Quick Guide to Lower Bloode Pressure

10 ways to control high blood pressure without medication

By making these 10 lifestyle changes, you can lower your blood pressure and reduce your risk of heart disease.

If you have high blood pressure, you may wonder if medication is necessary to bring the numbers down. But lifestyle plays a vital role in treating high blood pressure. Controlling blood pressure with a healthy lifestyle might prevent, delay or reduce the need for medication.

Here are 10 lifestyle changes that can lower blood pressure and keep it down.

1. Lose extra pounds and watch your waistline

Blood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which further raises blood pressure.

Weight loss is one of the most effective lifestyle changes for controlling blood pressure. If you're overweight or have obesity, losing even a small amount of weight can help reduce blood pressure. In general, blood pressure might go down by about 1 millimeter of mercury (mm Hg) with each kilogram (about 2.2 pounds) of weight lost.

Also, the size of the waistline is important. Carrying too much weight around the waist can increase the risk of high blood pressure.

In general:

• Men are at risk if their waist measurement is greater than 40 inches (102 centimeters).
• Women are at risk if their waist measurement is greater than 35 inches (89 centimeters).

These numbers vary among ethnic groups. Ask your health care provider about a healthy waist measurement for you.

2. Exercise regularly

Regular physical activity can lower high blood pressure by about 5 to 8 mm Hg. It's important to keep exercising to keep blood pressure from rising again. As a general goal, aim for at least 30 minutes of moderate physical activity every day.

Exercise can also help keep elevated blood pressure from turning into high blood pressure (hypertension). For those who have hypertension, regular physical activity can bring blood pressure down to safer levels.

Some examples of aerobic exercise that can help lower blood pressure include walking, jogging, cycling, swimming or dancing. Another possibility is high-intensity interval training. This type of training involves alternating short bursts of intense activity with periods of lighter activity.

Strength training also can help reduce blood pressure. Aim to include strength training exercises at least two days a week. Talk to a health care provider about developing an exercise program.

3. Eat a healthy diet

Eating a diet rich in whole grains, fruits, vegetables and low-fat dairy products and low in saturated fat and cholesterol can lower high blood pressure by up to 11 mm Hg. Examples of eating plans that can help control blood pressure are the Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet.

Potassium in the diet can lessen the effects of salt (sodium) on blood pressure. The best sources of potassium are foods, such as fruits and vegetables, rather than supplements. Aim for 3,500 to 5,000 mg a day, which might lower blood pressure 4 to 5 mm Hg. Ask your care provider how much potassium you should have.

4. Reduce salt (sodium) in your diet

Even a small reduction of sodium in the diet can improve heart health and reduce high blood pressure by about 5 to 6 mm Hg.

The effect of sodium intake on blood pressure varies among groups of people. In general, limit sodium to 2,300 milligrams (mg) a day or less. However, a lower sodium intake — 1,500 mg a day or less — is ideal for most adults.

To reduce sodium in the diet:

• Read food labels. Look for low-sodium versions of foods and beverages.
• Eat fewer processed foods. Only a small amount of sodium occurs naturally in foods. Most sodium is added during processing.
• Don't add salt. Use herbs or spices to add flavor to food.
• Cook. Cooking lets you control the amount of sodium in the food.

5. Limit alcohol

Limiting alcohol to less than one drink a day for women or two drinks a day for men can help lower blood pressure by about 4 mm Hg. One drink equals 12 ounces of beer, 5 ounces of wine or 1.5 ounces of 80-proof liquor.

But drinking too much alcohol can raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications.

6. Quit smoking

Smoking increases blood pressure. Stopping smoking helps lower blood pressure. It can also reduce the risk of heart disease and improve overall health, possibly leading to a longer life.

7. Get a good night's sleep

Poor sleep quality — getting fewer than six hours of sleep every night for several weeks — can contribute to hypertension. A number of issues can disrupt sleep, including sleep apnea, restless leg syndrome and general sleeplessness (insomnia).

