How can I reduce high blood pressure?
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Dr. Mehmet Oz answered:Weight reduction is the most significant thing you can do to prevent high blood pressure. In addition, follow these tips:
- Take baby aspirin: Most people think baby aspirin is only used to prevent heart attacks by thinning the blood, but it can also reduce high blood pressure by slowing production of the hormones that control blood pressure while you sleep. Take it at night to help you lower blood pressure when you wake up in the morning, the time when you are more likely to have elevated blood pressure due to constricted blood vessels. If you’re over 40, or if you have risk factors for high blood pressure, take two baby aspirin at night.
- Drink hibiscus tea: Drinking three cups of hibiscus tea has been shown to help lower blood pressure. It's available at health food stores for about $5.
Weight reduction is the most significant thing you can do to prevent high blood pressure. In addition, follow these tips: Take baby aspirin: Most people think baby aspirin is only used to prevent heart attacks by thinning the blood, but it... More -
Joan Salge Blake of Academy of Nutrition and Dietetics answered:
You can change several dietary and lifestyle habits to help reduce your risk. Among these are your weight and your physical activity level.
Individuals who are obese are twice as likely to have hypertension as those at a healthy weight. Even a modest weight loss can have an impact. Losing as little as 10 pounds can reduce a person’s blood pressure, and may actually prevent hypertension in overweight individuals even if they haven’t yet reached a healthy weight. Additional weight loss can have an even more dramatic effect on blood pressure.
Regular physical activity can lower blood pressure even if weight loss hasn’t occurred.
You can change several dietary and lifestyle habits to help reduce your risk. Among these are your weight and your physical activity level. Individuals who are obese are twice as likely to have hypertension as those at a healthy weight. Even a... More -
American Heart Association answered:By treating high blood pressure, also called hypertension, you can help reduce your risk for a stroke, heart attack, heart failure, or kidney failure. Here are steps you can take now:
- Lose weight if you're overweight.
- Eat a heart healthy diet low in saturated fat, trans fat, cholesterol, salt (sodium), and added sugars. Emphasize a variety of deeply colored fruits and vegetables; fiber-rich whole grains; fat-free, 1 percent fat and low-fat dairy products; lean meats and skinless poultry; fish with healthy omega-3 fatty acids; and nuts, seeds, and legumes.
- Be more physically active.
- Limit alcohol to no more than one drink per day for women or two drinks a day for men.
- Take medicine the way your doctor tells you.
- Know what your blood pressure should be and work to keep it at that level.
Many people have high blood pressure without knowing it. Once you know about your condition, though, you can reduce your risk and live a healthier life. It takes proper treatment and some changes in your lifestyle. But it’s worth it!
By treating high blood pressure, also called hypertension, you can help reduce your risk for a stroke, heart attack, heart failure, or kidney failure. Here are steps you can take now: Lose weight if you're... More -
Jessica Crandall of Academy of Nutrition and Dietetics answered:Simply by lowering processed food can help decrease blood pressure. Following a DASH diet (dietary approach to stop hypertension) will aid in lowering blood pressure too. Consuming whole grains, lowering added salt, high potassium, which comes form fresh fruits and vegetables, all help lower blood pressure. Consult with a Registered Dietitian to get an appropriate diet right for yourself.
Simply by lowering processed food can help decrease blood pressure. Following a DASH diet (dietary approach to stop hypertension) will aid in lowering blood pressure too. Consuming whole grains, lowering added salt, high potassium, which comes form... More -
Judy Caplan of Academy of Nutrition and Dietetics answered:Eat a plant based diet. Plant based diets are higher in potassium and magnesium which help keep arteries pliable and soft. This pliability helps prevent high blood pressure. Avoid foods that cause hardening of the arteries like fatty proteins, fried foods, and refined sugars and flours. Limit sodium. Avoid salty packaged foods, cured meats, olives, and commercially prepared baked goods. Throw away the salt shaker on your table!Eat a plant based diet. Plant based diets are higher in potassium and magnesium which help keep arteries pliable and soft. This pliability helps prevent high blood pressure. Avoid foods that cause hardening of the arteries like fatty proteins, fried... More -
Dr. Joel Fuhrman answered:These are a few simple strategies for maintaining healthy blood pressure levels: Consume a diet based on whole plant foods – vegetables, beans, fruits, nuts and seeds. Plant foods contain many natural substances that help to keep blood pressure in the favorable range – for example, flavonoids in berries and arginine and minerals in nuts and seeds. Avoid substances that elevate blood pressure, specifically salt, alcohol, added sugars and caffeine. Also, maintaining a healthy weight and exercising regularly will have additional beneficial effects on blood pressure. It not vegetarian, its nutritarian; my book, Eat For Health has the detailed instructions, menu plans and recipes for you to begin today.
These are a few simple strategies for maintaining healthy blood pressure levels: Consume a diet based on whole plant foods – vegetables, beans, fruits, nuts and seeds. Plant foods contain many natural substances that help to keep blood... More
