The Best Ways to Lower Blood Pressure Without Medicine

High blood pressure is known medically as "hypertension." According to the American Heart Association, "about 1 in 3 U.S.adults have high blood pressure." The biggest problem that it proposes is that it can take hold in your body for years without you even knowing it. To make matters worse, this can increase your risk of having a stroke or heart attack. One of the treatment options to lower blood pressure is conventional medicines, but they can often come with unwanted side effects. The alternative way to lower it is by way of lifestyle adjustments.

DASH

• The acronym "DASH" stands for Dietary Approaches to Stop Hypertension and it was designed specifically for people with high blood pressure. This diet consists of avoiding foods that are high in saturated fats, trans fats and sodium, and eating high amounts of whole grains, fruits, vegetables, low-fat dairy products and foods that are high in potassium. Follow this plan if you already have hypertension or you have prehypertension.

Weight

• Being overweight or obese is a risk factor for high blood pressure. If you are overweight and already have high blood pressure, then try to lose some of those extra pounds. According to the Mayo Clinic, "if you're overweight, losing even 5 pounds can lower your blood pressure."

Exercise

• Exercise is known for many benefits to the body such as better mobility, improved brain function and better circulation. If you have high blood pressure, it can actually lower it and help keep your weight down. Do 30 minutes of exercise every day at a moderate pace. Exercise examples include jogging, swimming, biking, stepping and walking.

Drinking and Smoking

• Alcohol is already known for the damage it can do to the liver and brain, but it can also increase your blood pressure, even if you are healthy. If you do drink, keep it to no more than 1 to 2 drinks a day.

  Smoking is known for the negative impact it can have on the lungs, but it can also have a negative impact on your blood pressure. It causes blood vessels to constrict and it speeds up the rate at which the arteries become hard. If you smoke, quit, and if you do not, then don't start.

Stress Relief

• Stress and anxiety can have a major impact on your life and your blood pressure. To keep yourself calm, do some relaxation activities like guided imagery, muscle relaxation, deep breathing, tai-chi and yoga.

Supplements

• There are several different supplements that you can use to lower high blood pressure. Examples of these include blond psyllium, alpha-linoleic acid, garlic and omega-3 fatty acids.