7 Home Remedies for Managing High Blood Pressure

Exercise
Diet
Reduce salt
Lose weight
Stop smoking
Limit alcohol
Relieve stress
Takeaway


What is high blood pressure?

Blood pressure is the force at which blood pumps from the heart into the arteries. A normal blood pressure reading is less than 120/80 mm Hg.

When blood pressure is high, the blood moves through the arteries more forcefully. This puts increased pressure on the delicate tissues in the arteries and damages the blood vessels.

High blood pressure, or hypertension, affects about half of American adults, estimates the American College of Cardiology.

Known as a “silent killer,” it usually doesn’t cause symptoms until there’s significant damage done to the heart. Without visible symptoms, most people are unaware that they have high blood pressure.

1. Get moving

Exercising 30 to 60 minutes a day is an important part of healthy living.

Along with helping lower blood pressure, regular physical activity benefits your mood, strength, and balance. It decreases your risk of diabetes and other types of heart disease.

If you’ve been inactive for a while, talk to your doctor about a safe exercise routine. Start out slowly, then gradually pick up the pace and frequency of your workouts.

Not a fan of the gym? Take your workout outside. Go for a hike, jog, or swim and still reap the benefits. The important thing is to get moving!

The American Heart Association (AHA) also recommends incorporating muscle strengthening activity at least two days per week. You can try lifting weights, doing pushups, or performing any other exercise that helps build lean muscle mass.


2. Follow the DASH diet

Following the Dietary Approaches to Stop Hypertension (DASH) diet can lower your blood pressure by as much as 11 mm Hg systolic. The DASH diet consists of:
eating fruits, vegetables, and whole grains
eating low-fat dairy products, lean meats, fish, and nuts
eliminating foods that are high in saturated fats, such as processed foods, full-fat dairy products, and fatty meats

It also helps to cut back on desserts and sweetened beverages, such as soda and juice.




3. Put down the saltshaker

Keeping your sodium intake to a minimum can be vital for lowering blood pressure.

In some people, when you eat too much sodium, your body starts to retain fluid. This results in a sharp rise in blood pressure.

The AHA recommends limiting your sodium intake to between 1,500 milligrams (mg) and 2,300 mg per day. That’s a little over half a teaspoon of table salt.

To decrease sodium in your diet, don’t add salt to your food. One teaspoon of table salt has 2,300 mg of sodium!

Use herbs and spices to add flavor instead. Processed foods also tend to be loaded with sodium. Always read food labels and choose low-sodium alternatives when possible.




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4. Lose excess weight

Weight and blood pressure go hand in hand. Losing just 10 pounds (4.5 kilograms) can help lower your blood pressure.

It’s not just the number on your scale that matters. Watching your waistline is also critical for controlling blood pressure.

The extra fat around your waist, called visceral fat, is troublesome. It tends to surround various organs in the abdomen. This can lead to serious health problems, including high blood pressure.

In general, men should keep their waist measurement to less than 40 inches. Women should aim for less than 35 inches.

5. Nix your nicotine addiction

Each cigarette you smoke temporarily raises blood pressure for several minutes after you finish. If you’re a heavy smoker, your blood pressure can stay elevated for extended periods of time.

People with high blood pressure who smoke are at greater risk for developing dangerously high blood pressure, heart attack, and stroke.

Even secondhand smoke can put you at increased risk for high blood pressure and heart disease.

Aside from providing numerous other health benefits, quitting smoking can help your blood pressure return to normal. Visit our smoking cessation center to take steps to quit today.







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6. Limit alcohol

Drinking a glass of red wine with your dinner is perfectly fine. It might even offer heart-health benefits when done in moderation.

But drinking excessive amounts of alcohol can lead to lots of health issues, including high blood pressure.

Excessive drinking can also reduce the effectiveness of certain blood pressure medications.

What does drinking in moderation mean? The AHA recommends that men limit their consumption to two alcoholic drinks per day. Women should limit their intake to one alcoholic drink per day.

