How to lower blood pressure

How to lower blood pressure quickly and naturally

When someone has high blood pressure, also known as hypertension, it means their blood is pumping with too much force against the artery walls. The condition can eventually lead to heart disease, stroke, or other cardiac conditions. High blood pressure is extremely common in the United States. More than 116 million people in the country have it—and many don’t even know theirs is too high, because it can be asymptomatic, says John Osborne, MD, director of cardiology at LowT Center / HerKare and a volunteer for the American Heart Association (AHA).

The reason many people don’t know? “There are often few or no symptoms associated with high blood pressure,” says Sondra DePalma, a cardiac physician assistant at PinnacleHealth Cardiovascular Institute with UPMC in Harrisburg, Pennsylvania, “which is why it is called the ‘silent killer.’”

The good news? There are natural ways to lower blood pressure with the proper diet and healthy lifestyle changes.

What is good blood pressure?

A good, healthy blood pressure reading for adults—taken while seated, with a blood pressure cuff—should be 120/80. The first number is the systolic blood pressure (how much pressure is in your arteries during a heartbeat), and the second is the diastolic blood pressure (how much pressure is in your arteries between heartbeats). Anything over that is either considered elevated or high.

What is a dangerous level of blood pressure?

For adults, elevated blood pressure ranges from 121/80 to 129/80. High blood pressure starts at 130/80 or higher—that’s stage one. Stage two, or the worst degree, is 140/90 and above. If the systolic blood pressure is more than 180, that’s where it starts getting really dangerous, increasing the likelihood of an immediate heart attack, heart failure, or stroke.

If you have a blood pressure reading of 180/120 or greater, the American Heart Association recommends waiting 5 minutes and then taking a second reading. If your blood pressure stays at an elevated level but you’re not experiencing any symptoms, it’s considered hypertensive urgency. In this scenario, you should reach out to your provider for guidance—they may recommend adjustments to your medications, or advise you to go to the hospital for treatment.

If you’re experiencing symptoms such as shortness of breath, back or chest pain, numbness or weakness, vision changes or difficulty speaking, don’t wait to see if your blood pressure comes down on its own. These symptoms are signs of a hypertensive emergency and can cause organ damage—call 911 immediately.

15 ways to lower your blood pressure naturally

Here’s how to lower blood pressure with lifestyle changes:

1. Eat healthy

There’s a specific diet designed for heart health called the DASH Diet. It stands for “dietary approaches to stop hypertension” and was developed by the National Institutes of Health. Following the DASH Diet (which is essentially a Mediterranean diet with some low-fat dairy added in) can lower blood pressure just as effectively as taking a pill, Dr. Osborne says. It highlights foods that are high in magnesium, potassium, and calcium, while limiting salt and sodium intake. Following the DASH diet for as little as 2 weeks can lower your blood pressure. Here’s some of what you’ll eat on the diet.

Some of the biggest things to eliminate are excess sodium (try to reduce sodium intake by about 1,000 mg per day, Dr. DePalma says), processed foods, sugar, condiments (which are often packed full of too much salt and sugar), bread, and cheese.

2. Try apple cider vinegar

Apple cider vinegar has long been touted as a remedy for high blood pressure, but Dr. Osborne notes that no comprehensive clinical trial has been able to determine how effective it actually is. Although one small study in rats showed a decrease in systolic blood pressure after they consumed acetic acid, no such research has been conducted among humans.

That being said, Dr. Osborne is not against patients trying it—if you find that taking apple cider vinegar every day keeps your blood pressure low, then keep doing it.

3. Cut back on alcoholic beverages

“People that drink modestly, so one to two drinks, may actually see a modest effect on cardiovascular events and may see modestly lower blood pressure,” Dr. Osborne explains. “However, if you drink anything more than that, it clearly elevates blood pressure.” In fact, a recent study found that men and women who drank too much alcohol were at increased risk of high blood pressure.

4. Reduce caffeine intake

5. Get regular exercise

Make regular physical activity part of your daily routine; even just a half hour per day can boost health and help you achieve a healthy weight. Aerobic exercise in particular has been studied as a possible non-pharmacological treatment for high blood pressure. Try taking the stairs at work or walking around while you’re on the phone.

6. Lose weight

7. Avoid all nicotine

8. Avoid drugs

9. Monitor your medications

Some medications and supplements can alter the effectiveness of blood pressure medication or raise blood pressure. These include:

Talk to your provider or pharmacist if you take any of the above.

