Antonio Nunn, Sr. Foundation

There is a kind of love that gives without expecting anything back 💕

To all mothers and mother figures, Antonio Nunn, Sr. Foundation wishes you a happy Mother’s Day!

Happy Heavenly birthday Antonio Nunn, Sr. Foundation.

Take time this Thanksgiving to give Him thanks and praise!” Blessings, blessings, and more blessings: that is my prayer for you. Happy Thanksgiving and may God greatly bless you! “Give thanks to the Lord, for He is good; His love endures forever.

To the brave and talented men and women who have taken the oath to serve; to you and your families, and to all our veterans — thank you.

Grief is just an expression of love. If you've never grieved over anyone, you've never loved anyone.

Happy Juneteenth From The Antonio Nunn, Sr. Foundation.

Always be silent and let your actions speak for you just like a Christmas candle; never makes a noise, but softly gives itself away to light up the world. Merry Christmas! 🎁

Drinking a glass of lukewarm water with a little lemon juice and a dash of honey on an empty stomach works wonders in clearing the bloodstream, purifying the liver, kidneys, urinary tract of harmful toxins.

Nutritionists from the National Heart, Lung, and Blood Institute point out that certain denominations—including folks of African American descent, people with a family history of elevated blood pressure, and elderly individuals—are prone to salt-sensitive blood pressure. Unfortunately, doctors can’t test you to pinpoint the sodium-sensitivity.

For this reason, reducing salt in your diet is essential if you suffer from high blood pressure. That means avoiding extra salt on your popcorn and vegetables as well as cutting processed snacks, prepared sauces and spice mixes, salad dressings, and canned foods containing excess levels of salt from your diet completely. Learn to examine food labels closely to know exactly how much salt you’re actually eating.

I’m praying for those who are dealing with a tired mind. I’m praying the Lord would restore the mental bandwidth you need to make the decisions you need make.

Start working on getting your blood pressure controlled.

Detect, Correct, Protect your blood pressure. Antonio Nunn, Sr. Foundation

Use these powerful lifestyle actions to reduce your blood pressure today!

Exercise

Boost Potassium by eating

4 fruit servings per day and

5 vegetable servings per day

Eat whole grains (that means whole wheat and other grains) to increase fiber. (Fiber is only found in plants such as fruits, vegetables, grains, beans, legumes)

2-4 servings of low or nonfat dairy foods

2 or fewer meat or non-meat protein servings

4-5 times per week of nuts and/or legumes

2 fats per day

Fats and sweets should be strictly limited (even heart-healthy fats such as nuts, oils and avocados)

Minimize sodium intake

Reduce sodium intake to 1500 – 2400 milligrams/day (Reducing sodium to 1500 – 2400 mg/day reduces systolic BP by 2 – 8 mmHg).

Treatment
Learning how to treat low and high blood pressure is extremely important. They are both done by adopting a healthy lifestyle that consists of a balanced diet that is low in salt complimented with regular exercise. It is also recommended to work closely with your doctor who can also show you how to regularly monitor your blood pressure at home. While there is no cure for high blood pressure, these steps will greatly contribute to the quality of life and reduce the potential for future heart disease, stroke and kidney disease. Some healthcare providers will also prescribe high blood pressure medication.
There are some who claim that certain herbs help reduce blood pressure but it is highly recommended to consult with your doctor first as some herbs can have strong side effects if taken in too high of a quantity. Currently, there are no high blood pressure specialists that regularly recommend taking herbs to lower your blood pressure.

Average Blood Pressure by Age

As you get older, your blood vessels tend to become stiffer and plaque (a fatty material) can build up in them, which can raise your blood pressure. If your blood pressure becomes too high, you're at a greater risk for heart disease, strokes, and more.
When researchers for the National Center for Health Statistics looked at average blood pressure in U.S. adults between 2001 and 2008, the average reading was 122/71 mm Hg. The breakout was 124/72 mm Hg for men, and 121/70 mm Hg in women. It rose by age and was significantly higher in Black people.
The researchers found the following breakdown by age, s*x, and race or ethnicity.

