Most adults with hypertension have primary hypertension formerly called "essential" hypertension , which means that the cause of the high blood pressure is not known. A small subset of adults has secondary hypertension, which means that there is an underlying and potentially correctable cause, usually a kidney or hormonal disorder.

Prevalence of high blood pressure. Hypertension is a common health problem. In the United States, approximately 46 percent of adults have hypertension. Hypertension is more common as people grow older. In the United States, for example, it affects 76 percent of adults aged 65 to 74 years and 82 percent of adults aged 75 years or older.

Unfortunately, many people's blood pressure is not well controlled. According to a national survey, hypertension was under good control in only 47 percent of adults. DIETARY CHANGES AND BLOOD PRESSURE. Reduce sodium salt — Reducing the amount of sodium you consume can lower blood pressure if you have hypertension or elevated blood pressure.

The main source of sodium in the diet does not come from the salt shaker; it comes from the salt contained in packaged and processed foods and in foods from restaurants. The body requires a small amount of sodium in the diet, and most people consume more sodium than they need over 3 grams per day.

A low-sodium diet contains fewer than 2. Although the ideal target for daily sodium intake remains controversial, the optimal goal is less than mg per day.

A detailed discussion of low-sodium diets is available separately. See "Patient education: Low-sodium diet Beyond the Basics ". Reduce alcohol — Drinking a lot of alcohol increases your risk of developing high blood pressure. A "drink" is defined as 5 oz of wine, 12 oz of beer, or 1 oz of hard liquor.

Drinking more than two drinks per day increases the risk of high blood pressure compared with not drinking, and it also makes hypertension more difficult to control.

Binge drinking consuming four to five drinks within two hours is an even greater problem for overall health and hypertension.

Eat more fruits and vegetables — Adding more fruits and vegetables to your diet may reduce high blood pressure or protect against developing high blood pressure; it can also help improve your health in general.

Eat more fiber — Eating an increased amount of fiber may decrease blood pressure. The recommended amount of dietary fiber is 20 to 35 grams of fiber per day. Many breakfast cereals are excellent sources of dietary fiber.

More information about increasing fiber is available separately. See "Patient education: High-fiber diet Beyond the Basics ". Eat more fish — Eating more fish may help to lower blood pressure, especially when combined with weight loss [ 2 ].

Caffeine — Caffeine can temporarily increase blood pressure in people who don't consume it regularly. In regular caffeine users, a moderate amount of caffeine equivalent to approximately two cups of coffee daily usually does not affect blood pressure. However, excessive amounts of caffeine such as in many supplements and large-size beverages may raise blood pressure in susceptible people.

Dietary Approaches to Stop Hypertension DASH eating plan — The DASH eating plan combines many of the dietary interventions noted above.

It is high in fruits, vegetables, whole grains, fiber, and low-fat dairy products, with reduced saturated fat, total fat, and meat intake.

All people, including those with and without high blood pressure, who strictly follow the DASH eating plan can have fairly significant reductions in blood pressure, particularly when combined with a low-sodium diet.

Regular exercise can lower your blood pressure even if you don't lose weight. Recommendations from the American Heart Association suggest that to achieve substantial health benefits requires to minutes per week of moderate-intensity aerobic activity such as brisk walking or 75 to minutes per week of vigorous intensity aerobic activity such as jogging plus muscle-strengthening exercises resistance training involving all major muscle groups at least twice per week [ 3 ].

Isometric exercises eg, repeated handgrip contraction may also be of benefit. Exercise will not only help lower blood pressure but also improves cholesterol levels.

However, to maintain this benefit, you must continue to exercise regularly. Although this level of exercise is recommended to get substantial reductions in blood pressure 4 to 5 mmHg systolic , any amount of physical activity is better than none.

Even gentle forms of exercise, like walking, have health benefits. Potassium helps the body eliminate salt and eases tension in your blood vessels. High potassium foods include:.

However, a high potassium intake may be harmful to people with kidney disease , so talk with your doctor before increasing your potassium intake. Nutrition labels can help you decide which foods to eat and which to avoid.

