{"id":718371,"date":"2025-04-30T13:54:44","date_gmt":"2025-04-30T11:54:44","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=718371"},"modified":"2025-04-30T13:55:29","modified_gmt":"2025-04-30T11:55:29","slug":"what-causes-high-blood-pressure-and-how-to-reduce-it","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/what-causes-high-blood-pressure-and-how-to-reduce-it\/","title":{"rendered":"What Causes High Blood Pressure and how to Reduce It?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/what-causes-high-blood-pressure-and-how-to-reduce-it\/#What_is_blood_pressure_and_why_should_we_care\" title=\"What is blood pressure and why should we care?\">What is blood pressure and why should we care?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/what-causes-high-blood-pressure-and-how-to-reduce-it\/#Can_blood_pressure_be_dangerous\" title=\"Can blood pressure be dangerous?\">Can blood pressure be dangerous?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/what-causes-high-blood-pressure-and-how-to-reduce-it\/#How_does_high_blood_pressure_harm_us\" title=\"How does high blood pressure harm us?\">How does high blood pressure harm us?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/what-causes-high-blood-pressure-and-how-to-reduce-it\/#How_to_find_out_if_I_have_high_blood_pressure\" title=\"How to find out if I have high blood pressure?\">How to find out if I have high blood pressure?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/what-causes-high-blood-pressure-and-how-to-reduce-it\/#What_are_the_values_of_optimal_blood_pressure\" title=\"What are the values of optimal blood pressure?\">What are the values of optimal blood pressure?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/what-causes-high-blood-pressure-and-how-to-reduce-it\/#Causes_of_high_blood_pressure\" title=\"Causes of high blood pressure\">Causes of high blood pressure<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/what-causes-high-blood-pressure-and-how-to-reduce-it\/#How_to_reduce_high_blood_pressure_naturally\" title=\"How to reduce high blood pressure naturally?\">How to reduce high blood pressure naturally?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/what-causes-high-blood-pressure-and-how-to-reduce-it\/#Is_it_necessary_to_limit_caffeine_when_having_high_blood_pressure\" title=\"Is it necessary to limit caffeine when having high blood pressure?\">Is it necessary to limit caffeine when having high blood pressure?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/what-causes-high-blood-pressure-and-how-to-reduce-it\/#What_supplements_are_suitable_for_high_blood_pressure\" title=\"What supplements are suitable for high blood pressure?\">What supplements are suitable for high blood pressure?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/what-causes-high-blood-pressure-and-how-to-reduce-it\/#Can_high_blood_pressure_be_treated\" title=\"Can high blood pressure be treated?\">Can high blood pressure be treated?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/what-causes-high-blood-pressure-and-how-to-reduce-it\/#What_Should_You_Remember\" title=\"What Should You Remember?\">What Should You Remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>So many people have <strong>high blood pressure<\/strong> that we might almost think it&#8217;s okay. The 140\/90 number on the blood pressure monitor doesn&#8217;t worry many people. But that&#8217;s a great pity, because elevated blood pressure in the blood vessels &#8211; expertly called<strong> hypertension, <\/strong>increases the <strong>risk of heart attack, stroke <\/strong>and other health problems. Overall, it contributes greatly to <strong>cardiovascular disease, the <\/strong>world&#8217;s leading cause of death. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11]<\/mark><\/sup>   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In doing so, it is a problem that can often be waved away quite easily. Did your doctor measure high blood pressure and you don&#8217;t know what to do about it? Let&#8217;s take a look together at what to do to get it under control.    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_blood_pressure_and_why_should_we_care\"><\/span>What is blood pressure and why should we care?  <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Blood pressure is simply the pressure that<strong> blood exerts on the walls of blood vessels.<\/strong> The one we can measure with a blood pressure monitor is specifically the<strong> pressure in the arteries <\/strong>(the blood vessels that carry blood from the heart towards the body).  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Your blood pressure is routinely measured by doctors and you may also measure it yourself at home. But have you ever wondered why it has two numbers? It&#8217;s because pressure changes throughout one heart cycle.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Systolic pressure<\/strong> is the highest pressure of the blood and is produced when<strong> the heart contracts, when<\/strong> the heart sends blood into the bloodstream. It is the first number in the pressure value measured on a blood pressure monitor<strong>(120\/80<\/strong> mmHg).   <\/li>\n\n\n\n<li><strong>Diastolic pressure<\/strong> is the pressure that blood exerts on the walls of blood vessels when the heart is relaxing and not pumping blood. It is the pressure in the phase between two heartbeats, and it is the number after the slash in the pressure value (<strong>120\/80<\/strong> mmHg).