Solutions to lowering blood pressure include losing extra pounds, exercising regularly, eating a healthy diet, limiting sodium intake and reducing alcohol use, explains Mayo Clinic. Quitting smoking, curbing stress and reducing caffeine consumption also help lower blood pressure, notes Healthline. Doctors consider any reading above 140/90 millimeters of mercury as high blood pressure, and this increases the chances of suffering from stroke or a heart attack.
An increase in weight usually increases blood pressure, explains Mayo Clinic. Patients who are overweight are likely to suffer from sleep apnea, which heightens blood pressure. Doctors recommend losing about 10 pounds to help reduce blood pressure. Additionally, patients should try to reduce excess fat on the waistline to help curb high blood pressure. Engaging in a 30-minute exercise several times a week can help lower blood pressure by 4 to 9 millimeters of mercury.
A healthy diet for lowering blood pressure should include fruits, whole grains, low-fat dairy products and vegetables, according to Healthline. Doctors encourage the Dietary Approaches to Stop Hypertension, or DASH, diet, which features these foods. Keeping a food diary and increasing potassium intake helps change eating habits, suggests Mayo Clinic. If taken in small amounts, alcohol can help lower blood pressure, but excessive consumption leads to an increase in blood pressure. Limiting sodium intake to less than 2,300 milligrams a day can contribute to reducing blood pressure by 2 to 8 millimeters of mercury.