High blood pressure (hypertension) is called the “silent killer”. It often has no symptoms but is a major risk of heart disease and stroke.

Aerobic and resistance exercise can significantly lower blood pressure, especially for men.

If you’re overweight, losing 5 to 10 pounds can reduce your blood pressure. Plus, you’ll lower your risk of other potential medical problems. 

For those who ate an average of 100 grams of protein per day, there was a 40 percent lower risk of having high blood pressure than those on a low protein diet. 

In the long term, the chemicals in tobacco can increase your blood pressure by damaging your blood vessel walls, causing inflammation, and narrowing your arteries.

Increasing your potassium intake and cutting back on salt can also lower your blood pressure. Potassium lessens the effects of salt in your system and eases tension in your blood vessels.

Some people may be more sensitive to caffeine than others. If you’re caffeine-sensitive, you may want to cut back on your coffee consumption.

Cutting down processed food will help you eat less salt, less sugar, and fewer refined carbohydrates. All of this can result in lower blood pressure.

Alcohol can raise your blood pressure, even if you’re healthy. It’s important to drink in moderation.

Yoga, which commonly involves breathing control, posture, and meditation techniques, can also be effective in reducing stress and blood pressure.

Garlic supplements reduced their systolic blood pressure by up to about 5 mm Hg and reduced their diastolic blood pressure as much as 2.5 mm Hg.

Eating one to two squares of dark chocolate per day lower the risk of heart disease by lowering blood pressure and inflammation. But the dark chocolate should be 60 to 70 percent cacao.  

Your blood pressure typically dips down when you’re sleeping. If you don’t sleep well, it can affect your blood pressure.

There are lots of ways to successfully relieve stress, so find what works for you. Practice deep breathing, take a walk, read a book, or watch a comedy. 

Restricting sugar and refined carbohydrates can help you lose weight and lower your blood pressure.