About Lowering Blood Pressure Without Medications

According to The National Heart, Lung and Blood Institute, high blood pressure, if left unchecked, can cause heart disease and stroke. It can also lead to blindness and kidney disease. Millions of Americans suffering from hypertension don't realize they have the disorder because they don't notice any symptoms. Have your blood pressure checked regularly. If you discover your pressure is high, take steps to reduce it naturally without medication by practicing healthy lifestyle habits.

Exercise

• Exercise at least 30 minutes every day to help lower your blood pressure without medication. Participate in moderate, routine physical activity that includes muscle building, aerobic and flexibility exercises. The American Heart Institute suggests that in addition to lowering your blood pressure, these activities can reduce stress, increase energy and foster weight loss.

Weight Loss

• Lower your blood pressure by keeping your weight in check. For those who are overweight, even moderate weight loss can significantly lower your blood pressure--especially when combined with exercise. Eat foods low in saturated fat and cholesterol. Include fruits, vegetables and whole grains in your diet every day and limit sugar intake to only a few servings each week. The Mayo Clinic encourages dieters to follow The Dietary Approaches to Stop Hypertension diet, also known as the "DASH" diet (see Resources).

Reduced Dietary Salt

• Count the milligrams of sodium in the foods you eat. Read package labels on grocery store items, especially canned goods and frozen meals, as they often contain high sodium content. Processed deli products are also high in sodium, as are hot dogs and chips. Lower your blood pressure without medication by limiting your daily sodium intake to 2,400 mg.

No Tobacco

• If you smoke, you cause your blood vessels to narrow, making it difficult for blood to pump through your body. The resulting strain on your blood vessels can lead to disease. Join a smoking cessation program if you need help to quit smoking. See if your health insurance plan covers the cost of such a program. If you qualify, deduct the expense on your tax return.

Moderate Alcohol

• The Centers for Disease Control and Prevention encourages moderate alcohol intake in general, but especially for people with high blood pressure. To lower your blood pressure, consume no more than one or two drinks per day, including beer and wine.