Blood Pressure by Age
Men Women
18-39 years 119/70 mm Hg 110/68 mm Hg
40-59 years 124/77 mm Hg 122/74 mm Hg
60+ years 133/69 mm Hg 139/68 mm Hg

Blood Pressure by Race/Ethnicity
White 122/71 mm Hg
Black 127/73 mm Hg
Mexican American 123/70 mm Hg

10 Quick Signs To Tell You If You Have High Blood Pressure

Blood pressure risk is relatively quite common even if you do not have a family history of the health condition since it can be lifestyle-related too. Problems of high BP and low BP are something that should not be taken for granted and should be given immediate and prompt treatment to control the disorder and not lead to severe complications. Here are ten quick signs to tell you that if have high blood pressure or not.

1. A Severe Headache
A headache is a common sign when something is wrong with your body, such as simple colds and flu. However, it can also be the one and only warning sign for a high blood pressure or hypertension.
2. Fatigue Or Lingering Tiredness
Since high BP increases the amount of work that your heart needs, it makes your heart grow bigger to handle the work and will demand more oxygen-rich blood.
3. Decreased Alertness Or Confusion
These may be a symptom of a serious illness, especially for older adults and the elderly.
4. Vision Problems
Untreated high blood pressure may cause heart and kidney problems, as well as eye sight issues.
5. Chest Pain
Chest pain is caused when the muscles of your heart do not get enough oxygen-rich blood that they require. Normally, your chest will feel like a squeezing pressure.
6. Difficulty In Breathing
There is a thing referred to as pulmonary hypertension, which is described as An Early symptom of this condition includes difficulty and shortness of breath especially felt during routine activities.
7. Irregular Heartbeat
High blood pressure will increase your risk of heart attack, coronary artery disease (CAD), stroke and other serious problems. In cases of heart issues, irregular heartbeats known as arrhythmia may be felt.
8. Blood In The Urine
High blood pressure affects your kidneys too and may increase the risk of you developing a kidney disease.
9. Pounding Neck Or Ears
This pounding on your neck and ears is often referred to as tinnitus.
10. Nosebleed
A sudden and rapid increase in your blood pressure may cause a hypertensive crisis, an emergency medical situation that can lead to a nosebleed.

The list of signs listed above may not always be present. Some people with high blood pressure have no symptoms at all even if they have extremely elevated blood pressure levels already. Since stress is one of the main factors which can cause a difference between high BP and low BP, it is often advised to stay away from stressful issues and anxieties. Lowering your stress levels will also decrease your blood pressure risk big time. Also, having a healthier lifestyle is a good way to prevent, manage and control hypertension.

High blood pressure is sometimes called the “silent killer.” Most people with high blood pressure don’t have any symptoms. Because many people feel fine, they don’t think they need to get their blood pressure checked.

Even if you feel normal, your health may be at risk. Talk to your doctor about your risk for high blood pressure.

Many people who have high blood pressure don’t know it.
About 1 in 3 U.S. adults with high blood pressure aren’t even aware they have it and are not being treated to control their blood pressure.6

Even though most people with uncontrolled high blood pressure have health insurance and visit a health care team member at least twice a year, the condition is often not diagnosed.7 CDC is working with health care professionals to find patients with high blood pressure who are “hiding in plain sight external icon.”

Ask your health care team what your blood pressure numbers mean and if they are too high. Stick to your treatment plan and follow your provider’s advice if you are diagnosed with high blood pressure.

