How do i reduce systolic blood pressure

It often has no symptoms but is a major risk of heart disease and stroke. And these diseases are among the leading causes of death in the United States 1. Almost half of U. Your blood pressure is measured in millimeters of mercury, which is abbreviated as mm Hg. There are two numbers involved in the measurement:.

Your blood pressure depends on how much blood your heart is pumping, and how much resistance there is to blood flow in your arteries. The narrower your arteries, the higher your blood pressure. The good news about elevated blood pressure is that you can make changes to significantly reduce your numbers and lower your risk — without requiring medications.

A meta-analysis of 65 studies suggests that aerobic and resistance exercise can significantly lower blood pressure, especially for men 4. In a study, sedentary older adults who participated in aerobic exercise training lowered their blood pressure by an average of 3.

These results are as good as some blood pressure medications. As you regularly increase your heart and breathing rates, over time your heart gets stronger and pumps with less effort. This puts less pressure on your arteries and lowers your blood pressure. A report by the American College of Cardiology and the American Heart Association advises moderate- to vigorous-intensity physical activity for minute sessions, three to four times per week 6.

If finding 40 minutes at a time is a challenge, there may still be benefits when the time is divided into three or four to minute segments throughout the day 7. The American College of Sports Medicine makes similar recommendations 8.

One example of moderate activity that can have big results is tai chi. A review on the effects of tai chi and high blood pressure shows an overall average of a A review on exercise and lowering blood pressure found that there are many combinations of exercise that can lower blood pressure Ongoing studies continue to suggest that there are still benefits to even light physical activity, especially for older adults A review of several studies reports that weight loss diets reduced blood pressure by an average of 3.

Many studies show that restricting sugar and refined carbohydrates can help you lose weight and lower your blood pressure. Sugar, especially fructose, may increase your blood pressure more than salt, according to one review. In trials lasting at least 8 weeks, sugar increased blood pressure by 5. A study that compared various popular diets found that for people who with more weight or obesity, low carb and low fat diets lowered their diastolic blood pressure by an average of about 5 mm Hg and their systolic blood pressure 3 mm Hg after 6 months Increasing your potassium intake and cutting back on salt can also lower your blood pressure Potassium is a double winner: It lessens the effects of salt in your system and eases tension in your blood vessels.

However, diets rich in potassium may be harmful to people with kidney disease , so talk with your doctor before increasing your potassium intake. So many foods are naturally high in potassium. Here are a few:. Note that people respond to salt differently. Some people are salt-sensitive, meaning that a higher salt intake increases their blood pressure. Others are salt-insensitive. They can have a high salt intake and excrete it in their urine without raising their blood pressure The DASH diet emphasizes:.

Most of the extra salt in your diet comes from processed foods and foods from restaurants, not your salt shaker at home Popular high salt items include:. Fat is what gives food taste and makes you feel full. Cutting down on — or even better, cutting out — processed food will help you eat less salt, less sugar, and fewer refined carbohydrates.

All of this can result in lower blood pressure. Make it a practice to check nutrition labels. According to the Food and Drug Administration FDA , a sodium listing of 5 percent or less on a food label is considered low, while 20 percent or more is considered high Smoking causes an immediate but temporary increase in your blood pressure and an increase in your heart rate In the long term, the chemicals in tobacco can increase your blood pressure by damaging your blood vessel walls, causing inflammation, and narrowing your arteries.

The hardened arteries cause higher blood pressure. A study showed that nonsmokers who were able to go to smoke-free restaurants, bars, and workplaces had lower blood pressure than nonsmokers in areas that had no smoke-free policies affecting public places We live in stressful times. Workplace and family demands, national and international politics — they all contribute to stress.

Finding ways to reduce your own stress is important for your health and your blood pressure. The nicotine in tobacco constricts blood vessels and makes the heart work harder, leading to higher blood pressure. Quit-ting can lower your systolic blood pressure by two to eight points. Obstructive sleep apnea frequent pauses in breathing during sleep sometimes causes high blood pressure.

Treatment—such as continuous positive airway pressure or a dental appliance—may help lower blood pressure and reduce the harm to your heart. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

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Caring for an aging parent? Tips for enjoying holiday meals. A conversation about reducing the harms of social media. Curr Drug Deliv. Choose your weight loss plan. New menu available. Pizza bowls, flatbreads, plant-based grain bowls and more! In many cases, the cause of high blood pressure can be difficult to determine. According to the CDC, hypertension develops over time and can often occur due to unhealthy lifestyle choices like poor diet and a lack of exercise.

According to Dr. According to the CDC, diabetes can increase your risk, too, and hypertension can occur during pregnancy.

Some medications, such as oral contraceptives, nonsteroidal anti-inflammatory drugs NSAIDs like ibuprofen, corticosteroids, antidepressants, weight loss medications and antacids that contain sodium, can exacerbate hypertension as well.

Doctors and researchers like Dr. However, a small number of people do experience symptoms, according to Dr. Desai, which may include:. If you have a family history of high blood pressure or any of the risk factors or symptoms listed above, make an appointment with your doctor to discuss your blood pressure, says Dr. You should also get it checked at least once a year. If your systolic blood pressure is greater than or equal to mmHg or your diastolic blood pressure is greater than or equal to mmHg, call your doctor immediately.

If, in addition to these blood pressure readings, you have symptoms including headache and chest pain, call Information provided on Forbes Health is for educational purposes only. Your health and wellness is unique to you, and the products and services we review may not be right for your circumstances.

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