![]() Men should drink no more than two servings of alcohol per day.You should also limit your alcohol intake accordingly: Over time, both contribute to sustained high blood pressure. Limit alcohol and stop smokingīoth smoking and excessive alcohol consumption cause a temporary rise in blood pressure. ![]() ![]() But rather than trying a trendy diet, take steps to follow a healthy eating pattern instead. What you eat is a critical part of weight loss and healthy weight maintenance. "Even losing as little as five to ten pounds can have a positive impact." "Losing excess weight almost always leads to improvements in blood pressure," says Dr. If you're overweight, dropping pounds brings a slew of health benefits - including helping combat high blood pressure. "This isn't to say you can't eat processed foods or go to restaurant anymore but reducing how frequently you do so can drastically reduce your blood pressure." 3. "The best way to reduce your salt intake is to control the amount of salt that goes into your food by cooking at home," says Dr. In fact, 70% of our salt intake comes from these foods. "This might not sound difficult, but I think what a lot of people don't realize is that most of the salt we consume comes from processed foods and eating out." "The goal is to limit yourself to less than 2,000 mg of salt per day," says Dr. (Related: What Happens When You Eat Too Much Salt?) Thomas recommends making is reducing your salt intake. When it comes to lowering high blood pressure, the No. "It's a simple thing you can do that will benefit you greatly." 2. "A lot of people have very stationary jobs, so increasing physical activity can also be just getting up to move more often," adds Dr. ![]() Overall daily movement is a crucial component, too. He also notes that reaping the health benefits of activity isn't just about time spent at the gym. "Even walking just 20 to 30 minutes a day can lead to significant health improvements, especially if you weren't active before," says Dr. The amount of physical activity recommended may sound daunting if you're new to exercise. "This not only improves your blood pressure, but also your overall health." "Physical activity helps stimulate blood flow, increase muscle mass and reduce fat," explains Dr. "And most people don't exercise as much as they should."Įxperts recommend getting around 150 minutes of aerobic activity each week, plus strength training twice a week. "Inactivity leads to high blood pressure over time," says Dr. In other words, his advice applies to anyone falling short of a healthy lifestyle - whether or not your blood pressure numbers need work just yet. "That said, it's never too early to implement these changes." "These modifications are most immediately important for people who already have elevated or high blood pressure," says Dr. Thomas' advice for lowering blood pressure naturally begins and ends with healthy lifestyle changes. "In certain cases, making significant modifications to your lifestyle is sufficient for lowering high blood pressure, even reversing it altogether." 5 ways to lower your blood pressure naturallyĭr. "We don't always need to consider medications right away," says Dr. Healthy lifestyle changes are always an important part of lowering your blood pressure, but are they ever enough on their own? The question is, can you control high blood pressure without medication? "Left uncontrolled, this can eventually lead to heart attack, stroke and chronic health issues, which is why managing high blood pressure is so important." Felix Thomas, cardiologist at Houston Methodist. "High blood pressure, also called hypertension, places stress on the heart and arteries," explains Dr. Your doctor is worried about what your climbing blood pressure means for your long-term health, but what you may be most worried about is what it means for your daily life - including whether you'll have to start taking medication every day.
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