10. Practice mindfulness

Stress hormones constrict your blood vessels, thereby raising your blood pressure. Practicing stress-reduction techniques can be an effective way to naturally lower your blood pressure. When you feel your blood pressure rising, try deep breathing exercises and other mindfulness techniques to lower your body’s physical reaction to stress.

11. Try a supplement

Three main minerals are used to naturally lower blood pressure. If you follow a heart-healthy diet, you’re likely to get enough of these from your food—but for people with poor eating habits, supplementing might be a good idea. Try these:

*Some may recommend taking a potassium supplement, but it’s especially important to get your current potassium levels tested before doing so. Too much potassium can have potentially fatal side effects.

12. Drink water

13. Mineral rich nuts and seeds

Unsalted seeds like pumpkin, flaxseed, chia, hemp, and sunflower contain minerals that can help to lower blood pressure. And research suggests that incorporating nuts like almonds, walnuts, and pistachios can decrease your blood pressure levels too.

14. Garlic

15. Sleep

When you sleep, your blood pressure goes down. If you don’t get enough sleep, your blood pressure stays elevated for a longer period of time. In fact, one study found that even sleep disturbances such as difficulty falling asleep and poor sleep quality raised blood pressure. That’s why it’s important to prioritize your sleep, aiming for the recommended 7-8 hours each night.

How to lower blood pressure quickly

First and most importantly, if you think you’re having a complication of high blood pressure such as a stroke, a heart attack, or something else, seek immediate medical attention. Don’t try to solve problems like these on your own—you need comprehensive care.

Otherwise, when you feel your blood pressure may be too high and you want to lower it quickly, Dr. Osborne suggests calming down. Here are some things you can try:

If you find these steps do not help, then call your healthcare provider. If it’s a continual problem, try making the following lifestyle changes:

Remember that it can take a few weeks or up to a month to see the effects of that in your blood pressure, so keep plugging away for the best results.

“Taking medications and following a healthy diet not only reduces [hypertension],” Dr. DePalma says, “but it significantly decreases the risk of heart disease, stroke, and other complications of hypertension. A healthcare provider will recommend a medication that has the most benefit with the fewest potential side effects.”

How To Lower High Blood Pressure Naturally

Table of Contents

Your blood pressure is an essential indicator of your overall health, which is why monitoring it regularly—and understanding what the numbers mean—is important, especially if you’re at risk for hypertension, or high blood pressure.

High blood pressure should never be ignored, as it can lead to health complications, diseases like heart disease, retinopathy (eye disease) and chronic kidney disease, and even death. An easy way to keep tabs on your blood pressure levels and ensure they aren’t in an elevated range is with an at-home blood pressure monitor. There are an array of blood pressure monitors out there that make tracking your readings easy, and once you know your numbers, you can take the necessary steps to get them within a healthy range.

While medications may be necessary to lower your blood pressure, reducing high blood pressure at home is possible with some dedication. Even if you’re on doctor-prescribed medication, there are steps you can take to reduce your blood pressure naturally.

iHealth Track Blood Pressure Monitor

iHealth Track Blood Pressure Monitor

12 Natural Ways to Reduce High Blood Pressure at Home

In addition to determining whether you need medications, which you should discuss with your doctor, healthy lifestyle choices can make a significant difference in reducing high blood pressure. Try incorporating the following changes and habits into your daily life.

1. Lose Weight if You’re Overweight

Weight loss is an important part of reducing high blood pressure, especially for people with obesity, as it’s a strong risk factor for hypertension. Dr. Mehta says people who are overweight can have between a two- to six-fold increase in risk of developing hypertension.

“With less weight, the heart and arteries do not have to work as hard,” says Dr. Desai. “The heart muscle and the muscles in the arteries do not thicken. Thickening can lead to further increases in blood pressure because of reduced give or elasticity of blood vessels.”

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2. Exercise

Most doctors recommend at least 30 minutes of moderate-intensity aerobic exercise each day. “Aerobic exercise gets the heart rate up in a gradual and consistent fashion, helps to stretch the heart and arteries, and also increases blood flow to the organs,” says Dr. Desai.

If you can’t do 30 minutes, Dr. Desai recommends at least 15 to 20 minutes a day, five to seven days a week. Some aerobic exercise options include walking, running, swimming, using an elliptical machine, cycling and playing tennis.

