1. Learn to manage stress When you experience stress, you may also be more likely to engage in other behaviors, such as drinking alcohol or eating unhealthy foods, which can negatively affect blood pressure. Several studies have examined how stress reduction can help lower blood pressure. Here are two evidence-based tips to try: Listen to soothing music: Calming music can help relax your nervous system. Studies have shown that it is an effective complement to other blood pressure treatments. Work less: A lot of work and stressful work situations, in general, are associated with high blood pressure. 2. S In overweight people, weight loss can make a big difference in heart health. According to a 2016 study, losing 5% of body weight can significantly reduce high blood pressure. In previous studies, a loss of 17.64 pounds (8 kilograms) was associated with a reduction in systolic blood pressure of 8.5 mm Hg and diastolic blood pressure of 6.5 mm Hg. 3. Quit smoking Among the many reasons to quit smoking is that the habit is a strong risk factor for heart disease. Each bite of cigarette smoke causes a small, temporary increase in blood pressure. The chemicals in tobacco are also known to damage blood vessels. Surprisingly, the study found no clear link between smoking and high blood pressure. Perhaps this is because smokers develop a tolerance over time. Still, since both smoking and high blood pressure increase the risk of heart disease, quitting smoking can help reduce the risk. 4. Walk and exercise regularly Exercise is one of the best things you can do to lower high blood pressure. Regular exercise helps strengthen the heart and pump blood more efficiently, which lowers pressure in the arteries. In fact, 150 minutes of moderate exercise, such as walking, or 75 minutes of vigorous exercise, such as running, per week can help lower blood pressure and improve heart health. 5. Reduce your sodium intake Salt consumption is high around the world. Much of this is due to processed and prepared foods. For this reason, many public health measures are aimed at reducing salt in the food industry. Many studies link high salt intake to high blood pressure and cardiac events, including stroke. However, more recent studies indicate that the link between sodium and high blood pressure is less clear. 6. Drink less alcohol Drinking alcohol can raise blood pressure. In fact, alcohol is linked to 16% of high blood pressure cases worldwide. While some studies suggest that low to moderate amounts of alcohol can protect the heart, these benefits may be outweighed by negative effects. W 7. Eat more potassium-rich foods Potassium is an important mineral. It helps your body get rid of sodium and relieves pressure on blood vessels. To get a better balance of potassium to sodium in your diet, focus on eating less processed foods and more fresh, whole foods. 8. Limit caffeine If you've ever had a cup of coffee before a blood pressure test, you know that caffeine causes an immediate rise in blood pressure. However, there is little evidence that regular caffeine drinking can cause a sustained increase in blood pressure. Caffeine can have a stronger effect on people who do not consume it regularly. If you suspect you are sensitive to caffeine, limit it to see if it lowers your blood pressure. 9. Try meditation or deep breathing While these two behaviors could also fall under "stress reduction techniques," meditation and deep breathing deserve special mention. Both meditation and deep breathing can activate the parasympathetic nervous system. This system is involved when the body relaxes, slowing the heart rate and lowering blood pressure. 10. eat foods rich in magnesium Magnesium is an important mineral that helps blood vessels relax. While magnesium deficiency is quite rare, many people do not get enough magnesium. Some studies suggest that too little magnesium is associated with high blood pressure, but the evidence from clinical trials is less clear. Nevertheless, consuming a diet rich in magnesium is a recommended way to avoid high blood pressure. You can include magnesium in your diet by eating vegetables, dairy products, legumes, chicken, meat and whole grains.