Should You Bother With Fish Oil?
We've heard for years that fish oil supplements (and their omega-3 fatty acids) are magic pills against heart disease — in fact, at least 10 percent of Americans take them. But recent research has cast doubt on their efficacy, including a study presented in November at the AHA's scientific meeting. It found that for 13,078 people who had heart disease (or were at high risk of it), fish oil pills did not reduce their risk of cardiac events compared with those on a placebo. Not only that, but atrial fibrillation, a potentially dangerous abnormal heart rhythm, occurred more often in those taking the supplement.
Brenes-Salazar of the Mayo Clinic notes that the AHA study just adds to a growing consensus: “The story of omega-3 fatty acids is one we've seen many times in the history of cardiology — an oversimplification of the dietary effects of certain foods,” he notes. “There is good evidence that regular consumption of fish can be associated with reduced cardiovascular risk. But when we isolated components, they failed to demonstrate the same effect as consumption of the whole fish. The advice I now give patients is this: Take a jar and label it ‘Fresh fish.’ Put in there all the money you would have spent on fish oil supplements. Then enjoy fresh fish, which is a lot better than swallowing several yellow translucent capsules.”
Bottom line: Fish is still good for you, but skip fish oil in pill form.

Home management
You can help your body manage blood pressure by adopting lifestyle changes that help you get and stay healthy.

Lose weight and maintain healthy weight
Men with a waist over 40 inches and women with a waist over 35 inches are more likely to experience blood pressure problems.

Exercise regularly
Aim for 30 minutes of moderate exercise five days a week. If you’re new to exercise, talk to your doctor before starting any new exercise routines, and take it slowly. Starting out at a high intensity level could be dangerous, especially in people with uncontrolled blood pressure.

Healthy eating habits
Practice the DASH (Dietary Approaches to Stop Hypertension) Diet to reduce your risk of high blood pressure. This diet emphasizes whole grains, vegetables, fruits, and low-fat dairy.

Eat less sodium
Measure your daily sodium intake so you get an idea of how much you’re eating. Then, focus on staying within the American Heart Association’s daily recommendation of 2,300 milligrams. If you’ve been diagnosed with hypertension or high blood pressure, aim for 1,500 milligrams.

Avoid stress
Find healthy ways to cope with daily stress. This may include exercise, yoga, breathing techniques, or talk therapy. Check out this year’s best stress relief blogs to get you started.

Limit alcohol and caffeine intake
Caffeine may boost your blood pressure, while alcohol lowers it. These substances can also increase your risk for diseases that increase your risk for high blood pressure, such as heart disease and kidney disease.

Stop using to***co
Kick the habit for good to keep your blood pressure in a healthy range. Talk to your doctor about smoking cessation programs. Joining a support group or quitting with a friend can help you stick to your plan.

Treatment
Fluctuating blood pressure numbers don’t necessarily need treatment unless they’re caused by an underlying condition or disease. That’s why treatment for fluctuating blood pressure consists of three main components. These are:

Regularly monitoring your blood pressure. Unusual highs and lows may predict future problems, so monitor your numbers regularly to catch problems early.

Making healthy lifestyle changes. Healthy lifestyle practices can help you avoid blood pressure problems or fluctuations.

Taking medications as prescribed. Your doctor may prescribe medication to help regulate your blood pressure if lifestyle changes aren’t adequate.

Most trips to the doctor’s office will include a blood pressure reading. That’s because your blood pressure can tell your doctor a lot about your health. A number that’s a little low or a little high may be a sign of potential issues. Changes in your blood pressure between visits can be an indication of health issues, too.

Your blood pressure is a reading of the force with which blood is passing through your circulatory system. Blood pressure changes naturally many times a day. Most changes are normal and predictable. When these spikes and valleys in your blood pressure occur, you may not experience unusual signs or symptoms. These fluctuations may be brief and fleeting.

However, if you notice that the high pressure readings are really high or the low pressure readings are unusually low, you may want to speak with your doctor. When you notice these changes, it’s important you record them in a log. Write down your numbers, your activities, and how long it took for the number to reach normal again. This information may help you or your doctor detect a pattern or a problem.

Slim your Diabetes and Heart Risk:
Regardless of the genetic hand, you have been given, you have more control over your diabetes and heart risk than you might think. Findings from the National Diabetes Prevention Program suggest that losing 7 - 10% of your body weight improves your response to insulin and can reduce the risk of diabetes by 58%. "It's math" If you are at risk for diabetes and have high blood pressure and you weigh 200 pounds, lose 20 and you will prevent 90% of damage.