One drink equals:
12 ounces of beer
5 ounces of wine
1.5 ounces of 80-proof liquor

7. Stress less

In today’s fast-paced world that’s filled with increasing demands, it can be hard to slow down and relax. It’s important to step away from your daily responsibilities so you can ease your stress.

Stress can temporarily raise your blood pressure. Too much of it can keep your pressure up for extended periods of time.

It helps to identify the trigger for your stress. It may be your job, relationship, or finances. Once you know the source of your stress, you can try to find ways to fix the problem.

You can also take steps to relieve your stress in a healthy way. Try taking a few deep breaths, meditating, or practicing yoga.



The risks of high blood pressure

When left untreated, high blood pressure can lead to serious health complications, including stroke, heart attack, and kidney damage. Regular visits to your doctor can help you monitor and control your blood pressure.

A blood pressure reading of 130/80 mm Hg or above is considered high. If you’ve recently received a diagnosis of high blood pressure, your doctor will work with you on how to lower it.

Your treatment plan might include medication, lifestyle changes, or a combination of therapies. Taking the above steps can help bring your numbers down, too.

Experts say each lifestyle change, on average, is expected to bring down blood pressure by 4 to 5 mm Hg systolic (the top number) and 2 to 3 mm Hg diastolic (the bottom number).

Lowering salt intake and making dietary changes may lower blood pressure even more.

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Last medically reviewed on January 30, 2018


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Medically reviewed by Judith Marcin, M.D. — Written by Laura A. Magnifico — Updated on September 17, 2018














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Eating with High Blood Pressure: Food and Drinks to Avoid

Salt
Deli meat
Frozen pizza
Pickles
Canned soups
Tomato products
Sugar
Packaged foods
Alcohol
Best diets for hypertension
Bottom line


Diet can have a big impact on your blood pressure. Salty and sugary foods, and foods high in saturated fats, can increase blood pressure. Avoiding them can help you get and maintain a healthy blood pressure.

If you have high blood pressure, the American Heart Association recommend eating plenty of fruits, vegetables, lean protein, and whole grains.

At the same time, they recommend avoiding red meat, salt (sodium), and foods and drinks that contain added sugars. These foods can keep your blood pressure elevated.

High blood pressure, or hypertension, affects about 45%Trusted Source of Americans. Hypertension can cause health problems over time, including heart disease and stroke.

This article looks at what foods to avoid or limit if you have high blood pressure, along with ideas for a heart-healthy eating pattern.
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1. Salt or sodium

Salt, or specifically the sodium in salt, is a major contributorTrusted Source to high blood pressure and heart disease. This is because of how it affects fluid balance in the blood.

Table salt is around 40% sodium. The AHA recommend getting no more than 2,300 milligrams (mg) of sodium — the equivalent of 1 teaspoon of salt — each day.

Most of the sodium in the American diet comes from packaged, processed food rather than what you add at the table. Sodium may be hidden in unexpected places.

The following foods, known as the “salty six,” are major contributors to people’s daily salt intake:
breads and rolls
pizza
sandwiches
cold cuts and cured meats
soup
burritos and tacos

Read more about the benefits and risks of eating salt here.

2. Deli meat

Processed deli and lunch meats are often packed with sodium. That’s because manufacturers cure, season, and preserve these meats with salt.

According to the United States Department of Agriculture (USDA) database, just two slices of bologna contain 910 mgTrusted Source of sodium. One frankfurter, or hot dog, contains 567 mgTrusted Source.

Adding other high-salt foods, such as bread, cheese, various condiments, and pickles, mean that a sandwich can become loaded with sodium very easily.

Read more about how processed meat affects health here.





3. Frozen pizza

The combination of ingredients in frozen pizzas means they’re high in sugar, saturated fat, and sodium. Frozen pizza can have especially high levels of sodium.

Cheese is often high in sodium, with just two slices of American cheese containing 512 mgTrusted Source of sodium. This is generally in combination with a salty or sugary pizza dough and crust, cured meats, and tomato sauce.

To maintain flavor in the pizza once it’s been cooked, manufacturers often add a lot of salt.