Let your health care provider know if you often have trouble sleeping. Finding and treating the cause can help improve sleep. However, if you don't have sleep apnea or restless leg syndrome, follow these simple tips for getting more restful sleep.

• Stick to a sleep schedule. Go to bed and wake up the same time each day. Try to keep the same schedule on weeknights and on weekends.
• Create a restful space. That means keeping the sleeping space cool, quiet and dark. Do something relaxing in the hour before bedtime. That might include taking a warm bath or doing relaxation exercises. Avoid bright light, such as from a TV or computer screen.
• Watch what you eat and drink. Don't go to bed hungry or stuffed. Avoid large meals close to bedtime. Limit or avoid nicotine, caffeine and alcohol close to bedtime, as well.
• Limit naps. For those who find napping during the day helpful, limiting naps to 30 minutes earlier in the day might help nighttime sleep.

8. Reduce stress

Long-term (chronic) emotional stress may contribute to high blood pressure. More research is needed on the effects of stress reduction techniques to find out whether they can reduce blood pressure.

However, it can't hurt to determine what causes stress, such as work, family, finances or illness, and find ways to reduce stress. Try the following:

• Avoid trying to do too much. Plan your day and focus on your priorities. Learn to say no. Allow enough time to get done what needs to be done.
• Focus on issues you can control and make plans to solve them. For an issue at work, talk to a supervisor. For conflict with kids or spouse, find ways to resolve it.
• Avoid stress triggers. For example, if rush-hour traffic causes stress, travel at a different time or take public transportation. Avoid people who cause stress if possible.
• Make time to relax. Take time each day to sit quietly and breathe deeply. Make time for enjoyable activities or hobbies, such as taking a walk, cooking or volunteering.
• Practice gratitude. Expressing gratitude to others can help reduce stress.

9. Monitor your blood pressure at home and get regular checkups

Home monitoring can help you keep tabs on your blood pressure. It can make certain your medications and lifestyle changes are working.

Home blood pressure monitors are available widely and without a prescription. Talk to a health care provider about home monitoring before you get started.

Regular visits with a provider are also key to controlling blood pressure. If your blood pressure is well controlled, ask your provider how often you need to check it. You might be able to check it only once a day or less often.

10. Get support

Supportive family and friends are important to good health. They may encourage you to take care of yourself, drive you to the care provider's office or start an exercise program with you to keep your blood pressure low.

If you find you need support beyond your family and friends, consider joining a support group. This may put you in touch with people who can give you an emotional or morale boost and who can offer practical tips to cope with your condition.

Green Tea Your Antiaging booster

10 Evidence-Based Benefits of Green Tea

Green tea may help support cognition, maintenance of moderate weight, and offer some protection against cancer. Green tea is touted to be one of the healthiest beverages on the planet that could have many potential health benefits.

1. Contains plant-based antioxidant compounds

Green tea contains a type of polyphenol called a catechin. Catechins are antioxidants that help prevent cell damage and provideTrusted Source other health benefits. The most well-known and abundant catechin in green tea is epigallocatechin-3-gallate (EGCG), which researchTrusted Source has found may be involved in improving various health conditions or markers of disease. SUMMARY Green tea has polyphenol antioxidants, including a catechin called EGCG. These antioxidants could have various beneficial effects on health.

2. May improve cognitive function

A 2017 research paperTrusted Source found that drinking green tea may benefit cognition, mood, and brain function, possibly due to compounds in green tea like caffeine and L-theanine. A 2020 study also suggested that green tea is linked with a 64%Trusted Source lower chance of cognitive impairment in middle-aged and older adults. More human studies are needed to further explore this effect. SUMMARY Green tea has functional ingredients that may combine to improve brain function and cognitive health. Green tea seems to be linked with a lower chance of cognitive impairment in middle and older age.