What effects does potassium have on the body? The National Institutes of Health recommend the DASH Dietary Approaches to Stop Hypertension as a heart-healthy option. The DASH diet emphasizes:. What are some heart-healthy foods? Processed foods are often high in salt, added sugar, and unhealthy fats.

They may lead to weight gain. All these factors can contribute high blood pressure. Foods labeled low fat may be high in salt and sugar to compensate for the loss of fat.

Fat is what gives food taste and makes you feel full. Eating less processed food will help you eat less salt, less sugar, and fewer refined carbohydrates.

All of this can result in lower blood pressure. Smoking can affect your all-around health, including your blood pressure. One study showed that nonsmokers in areas with smoke-free restaurants, bars, and workplaces had lower blood pressure than nonsmokers in areas without smoke-free policies.

Get some tips here for stopping smoking. Finding ways to manage stress is important for your health and your blood pressure. Ways of relieving stress depend on the individual but can include:.

Get some tips here for relieving stress. Cacao contains flavonoids, an antioxidant that may help lower blood pressure. These flavonoids may help dilate, or widen, your blood vessels.

However, the American Heart Association notes that while eating a little dark chocolate is unlikely to be harmful, the amount a person is likely to eat per day will probably not provide enough flavonoids to produce health benefits. Does dark chocolate have other benefits?

Some herbal medicines may help lower blood pressure. However, more research is needed to identify the doses and components in the herbs that are most useful. Always check with your doctor or pharmacist before taking herbal supplements.

They may interfere with your prescription medications. Learn more about herbal remedies for high blood pressure. Sleep deprivation may increase the risk of high blood pressure.

Tips for sleeping well include :. Get some tips on sleeping well. Fresh garlic or garlic extract may help lower blood pressure. One review found that for people with high blood pressure, garlic supplements reduced their systolic blood pressure by up to about 5 mm Hg and their diastolic blood pressure by up to 2.

Can you eat raw garlic? Previous studies had already suggested that consuming protein may lower blood pressure in the short term. High-protein foods include:.

Anyone considering switching to a high protein diet should first speak with a doctor, as it may not be suitable for everyone. It is also essential to balance different types of protein and to balance protein foods with other items.

How much protein do you need per day? However, there is not enough evidence to confirm that most supplements can manage blood pressure. Always check with a doctor before using a supplement, as not all supplements are safe for everyone.

They may worsen other conditions or interact with existing drugs. Learn more about supplements that may lower blood pressure. A review found that consuming 30 g or more of alcohol appears to increase the heart rate for up to 24 hours.

Blood pressure, meanwhile, tends to fall for the first 12 hours but then increases. A standard drink contains around 14 grams of alcohol.

Despite the hype, drinking a lot of red wine is not beneficial for heart health, according to the American Heart Association. They suggest limiting alcohol intake to two standard drinks per day for males and one per day for females. Supportive family and friends are important to good health.

They may encourage you to take care of yourself, drive you to the care provider's office or start an exercise program with you to keep your blood pressure low.

If you find you need support beyond your family and friends, consider joining a support group. This may put you in touch with people who can give you an emotional or morale boost and who can offer practical tips to cope with your condition.

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This content does not have an English version. This content does not have an Arabic version. Appointments at Mayo Clinic Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations.

Request Appointment. Products and services. By Mayo Clinic Staff. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Feehally J, et al.

Nonpharmacologic prevention and treatment of hypertension. In: Comprehensive Clinical Nephrology. Elsevier; Accessed April 20, Hypertension adult. Mayo Clinic; Hall ME, et al. Weight-loss strategies for prevention and treatment of hypertension: A scientific statement from the American Heart Association.

Shimbo D, et al. Self-measured blood pressure monitoring at home: A joint policy statement from the American Heart Association and the American Medical Association. Department of Health and Human Services and U.

Department of Agriculture. Accessed April 23, Libby P, et al. Systemic hypertension: Mechanisms, diagnosis, and treatment. In: Braunwald's Heart Disease: A Textbook of Cardiovascular Medicine. Sleep deprivation and deficiency: Healthy sleep habits. National Heart, Lung, and Blood Institute.