One 12 inch pepperoni pizza, cooked from frozen, contains 3,140 mgTrusted Source of sodium, which is well above the daily limit of 2,300 mg.

As a substitute, try making a healthful pizza at home, using homemade dough, low-sodium cheese, and your favorite vegetables as toppings.

Get some tips for making a healthful pizza here.

4. Pickles

Preserving any food requires salt. It stops the food from decaying and keeps it edible for longer.

The longer vegetables sit in canning and preserving liquids, the more sodium they pick up.

One small pickled cucumber contains 447 mgTrusted Source of sodium.

That said, reduced-sodium options are available.




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5. Canned soups

Canned coups are simple and easy to prepare, especially when you’re crunched for time or not feeling well.

However, canned soups are high in sodium. Canned and packaged broths and stocks may contain similar amounts. This means they can elevate your blood pressure.

One can of tomato soup contains 1,110 mgTrusted Source of sodium, while a can of chicken and vegetable soup contains 2,140 mgTrusted Source.

Try choosing low- or reduced-sodium soups instead, or make your own soup at home from fresh ingredients.




6. Canned tomato products

Most canned tomato sauces, pasta sauces, and tomato juices are high in sodium. This means that they can cause raise your blood pressure, especially if you already have high blood pressure.

One serving (135 g) of marinara sauce contains 566 mgTrusted Source of sodium. One cup of tomato juice contains 615 mgTrusted Source.

You can find low- or reduced-sodium versions for most tomato products.

To lower your blood pressure, choose these alternatives or use fresh tomatoes, which are rich in an antioxidant called lycopene. Fresh vegetables have many benefits for heart health.

7. Sugar

Sugar can increase your blood pressure in several ways.

Research shows that sugar — and especially sugar-sweetened drinks — contributes to weight gain in adults and children. Overweight and obesity predisposeTrusted Source people to high blood pressure.

Added sugar may also have a direct effect on increasing blood pressure, according to a 2014 review.

One study in females with high blood pressure reported that decreasing sugar by 2.3 teaspoons could result in an 8.4 mmHg drop in systolic and a 3.7 mmHg drop in diastolic blood pressure.

The AHA recommends the following daily added sugar limits:
6 teaspoons, or 25 grams, for females
9 teaspoons, or 36 grams, for males






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8. Processed foods with trans or saturated fat

To keep the heart healthy, people should reduce saturated fats and avoid trans fats. This is especially true for people with high blood pressure.

Trans fats are artificial fats that increase packaged foods’ shelf life and stability.

However, they also raiseTrusted Source your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels, which can increase the risk of hypertension.

Saturated fats also increaseTrusted Source the levels of LDL cholesterol in the blood.

Trans fats are especially poor for your health and are linked withTrusted Source poor heart health, including an increased risk of:
heart disease
stroke
type 2 diabetes

Packaged, pre-prepared foods often contain trans fats and saturated fats, alongside high amounts of sugar, sodium, and low-fiber carbohydrates.

Saturated fats are mostly found in animal products, including:
full-fat milk and cream
butter
red meat
chicken skin

The AHA recommends reducing intake of both saturated and trans fats to help keep the heart healthy.

One way to reduce your saturated fat intake is to replace some animal foods with healthful plant-based alternatives.

Many plant-based foods contain healthful monounsaturated and polyunsaturated fatty acids. Examples of plant-based foods include:
nuts
seeds
olive oil
avocado

According to some researchTrusted Source, full-fat dairy doesn’t raise blood pressure.

9. Alcohol

Drinking too much alcohol can increaseTrusted Source your blood pressure.

If you have high blood pressure, your doctor might recommend that you reduce the amount of alcohol you drink.

In people who do not have hypertension, limiting alcohol intake can help reduce their risk of developing high blood pressure.

Alcohol can also preventTrusted Source any blood pressure medications that you may be taking from working effectively through drug interactions.

In addition, many alcoholic drinks are high in sugar and calories. Drinking alcohol can contributeTrusted Source to overweight and obesity, which can increase the risk of hypertension.