This year we are walking to raise critical funds to help reach our under-served neighbors in the Houston area. We believe your zip code should not determine how well and how long you live. Food insecurities are often part of a lower income area. Fat, high sodium and sugar can lead to poor cardiovascular health. People living in lower income areas can have limited access to education, healthy affordable food, and testing for any health issues. Our walk campaign will officially start in August leading up to our Walk-a-thon Turkey Trot in November. Please mark your calendars now and join us for our monthly fundraisers here at the Antonio Nunn, Sr. Foundation.

Know Your Risk for High Blood Pressure
Three generation Hispanic family standing in the park, smiling to camera.
Some medical conditions can raise your risk for high blood pressure, but you can take steps to lower your risk by changing the factors you can control.

Risk factors that can increase your risk of high blood pressure include health conditions, your lifestyle, and your family history.

Some of the risk factors for high blood pressure cannot be controlled, such as your age or family history. But you can take steps to lower your risk by changing the factors you can control.

What are conditions that increase my risk for high blood pressure?
Some medical conditions can raise your risk for high blood pressure. If you have one of these conditions, you can take steps to manage it and lower your risk for high blood pressure.

Elevated Blood Pressure
Elevated blood pressure is blood pressure that is slightly higher than normal. High blood pressure usually develops over time. Having blood pressure that is slightly higher than normal increases your risk for developing chronic, or long-lasting, high blood pressure in the future.

If your blood pressure is between 120/80 mmHg and 129/80 mmHg, you have elevated blood pressure. Learn more about how blood pressure is measured.

You can take steps to manage your blood pressure and keep it in a healthy range.

Facts About Hypertension in the United States
In 2017, the American College of Cardiology and the American Heart Association published new guidelines for hypertension management and defined high hypertension as a blood pressure at or above 130/80 mm Hg. Stage 2 hypertension is defined as a blood pressure at or above 140/90 mm Hg. 1

Blood Pressure Categories
Blood Pressure Category Systolic Blood Pressure Diastolic Blood Pressure
Normal

Cardiomyopathy
A physician talking to a patient during a medical exam.
Some people who have cardiomyopathy never have symptoms, while others may show signs as the disease progresses.

Cardiomyopathy represents a collection of diverse conditions of the heart muscle. These diseases have many causes, symptoms, and treatments and can affect people of all ages and races.

When cardiomyopathy occurs, the normal muscle in the heart can thicken, stiffen, thin out, or fill with substances the body produces that do not belong in the heart muscle. As a result, the heart muscle’s ability to pump blood is reduced, which can lead to irregular heartbeats, the backup of blood into the lungs or rest of the body, and heart failure.

Cardiomyopathy can be acquired—developed because of another disease, condition, or factor—or inherited. The cause isn’t always known.

The main types of cardiomyopathy include the following1-4:

Dilated: where one of the pumping chambers (ventricles) of the heart is enlarged. This is more common in males and is the most common form of cardiomyopathy in children. It can occur at any age and may or may not be inherited.
Hypertrophic: where the heart muscle is thickened. This often presents in childhood or early adulthood and can cause sudden death in adolescents and young adult athletes.1 It is often an inherited condition, and a person may not have any symptoms. If there is a family history of this, other family members can be tested and adjust their activities to reduce the risk of sudden death.
Arrhythmogenic: where the disease causes irregular heartbeats or rhythms. This is often inherited and more common in males.
Restrictive: where heart muscle is stiff or scarred, or both. It can occur with amyloidosis or hemochromatosis, and other conditions. This is the least common type.

"The Wellness Corner!"

How well are you Mentally, Spiritually, Physically, Financially, Sexually and Socially?

TAP IN with us on Sunday, July 4th at 10am at The Bridge Worship Center located at 3000 N. Loop W. in Houston, TX 77092 "Sheraton Brookhollow"!!!