<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-2191662828-1124x750.jpg\" alt=\"What is blood pressure?  \" class=\"wp-image-716760\" title=\"What is blood pressure?  \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-2191662828-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-2191662828-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-2191662828-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-2191662828-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Can_blood_pressure_be_dangerous\"><\/span>Can blood pressure be dangerous?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If the blood pressure reaches high values, it begins to cause problems. It can<strong> damage blood vessels<\/strong> and is one of the main risk factors for<strong> cardiovascular disease. <\/strong>According to 2015 data, it is estimated that up to 14% of all deaths worldwide are related to systolic blood pressure \u2265 140 mmHg.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The worst thing about elevated blood pressure is that it usually <strong>doesn&#8217;t hurt <\/strong>and we don&#8217;t need to know about it at all. Therefore, it is good to think about it and <strong>check&nbsp;<\/strong>it from time to time<strong>. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_does_high_blood_pressure_harm_us\"><\/span>How does high blood pressure harm us?  <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>We&#8217;ve already established that elevated blood pressure increases the chance of developing cardiovascular problems. Specifically, the following health issues may occur, some of which have fatal consequences.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>heart attack<\/li>\n\n\n\n<li>stroke<\/li>\n\n\n\n<li>ischaemic heart disease<\/li>\n\n\n\n<li>heart failure<\/li>\n\n\n\n<li>kidney failure <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[21]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1473954339-1124x749.jpg\" alt=\"How does blood pressure harm us?\" class=\"wp-image-716777\" title=\"How does blood pressure harm us?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1473954339-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1473954339-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1473954339-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1473954339-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_find_out_if_I_have_high_blood_pressure\"><\/span>How to find out if I have high blood pressure?  <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>High blood pressure (hypertension) is usually discovered<strong> by accident. <\/strong>Some people may have<strong> headaches, nausea<\/strong> or <strong>nosebleeds<\/strong>, for example, but<strong> <\/strong>typically these symptoms only become apparent when the pressure is already too high. Until then, it is typically hidden and invisible. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[21]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It is therefore advisable to measure it <strong>regularly.<\/strong> Typically, it will be checked by your doctor at a <strong>preventive checkup that <\/strong>you have once a year or every two years. Ideally, however, you should keep a closer eye on your blood pressure and measure it<strong> once a month. <\/strong>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A great way to keep track of your blood pressure is to take regular measurements with a home <strong>arm blood pressure monitor<\/strong>. When you want to bring the check to perfection, always measure yourself <strong>three times <\/strong>and take its <strong>average value into account. <\/strong>As long as you regularly monitor your pressure yourself at home, you&#8217;ll be able to intervene quickly when it starts to rise.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_are_the_values_of_optimal_blood_pressure\"><\/span>What are the values of optimal blood pressure?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A healthy blood pressure is the one that has both systolic and diastolic pressure values in order. When either of these values is higher than the norm for a long time, it can indicate a problem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Systolic pressure (mmHg)<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Diastolic pressure (mmHg)<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Optimal blood pressure<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt; 120<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt; 70<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">High normal blood pressure  <\/td><td class=\"has-text-align-center\" data-align=\"center\">120 &#8211; 139<\/td><td class=\"has-text-align-center\" data-align=\"center\">70 &#8211; 89<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hypertension<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2265140<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u226590<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[19]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You may have noticed that there is no value for<strong> low blood pressure <\/strong>in the table<strong>. <\/strong>This is because low pressure is not a problem if it does not cause a person difficulties. That&#8217;s why the classification doesn&#8217;t give a specific threshold &#8211; everyone&#8217;s pressure becomes too low at a different point, and it&#8217;s the <strong>symptoms<\/strong> that are important. If someone is not dizzy or weak, even lower pressure can be perfectly normal for them.