieties contain flavanols that make blood vessels more elastic. In one study, 18% of patients who ate it every day saw blood pressure decrease. Have 1/2 ounce daily (make sure it contains at least 70% cocoa).”

7. Put Out the Cigarette

how to lower your blood pressure
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Obviously, there is a long list of negative health effects that come from smoking. And as you might expect, high blood pressure is one of them. If you are looking to lower you blood pressure, it may just be time to finally put down those cigarettes.

WebMD writes, “The nicotine in cigarette smoke is a big part of the problem. It raises your blood pressure and heart rate, narrows your arteries and hardens their walls, and makes your blood more likely to clot.”

8. Drink Less

how to lower your blood pressure
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While having an occasional drink or two shouldn’t be a problem, excessive drinking can actually cause a significant rise in your blood pressure.

Dr. Sheldon G. Sheps writes, “Drinking too much alcohol can raise blood pressure to unhealthy levels. Having more than three drinks in one sitting temporarily increases your blood pressure, but repeated binge drinking can lead to long-term increases.”

9. De-Stress

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There are many ways to de-stress, including meditation, writing, or listening to music. Those with high blood pressure should consider taking on as many low-stress activities as possible.

The Mayo Clinic writes, “Chronic stress is an important contributor to high blood pressure. Occasional stress also can contribute…if you react to stress by eating unhealthy food, drinking alcohol, or smoking.”

10. Watch Your Weight

10. Watch Your Weight
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Weight is not always an issue for everyone. But for some folks who are overweight and suffer from high blood pressure, shedding a few pounds can be key to lowering those numbers.

According to the Mayo Clinic, “Weight loss is one of the most effective lifestyle changes for controlling blood pressure. Losing just 10 pounds can help reduce your blood pressure.”

Keeping your blood pressure at normal levels is vitally important to your health. These tips are easy, medically-proven ways to help bring down those numbers.

Which of these tips will you be trying yourself? Let us know in the comments.

Please SHARE this vital information about high blood pressure with friends and family!