Managing stress to control high blood pressure. American Heart Association. Products and Services A Book: Mayo Clinic on High Blood Pressure Blood Pressure Monitors at Mayo Clinic Store The Mayo Clinic Diet Online.

See also Alcohol: Does it affect blood pressure? Alpha blockers Amputation and diabetes Angiotensin-converting enzyme ACE inhibitors Angiotensin II receptor blockers Anxiety: A cause of high blood pressure? AskMayoMom Pediatric Urology Beta blockers Beta blockers: Do they cause weight gain? Beta blockers: How do they affect exercise?

Birth control pill FAQ Blood glucose meters Blood glucose monitors Blood pressure: Can it be higher in one arm? Blood pressure chart Blood pressure cuff: Does size matter?

Blood pressure: Does it have a daily pattern? Blood pressure: Is it affected by cold weather? Blood pressure medication: Still necessary if I lose weight? Blood pressure medications: Can they raise my triglycerides? Blood pressure readings: Why higher at home?

Blood pressure test Blood pressure tip: Get more potassium Blood sugar levels can fluctuate for many reasons Blood sugar testing: Why, when and how Bone and joint problems associated with diabetes How kidneys work Bump on the head: When is it a serious head injury?

Caffeine and hypertension Calcium channel blockers Calcium supplements: Do they interfere with blood pressure drugs? Can whole-grain foods lower blood pressure?

Central-acting agents Choosing blood pressure medicines Chronic daily headaches Chronic kidney disease Chronic kidney disease: Is a clinical trial right for me? Coarctation of the aorta COVID Who's at higher risk of serious symptoms?

Cushing syndrome DASH diet DASH diet: Recommended servings Sample DASH menus Diabetes Diabetes and depression: Coping with the two conditions Diabetes and exercise: When to monitor your blood sugar Diabetes and heat 10 ways to avoid diabetes complications Diabetes diet: Should I avoid sweet fruits?

Regular exercise can also help you lose weight, which will also help lower your blood pressure. Adults should do at least minutes 2 hours and 30 minutes of moderate-intensity aerobic activity, such as cycling or fast walking, every week. Physical activity can include anything from sport to walking and gardening.

Drinking more than 4 cups of coffee a day may increase your blood pressure. If you're a big fan of coffee, tea or other caffeine-rich drinks, such as cola and some energy drinks, consider cutting down.

It's fine to drink tea and coffee as part of a balanced diet, but it's important that these drinks are not your main or only source of fluid. Smoking, like high blood pressure, will cause your arteries to narrow. This can increase your blood pressure.

If your arteries get blocked it can cause a heart attack or stroke. If you smoke and have high blood pressure, your arteries will narrow much more quickly, and your risk of heart or lung disease in the future is dramatically increased. Get help to stop smoking. Page last reviewed: 11 July Next review due: 11 July Home Health A to Z High blood pressure hypertension Back to High blood pressure hypertension.

Prevention - High blood pressure hypertension Contents Overview Causes Diagnosis Treatment Prevention. Work with your health care professional Your health care professional will help you make a plan to lower your blood pressure. Make a few lifestyle changes In many cases this will be your health care professional's first recommendation, likely in one of these areas: Maintain a healthy weight.

If you are overweight or obese, weight loss will help reduce your blood pressure. Eat healthier. Eat lots of fruit, veggies and low-fat dairy and less saturated and total fat. The DASH diet is geared toward reducing blood pressure. Reduce sodium.

Ideally, stay under 1, mg a day, but aim for at least a 1, mg per day reduction. Get active. Limit alcohol. Drink no more than one to two drinks a day one for most women, two for most men. Keep checking your blood pressure at home Take ownership of your treatment by tracking your blood pressure.

However, smoking greatly adds to your health risk if you already have high blood pressure hypertension. You should make every effort to stop smoking.