3. Could help with fat burning

A 2022 review found that the ability of green tea to positively influence your metabolism is enhanced with aerobic or resistance exercise. That said, the National Institutes of Health Office of Dietary SupplementsTrusted Source suggests that while some studies do show an ability for green tea to improve how your body breaks down fat, its overall effect on weight loss is likely to be small. SUMMARY Green tea may increase metabolic rate and increase fat burning in the short term, although not all studies agree. Green tea’s ability to improve fat burning is improved when paired with exercise.

4. Might lower the risk of some cancers

While the evidence is mixed and inconsistent, researchTrusted Source has linked drinking green tea with a reduced chance of developing some types of cancer, such as lung cancer or ovarian cancer. A 2020 reviewTrusted Source found that while experimental research shows a modest beneficial effect, scientists could not conclude any consistent effects of green tea on overall cancer likelihood. Additional high quality research is needed. SUMMARY There is some evidence of a relationship between drinking green tea and less chance of certain cancers. But, much more research in humans is needed to better explore this.

5. May protect the brain from aging

A 2020 studyTrusted Source showed that green tea was linked with lower levels of certain markers related to Alzheimer’s disease in people without current, known cognitive issues. Compounds such as EGCG and L-theanine may be responsible. However, a 2023 study reported that drinking too much, 13 cups or more per day (all types of tea), could increase the chance of Alzheimer’s disease. Clinical evidence on how exactly green tea affects the human brain is lacking. SUMMARY The bioactive compounds in green tea may support brain health. Green tea could be linked with less likelihood of neurodegenerative disease, but more clinical studies in humans are needed to clarify any effect.

6. Could help with oral health

A 2021 reviewTrusted Source of studies has found that drinking green tea, or using green tea extract, could be linked to better oral health. However, most of the research on this subject did not examine human subjects. While results are promising, more clinical research in humans is needed. SUMMARY There is encouraging evidence that green tea could help with oral health, but additional studies are needed.

7. May help with the managing blood sugar

A 2020 reviewTrusted Source found that green tea may help reduce blood sugar while fasting in the short term but does not seem to have an effect on blood sugar or insulin in the long term. A 2021 study on Chinese adults also suggested a 10% lower chanceTrusted Source of death from type 2 diabetes for those who drink it daily. Other reviews found no effects on any markers of blood sugar management in people with type 2 diabetes, so the findings are inconclusive. Read more about green tea and diabetes. SUMMARY The research is mixed on the role green tea may play in lowering the risk of type 2 diabetes, or helping with the overall management of type 2 diabetes. »MORE:Living with diabetes? Explore our top resources. 8. Might help prevent heart disease A recent review of studies suggests that regularly drinking green tea could lower many risk factors of heart disease, such as blood pressure or lipids.

Avocado, Your Green Gold

The benefits of avocado

- It is an excellent source of nutrients, including healthy fats, fiber, vitamins, minerals, and antioxidants. 

- It may help improve heart health by lowering cholesterol levels, blood pressure, and inflammation. 

- It may help protect vision by providing lutein and zeaxanthin, two phytochemicals that reduce the risk of age-related macular degeneration.

- It may help prevent osteoporosis by increasing calcium absorption and reducing bone loss.

- It may help prevent cancer by containing compounds that inhibit the growth of cancer cells and enhance DNA repair.

- It may help improve gut health by promoting regularity, feeding beneficial bacteria, and reducing intestinal inflammation.

- It may help support weight management by increasing satiety, reducing appetite, and enhancing metabolic rate.

Some of the recipes with avocado are:

 

- Avocado cake: A dessert that uses avocado as a substitute for butter, resulting in a moist and delicious cake.

- Avocado toast: A simple and satisfying breakfast or snack that consists of mashed avocado seasoned with lemon, salt, pepper, and chili flakes on top of toasted bread.

- Avocado and shrimp verrine: A refreshing and elegant appetizer that layers avocado puree, shrimp, and coconut-curry sauce in a small glass.

- Avocado crab boats: A fun and easy way to serve avocado stuffed with crab salad and garnished with tortilla chips.

- Chicken skewers with cool avocado sauce: A flavorful and healthy main dish that pairs grilled chicken marinated in lime, garlic, and cumin with a creamy avocado-yogurt sauce.