If you drink, the AHA recommends limiting your alcohol intake to two drinks per day for males and one drink per day for females.

If cutting back on alcohol is difficult, talk to your doctor for advice.

What are the best diets for high blood pressure?

Following a heart-heathy diet can actively reduce your blood pressure, both in the short term and long term.

Foods that contain potassium can quicklyTrusted Source reduce blood pressure, because potassium offsets the effects of sodium.

Foods that contain nitrates can reduceTrusted Source blood pressure, too, including beets and pomegranate juice. These foods also contain other health-healthy components, including antioxidants and fiber.

Read about the best foods for high blood pressure here.

The AHA recommends following the DASH diet to help manage blood pressure. DASH stands for dietary approaches to stop hypertension.

This diet involves eating plenty of fruits, vegetables, whole grains, low-fat dairy, and lean protein to help reduce blood pressure and maintain healthy levels.

When choosing canned or processed foods, opt for reduced-sodium, no-sodium, or trans fat-free options.

The bottom line

Diet can have a big impact on your blood pressure.

Foods high in salt, sugar, and saturated or trans fats can increase blood pressure and damage your heart health. By avoiding these foods, you can keep your blood pressure in check.

A diet full of fruits, vegetables, whole grains, and lean protein can help keep your heart healthy.

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Last medically reviewed on August 12, 2020


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Medically reviewed by Amy Richter, RD — Written by Kimberly Holland — Updated on August 12, 2020




















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High Blood Pressure Symptoms

Overview
Rare symptoms and emergency symptoms
In pregnant women
Complications and risks
Treatment
When to see your doctor
Outlook


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High blood pressure

High blood pressure is often associated with few or no symptoms. Many people have it for years without knowing it.

However, just because high blood pressure is often symptomless doesn’t mean it’s harmless. In fact, uncontrolled high blood pressure, or hypertension, causes damage to your arteries, especially those in the kidneys and eyes. High blood pressure is also a risk factor for stroke, heart attack, and other cardiovascular problems.

High blood pressure is generally a chronic condition. There are two major categories of high blood pressure: secondary hypertension and primary hypertension. Most people have primary hypertension, otherwise known as essential hypertension.
Secondary hypertension is high blood pressure that is the direct result of a separate health condition.
Primary hypertension is high blood pressure that doesn’t result from a specific cause. Instead, it develops gradually over time. Many such cases are attributed to hereditary factors.

Typically, the only way to know you have hypertension is to get your blood pressure tested.


Rare symptoms and emergency symptoms

Rarely, people with chronic high blood pressure might have symptoms such as:
dull headaches
dizzy spells
nosebleeds

When symptoms do occur, it’s usually only when blood pressure spikes suddenly and extremely enough to be considered a medical emergency. This is called a hypertensive crisis.

Hypertensive crisis is defined as a blood pressure reading of 180 milligrams of mercury (mm Hg) or above for the systolic pressure (first number) or 120 or above for the diastolic pressure (second number). It’s often caused by skipping medications or secondary high blood pressure.

If you’re checking your own blood pressure and get a reading that high, wait a few minutes and then check again to make sure the first reading was accurate. Other symptoms of a hypertensive crisis may include:
severe headache or migraine
severe anxiety
chest pain
vision changes
shortness of breath
nosebleed

After waiting a few minutes, if your second blood pressure reading is still 180 or above, don’t wait to see whether your blood pressure comes down on its own. Call 911 or your local emergency services immediately.

Emergency hypertensive crisis can result in severe complications, including:
fluid in the lungs
brain swelling or bleeding
a tear in the aorta, the body’s main artery
stroke
seizures in pregnant women with eclampsia







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High blood pressure during pregnancy

In some cases, high blood pressure can occur during pregnancy. There are several types of high blood pressure disorders in pregnancy. Causes may be due to a number of factors, including:
obesity
chronic high blood pressure
diabetes
kidney disease
lupus
in vitro fertilization (IVF) and other pregnancy-related assistance
being a teen or being over 40 years of age
carrying more than one child (e.g., twins)
first-time pregnancy

If high blood pressure occurs during pregnancy after 20 weeks, a condition known as preeclampsia may develop. Severe preeclampsia can cause damage to the organs and brain, which can bring on life-threatening seizures known as eclampsia.