If you smoke and are having difficulty in stopping, see your practice nurse for help and advice. Hypertension in adults: diagnosis and management ; NICE August - last updated March He FJ, Li J, Macgregor GA ; Effect of longer term modest salt reduction on blood pressure: Cochrane systematic review and meta-analysis of randomised trials.

doi: Description of the DASH Dietary Approaches to Stop Hypertension Eating Plan ; National Institutes of Health. Ettehad D, Emdin CA, Kiran A, et al ; Blood pressure lowering for prevention of cardiovascular disease and death: a systematic review and meta-analysis.

Epub Dec UK Chief Medical Officers' Physical Activity Guidelines, Lipid modification - CVD prevention ; NICE CKS, August UK access only. Alcohol and drug misuse - Prevention and treatment guidance ; GOV.

Hi i am on medication for high blood pressure which is normally well controlled. Ive started having episodes where it spikes for no reason despite the meds then drops low. During these episodes i Disclaimer: This article is for information only and should not be used for the diagnosis or treatment of medical conditions.

Egton Medical Information Systems Limited has used all reasonable care in compiling the information but make no warranty as to its accuracy. Consult a doctor or other health care professional for diagnosis and treatment of medical conditions. For details see our conditions. In this series.

In this series: High Blood Pressure Hypertension Blood Pressure Medication Thiazide Diuretics.

Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. Click here for an email preview. Error Email field is required. Error Include a valid email address. To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you.

If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices.

You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail. You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox. Mayo Clinic does not endorse companies or products.

Advertising revenue supports our not-for-profit mission. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. This content does not have an English version. This content does not have an Arabic version. Appointments at Mayo Clinic Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations.

Request Appointment. Products and services. By Mayo Clinic Staff. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry.

Show references Feehally J, et al. Nonpharmacologic prevention and treatment of hypertension. In: Comprehensive Clinical Nephrology. Elsevier; Accessed April 20, Hypertension adult.

Mayo Clinic; Hall ME, et al. Weight-loss strategies for prevention and treatment of hypertension: A scientific statement from the American Heart Association.

Shimbo D, et al. Self-measured blood pressure monitoring at home: A joint policy statement from the American Heart Association and the American Medical Association.

Department of Health and Human Services and U. Department of Agriculture. Accessed April 23, Libby P, et al. Systemic hypertension: Mechanisms, diagnosis, and treatment. In: Braunwald's Heart Disease: A Textbook of Cardiovascular Medicine. Sleep deprivation and deficiency: Healthy sleep habits.

National Heart, Lung, and Blood Institute. Managing stress to control high blood pressure. American Heart Association. Products and Services A Book: Mayo Clinic on High Blood Pressure Blood Pressure Monitors at Mayo Clinic Store The Mayo Clinic Diet Online.

See also Alcohol: Does it affect blood pressure? Alpha blockers Amputation and diabetes Angiotensin-converting enzyme ACE inhibitors Angiotensin II receptor blockers Anxiety: A cause of high blood pressure? AskMayoMom Pediatric Urology Beta blockers Beta blockers: Do they cause weight gain?

Beta blockers: How do they affect exercise? Birth control pill FAQ Blood glucose meters Blood glucose monitors Blood pressure: Can it be higher in one arm? Blood pressure chart Blood pressure cuff: Does size matter? Blood pressure: Does it have a daily pattern? Blood pressure: Is it affected by cold weather?

Blood pressure medication: Still necessary if I lose weight? Blood pressure medications: Can they raise my triglycerides? Blood pressure readings: Why higher at home?

Blood pressure test Blood pressure tip: Get more potassium Blood sugar levels can fluctuate for many reasons Blood sugar testing: Why, when and how Bone and joint problems associated with diabetes How kidneys work Bump on the head: When is it a serious head injury?

Caffeine and hypertension Calcium channel blockers Calcium supplements: Do they interfere with blood pressure drugs? Can whole-grain foods lower blood pressure? Central-acting agents Choosing blood pressure medicines Chronic daily headaches Chronic kidney disease Chronic kidney disease: Is a clinical trial right for me?

Coarctation of the aorta COVID Who's at higher risk of serious symptoms? Cushing syndrome DASH diet DASH diet: Recommended servings Sample DASH menus Diabetes Diabetes and depression: Coping with the two conditions Diabetes and exercise: When to monitor your blood sugar Diabetes and heat 10 ways to avoid diabetes complications Diabetes diet: Should I avoid sweet fruits?

