How to Lower Blood Pressure and Protect Your Heart

High blood pressure is a widespread yet severe problem of our times. If ignored, it can lead to heart disease or stroke.

If your blood pressure is consistently high, you may need to make some lifestyle changes.

Diversified Diet

If you’re looking to lower your blood pressure and protect your heart, there are certain foods you should make sure to include in your diet.

  • Greens like spinach and kale are rich in nitrates, which may help lower blood pressure.
  • Fish like salmon and mackerel are high in omega-3 fatty acids, which can help decrease inflammation and improve heart health.
  • Nuts contain magnesium, a mineral shown to help lower blood pressure levels.
  • Seeds rich in fiber can help regulate blood pressure levels.
  • Garlic may help relax blood vessels and improve circulation, lowering blood pressure.


Cardio exercise lowers blood pressure by helping your heart pump blood more efficiently. When your heart doesn’t work as hard, it doesn’t have to pump as much blood, reducing the pressure in your arteries.

In addition to reducing blood pressure, exercise can help to lower cholesterol levels, improve the function of your arteries, and reduce the risk of heart attacks and strokes.

Relaxation Techniques

Relaxation techniques can help you manage stress and anxiety, which can contribute to high blood pressure. Some people find that meditation works best for them, whiles others prefer deep breathing or progressive muscle relaxation. Guided imagery, where you focus your thoughts on peaceful images, is also a popular relaxation method.

Quit Smoking and Alcohol

Smoking damages your blood vessels and raises your risk of developing high blood pressure. Drinking too much alcohol can also damage your heart and lead to high blood pressure. To lower your blood pressure and protect your heart, you should remove these bad habits from your life.

Monitoring and Medication

Apart from lifestyle changes, you might need help from pressure balancing medication. A pressure cuff (technically called a sphygmomanometer) can help monitor your blood pressure at home. You should check in with a doctor at least once every two years to receive timely assistance.

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