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3. Decrease Your Salt Intake

“Salt is the enemy of high blood pressure,” says Dr. Desai. When you eat too much salt, it increases the amount of fluid that enters the bloodstream and arteries from the surrounding tissue, which raises the pressure in the arteries.

While you may not have to remove salt from your diet completely, avoid foods very high in salt like chips, French fries, salted nuts, soups, store-bought salad dressings, processed foods and cheese.

4. Avoid Excess Caffeine

Drinking too much coffee or too many energy drinks that contain caffeine isn’t recommended for people with high blood pressure. “Caffeine is a form of adrenaline,” says Dr. Desai. “It constricts the arteries and raises the heart rate, both of which increase blood pressure.”

If you have high blood pressure, ask your doctor whether you need to adjust your morning coffee habit, as Dr. Mehta says high levels of caffeine can worsen blood pressure control. The Food and Drug Administration (FDA) considers the equivalent of four cups of coffee a day (400 milligrams) safe for the general population, but most experts recommend 200 milligrams or less (two cups of coffee) for people with established hypertension, says Dr. Mehta.

5. Drink More Water

Staying hydrated may be an important way to keep your blood pressure reading in a normal range. “When you’re dehydrated, the body produces stress hormones to maintain blood flow to organs,” says Dr. Desai. This response can increase blood pressure.

6. Drink Less Alcohol

Alcohol can increase your body weight, deplete the body of magnesium and potassium, and dehydrate you, according to Dr. Desai. What’s more, alcohol increases stress levels, which cause elevated blood pressure over time as well, he says.

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7. Try Blood Pressure Support Supplements

8. Avoid Processed Foods

A healthy diet plays an important part in reducing high blood pressure, so many doctors recommend reducing consumption of processed foods. Processed foods are often loaded with sodium and saturated fats, two things people with hypertension want to avoid.

“A good rule of thumb is to have multiple colors of food on your plate,” says Dr. Desai. He recommends eating more berries, bananas, beets, dark chocolate, kiwis, watermelon, oats, garlic, lentils, pomegranates, cinnamon, unsalted pistachios and fermented foods like yogurt.

9. Reduce Stress Through Meditation and Rest

“Chronic stress can lead to chronic elevations in the stress hormones cortisol and adrenaline,” says Dr. Desai. “These hormones constrict the arteries and cause weight gain, which further increases blood pressure.”

He recommends reducing stress by using breathing exercises, practicing meditation, completing physical exercise, practicing yoga, logging quality sleep, taking breaks throughout the day, spending time in nature, listening to music and eating a balanced diet.

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10. Quit Smoking

11. Eat Dark Chocolate

Dr. Desai notes the dark chocolate should have high amounts of cocoa—aim for at least 70%—and should be low in sugar. “It’s likely that a compound in dark chocolate known as flavonoids releases a substance known as nitric oxide, which relaxes blood vessels,” says Dr. Mehta.

12. Try the DASH Diet

If you’re unsure how to change your diet to lower blood pressure, Dr. Mehta recommends trying the Dietary Approaches to Stop Hypertension (DASH) diet, which he says is “the best studied dietary approach to helping with hypertension.” It consists of foods rich in potassium, calcium, magnesium, fiber and protein and low in saturated fat and sodium.

What Is High Blood Pressure?

“Blood pressure is basically the pressure within our arteries, which are the tubes that carry blood away from the heart in order to distribute oxygen to the rest of our bodies,” says Sameer K. Mehta, M.D., a cardiologist at Denver Heart in Lakewood, Colorado.

A blood pressure reading consists of two numbers: systolic blood pressure, which is the top number, and diastolic blood pressure, which is the bottom number. A reading lower than 120/80 mmHg is considered normal blood pressure, according to the Centers for Disease Control and Prevention (CDC).

Unless blood pressure is extremely elevated, at least three separate blood pressure readings are required to diagnose hypertension, and one of those readings should be performed outside the doctor’s office, says Dr. Mehta. Up to a third of the population develops high blood pressure readings isolated to the doctor’s office because of a phenomenon known as “white coat hypertension,” which is when your blood pressure readings are higher in a doctor’s office exclusively, often thought to be caused by the stress of being there.

“High blood pressure means that this consistently elevated pressure is more than what your organs and arteries can handle,” says Aseem Desai, M.D., a cardiologist with Providence Mission Hospital in Southern California. “As a result, the heart and arteries work harder to deliver blood and oxygen to organs. If this occurs, part of our organs do not function properly and/or can die.” For instance, if the heart has to pump against high blood pressure constantly, the heart muscle can hypertrophy (enlarge) and eventually lose its ability to function properly.