LIVE Audience!!! All Welcome!!!!
Please note: Please Help Us keep the Church a Safe Place for All; Face masks are required to enter; Maintain social distancing from other families.

Be a hero! Change someone's life.

13 MORE DONORS NEEDED AT THIS DRIVE TO HELP OUR ONE DAY SUPPLY!

So don’t miss your chance to save lives! Click the underlined link below to reserve your donation appointment. Thank you in advance.

CLICK HERE →https://www.commitforlife.org/donor/schedules/drive_schedule/334199

The Bridge Worship | Saturday, 05/22/2021

11:00 am - 3:30 pm
255 N Sam Houston Prkwy E
Houston Marriott North - Conference Room
Houston, TX 77060
**LIMITED TIME- COVID -19 ANTIBODY TESTING WITH DONATION!**

APPOINTMENTS PREFERRED

The Blood Center is requiring that donors wear a mask or face covering when at a blood drive. In the case that you do not have one, staff will offer you one. The safety of donors and staff are important to us. Your support in this matter is greatly appreciated.

Connect with us.

Gulf Coast Regional Blood Center - Donor Portal

Hebrews 11:6 But without faith it is impossible to please Him, for he who comes to God must believe that He is, and that He is a rewarder of those who diligently seek Him.

Go ahead and clean out those old shoes, too big shoes, it's time to let go shoes, too small shoes, go get'em shoes, and you know... those other shoes. Meet us at The Antonio Nunn, Sr. Foundation Health Fair on Saturday, May 22nd at 8AM-4PM for the Shoe Drive and 10AM-4PM for the Health Fair.

to reduce Stress:
1. Don’t respond to negativity
2. Stay active
3. Eat healthier
4. Read and write more
5. Give without expectations
6. Visualize, then act
7. Spend quality time with family
8. Write ‘thank you’ notes
9. Be a better friend
10. Do random acts of kindness

Join us on Saturday, May 22nd for the Antonio Nunn, Sr. Foundation "Protect, Detect, Correct" Health Fair.

If you are interested in donating blood please be sure to click on the link below to choose your preferred time. For more information please call (281) 747-9511.

https://www.commitforlife.org/donor/schedules/drive_schedule/334199

Although hypothyroidism can affect anyone, it is more common in older adults than younger ones. This brochure will help you better
understand hypothyroidism, its relationship to aging, and how it can be managed. Use this brochure as a guide to help you talk to your
doctor about hypothyroidism.

Quick facts about hypothyroidism:
Hypothyroidism occurs when the body cannot produce enough of the thyroid hormone thyroxine.

This is the opposite of hyperthyroidism, in which the body produces too much thyroxine. When the thyroid becomes inflamed or damaged, it is less able to produce the correct amount of this hormone.
Your chances of developing hypothyroidism
increase as you age, and it is more common in women than in men.
1. Another thing to note is that
hypothyroidism symptoms and treatment may look a little different for older patients, as many symptoms common with hypothyroidism are also common challenges the elderly face.
2. What can cause hypothyroidism?
The number one cause of hypothyroidism is
Hashimoto’s disease, a chronic autoimmune
disease that causes the thyroid to become
inflamed and unable to produce thyroid
hormones.

Other causes of hypothyroidism include certain medications, radiation therapy for head and neck disease, previous injury to the thyroid, removal of the thyroid gland, and changes in reproductive hormones, as during menopause.
1. Signs and symptoms of hypothyroidism
Symptoms of hypothyroidism can vary from person to person. You may notice few or no symptoms, or may misinterpret them as possible signs of aging. Some of the most common signs and symptoms of
hypothyroidism are:

• Depression
• Inability to concentrate
• Puffy face
• Loss of hair, or hair becoming coarse
• Voice becoming hoarse
• Muscular pain
• Brittle nails
• Feeling cold all over
• Abnormal cholesterol levels
• Fatigue
• Mental impairment
• Goiter
• Slow heartbeat
• Dry or yellow skin
• Constipation
• Delayed reflexes
• Weight gain from fluid retention

Notify your healthcare provider right away if you are experiencing any of these symptoms. With an examination, he or she can detect any other symptoms that you may not be noticing, like slowed heart rate or goiter.

