Ten ways to lower blood pressure

BOSTON, MA — A special four-page section in the September issue of the Harvard Heart Letter takes a look at the latest thinking on high blood pressure. It includes information on blood pressure basics, measuring change, and the definition of what’s normal. The section also offers 10 steps for getting your blood pressure under control and keeping it there:

  1. Check it. You can’t do much about your blood pressure unless you know what it is. Your doctor should check it at every visit. Measuring at home between visits is even better.
  2. Get moving. Exercise can lower blood pressure by 10 points, prevent the onset of high blood pressure, or let you reduce your dosage of blood pressure medications.
  3. Eat right. A diet for better blood pressure emphasizes fruits, vegetables, low-fat dairy products, whole grains, poultry, fish, and nuts.
  4. Control your weight. If you are overweight, losing weight can lower your blood pressure.
  5. Don’t smoke. Smoking a cigarette can cause a 20-point spike in systolic blood pressure.
  6. Drink alcohol in moderation. Going beyond a drink a day can contribute to higher blood pressure.
  7. Shake up your salts. Too much sodium and too little potassium can boost blood pressure. Aim for less than 1.5 grams of sodium a day, and at least 4.7 grams of potassium from fruits and vegetables.
  8. Sleep is good. Chronic lack of sleep can contribute to high blood pressure. Get at least six hours a night.
  9. Reduce stress. Mental and emotional stress can raise blood pressure. Meditation and deep breathing can lower it.
  10. Stick with your medications. Taking medication can keep you from having a stroke or heart attack.

To continue reading this article, you must log in.

Subscribe to Harvard Health Online for immediate access to health news and information from Harvard Medical School.

  • Research health conditions
  • Check your symptoms
  • Prepare for a doctor's visit or test
  • Find the best treatments and procedures for you
  • Explore options for better nutrition and exercise
Learn more about the many benefits and features of joining Harvard Health Online »

I'd like to receive access to Harvard Health Online for only $4.99 a month.

Sign Me Up

Already a member? Login ».

Disclaimer:

As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.

No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

Free Healthbeat Signup

Get the latest in health news delivered to your inbox!

Sign Up
Harvard Health Publishing Logo

Thanks for visiting. Don't miss your FREE gift.

The Best Diets for Cognitive Fitness, is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School

Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health, plus the latest advances in preventative medicine, diet and exercise, pain relief, blood pressure and cholesterol management, and more.

Harvard Health Publishing Logo

Health Alerts from Harvard Medical School

Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss...from exercises to build a stronger core to advice on treating cataracts. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts.

BONUS! Sign up now and
get a FREE copy of the
Best Diets for Cognitive Fitness

Harvard Health Publishing Logo

Stay on top of latest health news from Harvard Medical School.

Plus, get a FREE copy of the Best Diets for Cognitive Fitness.