High blood pressure can increase your risk of developing a heart attack, stroke, death, kidney failure, eye damage and heart failure.

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How to Eat to Lower Blood Pressure

This article was medically reviewed by Luba Lee, FNP-BC, MS. Luba Lee, FNP-BC is a board certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006.

There are 16 references cited in this article, which can be found at the bottom of the page.

This article has been viewed 157,113 times.

Research suggests that reducing your sodium intake may help lower high blood pressure (hypertension). Over time, high blood pressure may contribute to health conditions like heart attack and stroke, so you likely want to do everything you can to help lower it. [1] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source Studies show that you might be able to control hypertension by switching to a heart-healthy low sodium diet and exercising regularly. [2] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source However, check with your doctor before making changes to your diet and exercise regime so you can make sure the changes are right for you.

Limit salt intake. Sodium can significantly affect how high your blood pressure is. Salt is the first element of your diet you will need to tackle to lower your blood pressure. Talk to your doctor about the amount of salt you should eat: the human body needs a small amount of salt; so eliminating it entirely can cause health problems. [3] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source

Most adults can consume up to 2,300 mg of sodium a day without significant health risks. [4] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source But, many food products have several hundred mg of sodium in one small serving. The total can grow astronomically; so read labels and avoid extra salt.

If your blood pressure is high, your doctor might recommend you eat 1,500 mg of sodium a day. That’s about half a teaspoon of salt. You might be advised to keep your sodium intake below 1,500 mg if you have been diagnosed with kidney disease or diabetes.

Your doctor might advise you to watch your sodium if you are from a high-risk population. All women over 65 and men over 45 are at an increased risk of high blood pressure. Black men and women are prone to high blood pressure and serious complications.

Avoid processed foods. Most of the salt and sugar you consume comes from processed foods, such as soup, chips, bread, many cereals, cakes/donuts — and mackerel/sardines, canned meats, cured meats as well as lunch meats, plus pork that has «water added».

Prepared frozen foods, restaurant or any other meal you can buy «to go» is likely to be packed with sodium. North Americans eat almost twice as much salt as they should, and ¾ of that salt comes from processed foods. [5] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source

Foods that do not appear salty are still high sodium if they have been processed and are not marked «low sodium.» Cooking fresh food from unprocessed ingredients is the biggest step toward cutting salt from your diet.

Cut out sweets or eat five or fewer lowered sugar sweets a week. 100% unsweetened cocoa powder stirred into natural peanut butter or sprinkled over fruit with stevia makes a great snack. Eating fewer sweets is a question of lowering your sugar craving.

Limited sugar will provide you with special treats and fewer health problems, as you eat it sparingly. Gradually lower sweetness of treats. Try out desserts that are sweetened with fruit, applesauce or fruit juice.

Make a smoothie, juice, or mango lassi for a dessert. Lowering sugar in fruit ices, sorbets, and lemonade creates a healthier option.

Baked or poached fruit can be an elegant dessert for company. Poach pears or other seasonal fruit in juice, and serve with a dollop of yogurt [7] X Research source or a garnish of fresh fruit and citrus zest (shredded peelings).

Baking low sugar/low salt granola bars and nutty cookies at home can provide you with healthy sweet snacks throughout the week.

Use applesauce in place of shortening in cookies and loaf cake. Use plain or unsweetened flavored protein powder in place of flour in biscuits, waffles and pancakes, plain for thickening sauce or chili-con-carne.

Cut down on sugary drinks of all kinds (try stevia or stevia blends; it’s an acquired taste so be patient). If you have a sweet drink, such as a soda (even sugar-free), it still counts toward your five or fewer sweets. Try to cut carbonated sodas/pops and sugary fruit drinks out of your diet entirely: it is probably the top source of added sugar in your diet. [8] X Research source

How to Raise Low Blood Pressure Naturally

Blood pressure levels change during the day. Your body constantly works on balancing your blood pressure. Blood pressure helps your vital organs, including your brain and lungs, get enough blood and oxygen to function better. If you wonder how to raise low blood pressure naturally, in this article you will find 5 natural ways.

Having low blood pressure once in a while isn’t like to cause concern. But having it regularly can be because of diabetes, anemia, hypothyroidism, pregnancy or mildly happen when you stand up and after you eat.

