How to lower blood pressure

High blood pressure, also called hypertension, can raise your risk of developing heart disease, such as heart failure or heart attack. It can also increase the risk of stroke, kidney disease and other serious conditions. Fortunately, there are many things you can do to reduce your blood pressure and lower the likelihood of health complications.

Making the following dietary changes can help control blood pressure:

• Eat balanced meals consisting of fruits, vegetables, lean protein and whole grains
  
• Reduce your intake of sodium
• Avoid highly processed foods and fast foods as much as possible
• Eat more foods that are rich in potassium, such as bananas, avocados and potatoes with skin

In some cases, healthcare providers recommend the Dietary Approaches to Stop Hypertension (DASH) diet for people with hypertension. This diet typically consists of:

• 6 to 8 daily servings of grains
  
• 6 or fewer daily servings of fish, poultry and lean cuts of red meat
• 4 to 5 daily servings of fruit
• 4 to 5 daily servings of vegetables
• 2 to 3 daily servings of low-fat or fat-free dairy products
• 2 to 3 daily servings of polyunsaturated or monounsaturated fats and oils
• No more than 1,500 to 2,300 milligrams of sodium per day
• 4 to 5 weekly servings of nuts, seeds, dry beans and peas
• No more than 5 weekly servings of sweets

Regular aerobic exercise can help strengthen the cardiovascular system and lower blood pressure. Most adults benefit from at least 150 minutes per week of moderate-intensity exercise, such as brisk walking, or at least 75 minutes per week of high-intensity exercise, like swimming laps or jogging. You can divide the minutes up however you wish. If you’re new to exercise, talk to your healthcare provider about which activities are right for you.

If you’re overweight, losing as little as 5% to10% of your total weight can lead to improvements in your blood pressure and overall health. Following a healthy eating plan and exercising regularly can support weight loss and maintain a healthy weight going forward. Ideal body weight depends on your height, and healthcare providers may discuss body mass index (BMI) with you. A healthy BMI is 20 to 25, but because BMI doesn’t measure body fat in a precise way, waist circumference may also be used.

Not getting enough sleep or experiencing poor-quality sleep can contribute to hypertension. To support sleep:

• Avoid caffeine and large meals late in the day
  
• Exercise regularly, but avoid physical activity close to bedtime
• Establish a consistent bedtime and waking time
• Limit your exposure to devices that produce blue light, such as smartphones and TVs, close to bedtime
• Use blackout curtains or an eye mask to block out light
• Reduce noisy disruptions to sleep by wearing earplugs or using a white noise machine
• Don’t drink alcohol late in the day

Every time that you smoke, your blood pressure rises for a short period of time. Smoking can also contribute to plaque buildup in your arteries, leading to sustained increases in blood pressure. By quitting smoking, you can help lower your blood pressure and reduce your risk for heart disease, lung cancer and other medical conditions caused by smoking.

Quitting cold turkey can be difficult. Talk to your healthcare provider about ways to manage cravings and withdrawal symptoms. Nicotine replacement therapy products and prescription smoking cessation medications can help you quit.

Alcohol can also raise blood pressure levels and contribute to hypertension. If you drink alcohol, limit your intake and avoid binge drinking. The Centers for Disease Control and Prevention (CDC) recommends no more than one alcoholic beverage per day for women and no more than two for men.

When you’re in a stressful situation, your blood pressure rises to help you prepare to fight off or flee from the threat. With chronic stress, changes in the body can keep blood pressure levels elevated. Finding ways to cope with stress may help you lower your blood pressure. Some positive ways to deal with stress include:

• Talking to a trusted loved one or a mental healthcare provider
  
• Deep breathing
• Meditation and mindfulness exercises
• Yoga and tai chi
• Enjoying hobbies and recreational activities
• Listening to music

If you’re at risk for or have been diagnosed with hypertension, monitoring your blood pressure levels at home is often an integral part of treatment. By keeping tabs on your numbers, you and your healthcare provider can see how well lifestyle changes are working to lower your blood pressure. Write down your blood pressure levels or invest in a Bluetooth-enabled blood pressure monitor that automatically records your readings in a mobile app for easier tracking.

When lifestyle changes alone don’t do enough to lower blood pressure, healthcare providers can prescribe medications. There are many kinds of blood pressure medications available. Your healthcare provider will determine which is right for you based on your age, blood pressure and health history.

Check your blood pressure after five minutes of rest and distractions. If the first one is elevated, check it two times, five minutes apart. You may check it first thing in the morning before breakfast or before you sleep while you’re relaxed. Checking your blood pressure once or twice a day is usually adequate if you are being treated for hypertension or have other risk factors, such as diabetes or a history of heart attack or stroke.

Your healthcare provider may check blood pressure twice on two different occasions before diagnosing someone with hypertension. It would be beneficial to take your blood pressure monitoring device to your doctor’s appointment to make sure it is measuring accurate blood pressure by checking it in the office and with your device simultaneously.

Updated August 2024.