what helps to lower diastolic blood pressure?
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['Focus on heart-healthy foods. ... ', 'Limit saturated and trans fats. ... ', 'Reduce sodium in your diet. ... ', 'Eat more potassium. ... ', 'Lay off the caffeine. ... ', 'Cut back on alcohol. ... ', 'Ditch sugar. ... ', 'Switch to dark chocolate.']
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['Eat small meals more frequently. Large meals may cause more dramatic drops in blood pressure, as your body works harder to digest larger meals.', 'Drink more water and limit alcohol. Dehydration lowers blood pressure.']
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Some scientific evidence suggests that certain supplements, including potassium, magnesium, and folic acid, could lower blood pressure. However, official organizations recommend lifestyle changes and, when appropriate, antihypertension medication instead. Talk to a doctor before taking any nutritional supplements.
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Diet changes can quickly lower blood pressure in many cases. A study in the journal Hypertension reported that people following the Dietary Approaches to Stop Hypertension (DASH) diet lowered their blood pressure by 1–4 millimeters of mercury (mm Hg) in 1 week.
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According to the national guidelines and recent research, losing weight can lower both systolic and diastolic blood pressure -- and potentially eliminate high blood pressure. For every 20 pounds you lose, you can drop systolic pressure 5-20 points.
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Several studies have found that hibiscus tea may lower both systolic and diastolic blood pressure. In one study, 65 people with high blood pressure were given hibiscus tea or a placebo. After six weeks, those who drank hibiscus tea had a significant decrease in systolic blood pressure, compared to the placebo ( 4 ).
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A small new study suggests the nitrates in many vegetables may keep blood vessels healthy and lower blood pressure. Previous studies have shown that a diet rich in fruits and vegetables, such as the Dietary Approaches to Stop HypertensionHypertension (DASH) diet, can reduce blood pressure.
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['Exercise most days of the week. Exercise is the most effective way to lower your blood pressure. ... ', 'Consume a low-sodium diet. Too much sodium (or salt) causes blood pressure to rise. ... ', 'Limit alcohol intake to no more than 1 to 2 drinks per day. ... ', 'Make stress reduction a priority.']
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Cardiovascular, or aerobic, exercise can help lower your blood pressure and make your heart stronger. Examples include walking, jogging, jumping rope, bicycling (stationary or outdoor), cross-country skiing, skating, rowing, high- or low-impact aerobics, swimming, and water aerobics.
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Angiotensin-converting enzyme (ACE) inhibitors reduce blood pressure by relaxing your blood vessels. Common examples are enalapril, lisinopril, perindopril and ramipril.
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Caffeine helps: Caffeinated beverages like tea or coffee may help boost your blood pressure temporarily. When your blood pressure dips suddenly, a cup of coffee or tea can get your circulation going.
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['Take blood pressure medications as prescribed. ... ', 'Maintain a healthy weight. ... ', 'Trim the waistline. ... ', 'Increase exercise. ... ', 'Quit smoking. ... ', 'Reduce stress. ... ', 'Get enough sleep each night. ... ', 'Monitor blood pressure at home.']
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4. Reduce sodium in your diet. Even a small reduction in the sodium in your diet can improve your heart health and reduce blood pressure by about 5 to 6 mm Hg if you have high blood pressure.
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Hot baths, spas and saunas help to decrease blood pressure by opening/relaxing the walls of blood vessels, a process known as vasodilation. A safe and more consistent approach to achieving a healthier blood pressure is by using MegaNatural®-BP grapeseed extract, which supports healthy blood vessel relaxation.
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Intake of salt, sodium and processed foods must be controlled for maintaining normal levels of blood pressure. Also, it has now been found that eating cinnamon may help in dealing with hypertension. The very reasonable and easily available spice can help in reducing systolic blood pressure.
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Low blood pressure: Garlic can lower blood pressure. In theory, taking garlic might make blood pressure become too low in people with low blood pressure. Surgery: Garlic might prolong bleeding and interfere with blood pressure. Garlic might also lower blood sugar levels.
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What the research tells us. A recent systematic review compared the use of low-sodium salt substitutes to normal salt. The review found that these salt substitutes may lower systolic and diastolic blood pressure, both in people with normal and high blood pressure.