How to Lower High Blood Pressure Without Medication?

  • By making these 10 lifestyle changes, you can lower your high blood pressure and reduce the risk of getting heart disease.
  • Lose extra pounds and watch your waistline: In general, men are at risk if their waist measurement is greater than 40 inches (102 centimeters). Women are at risk if their waist measurement is greater than 35 inches (89 centimeters).
  • Exercise regularly: At least 30minutes most days of the week can lower your blood pressure by 4 to 9 mmHg. If you just have prehypertension, which is slightly higher than normal, exercise can help you avoid developing full-blown hypertension. Aerobic activities and strength training can help reduce blood pressure.
  • Eat a healthy diet: Dietary approaches to stop hypertension. It is not easy to change your eating habits, but you can try to adopt a healthy diet gradually. Picking fruit, vegetables, whole grains is a good choice to lower high blood pressure. In order to do that, you should watch what you eat daily and read the labels carefully when picking food.
  • Reduce sodium: Exactly, reducing intake of salt contributes to lowering blood pressure effectively. Even a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mmHg. In general, limit sodium to less than 2,300 mg a day or less. However, a lower sodium intake should be 1,500 mg a day or less. The effect varies among groups of people.

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  • Limit the amount of alcohol you drink: In small amounts, it can potentially lower your blood pressure by 2 to 4 mmHg. Drinking more than moderate amounts of alcohol can actually raise blood pressure by several points. It will also reduce the effectiveness of blood pressure medications.
  • Quit smoking: Each cigarette you smoke increases your blood pressure for many minutes after you finish. Quitting smoking helps your blood pressure return to normal.
  • Cut back on caffeine: The role caffeine plays in blood pressure is still debated. It may not affect blood pressure in habitual coffee drinkers strongly. To see if caffeine raises your blood pressure, check your pressure within 30 minutes of drinking a caffeinated beverage.
  • Reduce your stress: Chronic stress is an important contributor to high blood pressure. Occasional stress can also contribute to high blood pressure if you react to stress by eating unhealthy food, drinking alcohol or smoking.
  • Monitor your blood pressure at home and see doctor regularly: Home monitoring can help you keep tabs on your blood pressure, make certain your lifestyle changes are working, and alert you and your doctor to potential health complications. Home monitoring is a very good alternative, but before your start it, talk to your doctor.
  • Get support: Supportive family and friends can help improve your health. They may encourage you to take care of yourself, drive you to the doctor’s office or embark on an exercise program with you to keep your blood pressure low. If you find you need support beyond your family and friends, consider joining a support group.


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* The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.