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Causes_of_high_blood_pressure\"><\/span>Causes of high blood pressure<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Some people have high blood pressure<strong> written in their genes, while <\/strong>others get it from <strong>an improper lifestyle<\/strong> or a <strong>disease. <\/strong>Depending on where the main cause of hypertension lies, it is divided into two different types.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Secondary hypertension<\/strong> arises as a consequence of another disease, for example, kidney disease.<\/li>\n\n\n\n<li><strong>Primary hypertension<\/strong> has no known clear cause, but lifestyle factors (diet, exercise, etc.) and genetics play a major role. About 90% of people with high blood pressure have this type.   <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What lifestyle factors promote the development of high blood pressure?<\/h3>\n\n\n\n<p>When high blood pressure is caused by lifestyle, it is a combination of several factors. Each of them acts through a different mechanism.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Improper nutrition <\/strong>can, for example, create an environment for hypertension through excessive intake of calories, unhealthy fats or, on the contrary, a lack of fibre.<\/li>\n\n\n\n<li><strong>A high intake of salt<\/strong> and the <strong>sodium <\/strong>it contains promotes water retention in the body, increasing blood volume and pressure on the walls of blood vessels.  <\/li>\n\n\n\n<li><strong>Low potassium intake<\/strong> impairs sodium excretion.<\/li>\n\n\n\n<li><strong>Alcohol consumption<\/strong> activates stress hormones and increases the activity of the sympathetic nervous system. This part of the nervous system cannot be controlled by will and its role is to prepare the body for action, which includes an increase in heart rate and blood pressure.   <\/li>\n\n\n\n<li><strong>Lack of physical activity <\/strong>impairs blood vessel elasticity and blood flow.  <\/li>\n\n\n\n<li><strong>Overweight and obesity <\/strong>increase the pressure on blood vessels due to the amount of body fat. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"48139,32899,64225,46912,5380,5383,78073,81421,54673,54646,3807,6626,6454,57844,28765,5585,36685,36685,28763\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_reduce_high_blood_pressure_naturally\"><\/span>How to reduce high blood pressure naturally?  <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Adjust your diet  <\/h3>\n\n\n\n<p>If you&#8217;re wondering what to change in your lifestyle first to lower your blood pressure, a diet is a great option. Nutrition plays a key role in controlling it. And it&#8217;s pretty easy to start making changes right now. In fact, <strong>a normal, rational diet<\/strong> is also effective for relieving hypertension<strong>,<\/strong> with an emphasis on a few rules.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>higher <strong>vegetable <\/strong>and <strong>fruit<\/strong> intake<\/li>\n\n\n\n<li>eating <strong>whole grain foods<\/strong> and <a href=\"https:\/\/gymbeam.com\/legumes\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>legumes<\/strong><\/a><\/li>\n\n\n\n<li>restriction of <a href=\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-reduce-highly-processed-foods-in-your-diet-and-eat-healthier\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>highly industrially processed foods<\/strong><\/a><strong> <\/strong>(confectionery, cold cuts, semi-finished products, sweet pastries, etc.)<\/li>\n\n\n\n<li>limited intake of <strong>saturated fats <\/strong>and<strong> trans <\/strong><a href=\"https:\/\/gymbeam.com\/blog\/fats-which-are-bad-and-which-are-good\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>fats<\/strong><\/a>,<strong> which <\/strong>should be limited when they come from sweets, salami, sausages and other cold meats or, for example, semi-finished products<\/li>\n\n\n\n<li>lower <strong>salt <\/strong> intake  <\/li>\n\n\n\n<li>lower intake of<strong> red meat, <\/strong>especially <strong>processed<\/strong> meat (salami, sausages, etc.) <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>So just make these changes and you&#8217;ll be well on your way to lowering your blood pressure. However, in addition to a balanced, rational diet, researchers have also studied the impact of other dietary practices.<strong> The Mediterranean diet<\/strong> or <strong>vegetarianism<\/strong>, for example, are proving to be effective<strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can read more about how to make the right diet in the article<strong> <\/strong><a href=\"https:\/\/gymbeam.com\/blog\/what-is-a-healthy-diet-and-how-to-learn-to-eat-healthy\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>What is a Healthy Diet and how to Learn to Eat Healthy?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Vegetarian or Mediterranean diet to lower blood pressure  <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>The Mediterranean diet <\/strong>ensures a high intake of <strong>fruits, vegetables, whole grains<\/strong>, <a href=\"https:\/\/gymbeam.com\/bio-extra-virgin-olive-oil-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>olive oil<\/strong><\/a><strong>,<\/strong> other<strong> healthy fats <\/strong>and<strong> lean meat (fish, poultry).