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Maintaining healthy blood pressure

Maintaining healthy blood pressure

Eating a low-fat diet that includes lots of hwalthy, such as wholegrain rice, bread Pressute pasta, and plenty of fruit and vegetables also helps lower blood pressure. Research Faculty. This page has been produced in consultation with and approved by:. British Journal of Sports Medicine. Maintaining healthy blood pressure

Maintaining healthy blood pressure -

Talk with your health care team about eating a variety of foods rich in potassium, fiber, and protein and lower in salt sodium and saturated fat. For many people, making these healthy changes can help keep blood pressure low and protect against heart disease and stroke. The DASH Dietary Approaches to Stop Hypertension eating plan is a healthy diet plan with a proven record of helping people lower their blood pressure.

Having overweight or obesity increases your risk for high blood pressure. To determine whether your weight is in a healthy range, doctors often calculate your body mass index BMI. Doctors sometimes also use waist and hip measurements to assess body fat. Talk with your health care team about ways to reach a healthy weight, including choosing healthy foods and getting regular physical activity.

Physical activity can help keep you at a healthy weight and lower your blood pressure. The Physical Activity Guidelines for Americans recommends that adults get at least 2 hours and 30 minutes of moderate-intensity exercise, such as brisk walking or bicycling, every week.

Children and adolescents should get 1 hour of physical activity every day. Smoking raises your blood pressure and puts you at higher risk for heart attack and stroke.

If you do not smoke, do not start. If you do smoke, quitting will lower your risk for heart disease. Your doctor can suggest ways to help you quit. Do not drink too much alcohol, which can raise your blood pressure. Men should have no more than 2 alcoholic drinks per day, and women should have no more than 1 alcoholic drink per day.

Getting enough sleep is important to your overall health, and enough sleep is part of keeping your heart and blood vessels healthy. Not getting enough sleep on a regular basis is linked to an increased risk of heart disease, high blood pressure, and stroke. Skip directly to site content Skip directly to search.

Español Other Languages. What is the difference between diastolic and systolic blood pressure? Is it safe to follow a no-carb diet? Increasing your potassium intake and cutting back on salt can help lower your blood pressure.

A high salt intake can increase the risk of blood pressure, while reducing salt intake lowers it. Potassium helps the body eliminate salt and eases tension in your blood vessels.

High potassium foods include:. However, a high potassium intake may be harmful to people with kidney disease , so talk with your doctor before increasing your potassium intake.

Nutrition labels can help you decide which foods to eat and which to avoid. What effects does potassium have on the body? The National Institutes of Health recommend the DASH Dietary Approaches to Stop Hypertension as a heart-healthy option.

The DASH diet emphasizes:. What are some heart-healthy foods? Processed foods are often high in salt, added sugar, and unhealthy fats. They may lead to weight gain. All these factors can contribute high blood pressure.

Foods labeled low fat may be high in salt and sugar to compensate for the loss of fat. Fat is what gives food taste and makes you feel full.

Eating less processed food will help you eat less salt, less sugar, and fewer refined carbohydrates. All of this can result in lower blood pressure. Smoking can affect your all-around health, including your blood pressure.

One study showed that nonsmokers in areas with smoke-free restaurants, bars, and workplaces had lower blood pressure than nonsmokers in areas without smoke-free policies.

Get some tips here for stopping smoking. Finding ways to manage stress is important for your health and your blood pressure. Ways of relieving stress depend on the individual but can include:. Get some tips here for relieving stress. Cacao contains flavonoids, an antioxidant that may help lower blood pressure.

These flavonoids may help dilate, or widen, your blood vessels. However, the American Heart Association notes that while eating a little dark chocolate is unlikely to be harmful, the amount a person is likely to eat per day will probably not provide enough flavonoids to produce health benefits.

Does dark chocolate have other benefits? Some herbal medicines may help lower blood pressure. However, more research is needed to identify the doses and components in the herbs that are most useful.

Always check with your doctor or pharmacist before taking herbal supplements. They may interfere with your prescription medications. Learn more about herbal remedies for high blood pressure. Sleep deprivation may increase the risk of high blood pressure.

Tips for sleeping well include :. Get some tips on sleeping well. Fresh garlic or garlic extract may help lower blood pressure.

One review found that for people with high blood pressure, garlic supplements reduced their systolic blood pressure by up to about 5 mm Hg and their diastolic blood pressure by up to 2. Can you eat raw garlic?

Previous studies had already suggested that consuming protein may lower blood pressure in the short term. High-protein foods include:. Anyone considering switching to a high protein diet should first speak with a doctor, as it may not be suitable for everyone.

It is also essential to balance different types of protein and to balance protein foods with other items. How much protein do you need per day? However, there is not enough evidence to confirm that most supplements can manage blood pressure. Always check with a doctor before using a supplement, as not all supplements are safe for everyone.

They may worsen other conditions or interact with existing drugs. Learn more about supplements that may lower blood pressure. A review found that consuming 30 g or more of alcohol appears to increase the heart rate for up to 24 hours.

Blood pressure, meanwhile, tends to fall for the first 12 hours but then increases. A standard drink contains around 14 grams of alcohol. Despite the hype, drinking a lot of red wine is not beneficial for heart health, according to the American Heart Association.

They suggest limiting alcohol intake to two standard drinks per day for males and one per day for females. How does alcohol affect the body?

People who usually consume 1—3 cups of coffee per day are unlikely to experience a rise in blood pressure. However, your blood pressure might go up if you consume a lot of coffee or even a small amount when you are not used to it.

In contrast, high-caffeine energy drinks may increase blood pressure and, with that, the risk of cardiovascular problems. Experts discourage the consumption of energy drinks, especially among minors with existing health conditions.

If you find that caffeine is affecting how you feel, you might want to try decaffeinated coffee. Is caffeine good or bad for health? Some research suggests that drinking milliliters ml of water within 2 hours of waking up and another ml 2 hours before bedtime may help reduce blood pressure.

However, more research is needed. How much water do you need each day? Which medications can manage high blood pressure? This will depend on the cause and any existing diagnoses you have.

Sitting quietly and doing breathing exercises might help. A person with an existing diagnosis may need to take their prescribed medication. There is a strong link between salt intake and high blood pressure, and reducing salt in the diet can help lower the risk of hypertension and its complications.

How much salt do you need each day? High blood pressure increases the risk for a number of health conditions. People can often prevent it or manage it at home through exercise, dietary choices, stress management, and other strategies. Read this article in Spanish. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. If left untreated, high blood pressure may lead to heart failure.

Many Americans have oressure a taste for Maintaining healthy blood pressure high salt diet. One way to cut back is Performance nutrition recipes skip the table salt. However, most Maintaining healthy blood pressure the sodium blokd our diets comes healhy packaged, processed foods. The American Heart Association recommends no more than 2, milligrams mg a day and an ideal limit of no more than 1, mg per day for most adults, especially for those with high blood pressure. Even cutting back by 1, mg a day can improve blood pressure and heart health. Sodium chloride or table salt is approximately 40 percent sodium. Error: This is required. Error: Maintaining healthy blood pressure a valid value. Blood pressure is the pressure ppressure your blood Maintaining healthy blood pressure on the walls Miantaining your arteries as your heart pumps blood around your body. Blood pressure measurements are commonly referred to as the systolic pressure 'over' the diastolic pressure. Some people may experience headachesnosebleeds or feel short of breathbut these symptoms usually only occur when blood pressure is dangerously high.

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