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High Blood Pressure (Hypertension)

Also indexed as:Blood Pressure (High), Elevated Blood Pressure, High Blood Pressure, Nightime Hypertension
Beat hypertension—Lower your blood pressure with simple lifestyle changes to protect yourself from this hidden health problem. According to research or other evidence, the following self-care steps may be helpful.
High Blood Pressure (Hypertension): Main Image

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Beat hypertension—Lower your blood pressure with simple lifestyle changes to protect yourself from this hidden health problem. According to research or other evidence, the following self-care steps may be helpful.
  • Watch what you eat

    Choose a diet low in cholesterol and animal fat, and high in produce, whole grains, pulses, and low-fat dairy, with some nuts and seeds.

  • Get more soy

    Add 10 grams of soya protein or 16 ounces soya milk twice daily into your diet to help lower blood pressure.

  • Boost heart health with supplemental garlic

    600 to 900 mg a day of a standardised garlic extract can improve heart and blood vessel health, and also has a mild blood pressure–lowering effect.

  • Try CoQ10

    Taking 100 mg a day of this powerful antioxidant may have a significant impact on your blood pressure after one to a few months.

  • Sidestep salt

    Avoid using too much table salt, limit salty fast foods, and read labels to find low-sodium foods (less than 140 mg per serving) in your grocery store.

  • Take minerals

    Supplements of calcium (800 to 1,500 mg a day) and magnesium (350 to 500 mg a day) may be helpful.

These recommendations are not comprehensive and are not intended to replace the advice of your doctor or pharmacist. Continue reading for more in-depth, fully referenced information.
  • Sidestep salt   

    Avoid using too much table salt, limit salty fast foods, and read labels to find low-sodium foods (less than 140 mg per serving) in your grocery store.

  • Watch what you eat

    Choose a diet low in cholesterol and animal fat, and high in produce, whole grains, pulses, and low-fat dairy, with some nuts and seeds.

  • Maintain a healthy weight

    Lose excess weight and keep it off with a long-term programme of healthier eating and regular aerobic exercise for 30 to 60 minutes per day, four or more days per week.

  • Go vegetarian

    Vegetarians have lower blood pressure than meat eaters, partly because of the mineral potassium in fruits and vegetables, which helps blood pressure.

  • Limit alcohol

    Keep daily alcohol intake to two drinks or less per day, and fewer than 9 drinks per week for women to help prevent hypertension.

These recommendations are not comprehensive and are not intended to replace the advice of your doctor or pharmacist. Continue reading for more in-depth, fully referenced information.
References

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The information presented by TraceGains is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. Self-treatment is not recommended for life-threatening conditions that require medical treatment under a doctor's care. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements or before making any changes in prescribed medications. Information expires December 2024.