<\/strong><\/li>\n\n\n\n<li><strong>Vegetarians<\/strong> <strong>avoid meat<\/strong> and, in stricter forms, other animal foods. A properly formulated <a href=\"https:\/\/gymbeam.com\/blog\/vegetarianism-advantages-and-disadvantages-of-a-meat-free-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\">vegetarian diet<\/a> has a high content of <a href=\"https:\/\/gymbeam.com\/fiber\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>fibre<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.com\/antioxidant-complex-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>antioxidants<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.com\/blog\/5-surprising-reasons-why-potassium-is-important-for-athletes\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>potassium<\/strong><\/a><strong> and<\/strong>, conversely,<strong> little saturated fats. <\/strong>In order to avoid deficiencies of certain nutrients, it is important to ensure a sufficient intake of protein, <a href=\"https:\/\/gymbeam.com\/iron\" target=\"_blank\" rel=\"noreferrer noopener\">iron<\/a> and <a href=\"https:\/\/gymbeam.com\/vitamin-b12-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">vitamin B12<\/a>.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-669584224-1124x750.jpg\" alt=\"Diet for high blood pressure\" class=\"wp-image-716794\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-669584224-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-669584224-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-669584224-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-669584224-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">DASH diet to lower blood pressure<\/h4>\n\n\n\n<p>In addition to a balanced, rational diet, the Mediterranean diet or vegetarianism, scientists have also developed a diet <strong>designed to help directly with hypertension.<\/strong> DASH <em>(Dietary Approach to Stop Hypertension<\/em>) consists of principles that together help to reduce high blood pressure. In many ways, it is similar to other diets, but in some ways it is unique.  <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>DASH is also recommended by the American Heart Association, and interestingly, in addition to blood pressure, it also helps to reduce insulin resistance, inflammatory processes in the body, and oxidative stress, for example. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[18]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What to eat on the DASH diet?  <\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Appropriate Foods<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Less Appropriate Foods<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">vegetables, fruit<\/td><td class=\"has-text-align-center\" data-align=\"center\">red meat  <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">whole grain foods  <\/td><td class=\"has-text-align-center\" data-align=\"center\">sweets<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">low-fat dairy products<\/td><td class=\"has-text-align-center\" data-align=\"center\">highly industrially processed foods  <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">lean meat (<a href=\"https:\/\/gymbeam.com\/fish\" target=\"_blank\" rel=\"noreferrer noopener\">fish<\/a>, <a href=\"https:\/\/gymbeam.com\/turkey-breast-marinated-in-water-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">poultry<\/a>)<\/td><td class=\"has-text-align-center\" data-align=\"center\">sweetened beverages  <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\">nuts<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup><\/p>\n\n\n\n<h5 class=\"wp-block-heading\">In addition to appropriate and inappropriate foods, the DASH diet has other important rules<\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Reduced salt intake <\/strong>to 5 g per day or 3.75 g for people at higher risk of cardiovascular problems.  <\/li>\n\n\n\n<li>Higher intake of<strong> <\/strong><a href=\"https:\/\/gymbeam.com\/blog\/5-surprising-reasons-why-potassium-is-important-for-athletes\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>potassium<\/strong><\/a><strong>. <\/strong>Rich sources of this mineral are, for example, <a href=\"https:\/\/gymbeam.com\/bio-black-beans-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">beans<\/a>, lentils, avocados, unpeeled potatoes or bananas.<\/li>\n\n\n\n<li>Emphasis on the intake of<strong> <\/strong><a href=\"https:\/\/gymbeam.com\/calcium\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>calcium<\/strong><\/a> and<strong> <\/strong><a href=\"https:\/\/gymbeam.com\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>magnesium<\/strong><\/a><strong>.<\/strong><\/li>\n\n\n\n<li>Diet rich in <a href=\"https:\/\/gymbeam.com\/blog\/fiber-in-food-how-much-to-consume-and-what-benefits-it-offers\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>fibre<\/strong><\/a>, which is why the diet favours plant-based foods.<\/li>\n\n\n\n<li>Restriction of <strong>saturated fats.<\/strong><\/li>\n\n\n\n<li>Controlling calorie intake so that a person has an ideal body weight. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[18,22]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1473676018-1124x749.jpg\" alt=\"DASH diet for high blood pressure  \" class=\"wp-image-716812\" title=\"DASH diet for high blood pressure  \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1473676018-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1473676018-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1473676018-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1473676018-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Move regularly and play sports  <\/h3>\n\n\n\n<p>Movement is one of the simplest yet most effective ways to lower blood pressure without medication. Regular physical activity helps improve <strong>blood vessel elasticity, blood flow<\/strong> and reduces <strong>sympathetic nervous system<\/strong><span style=\"margin: 0px; padding: 0px;\"><strong>&nbsp;<\/strong><\/span>activity<strong>. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Studies repeatedly confirm that <strong>aerobic activity<\/strong> is the most effective in combating hypertension. Therefore, it is advisable to <strong>walk<\/strong>, <a href=\"https:\/\/gymbeam.com\/blog\/how-to-start-running-a-simple-guide-for-complete-beginners\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>run<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.com\/blog\/8-benefits-of-swimming-that-will-get-you-into-the-pool-today\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>swim<\/strong><\/a><span style=\"margin: 0px; padding: 0px;\">&nbsp;<\/span>or, for example, <a href=\"https:\/\/gymbeam.com\/blog\/cycling-can-help-tone-legs-buttocks-and-lose-weight-what-else-can-it-do\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>cycle <\/strong><\/a>a lot. These activities have been shown to help lower blood pressure in people with both hypertension and high normal blood pressure. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Expert societies such as the <strong>European Society of Cardiology (ESC) <\/strong>and the <strong>European Society of Hypertension (ESH) <\/strong>recommend a minimum of <strong>30 minutes of <\/strong>moderate-intensity aerobic exercise at least<strong> 5 days a week.<\/strong> This means brisk walking, light jogging or light cycling.<strong> <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/li>\n\n\n\n<li>In addition, <strong>strength training <\/strong>is also suitable<strong>, <\/strong> <strong>2 &#8211; 3 times a week.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/li>\n\n\n\n<li>It is ideal to<strong> combine<\/strong> these types of sports<strong>.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Interestingly, the pressure-reducing effect appears after just one activity and can persist for another<strong> 24 hours. <\/strong>In the long term, regular exercise can<strong> reduce systolic pressure by an average of 5 mmHg. <\/strong>Therefore, it is very important to persist in sport. To do well, choose a movement that you enjoy so that it becomes a natural part of your lifestyle.   <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1142903126-1124x749.jpg\" alt=\"The effect of sport on high blood pressure  \" class=\"wp-image-716829\" title=\"The effect of sport on high blood pressure  \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1142903126-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1142903126-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1142903126-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1142903126-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. When overweight and obese, reduce your body weight<\/h3>\n\n\n\n<p>If you are overweight or obese, <a href=\"https:\/\/gymbeam.com\/blog\/how-to-lose-weight\/\" target=\"_blank\" rel=\"noreferrer noopener\">losing weight<\/a> is one of the most effective ways to improve your blood pressure. Even if you don&#8217;t change your diet or exercise habits. It works simply &#8211; as you lose weight<strong>, the amount of abdominal (visceral) fat that<\/strong> literally presses on your blood vessels, increasing the pressure in them,<strong> decreases<\/strong>. When you get rid of it, it naturally benefits your elevated blood pressure.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Researchers estimate that obesity causes about 40% of cases of high blood pressure. But the good news is that even <strong>a modest weight loss, namely 5-10%<\/strong>, can bring significant improvements in blood pressure. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>The key to weight loss is to create a <a href=\"https:\/\/gymbeam.com\/blog\/cycling-can-help-tone-legs-buttocks-and-lose-weight-what-else-can-it-do\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>calorie deficit, <\/strong><\/a><strong>a<\/strong> state where the body takes in less energy than it uses. You can read how to achieve it easily and without suffering in the article <strong><a href=\"https:\/\/gymbeam.com\/blog\/4-tips-to-lose-fat-without-counting-the-macronutrients\/\" target=\"_blank\" rel=\"noreferrer noopener\">How to Lose Weight Quickly Without Counting Calories<\/a><\/strong>.