6 Blood Pressure-Lowering Tricks Proven to Work — Eat This Not That

By Ghuman


High blood pressure is a serious health issue that can lead to a variety of health problems, including stroke, heart attack, and kidney failure. Fortunately, there are a number of simple lifestyle changes that can help lower your blood pressure. In this article, we’ll discuss six blood pressure-lowering tricks that have been proven to work. From eating the right foods to exercising regularly, these tips can help you keep your blood pressure in check and reduce your risk of developing serious health problems. So, if you’re looking for ways to lower your blood pressure, read on to learn more about these six tricks.

6 Blood Pressure-Lowering Tricks Proven to Work

High blood pressure is a serious health issue that can lead to heart attack, stroke, and other serious medical conditions. Fortunately, there are several tricks that can help lower your blood pressure and keep it in a healthy range. Here are six blood pressure-lowering tricks that have been proven to work.

1. Eat a Healthy Diet

Eating a healthy diet is one of the best ways to lower your blood pressure. Focus on eating plenty of fruits, vegetables, whole grains, and lean proteins. Avoid processed foods, saturated fats, and added sugars. Eating a healthy diet can help reduce your risk of high blood pressure and other health issues.

2. Exercise Regularly

Regular exercise is another great way to lower your blood pressure. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This can include walking, jogging, swimming, biking, or any other activity that gets your heart rate up. Exercise can help reduce stress, improve your overall health, and lower your blood pressure.

3. Reduce Your Sodium Intake

Eating too much sodium can lead to high blood pressure. Try to limit your sodium intake to no more than 2,300 milligrams per day. This means avoiding processed and packaged foods, which are often high in sodium. Instead, focus on eating fresh, whole foods and seasoning them with herbs and spices instead of salt.

4. Limit Your Alcohol Intake

Drinking too much alcohol can raise your blood pressure. If you drink, limit yourself to no more than one drink per day for women and two drinks per day for men. If you don’t drink, there’s no need to start. Even moderate alcohol consumption can increase your risk of high blood pressure.

5. Quit Smoking

Smoking is a major risk factor for high blood pressure. If you smoke, quitting is one of the best things you can do for your health. Talk to your doctor about ways to quit smoking, such as nicotine replacement therapy or medications. Quitting smoking can help lower your blood pressure and reduce your risk of other health issues.

6. Reduce Stress

Stress can raise your blood pressure, so it’s important to find ways to reduce stress in your life. Try activities like yoga, meditation, or deep breathing to help you relax. You can also try talking to a therapist or joining a support group. Reducing stress can help lower your blood pressure and improve your overall health.

According to the Centers for Disease Control and Prevention, “Nearly half of adults in the United States (47%, or 116 million) have hypertension, defined as a systolic blood pressure greater than 130 mmHg or a diastolic blood pressure greater than 80 mmHg or are taking medication for hypertension.” Getting your blood pressure is vital for overall health because hypertension puts you at risk for stroke and heart disease, which are leading causes of death in the U.S. “Hypertension or high blood pressure is one of the most prevalent diseases in the USA. It is important to screen regularly because it causes damage over time,” Eric Stahl, MD Non-Invasive Cardiologist at Staten Island University Hospital tells us. He adds, “Uncontrolled hypertension can lead to heart attack, congestive heart failure, stroke, kidney disease, peripheral artery disease, vision loss, and sexual dysfunction.” That said there are ways to lower your blood pressure and Dr. Stahl shares his six tips. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.


Dr. Stahl explains, “Stress and lack of sleep are known to lead to elevated blood pressure, as well as contribute to poor diet and excess alcohol intake. At least six hours of sleep per night is recommended.”

no smoking sign

Dr. Stahl reminds us, “Smoking increases blood pressure in the short term and remains the most preventable cause of premature death in the USA. Alcohol also raises blood pressure and should be limited to one drink per day.”

Tired senior woman after jogging. Tired senior woman resting after running outdoors. African female runner standing with hands on knees. Fitness sport woman resting after intensive evening run

“Regular physical activity reduces blood pressure directly, as well as via weight loss and stress reduction,” says Dr. Stahl. ” At least 150 minutes per week of moderate-intensity exercise is recommended to reduce blood pressure.” 

weight loss

According to Dr. Stahl, “Weight gain and obesity often causes elevated blood pressure. Additionally, obesity increases the risk for developing obstructive sleep apnea, which also increases blood pressure. Even modest weight loss (5-10 pounds) has been shown to reduce blood pressure.”

pouring salt on french fries

Dr. Stahl explains, “Excess salt intake raises blood pressure both in the short term and over time.The American Heart Association recommends to limit intake to 2,300 milligrams per day and an ideal limit of no more than 1,500 mg per day for most adults, especially for those with hypertension.”   

older woman taking pill or supplement
Shutterstock / fizkes

“If the above changes are insufficient, medications are very effective in treating hypertension,” Dr. Stahl states. “There are a number of available options so that treatment can be tailored to each patient.” 

Heather Newgen

Heather Newgen has two decades of experience reporting and writing about health, fitness, entertainment and travel. Heather currently freelances for several publications. Read more about Heather