Diabetes diet: Create your healthy-eating plan Diabetes foods: Can I substitute honey for sugar? Diabetes and liver Diabetes management: How lifestyle, daily routine affect blood sugar Diabetes symptoms Diabetes treatment: Can cinnamon lower blood sugar?

Using insulin Diuretics Diuretics: A cause of low potassium? Diuretics: Cause of gout? Dizziness Do infrared saunas have any health benefits? They used to be a popular treatment for high blood pressure, but now tend to be used only when other treatments have not worked.

This is because beta blockers are considered less effective than other blood pressure medicines. Common examples are atenolol and bisoprolol. Possible side effects include dizziness, headaches, tiredness, and cold hands and feet. While there are definite benefits from taking medicines to reduce blood pressure if you're under the age of 80, it's less clear it's useful if you're over It's now thought that if you reach 80 while you're taking medicine for high blood pressure, it's fine to continue treatment provided it's still helping you and is not causing side effects.

If you're diagnosed with high blood pressure and you're aged over 80, your doctor will also consider your other health risk factors when deciding whether to give you treatment for the high blood pressure.

Page last reviewed: 11 July Next review due: 11 July Home Health A to Z High blood pressure hypertension Back to High blood pressure hypertension.

Treatment - High blood pressure hypertension Contents Overview Causes Diagnosis Treatment Prevention. When treatment is recommended Everyone with high blood pressure is advised to make healthy lifestyle changes. Try to: cut your salt intake to less than 6g 0. Get more advice about lifestyle changes to prevent and reduce high blood pressure Medicines for high blood pressure Several types of medicine can be used to help control high blood pressure.

Many people need to take a combination of different medicines. if you're under 55 years of age, or you're any age and have type 2 diabetes — you'll usually be offered an ACE inhibitor or an angiotensin-2 receptor blocker ARB if you're aged 55 or older, or you're any age and of African or Caribbean origin, and you do not have type 2 diabetes — you'll usually be offered a calcium channel blocker You may need to take blood pressure medicine for the rest of your life.

ACE inhibitors Angiotensin-converting enzyme ACE inhibitors reduce blood pressure by relaxing your blood vessels. Angiotensin-2 receptor blockers ARBs ARBs work in a similar way to ACE inhibitors. Calcium channel blockers Calcium channel blockers reduce blood pressure by widening your blood vessels.

Possible side effects include headaches, swollen ankles and constipation. Diuretics Sometimes known as water pills, diuretics work by flushing excess water and salt from the body through your pee. Make a few lifestyle changes In many cases this will be your health care professional's first recommendation, likely in one of these areas: Maintain a healthy weight.

If you are overweight or obese, weight loss will help reduce your blood pressure. Eat healthier. Eat lots of fruit, veggies and low-fat dairy and less saturated and total fat.

The DASH diet is geared toward reducing blood pressure. Reduce sodium. Ideally, stay under 1, mg a day, but aim for at least a 1, mg per day reduction. Get active. Limit alcohol.

Drink no more than one to two drinks a day one for most women, two for most men. Keep checking your blood pressure at home Take ownership of your treatment by tracking your blood pressure.

Take your medication If you have to take medication, take it exactly the way your health care professional says.

Family history - A family history of high blood pressure raises the risk of developing high blood pressure How can I prevent high blood pressure?

You can help prevent high blood pressure by having a healthy lifestyle. This means: Eating a healthy diet. To help manage your blood pressure, you should limit the amount of sodium salt that you eat and increase the amount of potassium in your diet.

It is also important to eat foods that are lower in fat, as well as plenty of fruits, vegetables, and whole grains. The DASH eating plan is an example of an eating plan that can help you to lower your blood pressure. Getting regular exercise.

Exercise can help you maintain a healthy weight and lower your blood pressure. You should try to get moderate-intensity aerobic exercise at least 2 and a half hours per week, or vigorous-intensity aerobic exercise for 1 hour and 15 minutes per week.