If you suspect you may have hypothyroidism,
it’s important to get a proper diagnosis as soon as possible.

High blood pressure is a dangerous condition that can damage your heart. It affects one in three people in the US and 1 billion people worldwide (1Trusted Source, 2).

If left uncontrolled, high blood pressure raises your risk of heart disease and stroke.

But there’s good news. There are a number of things you can do to lower your blood pressure naturally, even without medication.

Here are 15 natural ways to combat high blood pressure.

1. Walk and exercise regularly
Regular exercise can help lower your blood pressure. Exercise is one of the best things you can do to lower high blood pressure.

Regular exercise helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your 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 your heart health (3Trusted Source, 4Trusted Source).

What’s more, doing even more exercise than this reduces your blood pressure even further, according to the National Walkers’ Health Study (5Trusted Source).

Bottom line: Walking just 30 minutes a day can help lower your blood pressure. More exercise helps reduce it even further.

2. Reduce your sodium intake
Salt intake is high around the world. In large part, this is due to processed and prepared foods.

For this reason, many public health efforts are aimed at lowering salt in the food industry (6Trusted Source).

Many studies have linked high salt intake with high blood pressure and heart events, including stroke (7Trusted Source, 8Trusted Source).

However, more recent research indicates that the relationship between sodium and high blood pressure is less clear (9Trusted Source, 10).

One reason for this may be genetic differences in how people process sodium. About half of people with high blood pressure and a quarter of people with normal levels seem to have a sensitivity to salt (11Trusted Source).

If you already have high blood pressure, it’s worth cutting back your sodium intake to see if it makes a difference. Swap out processed foods with fresh ones and try seasoning with herbs and spices rather than salt.

Bottom line: Most guidelines for lowering blood pressure recommend reducing sodium intake. However, that recommendation might make the most sense for people who are salt-sensitive.

3. Drink less alcohol
Drinking alcohol can raise blood pressure. In fact, alcohol is linked to 16% of high blood pressure cases around the world (12Trusted Source).

While some research has suggested that low-to-moderate amounts of alcohol may protect the heart, those benefits may be offset by adverse effects (12Trusted Source).

In the U.S., moderate alcohol consumption is defined as no more than one drink a day for women and two for men. If you drink more than that, cut back.

Bottom line: Drinking alcohol in any quantity may raise your blood pressure. Limit your drinking in line with the recommendations.

4. Eat more potassium-rich foods
Potassium is an important mineral.

It helps your body get rid of sodium and eases pressure on your blood vessels.

Modern diets have increased most people’s sodium intake while decreasing potassium intake (13Trusted Source).

To get a better balance of potassium to sodium in your diet, focus on eating fewer processed foods and more fresh, whole foods.

Foods that are particularly high in potassium include:

vegetables, especially leafy greens, tomatoes, potatoes, and sweet potatoes
fruit, including melons, bananas, avocados, oranges, and apricots
dairy, such as milk and yogurt
tuna and salmon
nuts and seeds
beans
Bottom line: Eating fresh fruits and vegetables, which are rich in potassium, can help lower blood pressure.

5. Cut back on caffeine
If you’ve ever downed a cup of coffee before you’ve had your blood pressure taken, you’ll know that caffeine causes an instant boost.

However, there’s not a lot of evidence to suggest that drinking caffeine regularly can cause a lasting increase (14Trusted Source).

In fact, people who drink caffeinated coffee and tea tend to have a lower risk of heart disease, including high blood pressure, than those who don’t drink it (15Trusted Source, 16Trusted Source, 17Trusted Source, 18Trusted Source).

Caffeine may have a stronger effect on people who don’t consume it regularly (19).

If you suspect you’re caffeine-sensitive, cut back to see if it lowers your blood pressure (20Trusted Source).

