Nutrition Myths
How to lower blood pressure?

SUMMARY

  • You can lower blood pressure by: reducing your body weight (if overweight), exercising regularly, limiting carbohydrates in your diet, restricting alcohol intake, avoiding extreme sodium intake (mainly processed foods) and taking potassium and magnesium supplements.
  • Since these methods also have positive effects on your overall well-being, the best way is to incorporate them into your daily habits.
Advertisement

How to lower blood pressure?

An normal/optimal blood pressure level should be less than 120/80 mm Hg systolic/diastolic. (read more..)

If your blood pressure is higher than what is considered as normal, you should consult your health practitioner first to determine and treat the underlying causes.

He/she can also assist you in reducing your blood pressure to a healthy range.

Natural ways to lower blood pressure

  1. Weight reduction

    Being overweight increases the risk of having high blood pressure. Weight loss is especially beneficial for overweight and obese individuals with Type 2 Diabetes. (1, 2)

  2. Reduce carbohydrates in your diet.

    One of the largest studies comparing the effect of various diets on weight loss, conducted on overweight pre-menopausal women, has shown that a low carbohydrate diet is the most effective in losing weight and dropping blood pressure. (3)

  3. Regular exercise.

    Several studies show that endurance, dynamic resistance and isometric resistance exercise lower both systolic and diastolic blood pressure.

    Combined training lowers only diastolic blood pressure. On the other hand, isometric resistance training presents the best results in lowering systolic blood pressure. (4)

    Aerobic exercise helps to reduce blood pressure and to improve heart muscle function in individuals with elevated pressure. (5)

  4. Restriction of alcohol.

    Consumption of alcohol causes a rise in blood pressure. (6)

  5. Reduce salt in your diet.

    Many studies show that the reduction of sodium intake reduces blood pressure, especially in people with hypertension. (7, 8)

    Please note, however, that the optimum sodium levels and upper intake of sodium are being currently questioned by a number of recent studies. (read more..)

  6. Increase the amount of foods rich in potassium and/or take potassium supplements.

    Potassium, in the form of supplements or derived from the diet, reduces blood pressure in people with hypertension and lowers the risk of stroke by 24%. (9) Examples of foods high in potassium are: coconut water, cuttlefish, octopus, clams, adzuki beans, halibut, avocado, pork meat, lima beans, snapper and  soybeans. For the full list please click here.

  7. Take magnesium supplements.

    Magnesium supplements have shown small but clinically significant reductions in blood pressure. (10)

    Please note that, although highly possible, these findings don’t prove that foods rich in magnesium will have the same effect.

    Examples of foods rich in magnesium are: pumpkin seeds, flaxseed, Brazil nuts, sesame seeds, poppy seeds, chia seeds, sunflower seeds, halibut, mackerel, cashew nuts, amaranth and soybeans. For the full list please click here.

NUTRITION FACTS VS NUTRITION MYTHS

You will find a summary of the most common nutrition myths and evidence-based nutrition facts here.

Related Posts

ADHD symptoms – how is it diagnosed? What is ADHD and ADD? This articles describes ADHD symptoms and how is ADHD diagnosed in adults and children. What are the signs of ADHD in toddlers?
Does milk cause osteoporosis? Milk, dairy products and milk derived supplements are good for bone health. The acid-ash hypothesis, which this myth originated, has been disproven by many studies.
Oil pulling – effective remedy for oral hygiene? It is popularly believed that oil pulling prevents tooth decay, promotes oral hygiene, reduces bad oral odor, dryness of throat and bleeding gums, whitens teeth, prevents lips from cracking and strengthens teeth, gums an...
Cooking in high heat increases the risk of type 2 diabetes and cardiovascular diseases Cooking at medium to high temperatures results in the formation of Maillard reaction products. Some of these substances promote inflammation and cardiovascular diseases in people with diabetes.
Constipation symptoms and causes Find out what are constipation symptoms, types and causes. Did you know that most cases of constipation can be resolved with simple dietary changes?
Advertisement
Advertisement

Get updates

Receive regular updates on nutrition myths, facts and curiosities. All based on the latest scientific evidence.