Aerobic exercise, such as brisk walking, is any exercise in which your heart beats harder and you use more oxygen than usual.

Being at a healthy weight. Being overweight or having obesity increases your risk for high blood pressure. Maintaining a healthy weight can help you control high blood pressure and reduce your risk for other health problems.

Limiting alcohol. Drinking too much alcohol can raise your blood pressure. It also adds extra calories, which may cause weight gain. Men should have no more than two drinks per day, and women only one.

Not smoking. Cigarette smoking raises your blood pressure and puts you at higher risk for heart attack and stroke.

If you do not smoke, do not start. If you do smoke, talk to your health care provider for help in finding the best way for you to quit. Managing stress. Learning how to relax and manage stress can improve your emotional and physical health and lower high blood pressure.

Stress management techniques include exercising, listening to music, focusing on something calm or peaceful, and meditating. NIH: National Heart, Lung, and Blood Institute. Start Here. Prevent High Blood Pressure Centers for Disease Control and Prevention.

Prevention and Risk Factors. Mind Your Risks National Institute of Neurological Disorders and Stroke. Related Issues.

Alcohol: Does It Affect Blood Pressure? Mayo Foundation for Medical Education and Research Also in Spanish Anxiety: A Cause of High Blood Pressure?

Mayo Foundation for Medical Education and Research Also in Spanish Blood Pressure: Is It Affected by Cold Weather? Mayo Foundation for Medical Education and Research Also in Spanish Caffeine: How Does It Affect Blood Pressure? Mayo Foundation for Medical Education and Research Also in Spanish Elevated Blood Pressure Mayo Foundation for Medical Education and Research Also in Spanish Get the Most Out of Home Blood Pressure Monitoring Mayo Foundation for Medical Education and Research Also in Spanish Measuring Blood Pressure National Library of Medicine Also in Spanish Sleep Deprivation: A Cause of High Blood Pressure?

Mayo Foundation for Medical Education and Research Also in Spanish. Mayo Foundation for Medical Education and Research Also in Spanish Common High Blood Pressure Myths American Heart Association DASH Diet: MedlinePlus Health Topic National Library of Medicine Also in Spanish Exercise: A Drug-Free Approach to Lowering High Blood Pressure Mayo Foundation for Medical Education and Research Also in Spanish How Potassium Can Help Control High Blood Pressure American Heart Association Managing Blood Pressure with a Heart-Healthy Diet American Heart Association Managing Stress to Control High Blood Pressure American Heart Association Salty Stuff: Salt, Blood Pressure, and Your Health National Institutes of Health Shaking the Salt Habit to Lower High Blood Pressure American Heart Association Tips to Reduce Salt and Sodium National Heart, Lung, and Blood Institute - PDF.

Hypertension: MedlinePlus Genetics National Library of Medicine. Videos and Tutorials. Blood pressure Medical Encyclopedia Also in Spanish.

Test Your Knowledge. Blood Pressure and Lifestyle Quiz Medical Encyclopedia Also in Spanish What Do You Know About Low Sodium Diets?

Medical Encyclopedia Also in Spanish. Clinical Trials. gov: Lifestyle Changes for High Blood Pressure National Institutes of Health.

Article: Challenges for the prevention of hypertension among international migrants in Latin Article: Bean and Nut Intake Were Protective Factors for Comorbid Hypertension and Article: Priorities to reduce the burden of hypertension in Africa through ACHIEVE.

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. Strength training also can help reduce blood pressure. Aim to include strength training exercises at least two days a week.

Talk to a health care provider about developing an exercise program. Eating a diet rich in whole grains, fruits, vegetables and low-fat dairy products and low in saturated fat and cholesterol can lower high blood pressure by up to 11 mm Hg.

Examples of eating plans that can help control blood pressure are the Dietary Approaches to Stop Hypertension DASH diet and the Mediterranean diet.

Potassium in the diet can lessen the effects of salt sodium on blood pressure. The best sources of potassium are foods, such as fruits and vegetables, rather than supplements. Aim for 3, to 5, mg a day, which might lower blood pressure 4 to 5 mm Hg. Ask your care provider how much potassium you should have.