- Blackened catfish with mango avocado salsa: A spicy and sweet combination of pan-fried catfish seasoned with Cajun spices and topped with a fresh salsa made of mango, avocado, onion, cilantro, and lime.

- Lime avocado hummus: A smooth and tangy dip that blends avocado, chickpeas, tahini, garlic, and lime juice. Perfect for spreading on pita bread or dipping fresh vegetables.

- Mexican layered salad: A colorful and hearty salad that layers lettuce, black beans, corn, cheese, tomatoes, olives, green onions, and avocado in a large bowl or trifle dish. Drizzled with a zesty dressing made of salsa, sour cream, and taco seasoning.

- Chicken tacos with avocado salsa: A quick and easy weeknight meal that fills warm tortillas with shredded chicken, cheese, lettuce, and a homemade salsa made of avocado, tomato, onion, jalapeño, cilantro, and lime juice.

- Grilled steak salad with tomatoes and avocado: A satisfying and nutritious salad that tops mixed greens with sliced grilled steak, cherry tomatoes, avocado, blue cheese, and a balsamic vinaigrette.

 

Some of the vegan avocado recipes are:

 

- Vegetarian avocado toast: A crunchy and creamy snack that spreads mashed avocado seasoned with lemon, salt, pepper, and chili flakes on toasted bread. Topped with sun-dried tomatoes, onion, garlic, basil, pine nuts, and lemon juice.

- Nems végétariens: A crispy and savory appetizer that wraps rice paper around tofu, carrot, onion, rice noodles, bean sprouts, sesame oil, chili, and salt. Served with a dipping sauce made of soy sauce, rice vinegar, sugar, and water.

- Ocean plantain à la Mexicana: A unique and flavorful main dish that sears plantains and coats them with a tomato sauce infused with nori sheets for a hint of sea flavor. Garnished with avocado, cilantro, and salt.

- Avocado cake: A moist and delicious dessert that uses avocado as a substitute for butter in a cake batter made of flour, sugar, baking powder, baking soda, salt, vanilla extract, almond milk, and vinegar. Baked until golden and fluffy.

- Avocado and shrimp verrine: A refreshing and elegant appetizer that layers avocado puree, shrimp, and coconut-curry sauce in a small glass. The avocado puree is made of avocado, lime juice, salt, and pepper. The coconut-curry sauce is made of coconut milk, curry powder, salt, and pepper.

- Avocado bean burger: A hearty and satisfying burger that combines mashed beans, oats, onion, garlic, cumin, paprika, salt, and pepper to form patties that are baked until firm. Served on burger buns with smashed avocado, gherkin sauce, lettuce, and tomato. The gherkin sauce is made of vegan mayo, gherkins, capers, parsley, lemon juice, salt, and pepper.

- Crispy sweet potato wedges with garlic avocado aioli: A simple and tasty side dish or snack that bakes sweet potato wedges seasoned with salt, pepper, paprika, garlic powder, and oil until crispy. Served with a creamy dip made of avocado, vegan mayo, garlic, lemon juice, salt, and pepper.

- Panko baked avocado tacos: A crunchy and creamy taco that coats avocado slices in panko bread crumbs and bakes them until golden. Served on corn tortillas with cabbage slaw, salsa verde, cilantro, and lime wedges. The cabbage slaw is made of shredded cabbage, vegan mayo, lime juice, salt, and pepper.

- Chilled artichoke avocado spring pea soup: A smooth and creamy soup that blends artichoke hearts, avocado chunks,

spring peas (fresh or frozen), vegetable broth,

garlic cloves,

lemon juice,

salt,

and black pepper until smooth. Chilled in the refrigerator until cold. Garnished with fresh mint leaves.

- Avocado butter mashed potatoes: A rich and buttery side dish that boils potatoes until tender and mashes them with avocado chunks,

vegan butter,

almond milk,

salt,

and black pepper until smooth. Flavored with fresh parsley or chives.