Bottom line: Caffeine can cause a short-term spike in blood pressure, although for many people, it does not cause a lasting increase.

6. Learn to manage stress
Listening to soothing music may help lower stress.
Stress is a key driver of high blood pressure.

When you’re chronically stressed, your body is in a constant fight-or-flight mode. On a physical level, that means a faster heart rate and constricted blood vessels.

When you experience stress, you might also be more likely to engage in other behaviors, such as drinking alcohol or eating unhealthful food that can adversely affect blood pressure.

Several studies have explored how reducing stress 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. Research has shown it’s an effective complement to other blood pressure therapies (21Trusted Source, 22Trusted Source).
Work less: Working a lot, and stressful work situations, in general, are linked to high blood pressure (23Trusted Source, 24).
Bottom line: Chronic stress can contribute to high blood pressure. Finding ways to manage stress can help.

7. Eat dark chocolate or cocoa
Here’s a piece of advice you can really get behind.

While eating massive amounts of dark chocolate probably won’t help your heart, small amounts may.

That’s because dark chocolate and cocoa powder are rich in flavonoids, which are plant compounds that cause blood vessels to dilate (25Trusted Source).

A review of studies found that flavonoid-rich cocoa improved several markers of heart health over the short term, including lowering blood pressure (25Trusted Source).

For the strongest effects, use non-alkalized cocoa powder, which is especially high in flavonoids and has no added sugars.

Bottom line: Dark chocolate and cocoa powder contain plant compounds that help relax blood vessels, lowering blood pressure.

8. Lose weight
In people with overweight, losing weight can make a big difference to heart health.

According to a 2016 study, losing 5% of your body mass could significantly lower high blood pressure (26Trusted Source).

In previous studies, losing 17.64 pounds (8 kilograms) was linked to lowering systolic blood pressure by 8.5 mm Hg and diastolic blood pressure by 6.5 mm Hg (27Trusted Source).

To put that in perspective, a healthy reading should be less than 120/80 mm Hg (4Trusted Source).

The effect is even greater when weight loss is paired with exercise (27Trusted Source).

Losing weight can help your blood vessels do a better job of expanding and contracting, making it easier for the left ventricle of the heart to pump blood.

Bottom line: Losing weight can significantly lower high blood pressure. This effect is even more significant when you exercise.

9. Quit smoking
Among the many reasons to quit smoking is that the habit is a strong risk factor for heart disease.

Every puff of cigarette smoke causes a slight, temporary increase in blood pressure. The chemicals in to***co are also known to damage blood vessels.

Surprisingly, studies haven’t found a conclusive link between smoking and high blood pressure. Perhaps this is because smokers develop a tolerance over time (28).

Still, since both smoking and high blood pressure raise the risk of heart disease, quitting smoking can help lessen that risk.

Bottom line: There’s conflicting research about smoking and high blood pressure, but what is clear is that both increase the risk of heart disease.

10. Cut added sugar and refined carbs
There’s a growing body of research showing a link between added sugar and high blood pressure (29, 30, 31).

In the Framingham Women’s Health Study, women who drank even one soda per day had higher levels than those who drank less than one soda per day (32).

Another study found that having one less sugar-sweetened beverage per day was linked to lower blood pressure (33Trusted Source).

And it’s not just sugar — all refined carbs, such as the kind found in white flour — convert rapidly to sugar in your bloodstream and may cause problems.

Some studies have shown that low carb diets may also help reduce blood pressure.

One study on people undergoing statin therapy found that those who went on a 6-week, carb-restricted diet saw a greater improvement in blood pressure and other heart disease markers than people who did not restrict carbs (34Trusted Source).

Bottom line: Refined carbs, especially sugar, may raise blood pressure. Some studies have shown that low carb diets may help reduce your levels.

11. Eat berries
Berries are full of more than just juicy flavor.

They’re also packed with polyphenols, natural plant compounds that are good for your heart.

Polyphenols can reduce the risk of stroke, heart conditions, and diabetes, as well as improving blood pressure, insulin resistance, and systemic inflammation (34).

