Improving High Blood Pressure

There are many natural solutions to assist in lowering your high blood pressure. The lifestyle modifications listed below are often associated with the point reductions in the systolic number (top number) of a high blood pressure reading. The effect of implementing these modifications could be greater for some individuals. See the table below:

Modification Recommendation Approx Systolic Blood Pressure Reduction
Weight reduction Maintain a normal body weight (Body mass index of 18.5-24.9) 5-20 (mm hg) point reduction, per 20 pounds of weight reduction
Adopt a DASH eating plan Consume a diet rich in fruits, vegetables, and low fat dairy products with a reduced content of saturated fat and total fat 8-14 (mm hg) point reduction
Dietary sodium reduction Reduce salt intake to no more than 2,400 mg 2-8 (mm hg) point reduction
Physical activity Engage in regular aerobic physical activity, such as brisk walking (at least 30-minutes per day, most days of the week). 4-9 (mm hg) point reduction
Moderation of alcohol consumption Limit consumption to no more than 2 drinks per day in most men to no more than 1 drink per day in women and lighter weight persons. 2-4 (mm hg) point reduction

* For overall cardiovascular risk reduction, stop smoking

Adapted from the ACSM RMGETP 6th Edition