10  Effective Ways to Lower Your Blood Pressure


1. INCREASE ACTIVITY AND EXERCISE

A meta-analysis of 65 studies suggests aerobic and resistance exercise can significantly lower blood pressure, especially in men


2. LOSE WEIGHT IF OVERWEIGHT

Losing 5–10 pounds can help lower blood pressure. You'll also reduce your risk of developing other health issues.


3. EAT POTASSIUM AND LESS SODIUM

Ketone and salt reduction can lower blood pressure. Aside from lowering sodium levels, potassium also relaxes blood vessels.


4. Eat less processed food

Most of the extra salt in your diet comes from processed foods and foods from restaurants, not your salt shaker at home.


5. Try meditation or yoga

Mindfulness and meditation, including transcendental meditation, have long been used — and studied — as methods to reduce stress.


6. Eat some dark chocolate

Yes, chocolate lovers: Dark chocolate has been shown to lower blood pressure. But the dark chocolate should be 60 to 70 percent cacao.


7. Get plenty of restful sleep

Your blood pressure typically dips down when you’re sleeping. If you don’t sleep well, it can affect your blood pressure.


8. Eat protein-rich foods

A long-term study concluded in 2014 found that people who ate more protein had a lower risk of high blood pressure.


9. Reduce caffeine intake

Caffeine raises blood pressure. A 2017 study found that caffeinated or energy drinks raised systolic blood pressure for 2 hours in 18 people.


10. Take prescription medication

If your blood pressure is very high or doesn’t decrease after making these lifestyle changes, your doctor may recommend prescription drugs.

NECK PAIN RELIEF EXERCISES AT HOME