What is Low Blood Pressure?

Blood pressure is usually lower than 120/80 in healthy adults. The low blood pressure value is below 90/60. Low blood pressure, also known as hypotension, can occur due to different reasons. Finding these causes and correcting them later is essential to stabilize low blood pressure.

Doctors divide low blood pressure into several categories, depending on the cause and other factors. Therefore, the answer to the question of how to raise low blood pressure depends on these categories.

Signs of Low Blood Pressure

When your blood pressure is lower than normal, you can feel it through symptoms of low blood pressure. Also known as hypotension, low blood pressure can show signs of headaches, dizziness, blurred vision, low-headedness, nausea and similar. Having low blood pressure can lead to insufficient blood and oxygen to some parts of your body.

Just like high blood pressure (hypertension), low blood pressure may come with no symptoms. That’s why if you think you have low blood pressure, make sure you check your blood pressure level. If your blood pressure level is lower than 90/60 mm Hg, you have low blood pressure. Healthy blood pressure is about 120/80 mm Hg.

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What Should We Do When Blood Pressure is Low?

Treatment is usually not needed in cases where low blood pressure does not cause signs and symptoms or only mild symptoms. The question of how to treat low blood pressure and how to raise low blood pressure naturally depends on the cause of the low blood pressure. For example, in treating a patient with low blood pressure due to a drug used, reducing the dose of the drug or discontinuing the drug completely comes to the fore.

Medications can be used to treat orthostatic hypotension, in which a decrease in blood pressure occurs when standing up from a sitting or lying position. With the steps below, you can maintain healthy levels of blood pressure.

How to Raise Low Blood Pressure in 5 Steps:

Here is how to raise low blood pressure with 5 easy steps:

1. Stay Hydrated / Prevent Dehydration

For a normal, healthy blood pressure level, the best beverage to drink is water. Water supports blood vessels and arteries, as well as blood flow to prevent low blood pressure.

Drinking water has another major benefit: preventing dehydration. Dehydration can lead to low blood pressure (hypotension). Alcohol consumption, heat and not drinking enough water can cause dehydration.

2. Eat Foods High B-12, Iron and Folate

Nutrient deficiency, especially B-12, iron and folate deficiency, often causes some types of anemia. Anemia is one of the reasons of low blood pressure. To increase red blood cells, avoid anemia and support your body in making more blood, you should eat foods high in B-12, iron and folate.

The questions of how to raise low blood pressure naturally through food can be answered with many different foods. Examples of foods high in B-12 include beef liver, yoghurt, eggs, nutritional yeast. Foods high in iron include spinach, legumes such as beans, lentils, chickpeas, peas, soybeans, pumpkin seeds, quinoa, broccoli, fish such as tuna and sardines. Foods high in folate include leafy greens, eggs, beef liver, citrus fruits, legumes and asparagus.

Learn about how to raise low blood pressure
with a healthy diet plan at TheLifeCo

3. Eat Foods High in Sodium

Foods that are high in sodium can increase blood pressure. When adding salt to your food, avoid high amounts. Because high amounts of salt can raise blood pressure too much. Try to prefer healthy salts like Himalayan salt. Himalayan salt is rich in sodium and other minerals like potassium and calcium. Avoid refined and processed salty foods and prefer sodium-rich foods such as sea beans, olives, cheese and tuna.

4. Eat Smaller Meals

Eating heavy meals in big portions often lowers blood pressure right after you finish your meal. That’s why eating smaller meals more frequently is an excellent way to keep blood pressure regulated. Also, do not skip meals as it can cause a drop in blood pressure. Make a regular eating schedule to avoid low blood pressure based on food.

Eating heavy meals in big portions often lowers blood pressure right after you finish your meal. That’s why eating smaller meals more frequently is a good way to keep blood pressure regulated. Also, do not skip meals as it can cause a drop in blood pressure. Make a regular eating schedule to avoid low blood pressure based on food.

5. Exercise

If you have symptoms of low blood pressure, be sure to take precautions so that you can exercise safely and effectively. Because sudden changes in posture can cause orthostatic hypotension, it is best to avoid any movement that involves head level or below the heart. This includes exercises such as bench press, sit-ups, bend rowing, reverse flight, and yoga, as well as postures that make you lie down.

