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They may also contain high levels of sodium. Eating less sugar: High sugar foods may elevate blood pressure and cause unwanted weight gain.Eating less fat: Those looking to reduce their intake of fat should focus on limiting or avoiding trans and saturated fats.The American Heart Association (AHA) recommends aiming for 2,300 milligrams or less of sodium per day. As not all high sodium foods taste salty, a person will need to check the labels on food items. Reducing sodium intake: Sodium is a major culprit in high blood pressure.

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Learn more about how to take blood pressure readings at home.Ī nutritious, balanced diet can help a person lower their blood pressure significantly, often without the need for medication. Abstaining on the day of the reading will lead to a more accurate result.

Avoiding caffeine and alcohol: Both caffeine and alcohol may elevate blood pressure, especially when a person drinks to excess.

Remaining quiet: Talking during the reading may cause it to go up.

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Emptying the bladder: A full bladder may slightly elevate blood pressure.

Refraining from smoking: The nicotine in cigarettes can elevate blood pressure for about 30 minutes, so it is best to avoid smoking shortly before a blood pressure test.

A person can also try taking a reading after meditating or deep breathing. Therefore, it is best to try taking blood pressure after getting medical test results, not before.

Managing stress or anxiety: High stress can elevate blood pressure.

Resting before taking blood pressure: Getting up and walking around immediately before sitting down to take blood pressure can artificially inflate it.

A person should not cross the legs or tense the body during the reading.

Taking blood pressure correctly: A cuff that is too small or that a person puts over clothing may elevate the reading.

However, certain behaviors right before a blood pressure reading may affect the reading, causing it to be higher than it would be otherwise.Ī person may be able to obtain an accurate, and possibly lower, blood pressure reading by taking these steps: High blood pressure is a chronic, ongoing problem for which there is no immediate fix.

Share on Pinterest Maki Nakamura/Getty Images It then provides information on how to obtain a blood pressure reading and explains the risks of having high blood pressure. This article outlines the measures that may help a person lower their blood pressure. It can also increase the risk of other complications, such as stroke. High blood pressure is a common cause of heart disease, which is responsible for 1 in 4 deaths in the U.S., making it the leading nationwide cause of death. Systolic blood pressure is the pressure when the heart beats, while diastolic pressure is the pressure between heartbeats. People with high blood pressure will have a systolic reading of 130 millimeters of mercury (mm Hg) or above or a diastolic reading of 80 mm Hg or higher. However, by changing certain behavioral habits, they may be able to keep their blood pressure down and avoid blood pressure spikes.Ībout 45% of adults in the United States have high blood pressure, also known as hypertension.

It may not be possible for a person to lower their blood pressure immediately.