Lowering High Blood Pressure Without Medication

by Min Chin

September 16, 2017 at 2:32 PM


If you suffer from high blood pressure and you don’t want to take medication to lower your blood pressure, here are the steps you can take to lower your high blood pressure.

Eating

The DASH diet is a lifelong change to healthy that can lower systolic blood pressure by 8 -14 points in just 2 weeks. The DASH diet encourages to reduce sodium in your diet and to eat a variety of foods that are rich in nutrients, such as potassium, calcium and magnesium. Eat a diet high in vegetables, fruits, and whole grains. Reduce salt intake and consume no more than 2,400 mg of sodium per day.

Exercise

Engage in moderate to vigorous aerobic exercise three or four times per week for an average of 40 minutes per session.

  • Bicycling
  • Jogging
  • Swimming
  • Tennis

Lose Weight

Talk to your doctor about resources for weight loss information.

Quit Smoking

Limit Alcohol Intake

Limit your alcohol intake. Men should have no more than two drinks per day. Women should have no more than one drink per day.

Meditate

  • Meditation comes in many forms, including prayer. Relaxing your body and mind helps bring your blood pressure down.

Source

  • American Academy of Family Physician
  • "DASH (Dietary Approaches to Stop Hypertension) Diet Is Effective Treatment for Stage 1 Isolated Systolic Hypertension." Thomas J. Moore, New England Journal of Medicine, 2001