How to lower blood pressure

How to lower blood pressure

High blood pressure, which is also known as hypertension, is a chronic medical condition, though, left untreated, can cause further health problems. You can help to successfully lower your high blood pressure by following the important tips in this article.


Have your blood pressure checked often, and know what the numbers mean. When your doctor or healthcare professional checks your blood pressure, he or she will give you two numbers. The first number is your systolic pressure, or the amount of pressure in your arteries when your heart contracts to pump the blood.

The second number is your diastolic pressure, or the amount of pressure in your arteries when your heart relaxes to allow the blood flow into the heart. According to the American Heart Association, if your systolic pressure is less than 130, and your diastolic pressure is over 85, your blood pressure is considered to be normal. If the numbers are higher than these, then your blood pressure is considered to be too high.

Tip #2

The most important things for you to do, of course, are to take your prescribed medicine and follow your doctor’s advice on how you can help to lower your blood pressure.

Tip #3

If you are overweight, you need to lose those excess pounds. The added weight causes unneeded stress on your heart as well as on your entire body.

Tip #4

Keep your consumption of alcoholic drinks to a moderate level, which is one or two drinks per day. High- alcohol consumption has been shown to increase a person’s blood pressure levels.

Tip #5

Caffeine has also been found to cause adverse effects in people who have high blood pressure. Ideally, you should only drink decaffeinated coffee as well as tea and soft drinks. Caffeine lowers the levels of calcium as well as other important nutrients in your body.

Tip #6

Some people with high blood pressure have been found to have low levels of calcium, potassium, and vitamin C. Make sure to include yogurt, cheese, and other low-fat dairy products in your daily diet in order to increase your calcium level. Be careful when choosing low-fat foods, though. Some foods that have been reduced in fat have added sodium. Check product labels carefully. And, including plenty of potassium-rich bananas, potatoes,and raisins in your daily diet mayhelp to lower your high blood pressure. Also, citrus fruits, such as oranges and grapefruit are a good source of vitamin C.

Tip #7

Increase your daily intake of fiber. Whole-grain foods are an especially good source of fiber. Fiber has been shown not only to aid in the lowering of cholesterol levels, but it also helps to reduce high blood pressure levels.

Tip #8

Relax. Stress can cause many health problems and high blood pressure is one of them. Plenty of fresh air and exercise can help reduce your stress level, and in turn, help to lower your high blood pressure.

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