The best solution is to find alternatives to these exercises and slowly change the posture during any head-up part of the exercise. It is also critical to arrange exercises together to minimize getting up (i.e. sitting, getting up, and standing), as this can also lead to orthostatic hypotension (blood pressure suddenly drops). Therefore, exercise is one of the answers to how to increase low blood pressure quickly.

After activities such as running and swimming, muscles need more oxygen. That’s why your heart rate increase. You breathe more quickly than usual and your heart starts to pump faster to circulate blood and provide oxygen to your body.

This immediate rise in blood pressure boosts your energy levels and usually returns to normal within several hours of exercise. It is important to get a doctor’s and a professional coach’s recommendations before making a daily or weekly exercise plan.

You can check out our high blood pressure treatment page to learn more about low blood pressure solutions.

How to Lower Your Systolic Blood Pressure

Dr. Angela Ryan Lee is board certified in cardiology and internal medicine. Her professional interests include preventive cardiology, medical journalism, and health policy.

Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist.

While finding out you have high systolic blood pressure can be a cause for concern, it’s also a chance to take action and lower your risk of serious events like heart attack, stroke, and even death. This article discusses what high systolic blood pressure is, how you can lower it, and how to prevent complications with lifestyle changes and medication.

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Verywell / JR Bee

How to Read Your Blood Pressure

Blood pressure readings have two numbers: a systolic pressure and a diastolic pressure, given in units of milligrams of mercury (mm Hg).

The higher number is the systolic blood pressure, which is the pressure generated by the heart pumping blood through the arteries. The lower number is the diastolic blood pressure, which is the pressure in the arteries while the heart is relaxing.

A normal blood pressure is less than 120 systolic over less than 80 diastolic. A systolic blood pressure in the 120s is considered elevated, even with a normal diastolic reading.

Hypertension is diagnosed with a systolic reading of 130 or higher, or a diastolic reading of 80 or higher.

Both systolic and diastolic measurements are important when considering your heart’s health. A high systolic reading is the most common form of high blood pressure, especially in older people, due to arteries stiffening over time.

Isolated Systolic Hypertension

Isolated systolic hypertension is any blood pressure in which the systolic blood pressure is elevated while diastolic pressure is normal. Generally, when healthcare providers use this term, they are referring to situations in which systolic pressure is significantly higher than normal.

This situation is much more common in older people due to the stiffening of arteries that comes with age. However, isolated systolic hypertension can occur in younger adults, and when it does, it is associated with increased risk of heart disease later in life.

Studies have shown that treating high systolic blood pressure levels consistently decreases the risk of complications, regardless of how high the diastolic reading is. However, this can be a particularly challenging situation in older adults who have more side effects from blood pressure medications.

In addition, diastolic pressure is important because the coronary arteries fill during diastole, and a diastolic blood pressure less than 60 mm Hg increases the risk of cardiac events. So those with isolated systolic hypertension whose diastolic pressure is normal may run into trouble if blood pressure medications lower the diastolic pressure too much.

People with high systolic pressure can benefit from lowering blood pressure, including lifestyle changes and medications.

Diet for Lowering Blood Pressure

The most powerful lifestyle change to lower blood pressure is implementing a healthy diet. Making changes to your diet can lower your systolic blood pressure by up to 11 points.

The American Heart Association (AHA) recommends the DASH diet (Dietary Approaches to Stop Hypertension) to help lower blood pressure. The DASH diet is low in salt, added sugars, and red and processed meats.

Some additional diet guidance includes:

Exercise

Exercising can help lower systolic blood pressure by 5–8 points.

The AHA recommends all adults get at least 150 minutes of moderate aerobic exercise per week. Aerobic exercise is exercise that raises your heart rate, like walking, biking, dancing, and water aerobics.

Resistance Training

Adding resistance training to your workout can further lower blood pressure, along with helping maintain muscle mass. Examples of resistance training include exercises like squats, planks, yoga, and lifting weights.

Limit Alcohol

Drinking alcohol in excess can contribute to high systolic blood pressure. Limiting alcohol intake can lower systolic blood pressure by up to 4 points.

Alcohol should be limited to no more than two standard drinks per day for men, and no more than one per day for women. A standard drink is 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor.

Stop Smoking

While it’s not as clear that quitting smoking will directly lower your systolic blood pressure, it will definitely reduce your risk of some of complications of high blood pressure.

The nicotine in cigarettes causes arteries to constrict, resulting in a temporary increase in blood pressure. Smoking also causes fatty plaque to build up in the arteries, which can lead to stroke and heart attacks.

