How to Lower High Blood Pressure Without Prescription Drugs

High blood pressure (hypertension) increases the risk of stroke and heart attack. Resistance to the blood flow in the arteries determines blood pressure. Over time most people will be affected by hypertension. There are prescription medications to treat and control this condition, yet there are risks associated with certain drugs. Always consult with your physician on the best way to manage your high blood pressure.

Instructions

• 1

  Decrease your salt intake. According to the Mayo Clinic, limiting the sodium intake to 1,500 mg a day can have a significant effect on your blood pressure. Check the labels on processed foods for sodium content and put the salt shaker away.

• 2

  Strive for a healthy weight. According to the Mayo Clinic, if you are overweight and lose just five pounds, it can lower your blood pressure.

• 3

  Drink alcohol in moderation. Alcohol consumption can raise blood pressure. A man should cut back to two drinks or less a day, and a woman should cut back to one drink or less a day.

• 4

  Quit smoking. According to the National Heart, Lung, and Blood Institute, tobacco harms the blood vessel walls and speeds the hardening of arteries.

• 5

  Eat a healthy diet. The Mayo Clinic recommends the DASH diet (see Resources). This diet focuses on fresh vegetables and fruits, whole grains and low-fat dairy foods. It also recommends consuming less saturated fat and eating plenty of potassium.

• 6

  Engage in regular physical activity or exercise, ideally 30 minutes each day. The National Heart, Lung, and Blood Institute says it is one of the most vital steps in lowering your blood pressure.

• 7

  Manage your stress by getting plenty of sleep, practicing deep breathing relaxation techniques and muscle relaxation.