You cannot underestimate the power of exercise when it comes to lowering of blood pressure.
Regular exercise for at least 30 minutes helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries. Did you also know that regular exercise can lower blood pressure by 4 to 9 mmHg?
In fact, a total of 150 minutes of moderate exercise, such as walking, jogging, swimming, and dancing per week can help lower blood pressure and improve your heart health (5, 6).
Note: consistency is very important because if you stop exercising, your blood pressure can rise again.
Also, if you have slightly hypertensive, exercise can help you avoid full-blown hypertension. According to the National Walkers’ Health Study, doing even more exercise reduces your blood pressure even further, (7).
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3. Shun Excessive Alcohol
Excessive consumption of alcohol can raise your blood pressure level. As a matter of fact, 16% of high blood pressure cases around the world are linked to alcohol (8).
In small amount alcohol can potentially lower your blood pressure by 2 to 4 mmHg (9).
Moderate alcohol consumption is defined as no more than on drink a day for women and for men older than age 65, or no more than two for men age 65 and younger.
Drinking more than the moderate amount can have a negative impact on your blood pressure. It can also interfere with blood pressure medications.