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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.
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.
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.
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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.
You're probably familiar with the advice to eat less sodium and more potassium if you're seeking the best blood pressure-lowering diet, but salt isn't the only flavor element that can impact your ticker. Turns out, dialing up the spices in your food can also help keep your BP in check. According to a September 2021 study published in theAmerican Journal of Clinical Nutrition,people who ate more herbs and spices—in particular, cinnamon, turmeric and oregano—recorded lower blood pressure readings 24 hours later.
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Before we dive into the details, it's worth taking this with a small grain of salt, as only 71 participants between the ages of 30 and 75 participated in the study. Still, the limited sample size can inspire future research on this fairly new scientific interest area.
Each of the 71 individuals had at least one risk factor for heart disease, and fell into the "overweight" or "obese" category on the body mass index (BMI) scale. After fasting for 12 hours, the participants had their blood pressure, height, weight, waist circumference, fasting blood sugar and artery flexibility measured. They then wore blood pressure monitors for the following 24 hours.
They were told to then hit their quota of spice content per day using herbs and spices typical in many American diets, with a heavy focus on three in particular—cinnamon, turmeric and oregano—that the scientists had learned about from previous research reviews and meta-analyses that may relate to heart health.
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