When you experience stress, you’re also more likely to engage in other behaviors, such as drinking alcohol or eating unhealthy foods that can negatively affect blood pressure. If you already have high blood pressure, it’s worth reducing your sodium intake to see if it makes a difference. Swap processed foods for fresh ones and try herbs with herbs and spices instead of salt.

But you may not know that a banana a day keeps high blood pressure at bay. This fruit is full of potassium, an important mineral for lowering blood pressure. The more potassium you eat, the more sodium your body loses. Start your day with a heart-healthy banana by adding it to a nutritious breakfast, such as whole grains or low-fat yogurt.

For those who can’t control their high blood pressure with these methods alone, slow, deep breathing techniques can help according to several studies. These techniques work at the cellular level to lower blood pressure and promote heart health. If your systolic blood pressure is higher than or equal to 180 mmHg or if your diastolic blood pressure is higher than or equal to 120 mmHg, contact your doctor immediately. If, in addition to these blood pressure readings, you have symptoms such as headaches and chest pain, call 911. Alcohol can increase your body weight, deplete your body of magnesium and potassium, and dehydrate you, according to Dr. Desai. In addition, alcohol increases stress levels, which also causes increased blood pressure over time, he says.

When your breathing is repeatedly interrupted while you sleep, your nervous system releases chemicals that increase your blood pressure. In addition, you get less oxygen, which can damage the walls of blood vessels hoge bloeddruk verlagen and make it difficult for your body to regulate your blood pressure in the future. Reducing salt in your diet can go hand in hand with ways to improve your health and reduce pressure on your arteries.

If left unchecked, high blood pressure increases the risk of heart disease and stroke. Processed foods often contain added salt and harmful fats. A 2021 study found that people with a high intake of processed foods were more likely to have high blood pressure. A 2020 rodent study found that beta-glucan and avenantramide C, both present in oats, lower levels of malondialdehyde, a marker of oxidative stress in hypertensive rats.

Doctors generally recommend limiting sodium intake to 1,500 mg or less per day for adults. We’re still not sure about the long-term effects of caffeine on your blood pressure. If you check your blood pressure regularly, check and see if caffeine increases your blood pressure. If you see an increase after a cup of coffee, your body may be sensitive to the effect of caffeine, and it may be best to skip coffee as part of an effort to lower blood pressure without medication.