Avocados are a source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta carotene, and omega-3 fatty acids. Avocados contain high levels of healthy, beneficial fats, which can help a person feel fuller between meals. Avocado is one of the most nutrient-dense foods available. Ounce for ounce, it is among the richest in fiber, folate, potassium, vitamin E and magnesium. Not only are avocados full of nutrients with far-reaching health benefits, they're also tasty and can be added to almost any dish. #avocadobenefits #benefitsofavocado #avocadohealthbenefits #avocado Benefits of Avocado Boosts Satiety. Eating healthy fats helps slow stomach emptying, which keeps you full longer than usual and delays the return of hunger. ... Helps Manage Body Weight. ... Protects Your Heart. ... Prevents Diabetes Complications. ... Boosts Nutrients. ... Promotes Healthy Digestion. ... Increases Brain Function. ... Protects Your Eyes. Healthy for the heart. ... Great for vision. ... May help prevent osteoporosis. ... Components may prevent cancer. ... Supporting fetal health. ... Reducing depression risk. ... Improving digestion. ... Natural detoxification. Avocados are a source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta carotene, and omega-3 fatty acids. Avocados contain high levels of healthy, beneficial fats, which can help a person feel fullerTrusted Source between meals. Eating fat slows the breakdown of carbohydrates, which helps keep blood sugar levels stable. Avocados include vitamins C, E, K1, B6 and folate, plus essential minerals like potassium and copper. They’re low in sugar, loaded with fiber and high in monosaturated fats, aka “good” fats. Oh, and did we mention that they taste great and they’re super versatile?! Registered dietitian Julia Zumpano, RD, LD, shares a few more good reasons to give these wrinkly green fruits a second look — plus, how to add them to your regular rotation.

Are avocados good for you?

“Avocados are a great addition to a healthy diet,” Zumpano confirms, “and there are hundreds of varieties to choose from, ranging from big to small and wrinkly to smooth.” What they have in common: A big round pit, creamy green flesh and a whole lot of nutrients crammed into a handy, pear-shaped package. Just don’t go overboard. Avocados are packed with nutrients, but they’re also packed with calories. A 50-gram portion — about a third of a medium-sized avocado — has about 75 calories. And an entire large avocado can add upward of 400 calories to your daily diet. Like most things, Zumpano says, moderation is key. “As long as you’re paying attention to portion sizes, avocados are very healthy foods to include in your food repertoire.”

Benefits of avocados

Whether you’re adding a slice to a salad or sandwich or using them as an ingredient in a more complicated recipe, Zumpano says avocados have a lot going for them health-wise. Here are some of the many nutrients and vitamins packed into just a single avocado: High in ‘good’ fats You might’ve heard that avocados are high in fat — and that’s true, but it doesn’t mean you should avoid them! A medium avocado has 22 grams of fat, which includes 15 grams of monounsaturated fats, aka “good” fats. “Avocados are rich in heart-healthy monounsaturated fats, which help lower your LDL, or ‘bad’ cholesterol,” Zumpano says. “Low LDL levels reduce your risk of heart disease and stroke.” The American Heart Association says most of the fats you eat should be monounsaturated or polyunsaturated, confirming that avocados fit the bill as part of a healthy diet. You can even swap avocado in for less-healthy fats in your home cooking. Here are some additional ways you can add this smooth, creamy fruit to your diet. Spread avocado on a sandwich in place of mayonnaise. Instead of dunking veggies into dips made with cheese or sour cream, try guacamole. Forego shredded cheese on your salad and add avocado slices instead. In baking recipes, replace butter or oil with mashed avocado, like in these chocolatey avocado brownie bites. “If you use avocado to replace other fats, you can enjoy the flavor and nutrients and also cut down on saturated fats,” Zumpano says. Lots of vitamins

Let’s talk vitamins: In simple terms, avocados have a lot of them! Here are the vitamins that are most abundant in avocados and what they do for your health

Avocados are much more than their creamy texture and rich flavor.

They contain an array of vitamins, minerals, antioxidants, healthy fats