High blood pressure effects an estimated 65 million American adults and is a leading cause of heart disease and stroke, according to the National Heart Lung and Blood Institute. Due to the potentially devastating effects of this condition, treating high blood pressure is vital. Although medications are often necessary, diet and lifestyle changes can lower blood pressure.
Diet
Eating a high-fiber diet rich in vegetables, fruits, healthy fats and protein is an effective way to lower your blood pressure, according to Harvard School of Public Health's website. Current dietary recommendations call for five to 13 servings of vegetables and fruits each day, it reports.
Diets high in olive oil have blood pressure lowering effects, according to a paper from the Sept. 16, 2008, Proceedings of the National Academy of Sciences USA. The paper's authors report that the high levels of oleic acid found in olive oil are partially responsible for this effect. Oleic acid may have a beneficial role in cell membrane health, which could explain olive oil's influence on blood pressure.
A study in the April 2007 issue of "Journal of Nutrition" concluded that daily intake of the omega-3 fatty acid docosahexaenoic acid, or DHA, lowered diastolic blood pressure in study participants. The authors reported that about 0.7 grams of DHA per day is an effective dose.
Weight Loss and Exercise
Excess pounds can put too much pressure on the walls of the arteries and promote high blood pressure, according to the Mayo Clinic. Obesity is a risk factor for the development of high blood pressure, and regular exercise is important for maintenance of a healthy weight, the American Heart Association says. Beyond promoting weight loss, exercise exerts its own benefit on blood pressure by strengthening the heart. This helps reduce pressure against artery walls.
Stress Reduction
Being under chronic stress is associated with overeating and overindulgence in alcohol, which can contribute to high blood pressure, the American Heart Association says. A paper from the Dec. 9, 2009, issue of the journal "Current Hypertension Reports" states that "Substantial evidence indicates that psychosocial stress contributes to hypertension and cardiovascular disease." The authors performed a meta-analysis of studies on stress reduction techniques, concluding that transcendental meditation is superior to biofeedback and stress management training for reducing blood pressure.