One study assigned people with high blood pressure to a low-polyphenol diet or a high-polyphenol diet containing berries, chocolate, fruits, and vegetables (35).

Those consuming berries and polyphenol-rich foods experienced improved markers of heart disease risk.

Bottom line: Berries are rich in polyphenols, which can help lower blood pressure and the overall risk of heart disease.

12. Try meditation or deep breathing
While these two behaviors could also fall under “stress reduction techniques,” meditation and deep breathing deserve specific mention.

Both meditation and deep breathing may activate the parasympathetic nervous system. This system is engaged when the body relaxes, slowing the heart rate, and lowering blood pressure.

There’s quite a bit of research in this area, with studies showing that different styles of meditation appear to have benefits for lowering blood pressure (36Trusted Source, 37Trusted Source).

Deep breathing techniques can also be quite effective.

In one study, participants were asked to either take six deep breaths over the course of 30 seconds or simply sit still for 30 seconds. Those who took breaths lowered their blood pressure more than those who just sat (38Trusted Source).

Try guided meditation or deep breathing. Here’s a video to get you started.

Bottom line: Both meditation and deep breathing can activate the parasympathetic nervous system, which helps slow your heart rate and lower blood pressure.

13. Eat calcium-rich foods
People with low calcium intake often have high blood pressure.

While calcium supplements haven’t been conclusively shown to lower blood pressure, calcium-rich diets do seem linked to healthful levels (39Trusted Source, 40Trusted Source).

For most adults, the calcium recommendation is 1,000 milligrams (mg) per day. For women over 50 and men over 70, it’s 1,200 mg per day (41).

In addition to dairy, you can get calcium from collard greens and other leafy greens, beans, sardines, and tofu. Here is a list of calcium-rich plant-based foods.

Bottom line: Calcium-rich diets are linked to healthy blood pressure levels. You can get calcium through eating dark leafy greens and tofu, as well as dairy.

14. Take natural supplements
Some natural supplements may also help lower blood pressure. Here are some of the main supplements that have evidence behind them:

Aged garlic extract: Researchers have used aged garlic extract successfully as a stand-alone treatment and along with conventional therapies for lowering blood pressure (42Trusted Source, 43Trusted Source).
Berberine: Traditionally used in Ayurvedic and Chinese medicine, berberine may increase nitric oxide production, which helps decrease blood pressure (44Trusted Source, 45Trusted Source).
Whey protein: A 2016 study found that whey protein improved blood pressure and blood vessel function in 38 participants (46Trusted Source).
Fish oil: Long credited with improving heart health, fish oil may benefit people with high blood pressure the most (47Trusted Source, 48).
Hibiscus: Hibiscus flowers make a tasty tea. They’re rich in anthocyanins and polyphenols that are good for your heart and may lower blood pressure (49Trusted Source).
Read more about supplements for high blood pressure here.

Bottom line: Researchers have investigated several natural supplements for their ability to lower blood pressure.

15. Eat foods rich in magnesium
Magnesium is an important mineral that helps blood vessels relax.

While magnesium deficiency is pretty rare, many people don’t get enough.

Some studies have suggested that getting too little magnesium is linked with high blood pressure, but evidence from clinical studies has been less clear (50Trusted Source, 51Trusted Source).

Still, eating a magnesium-rich diet is a recommended way to ward off high blood pressure (51Trusted Source).

You can incorporate magnesium into your diet by consuming vegetables, dairy products, legumes, chicken, meat, and whole grains.

Bottom line: Magnesium is an essential mineral that helps regulate blood pressure. Find it in whole foods, such as legumes and whole grains.

Take home message
High blood pressure affects a large proportion of the world’s population.

While drugs are one way to treat the condition, there are many other natural techniques, including eating certain foods that can help.

Controlling your blood pressure through the methods in this article may, ultimately, help you lower your risk of heart disease.

Medically reviewed by Atli Arnarson Ph.D. — Written by Kerri-Ann Jennings, MS, RD —