To help lower blood pressure, incorporate juices rich in nitrates, antioxidants, and potassium, like beetroot, pomegranate, berry (cherry/cranberry), tomato, and prune juices, as these can support healthy blood flow and vessel function, but always check with a doctor, especially if taking medications, as some juices (like grapefruit) can interfere with drugs.
What beverage choices might help lower blood pressure?
These natural ways to lower blood pressure can keep you healthy.
The top fruits for lowering blood pressure include bananas, apples, pears, apricots, grapes, raisins, kiwis, mangoes, watermelon, pomegranate, plums, prunes, avocado, cantaloupe, honeydew melon, tomatoes, citrus fruit, berries, and more.
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A review of studies shows that regular milk intake is tied to healthier blood pressure levels. The perk could come from the minerals in milk, like calcium and phosphorus. These minerals may relax blood vessels to increase blood flow and reduce blood pressure, the review authors say.
Helps Reduce Blood Pressure
The potassium found in lemon juice can also help diminish the effects of salt on blood pressure. Studies have shown that, when combined with daily walks, lemon intake can be an effective treatment for high blood pressure.
Heart-healthy drinks (other than water)
Access to healthy foods
The less you sleep, the higher your blood pressure may go. People who sleep six hours or less may have steeper increases in blood pressure. If you already have high blood pressure, not sleeping well may make your blood pressure worse.
In summary, this meta-analysis of 12 trials involving 553 adults with uncontrolled hypertension consolidated current evidence for garlic to be effective in reducing blood pressure by 8–10 mmHg systolic and by 5–6 mmHg diastolic, similarly to standard blood pressure medication.
Five-Minute Exercises to Help Lower Blood Pressure
"Stroke level" blood pressure is a hypertensive crisis, defined as a reading of 180/120 mmHg or higher, which is a medical emergency requiring immediate help (call 911 or emergency services) as it significantly increases the risk of a stroke, heart attack, or other life-threatening conditions, especially if accompanied by symptoms like severe headache, shortness of breath, or vision changes.
At the beginning, measure your blood pressure at least twice daily. Take it first in the morning before eating or taking any medicine. Take it again in the evening. Each time you measure, take two or three readings to make sure your results are the same.
10 ways to control high blood pressure without medication
Excess caffeine
However, some people are more sensitive to caffeine than others and drinking too much caffeine may affect blood pressure. Tip: Remember caffeine is not only in coffee and tea, it's also in energy drinks, chocolate and soft drinks like colas.
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Too much salt in the diet. Drinking too much alcohol (more than 1 to 2 drinks per day) Older age. Family history of high blood pressure (heredity)
Tips for better sleep if you have high blood pressure
Most of the time, it's better to get two hours of sleep over none. Even short naps can boost your alertness and mood. You may feel groggy after the two hours, so give yourself enough time to fully wake up before you need to be “on.”
6 Breakfast Foods to Lower Blood Pressure Naturally
Walking lowers systolic blood pressure by 4.11 mm Hg (95% CI, 3.01 to 5.22 mm Hg). It lowers diastolic blood pressure by 1.79 mm Hg (95% CI, 1.07 to 2.51 mm Hg) and resting heart rate by 2.76 beats per minute (bpm; 95% CI, 0.95 to 4.57 bpm).
Crisps and salty snacks
Salty snacks such as crisps and crackers are not the best idea if you're looking to lower your blood pressure. Not only do snacks such as these contain high amounts of sodium and fat, but they're also very moreish, meaning it's difficult to stop eating them once you start.
What is the best fruit for the heart? While all fruits benefit heart health, berries and avocados are particularly great for their antioxidants and healthy fats.
Cardiologists we talked to say green tea benefits heart health in several key ways. Dr. Leonard Pianko, MD, FACC, a cardiologist with Aventura, reveals that one reason why green tea is good for cardiovascular health is that it's high in antioxidants.
Green Tea and Matcha
L-theanine is an amino acid that is sometimes used in supplement form for anxiety or mental focus. It's naturally found in higher levels in green tea and matcha tea. When paired with the caffeine that is also naturally occurring in these, it can help to provide a calm focus for the brain.