Signs and symptoms of preeclampsia include protein in urine samples, intense headaches, and vision changes. Other symptoms are abdominal pain and excessive swelling of the hands and feet.

High blood pressure during pregnancy can cause a premature birth or early detachment of the placenta. It may also require a cesarean delivery.

In most cases, the blood pressure will return to normal after giving birth.

Complications and risks of high blood pressure

Over time, untreated high blood pressure can cause heart disease and related complications such as heart attack, stroke, and heart failure.

Other potential problems are:
vision loss
kidney damage
erectile dysfunction (ED)
fluid buildup in the lungs
memory loss




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Treatment for high blood pressure

There are a number of treatments for high blood pressure, ranging from lifestyle changes to weight loss to medication. Doctors will determine the plan based on your level of high blood pressure and its cause.
Dietary changes

Healthy eating is an effective way to help lower high blood pressure, especially if it’s only mildly elevated. It’s often recommended to eat foods low in sodium and salt, and high in potassium.

The Dietary Approaches to Stop Hypertension (DASH) diet is one example of a food plan prescribed by doctors to keep blood pressure in order. The focus is on low-sodium and low-cholesterol foods such as fruits, vegetables, and whole grains.

Some heart-healthy foods include:
apples, bananas, and oranges
broccoli and carrots
brown rice and whole-wheat pasta
legumes
fish rich in omega-3 fatty oils

Foods to limit are:
foods and drinks high in sugar
red meat
fats and sweets

It’s also suggested to not consume excess alcohol while trying to manage high blood pressure. Men should have no more than two drinks a day. Women should have no more than one drink.
Exercise

Physical activity is another important lifestyle change for managing high blood pressure. Doing aerobics and cardio for 30 minutes with a goal of five times a week is a simple way to add to a healthy heart routine. These exercises will get the blood pumping.

With good eating and exercise comes a healthy weight. Proper weight management helps lower cholesterol and high blood pressure. Other risks caused by being overweight are also decreased.

Another way to treat high blood pressure is by trying to manage and limit stress. Stress will raise blood pressure. Try different methods of stress relief such as exercise, meditation, or music.
Medication

There are a variety of medications that can be used to treat high blood pressure if lifestyle changes alone aren’t helping. Many cases will require up to two different medications.

diuretics Also called water or fluid pills, diuretics wash out excess fluid and sodium from the body. These are most often used with another pill.
beta-blockers Beta-blockers slow the heartbeat. This helps less blood flow through the blood vessels.
calcium channel blockers Calcium channel blockers relax the blood vessels by blocking calcium from going inside cells.
angiotensin-converting enzyme (ACE) inhibitors ACE inhibitors block hormones that raise blood pressure.
alpha blockers and central acting agents Alpha blockers relax blood vessels and block hormones that tighten the blood vessels. Central acting agents make the nervous system decrease nerve signals that narrow the blood vessels.





When to see your doctor for high blood pressure

Call your doctor if any of these treatments aren’t working to lower high blood pressure. It can take up to two weeks for a new medication to have its full effect. No change in your blood pressure may mean another treatment is needed, or it can be the result of another problem occurring with the high blood pressure.

You should also call your doctor if you experience:
blurry vision
headaches
fatigue
nausea
confusion
shortness of breath
chest pain

These can also be the symptoms of something else or a side effect of the medication. In this instance, another medicine may need to be prescribed to replace the one causing discomfort.

Outlook for high blood pressure

Once you have high blood pressure, you are expected to monitor and treat it for the rest of your life. There is a chance the high blood pressure returns to normal with lifestyle changes, but it’s challenging. Both lifestyle changes and medicine are typically needed in order to maintain a goal blood pressure. Treatment will also greatly lower the chance of heart attack, stroke, and other heart disease-related complications.

With careful attention and proper monitoring, you can lead a healthy life.