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Jul 12, 2022 · 10 ways to control high blood pressure without medication. By making these 10 lifestyle changes, you can lower your blood pressure and reduce your risk of heart disease. By Mayo Clinic Staff. If you have high blood pressure, you may wonder if medication is necessary to bring the numbers down.
- Blood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which furthe...
- Even a small reduction in the sodium in your diet can improve your heart health and reduce blood pressure by about 5 to 6 mm Hg if you have high bl...
- Alcohol can be both good and bad for your health. By drinking alcohol only in moderation — generally one drink a day for women, or two a day for me...
- 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 po...
- Overview
- What is high blood pressure?
- 1. Get moving
- 2. Follow the DASH diet
- 3. Limit salt
- 4. Maintain a moderate weight
- 5. If you smoke, consider quitting
- 6. Limit alcohol
- 7. Reduce stress
- The risks of high blood pressure
There are several home remedies that can be used to help manage high blood pressure levels and improve heart health, including making changes to your diet and lifestyle.
Blood pressure is the force at which blood pumps from the heart into the arteries. A normal blood pressure reading is less than 120/80 millimeters of mercury (mm Hg).
When blood pressure is high, the blood moves through the arteries more forcefully. This puts increased pressure on the delicate tissues in the arteries and damages the blood vessels.
High blood pressure, or hypertension, affects about half of American adults, estimates the American College of Cardiology.
Known as a “silent killer,” it usually doesn’t cause symptoms until there’s significant damage done to the heart. Without visible symptoms, most people are unaware that they have high blood pressure.
Staying active is an important part of healthy living.
Along with helping lower blood pressure, regular physical activity benefits your mood, strength, and balance. It also decreases your risk of diabetes and other types of heart disease.
If you’ve been inactive for a while, talk with a doctor about a safe exercise routine. Start out slowly, then gradually pick up the pace and frequency of your workouts.
Not a fan of the gym? Take your workout outside. Go for a hike, jog, or swim and still reap the benefits. The most important thing is to get moving!
Following the Dietary Approaches to Stop Hypertension (DASH) diet can lower your systolic blood pressure by as much as 11 mm Hg. The DASH diet consists of:
•eating fruits, vegetables, and whole grains
•eating low fat dairy products, lean meats, fish, and nuts
•eliminating foods that are high in saturated fats, such as processed foods, high fat dairy products, and fatty meats
Reducing your sodium intake can be vital for lowering blood pressure.
In some people, when you eat too much sodium, your body starts to retain fluid. This results in a sharp rise in blood pressure.
The AHA recommends limiting your sodium intake to between 1,500 milligrams (mg) and 2,300 mg per day, which is a little over half a teaspoon of table salt.
To decrease sodium in your diet, try using herbs and spices to add flavor to foods in place of salt.
Weight and blood pressure go hand in hand. For people with overweight or obesity, losing even just 5 to 10 pounds can help lower blood pressure levels.
In addition to reaching and maintaining a moderate weight, keeping tabs on your waistline is also critical for managing blood pressure. The extra fat around your waist, called visceral fat, may negatively affect heart health and could lead to serious health problems in the long run, including high blood pressure.
Each cigarette you smoke temporarily raises blood pressure for several minutes after you finish. If you smoke regularly, your blood pressure can stay elevated for extended periods of time.
People with high blood pressure who smoke are at greater risk for developing dangerously high blood pressure, heart attack, and stroke.
Even secondhand smoke can put you at increased risk for high blood pressure and heart disease.
Aside from providing numerous other health benefits, quitting smoking can help your blood pressure return to normal.
Enjoying a glass of red wine with your dinner is perfectly fine. In fact, red wine might even be beneficial for heart health when consumed in moderation.
However, drinking excessive amounts of alcohol can lead to lots of health issues, including high blood pressure.
Excessive drinking can also reduce the effectiveness of certain blood pressure medications.
What does drinking in moderation mean? The AHA recommends that men limit their consumption to two alcoholic drinks per day. Women should limit their intake to one alcoholic drink per day.
One drink equals:
•12 ounces of beer
In today’s fast-paced world that’s filled with increasing demands, it can be hard to slow down and relax. However, it’s important to step away from your daily responsibilities from time to time to help manage stress levels.
Stress can temporarily raise your blood pressure. Too much of it can keep your pressure up for extended periods of time.
It helps to identify the trigger for your stress. It may be your job, relationship, or finances. Once you know the source of your stress, you can try to find ways to fix the problem.
You can also take steps to relieve your stress in a healthy way. Try taking a few deep breaths, meditating, or practicing yoga.
When left untreated, high blood pressure can lead to serious health complications, including stroke, heart attack, and kidney damage. Regular visits to a doctor can help you monitor and control your blood pressure.
A blood pressure reading of 130/80 mm Hg or above is considered high. If you’ve recently received a diagnosis of high blood pressure, a doctor can help determine the best course of treatment based on your needs.
Your treatment plan might include medication, lifestyle changes, or a combination of therapies. Taking the above steps can help bring your numbers down, too.
Staying active, decreasing salt intake, and making other dietary changes may lower blood pressure even more.
- Walk and exercise regularly. Share on Pinterest. Image credit: FatCamera/Getty Images. Exercise is one of the best things you can do to lower high blood pressure.
- Reduce your sodium intake. Salt intake is high around the world. This is largely due to increased consumption of processed and prepared foods. Many studies have linked high salt intake with high blood pressure and heart events, including stroke (5, 6).
- Drink less alcohol. Drinking alcohol can raise blood pressure and increase the risk of several chronic health conditions, including high blood pressure (9).
- Eat more potassium-rich foods. Potassium is an important mineral that helps your body get rid of sodium and eases pressure on your blood vessels (12).
- Marjorie Hecht
- Get enough exercise. Research suggests that both aerobic and resistance exercise can help delay or manage blood pressure, and that after exercising, blood pressure may be lower for up to 24 hours after.
- Manage weight. Having additional body weight puts a strain on the heart and the cardiovascular system. This can raise blood pressure. If your body mass index (BMI) is 25 or over, losing 5–10 pounds can help reduce your blood pressure.
- Cut back on sugar and refined carbohydrates. Restricting sugar and refined carbohydrates may help you lose weight and lower your blood pressure. A 2020 study compared how various popular diets affected people’s weight and cardiovascular risk.
- More potassium, less salt. Increasing your potassium intake and cutting back on salt can help lower your blood pressure. A high salt intake can increase the risk of blood pressure, while reducing salt intake lowers it.
Mar 15, 2024 · Maintaining a healthy weight, exercising and eating healthy are all research-backed strategies to lower blood pressure. Learn other tricks to lower blood pressure quickly.
Jan 11, 2024 · Managing high blood pressure usually requires a mix of medications and a healthy diet. Certain natural ways to lower blood pressure, such as eating garlic, basil and other herbs, may also work....
Dec 5, 2022 · Summary. Unmanaged high blood pressure can increase your risk of heart disease and stroke. Along with medications, certain natural remedies may help manage your blood pressure. Having a balanced diet, exercising, and maintaining a moderate weight can help you lower high blood pressure.