<a href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong><br><\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1401593618-1124x750.jpg\" alt=\"Effect of overweight and obesity on blood pressure\" class=\"wp-image-716849\" title=\"Effect of overweight and obesity on blood pressure\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1401593618-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1401593618-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1401593618-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1401593618-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Stop smoking  <\/h3>\n\n\n\n<p>Smoking is one of the most significant risk factors for cardiovascular disease, and high blood pressure is no exception. Today, we know that repeated cigarette smoking throughout the day leads to a<strong> transient increase in both blood pressure<\/strong> and <strong>heart rate.<\/strong> This happens because smoking stimulates the sympathetic nervous system, which constricts blood vessels and raises pressure. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[16]<\/mark><\/sup> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Moreover, research also says that nicotine promotes <strong>endothelial dysfunction. <\/strong>Specifically, it impairs the quality and function of blood vessels. Smoking can increase the stiffness of large arteries, which means the heart has to pump blood against greater resistance. The result can be higher blood pressure, more wear and tear on blood vessels, and an increased risk of heart attack or stroke.    <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14,17,23]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The good news is that quitting smoking makes sense <strong>at any age, as <\/strong>the positive effects are felt in just <strong>a few weeks.<\/strong> Pressure drops quite quickly, blood vessel elasticity improves, and the risk of cardiovascular events decreases.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-871737704-1124x750.jpg\" alt=\"Effect of smoking on blood pressure\" class=\"wp-image-716869\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-871737704-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-871737704-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-871737704-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-871737704-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Avoid alcohol  <\/h3>\n\n\n\n<p>Although a glass of wine seems to relax us, in the long run, regular alcohol consumption is a<strong> silent accomplice to high blood pressure. <\/strong>Alcohol increases the activity of the sympathetic nervous system, which leads to constriction of blood vessels and an increase in heart rate. It also impairs insulin sensitivity, increases levels of stress hormones, and promotes sodium and water retention. All this contributes to an increase in blood pressure.    <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[28]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Regular alcohol consumption<\/strong> is a problem, but <strong>binge drinking<\/strong> is even more <em>risky<\/em>. But it&#8217;s never too late to do something about it. Even people who drink regularly and larger amounts of alcohol experience a drop in blood pressure when they cut down.  <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you drink alcohol, try to set limits. <strong>According to the WHO, the<\/strong> <strong>less alcohol you drink, the better. <\/strong>There is no completely safe limit to alcohol consumption, because even low consumption increases the risk of health problems. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[24]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>You can read about the effects of alcohol on the body in the article <a href=\"https:\/\/gymbeam.com\/blog\/what-does-alcohol-do-to-our-body-and-is-there-such-a-thing-as-a-healthy-dose\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>What Does Alcohol Do to Our Bodies and Is There Even a Healthy Dose?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Sleep more <\/h3>\n\n\n\n<p>Sleep is commonly neglected, but if we want to maintain the best possible health, we are making a big mistake. This also applies to blood pressure. A good night&#8217;s rest allows the body to regenerate, reducing <strong>the activity of the sympathetic nervous system and <\/strong>the associated blood pressure in the blood vessels.    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Research shows that sleeping <strong>less than 6 hours a day<\/strong> increases the risk of hypertension. So if you want to help your heart, give yourself at least<strong> 7 hours of quality rest<\/strong>. Remember that both the length and the quality of sleep are important, so it pays to follow the rules of <a href=\"https:\/\/gymbeam.com\/blog\/how-to-fall-asleep-quickly-try-these-simple-tips-for-a-better-sleep\/\" target=\"_blank\" rel=\"noreferrer noopener\">sleep hygiene<\/a>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Learn to manage stress<\/h3>\n\n\n\n<p>Chronic psychological stress, whether it comes from work, personal problems, anxiety or life changes, significantly increases the risk of high blood pressure. Stress<strong> activates the nervous system,<\/strong> increasing levels of<strong> cortisol <\/strong>and<strong> adrenaline, which <\/strong>raises the heart rate, constricts blood vessels and can also lead to hypertension. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9,12]<\/mark><\/sup> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Research shows that people under long-term psychosocial stress are up to <strong>twice as likely to develop high blood pressure<\/strong>. The good news, however, is that there are many ways and techniques to help manage stress that also produce good results.   <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Relaxation techniques for stress control<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>breathing exercises<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/9-types-of-yoga-and-their-benefits-for-physical-and-mental-health\/\" target=\"_blank\" rel=\"noreferrer noopener\">yoga<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/meditation-a-way-to-find-inner-peace-improve-concentration-and-sleep-or-reduce-stress\/\" target=\"_blank\" rel=\"noreferrer noopener\">meditation<\/a>, for example, mindfulness<\/li>\n\n\n\n<li>progressive stress relaxation<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>But if you are serious about managing stress, don&#8217;t forget to <strong>exercise regularly<\/strong> and <strong>have a healthy diet.<\/strong> You can also help yourself with <a href=\"https:\/\/gymbeam.com\/blog\/adaptogens-natural-substances-that-help-manage-stress\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>adaptogens<\/strong><\/a>. These are supplements that help the body to adapt to stressful conditions, i.e. to adapt and cope better.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Read more about how stress affects the body and how to reduce it in the article <a href=\"https:\/\/gymbeam.com\/blog\/why-is-stress-dangerous-and-how-to-reduce-it\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Why is stress dangerous for us and how to reduce it?<\/strong><\/a><strong> <\/strong><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/unnamed-1124x749.jpg\" alt=\"The effect of chronic stress on blood pressure\" class=\"wp-image-716904\" title=\"The effect of chronic stress on blood pressure\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/unnamed-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/unnamed-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/unnamed-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/unnamed.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Is_it_necessary_to_limit_caffeine_when_having_high_blood_pressure\"><\/span>Is it necessary to limit caffeine when having high blood pressure?  <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Caffeine can raise blood pressure in the short term, especially in people who drink it infrequently. However, in regular coffee drinkers, this effect is mitigated and long-term coffee drinking is not associated with a higher risk of hypertension. <a href=\"https:\/\/gymbeam.com\/brazilian-coffee-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Coffee<\/strong><\/a>,<strong> therefore, does not need to be completely eliminated for high blood pressure if you are used to it and tolerate it well. <\/strong>However, everything in moderation. The ideal amount is up to<strong> 3-4 cups a day. <\/strong>In fact, the daily dose of caffeine for a healthy adult should not exceed 400 mg. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[13,25]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Wondering what coffee does to the body and what benefits it has? Read the article <a href=\"https:\/\/gymbeam.com\/blog\/is-coffee-healthy-7-reasons-why-you-should-give-it-a-go\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Is Coffee Healthy? 7 Reasons Why You Should Give It a Go. <\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_supplements_are_suitable_for_high_blood_pressure\"><\/span>What supplements are suitable for high blood pressure?  <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The cornerstone of the road to a healthy blood pressure level is definitely the right lifestyle. But if you want to support it with something else, you can reach for nutritional supplements   <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.com\/potassium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Potassium<\/strong><\/a><strong> <\/strong>is an essential mineral that has been shown to help maintain normal blood pressure. <\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/magnesium\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Magnesium<\/strong><\/a><strong> <\/strong>promotes optimal electrolyte balance. The latter plays an important role in the body in maintaining healthy blood pressure. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[27]<\/mark><\/sup><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/liquid-fish-oil\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Fish oil<\/strong><\/a><strong> <\/strong>and therein contained <a href=\"https:\/\/gymbeam.com\/omega-3-fatty-acids\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>omega-3 fatty acids<\/strong><\/a>,<strong> namely <\/strong> <strong>EPA <\/strong>and <strong>DHA, <\/strong>contribute to normal heart function.<\/li>\n\n\n\n<li><strong>Garlic <\/strong>contains organic compounds such as allicin, which promote the production of nitric oxide (NO). This dilates blood vessels (vasodilation), helping to lower pressure.   <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[20]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Beetroot powder <\/strong>naturally contains substances that contribute to lowering blood pressure.  <\/li>\n\n\n\n<li><strong>Arginine <\/strong>promotes the production of nitric oxide. It is also used as a NO supplement before training.   <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[26]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Citrulline <\/strong>is a precursor to arginine and is also involved in the formation of nitric oxide.