But people who drink coffee regularly may experience little or no effect on their blood pressure.Īlthough the long-term effects of caffeine on blood pressure aren’t clear, it’s possible blood pressure may slightly increase. Caffeine can raise blood pressure up to 10 mm Hg in people who rarely consume it. The role caffeine plays in blood pressure is still debated. People who quit smoking may live longer than people who never quit smoking. Quitting smoking can reduce your risk of heart disease and improve your overall health. Stopping smoking helps your blood pressure return to normal. Quit smokingĮach cigarette you smoke increases your blood pressure for many minutes after you finish. It can also reduce the effectiveness of blood pressure medications. One drink equals 12 ounces of beer, five ounces of wine or 1.5 ounces of 80-proof liquor.īut that protective effect is lost if you drink too much alcohol.ĭrinking more than moderate amounts of alcohol can actually raise blood pressure by several points. By drinking alcohol only in moderation - generally one drink a day for women, or two a day for men - you can potentially lower your blood pressure by about 4 mm Hg. Limit the amount of alcohol you drinkĪlcohol can be both good and bad for your health.
If you don’t feel you can drastically reduce the sodium in your diet suddenly, cut back gradually. Use herbs or spices to add flavor to your food.Įase into it. Just 1 level teaspoon of salt has 2,300 mg of sodium. Most sodium is added during processing.ĭon’t add salt. Only a small amount of sodium occurs naturally in foods. If possible, choose low-sodium alternatives of the foods and beverages you normally buy.Įat fewer processed foods.
To decrease sodium in your diet, consider these tips: However, a lower sodium intake - 1,500 mg a day or less - is ideal for most adults. In general, limit sodium to 2,300 milligrams (mg) a day or less. The effect of sodium intake on blood pressure varies among groups of people. Reduce sodium in your dietĮven a small reduction in the sodium in your diet can improve your heart health and reduce blood pressure by about 5 to 6 mm Hg if you have high blood pressure. Read food labels when you shop and stick to your healthy-eating plan when you’re dining out, too. Talk to your doctor about the potassium level that’s best for you.īe a smart shopper. The best source of potassium is food, such as fruits and vegetables, rather than supplements. Potassium can lessen the effects of sodium on blood pressure. Monitor what you eat, how much, when and why.Ĭonsider boosting potassium. Writing down what you eat, even for just a week, can shed surprising light on your true eating habits. It isn’t easy to change your eating habits, but with these tips, you can adopt a healthy diet: This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet. Eat a healthy dietĮating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 11 mm Hg if you have high blood pressure. Talk to your doctor about developing an exercise program. Aim to include strength training exercises at least two days a week. Strength training also can help reduce blood pressure. You can also try high-intensity interval training, which involves alternating short bursts of intense activity with subsequent recovery periods of lighter activity. Some examples of aerobic exercise you may try to lower blood pressure include walking, jogging, cycling, swimming or dancing. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels. If you have elevated blood pressure, exercise can help you avoid developing hypertension. It’s important to be consistent because if you stop exercising, your blood pressure can rise again. Regular physical activity - such as 150 minutes a week, or about 30 minutes most days of the week - can lower your blood pressure by about 5 to 8 mm Hg if you have high blood pressure. Explore Study: A morning walk can lower blood pressure as well as meds can 2. Ask your doctor about a healthy waist measurement for you. Women are at risk if their waist measurement is greater than 35 inches (89 centimeters). Men are at risk if their waist measurement is greater than 40 inches (102 centimeters). Carrying too much weight around your waist can put you at greater risk of high blood pressure. Besides shedding pounds, you generally should also keep an eye on your waistline.