Even a small reduction of sodium in the diet can improve heart health and reduce high blood pressure by about 5 to 6 mm Hg. The effect of sodium intake on blood pressure varies among groups of people. In general, limit sodium to 2, milligrams mg a day or less. However, a lower sodium intake — 1, mg a day or less — is ideal for most adults.

Limiting alcohol to less than one drink a day for women or two drinks a day for men can help lower blood pressure by about 4 mm Hg. One drink equals 12 ounces of beer, 5 ounces of wine or 1. But drinking too much alcohol can raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications.

Smoking increases blood pressure. Stopping smoking helps lower blood pressure. It can also reduce the risk of heart disease and improve overall health, possibly leading to a longer life.

Poor sleep quality — getting fewer than six hours of sleep every night for several weeks — can contribute to hypertension. A number of issues can disrupt sleep, including sleep apnea, restless leg syndrome and general sleeplessness insomnia. Let your health care provider know if you often have trouble sleeping.

Finding and treating the cause can help improve sleep. However, if you don't have sleep apnea or restless leg syndrome, follow these simple tips for getting more restful sleep.

Long-term chronic emotional stress may contribute to high blood pressure. More research is needed on the effects of stress reduction techniques to find out whether they can reduce blood pressure.

However, it can't hurt to determine what causes stress, such as work, family, finances or illness, and find ways to reduce stress.

Try the following:. Home monitoring can help you keep tabs on your blood pressure. It can make certain your medications and lifestyle changes are working.

Home blood pressure monitors are available widely and without a prescription. Talk to a health care provider about home monitoring before you get started.

Regular visits with a provider are also key to controlling blood pressure. If your blood pressure is well controlled, ask your provider how often you need to check it. You might be able to check it only once a day or less often. Supportive family and friends are important to good health. They may encourage you to take care of yourself, drive you to the care provider's office or start an exercise program with you to keep your blood pressure low.

If you find you need support beyond your family and friends, consider joining a support group. This may put you in touch with people who can give you an emotional or morale boost and who can offer practical tips to cope with your condition. There is a problem with information submitted for this request.

Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. Click here for an email preview. Error Email field is required. Error Include a valid email address. To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you.

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You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail. You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox.

Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. This content does not have an English version. This content does not have an Arabic version.

Appointments at Mayo Clinic Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. Request Appointment.

Products and services. By Mayo Clinic Staff. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Feehally J, et al. Nonpharmacologic prevention and treatment of hypertension. In: Comprehensive Clinical Nephrology.

Elsevier; Accessed April 20, Hypertension adult. Mayo Clinic; Hall ME, et al. Weight-loss strategies for prevention and treatment of hypertension: A scientific statement from the American Heart Association.

Shimbo D, et al. Self-measured blood pressure monitoring at home: A joint policy statement from the American Heart Association and the American Medical Association. Department of Health and Human Services and U.

Department of Agriculture. Accessed April 23, Libby P, et al. Systemic hypertension: Mechanisms, diagnosis, and treatment. In: Braunwald's Heart Disease: A Textbook of Cardiovascular Medicine.

Sleep deprivation and deficiency: Healthy sleep habits. National Heart, Lung, and Blood Institute. Managing stress to control high blood pressure. American Heart Association. Products and Services A Book: Mayo Clinic on High Blood Pressure Blood Pressure Monitors at Mayo Clinic Store The Mayo Clinic Diet Online.

See also Alcohol: Does it affect blood pressure? Alpha blockers Amputation and diabetes Angiotensin-converting enzyme ACE inhibitors Angiotensin II receptor blockers Anxiety: A cause of high blood pressure? AskMayoMom Pediatric Urology Beta blockers Beta blockers: Do they cause weight gain?

Beta blockers: How do they affect exercise? Birth control pill FAQ Blood glucose meters Blood glucose monitors Blood pressure: Can it be higher in one arm?

Blood pressure chart Blood pressure cuff: Does size matter? Blood pressure: Does it have a daily pattern? Blood pressure: Is it affected by cold weather? Blood pressure medication: Still necessary if I lose weight?