10 Drug-Free Ways to Control High Blood Pressure (2024)

If you have high blood pressure, you may wonder if medication is needed to lower blood pressure. But lifestyle plays a crucial role in treating high blood pressure. Controlling blood pressure with a healthy lifestyle can prevent, delay or reduce the need for medication.

Here are 10 lifestyle changes that can lower blood pressure and keep it low.

1. Lose extra pounds and watch your waistline

Blood pressure often rises as weight increases. Being overweight can also cause disturbed breathing during sleep (sleep apnea), which further increases blood pressure.

Weight loss is one of the most effective lifestyle changes for controlling blood pressure. If you are overweight or obese, losing even a little weight can help lower blood pressure. In general, blood pressure can drop by about 1 millimeter of mercury (mm Hg) for every kilogram of weight lost.

The size of the waist is also important. Carrying too much weight around your waist can increase your risk of high blood pressure.

In general:

• Men are at risk if their waist circumference is greater than 40 inches (102 centimeters).
• Women are at risk if their waist circumference is greater than 35 inches (89 centimeters).

These numbers vary between ethnic groups. Ask your healthcare provider about a healthy waist size for you.

2. Exercise regularly

Regular physical activity can reduce high blood pressure by about 5 to 8%mmHg. It is important to continue exercising to prevent blood pressure from rising again. As an overall goal, aim for at least 30 minutes of moderate physical activity every day.

Exercise can also help prevent high blood pressure from becoming high blood pressure (hypertension). For those who have hypertension, regular physical activity can bring blood pressure to safer levels.

Some examples of aerobic exercises that can help lower blood pressure include walking, jogging, cycling, swimming or dancing. Another option is high-intensity interval training. This type of exercise involves short bursts of intense activity alternating with periods of lighter activity.

Strength training can also help lower blood pressure. Aim to incorporate strength training at least two days a week. Talk to a healthcare provider about developing an exercise program.

3. Eat healthy

Eating a diet rich in whole grains, fruits, vegetables and low-fat dairy products and low in saturated fat and cholesterol can reduce high blood pressure by up to 11%.mmHg. Examples of eating plans that can help control blood pressure include the Dietary Actions to Stop Hypertension (DASH) diet and the Mediterranean diet.

Dietary potassium may reduce the effects of salt (sodium) on blood pressure. The best sources of potassium are foods, such as fruits and vegetables, rather than supplements. Aim for 3,500 to 5,000mgper day, which can lower blood pressure by 4 to 5mmHg. Ask your doctor how much potassium you should have.

4. Reduce salt (sodium) in your diet

Even a small reduction in dietary sodium can improve heart health and reduce high blood pressure by about 5 to 6mmHg.

The effect of sodium intake on blood pressure varies between groups of people. In general, limit sodium to 2,300 milligrams (mg) per day or less. However, lower sodium intake - 1,500mga day or less - is ideal for most adults.

To reduce sodium in the diet:

• Read food labels.Look for low-sodium versions of foods and drinks.
• Eat less processed foods.Only a small amount of sodium occurs naturally in foods. Most sodium is added during processing.
• Do not add salt.Use herbs or spices to add flavor to food.
• Kok.Cooking allows you to control the amount of sodium in the food.

5. Limit alcohol

Limiting alcohol to less than one drink per day for women or two drinks per day for men can help lower blood pressure by about 4%.mmHg. One drink is equal to 12 ounces of beer, 5 ounces of wine or 1.5 ounces of 80-proof liquor.

But drinking too much alcohol can increase blood pressure by several points. It can also decrease the effectiveness of blood pressure medications.

6. Quit smoking

Smoking increases blood pressure. Quitting smoking helps lower blood pressure. It can also reduce the risk of heart disease and improve overall health, potentially leading to a longer lifespan.

7. Get a good night's sleep

Poor sleep quality (getting less than six hours of sleep per night for several weeks) can contribute to high blood pressure. A number of problems can disrupt sleep, including sleep apnea, restless leg syndrome, and general insomnia (insomnia).

Tell your doctor if you often have trouble sleeping. Finding and treating the cause can help improve sleep. But if you don't have sleep apnea or restless leg syndrome, follow these simple tips to sleep more peacefully.

• Stick to a sleep schedule.Go to bed and get up at the same time every day. Try to keep the same schedule on weekdays and weekends.
• Create a relaxing space.This means that the sleeping area should be kept cool, quiet and dark. Do something relaxing in the hour before you go to bed. This could include taking a warm bath or doing relaxation exercises. Avoid bright light, such as from a TV or computer screen.
• Watch what you eat and drink.Don't go to bed hungry or full. Avoid large meals just before going to bed. Also limit or avoid nicotine, caffeine and alcohol right before bedtime.
• Limit naps.For those who find naps during the day helpful, limiting naps to 30 minutes earlier in the day can aid nighttime sleep.

8. Reduction of stress

Long-term (chronic) emotional stress can contribute to high blood pressure. More research is needed on the effects of stress reduction techniques to find out whether they can lower blood pressure.

However, it doesn't hurt to identify what's causing the stress, such as work, family, finances, or illness, and find ways to reduce stress. Try the following:

• Don't try to do too much.Plan your day and focus on your priorities. Learn to say no. Allow enough time to do what needs to be done.
• Focus on problems you can control and make plans to solve them.Talk to a manager about a problem at work. If there are conflicts with children or a partner, look for ways to resolve them.
• Avoid stress triggers.For example, if rush hour traffic causes stress, travel at a different time or take public transport. If possible, avoid people who cause stress.
• Make time to relax.Take time every day to sit still and breathe deeply. Make time for fun activities or hobbies, such as walking, cooking or volunteering.
• Practice gratitude.Expressing gratitude to others can help reduce stress.

9. Check your blood pressure at home and get checked regularly

Home monitoring can help you keep track of your blood pressure. It can make your medications and lifestyle changes work.

Blood pressure monitors for home use are widely available without a prescription. Talk to a healthcare provider about home monitoring before getting started.

Regular visits to a healthcare provider are also key to controlling blood pressure. If your blood pressure is well controlled, ask your doctor how often you should check it. You may only be able to check this once a day or less often.

10. Get support

Supportive family and friends are important for good health. They may encourage you to take care of yourself, take you to the health care provider's office, or start an exercise program with you to keep your blood pressure down.

If you find yourself needing more support than your family and friends, consider joining a support group. This can put you in touch with people who can give you an emotional or moral boost and give you practical tips for dealing with your condition.

July 12, 2022

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