How to Manage High Blood Presure Without Drugs

When diagnosed with high blood pressure, also known as hypertension, people should first ask their doctor how to manage the condition without medication. Lifestyle changes, such as diet and exercise, may be able to control this condition without drugs. It is important to act quickly because high blood pressure can lead to heart attack, stroke or kidney disease without any advanced warning signs.

Things You'll Need

• Scale
• Tape measure
• Walking shoes
• Home blood pressure monitor

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Instructions

• 1

  Control your weight. Being overweight or obese increases the risk of high blood pressure. More pressure is placed on the artery walls because the body has to work harder when carrying excess weight. Healthy weight is defined as a body mass index (BMI) of between 18.5 and 24.9. BMI is calculated using the formula: (weight in pounds x 703)/(height in inches x height in inches).

• 2

  Watch your waistline. Carrying extra weight in the midsection or having an "apple shape" is often an indicator of high blood pressure. Women should maintain waistlines of no more than 35 inches, and men's waistlines should not exceed 40 inches.

• 3

  Get plenty of exercise. Increasing activity is a great way to lower blood pressure because exercise helps keep the heart strong, which in turn helps the heart to pump more easily and effectively, ultimately putting less pressure on arteries. Start with 30-minute walks four times a week, and increase with a goal of walking 30 to 60 minutes daily.

• 4

  Create a healthier eating plan. Honestly evaluate your eating habits and look for ways to improve your diet. Check with your doctor and/or dietitian for additional assistance if you have difficulty assessing your eating regimen. Eat more whole grains, fruits and vegetables while reducing intake of saturated fats and cholesterol.

• 5

  Decrease sodium intake. Sodium spikes blood pressure by causing more fluid to be stored in the blood vessels, making the heart work harder. Processed foods, such as frozen and canned foods, and prepared foods served at restaurants can be full of sodium. Carefully read food labels and ask for sodium information when dining out. Alternatively, research nutritional information online before hitting your favorite restaurant.

• 6

  Increase potassium intake. Potassium acts as a buffer against the negative effects of sodium. Strive to consume 4700 mg of potassium per day, which can easily be achieved by eating a diet rich in fruits and vegetables. Bananas, avocados, sweet potatoes, potatoes, lima beans, spinach and mushrooms are excellent sources of potassium. For additional variety, low-salt tuna, fat-free yogurt and molasses are also good sources.

• 7

  Limit alcohol consumption. A moderate amount of alcohol---two drinks a day for men under 65, one drink for men 65 and over, and one drink a day for women of any age---can help control blood pressure. Anything more is considered to be excessive. "A drink is considered to be 12 ounces of beer, 5 ounces of wine and 1.5 ounces of 80-proof distilled spirits," according to the Mayo Clinic.

• 8

  Stop smoking and avoid secondhand smoke. Smoking increases blood pressure significantly for an hour after smoking, so consider the impact of smoking several cigarettes a day. Secondhand smoke also should not be ignored as a risk factor.

• 9

  Prevent and control diabetes. "About 73% of adults with diabetes have blood pressure greater than or equal to 130/80 millimeters of mercury (mm Hg) or use prescription medications for hypertension," according to the American Diabetes Association. Many of the same steps necessary to prevent and control diabetes fall directly in step with controlling high blood pressure, such as developing healthy eating habits and getting plenty of exercise.