Benefits of Quitting

Quitting smoking can add as many as 10 years to your life expectancy.

Limit Caffeine

While chronic caffeine use has not been shown to contribute to high blood pressure, caffeine does cause a temporary increase in blood pressure. This happens because caffeine is a vasoconstrictor, causing blood vessels to narrow.

In people with high blood pressure, caffeine should be limited to no more than 300 milligrams per day. For reference, a 12-ounce «tall» cup of Starbucks coffee has 235 milligrams of caffeine.

Stress Reduction

Stress is a well-known contributor to high blood pressure, and managing stress is an important part of a healthy lifestyle. Both short-term stressors, like losing a job, and chronic stressors, like relationship problems, can contribute to elevated blood pressure.

Although they haven’t yet been definitively tied to lowering blood pressure, practices like yoga, meditation, talk therapy, and breathing exercises may help combat stress that could be contributing to high blood pressure.

Antihypertensive Medications

The lifestyle changes above can be helpful for anyone with elevated blood pressure, including those with isolated systolic blood pressure. But people with persistent high systolic blood pressure may need blood pressure-lowering medication (antihypertensive medication) to help bring their blood pressure to healthy levels.

Several different classes of medications can be prescribed by your healthcare provider to lower systolic blood pressure and decrease your risk of heart disease and stroke.

Some of the most prescribed medications that are effective at reducing blood pressure include:

Blood pressure–lowering medications can pose challenges in older adults with isolated systolic hypertension because of side effects.

Orthostatic hypotension, low blood pressure upon standing, can cause dizziness and is a more common side effect in older adults treated for hypertension. It can result in increased falls and hip fractures, both of which have been found to be more common in older adults on blood pressure-lowering medications compared to those not on medications for blood pressure.

Selection of blood pressure medication is important in older adults with systolic hypertension. There does not seem to be any benefit of one medication class over another when only one medication is required, with the exception of beta-blockers. Beta-blockers are not recommended to be used as a first-line treatment unless another compelling reason exists, like coexisting heart failure.

However, one study showed that the combination of ACE inhibitor with calcium channel blocker had better outcomes than the combination of ACE inhibitor with a diuretic. For this reason, many healthcare providers prefer to first prescribe a long-acting calcium channel blocker, such as Norvasc, in older adults with high blood pressure, and add an ACE inhibitor if needed for additional blood pressure control.

Another important part of treating systolic hypertension in older adults is starting new medications at lower doses and increasing doses more slowly. This is because older adults have a slower metabolism and clearance of medications and, therefore, more side effects.

Drugs and Supplements to Avoid with High Blood Pressure

It’s just as important to avoid substances that can increase your blood pressure as it is to make lifestyle changes and take blood pressure medications.

Here is a list of substances to avoid if you have high blood pressure:

When to See a Doctor

High blood pressure is a serious condition that can lead to stroke, heart attack, and even death if left untreated. While there is a lot you can do at home to help lower your systolic blood pressure, it’s important to follow all treatment recommendations from your healthcare provider.

If you experience severe headache, blurred vision, drooping on one side of the face, weakness on one side of the body, chest pain, or other concerning symptoms, seek medical attention immediately.

Summary

High systolic blood pressure is a very common condition that can increase your risk of serious health problems like stroke and heart attack. There are many steps you can take to help lower your blood pressure, including lifestyle changes and medications.

A Word From Verywell

It can be stressful to find out you have high systolic blood pressure, but it is also a chance to make some healthy changes that can have a meaningful impact on your overall health. Changes to diet, exercise, drug use, as well as starting blood pressure medication can help. Talk to your healthcare provider about starting a treatment plan.

Frequently Asked Questions

High systolic blood pressure can have many causes. As we age, our arteries stiffen, and over time this contributes to high blood pressure. The genes we inherit also can cause high blood pressure. Certain underlying conditions like thyroid disease, cortisol excess, and obesity can also cause high blood pressure.

Medications can lower systolic blood pressure in a matter of hours to days. Lifestyle changes like exercising and healthy diet might take several weeks to make a difference.

Yes. You can purchase an automatic blood pressure cuff from a pharmacy. Make sure to read the instructions and take your blood pressure after sitting quietly for a few minutes. Don’t take it right after eating, smoking, or exercising. Sit with your feet flat on the floor, with your legs uncrossed, and do not talk or do any other activity while checking your blood pressure.