<\/li>\n\n\n\n<li><strong>Coenzyme Q10 <\/strong>acts as an antioxidant and can also increase the availability of nitric oxide (NO). <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10,15]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Are herbs also used for high blood pressure?  <\/h3>\n\n\n\n<p>Certain herbs and natural substances can help lower blood pressure and improve blood vessel health, especially when used as a supplement to diet and lifestyle. They can be especially helpful for people with mildly elevated blood pressure. The effect is shown, for example, with the following herbs.    <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sudan hibiscus<em> (Hibiscus sabdariffa)<\/em><\/li>\n\n\n\n<li>Chinese hawthorn <em>(Crataegus pinnatifida)<\/em><\/li>\n\n\n\n<li>basil <em>(Ocimum basilicum)<\/em><\/li>\n\n\n\n<li>ginger (<em> Zingiber officinale)<\/em><\/li>\n\n\n\n<li>Chinese tea tree <em>(Camellia sinensis<\/em>)  <\/li>\n\n\n\n<li>cat&#8217;s claw <em>(Uncaria rhynchophylla)<\/em> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/ua_-liubov-zhabchyk_02_2025_20-1124x749.jpg\" alt=\"Supplements for high blood pressure  \" class=\"wp-image-716921\" title=\"Supplements for high blood pressure  \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/ua_-liubov-zhabchyk_02_2025_20-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/ua_-liubov-zhabchyk_02_2025_20-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/ua_-liubov-zhabchyk_02_2025_20-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/ua_-liubov-zhabchyk_02_2025_20-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Can_high_blood_pressure_be_treated\"><\/span>Can high blood pressure be treated?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>We may come into a situation where the doctor prescribes us medication for pressure. At that time, we should definitely take it in order to get the higher pressure under control. But even if we have the medicine, it doesn&#8217;t mean that we don&#8217;t need to deal with our lifestyle. On the contrary, the more we pay attention to exercise, sleep or nutrition, the more likely we are to be able to come off the medication over time.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">The best-known and most widely used drugs for high blood pressure<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>ACE inhibitors <\/strong>lower pressure by blocking the production of angiotensin II, a hormone that causes blood vessels to constrict.<\/li>\n\n\n\n<li><strong>ARBs (angiotensin receptor blockers) <\/strong>inhibit the action of the hormone, which constricts blood vessels and increases pressure.  <\/li>\n\n\n\n<li><strong>CCBs (calcium channel blockers)<\/strong> relax the muscles in the walls of blood vessels.<\/li>\n\n\n\n<li><strong>Diuretics <\/strong>help the body get rid of excess water and salt by promoting urination, thereby reducing blood volume and pressure. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5,19]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Should_You_Remember\"><\/span>What Should You Remember? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Everyone has high blood pressure nowadays, but that doesn&#8217;t mean that something doesn&#8217;t need to be done about it. On the contrary, we should try to avoid it at all costs. And when it does occur, get it under control as quickly as possible. Hypertension is one of the main causes of <strong>cardiovascular disease. <\/strong>    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fortunately, high blood pressure is not a problem to which we are completely at the mercy of once it appears. It can be influenced by<strong> good nutrition, exercise, stress management techniques, quality sleep<\/strong> and other lifestyle changes. And when it&#8217;s at its worst, doctors will help you get it under control <strong>with medication. <\/strong>   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, keep in mind that prevention is always better than dealing with the problems once they arise. So, check your blood pressure regularly and incorporate healthy habits into your daily routine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Have we inspired you to take more care of your health? Share this article with your friends and acquaintances, and share useful information with them.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-fats\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy fats\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fiber\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFiber\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Do you have high blood pressure or do you want to prevent it effectively? In this article you will find out what causes it and how to reduce it with diet, exercise, sleep and supplements. <\/p>\n","protected":false},"author":156,"featured_media":716724,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[6473,7619,7631,7349],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-718371","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-diet","9":"tag-health","10":"tag-healthy-lifestyle","11":"tag-nutrition","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What Causes High Blood Pressure and how to Reduce It? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Are you suffering from high blood pressure? 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