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Ways to Lower Your Blood Pressure Without Drugs

High blood pressure is a common form of cardiovascular disease. According to the American Heart Association, over 73 million adults in the United States have high blood pressure. It is possible to have this condition and not know it, that is why high blood pressure is known as the silent killer. It may be possible to lower blood pressure by making dietary changes, losing weight and getting regular exercise.

  1. Diet

    • The DASH (Dietary Approaches to Stop Hypertension) diet helps to lower blood pressure naturally. The diet is based upon eating vegetables, fruits, whole grains, beans, seeds, low-fat dairy products and lean meat (see Resources). This diet is low in saturated fat and cholesterol and high in fiber and protein. According to the National Institutes for health, the DASH diet can prevent and control blood pressure and lower cholesterol.

    Sodium

    • Reducing the amount of sodium in your diet may help lower your blood pressure. According to the University of Michigan Health System, you should limit the amount of sodium in your diet to 2,300 mg daily in order to control your blood pressure. You can reduce the amount of salt you eat by avoiding processed food. Read food labels and choose food that is low in salt. Season your food with spices rather than using salt at the table.

    Weight Loss

    • According to the U.S. Department of Health, losing just 10 lbs. can lower your blood pressure. Obese people have a high risk for hypertension. If you are overweight and have high blood pressure, losing weight should be part of your treatment plan. Reduce portion size and limit the amount of saturated fat in your diet. Following the DASH diet while limiting calories can help you lose weight while eating foods that control your blood pressure.

    Exercise

    • Daily exercise plays an important role in lowering your blood pressure. You should endeavor to get 30 minutes of moderate intensity exercise every day. Take up an activity you enjoy like walking or swimming. Put more motion in your day, get up and move around to burn calories and exercise your heart.

    Alcohol

    • Limit your alcohol intake. Alcoholic drinks add unnecessary calories to your diet and make it more difficult to keep you weight under control. According to the U.S. Department of Health, alcohol raises your blood pressure. They recommend limiting consumption to one drink daily for women and two drinks daily for men.

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