Here is the translation: **4. Get physical** Being sedentary can increase blood pressure. Now it's time to get physical! Exercise, especially aerobic activity, is effective in reducing blood pressure. It forces your blood vessels to expand and contract, which keeps them flexible. Other options include dynamic resistance exercises (like bicep curls with weights) and isometric resistance exercises (like wall push-ups). They have the potential to lower your blood pressure by 4 to 5 mmHg. **IMPACT:** Doing 150 minutes of aerobic activity a week can lower blood pressure by 5 to 8 mmHg. And don't be alarmed if you see your blood pressure rise immediately after exercising. "Blood pressure increases as we exercise, but is significantly lower following exercise," Dr. Laffin notes. **5. Limit alcohol use** Drinking alcohol puts you at risk of developing high blood pressure. If you've already been diagnosed with high blood pressure, alcohol may be a contributor. **Dietary Guidelines for Americans defines "moderate drinking" as two drinks or less per day for men and one drink or less per day for women. But your height, weight, and overall health all play a role in what's safe for you, so ask your healthcare provider for more personalized insight.** If you have hypertension and regularly drink more alcohol than recommended, scaling back may drop your blood pressure by as much as 4 mmHg. **6. Achieve a healthy weight** As your weight increases, so does your blood pressure, which means that losing even a few pounds can go a long way toward lowering your systolic blood pressure. "The fat cells that we get around our mid-section are metabolically active cells," Dr. Laffin says. "They secrete all kinds of hormones, which ultimately raise blood pressure." **IMPACT:** Every loss of 2.2 pounds should result in a drop of 1 mmHg in blood pressure. **Additional recommendations** Dr. Laffin adds a few more recommendations that he feels are important, though there's less evidence of their direct impact on blood pressure.

• Quit smoking.
• Get enough high-quality sleep. Sleep deprivation has lots of scary effects on your health. "Getting six to eight hours of uninterrupted sleep a night can prevent high blood pressure and widely fluctuating blood pressure, which we now know is as dangerous as high blood pressure," Dr. Laffin says.
• Reduce your stress. "Chronic stressors can have a real impact on lifestyle factors that are important for your blood pressure," he adds. When you're chronically stressed or anxious, you may be more likely to sleep less, not exercise as much and make unhealthy dietary choices.

**Reliable, data-driven methods are best** A quick internet search will reveal dozens of other natural ways to lower blood pressure. But while they may be effective, the evidence is limited or questionable. For example, be wary of claims that various foods, spices, herbs and vitamins can lower your blood pressure. "You can probably find a study or two on each of them saying they lower blood pressure, but these have never been robustly studied," Dr. Laffin states. "If you're serious about using natural ways to lower blood pressure, choose methods that have stood the test of time."