Hypertension, or high blood pressure, is a medical condition that is asymptomatic. People who have high blood pressure do not show symptoms of the disorder itself, but are at a greater risk for stroke, heart disease and kidney damage. Normal blood pressure is defined by the National Institutes of Health as measuring 120/80 or lower. Blood pressure readings of 140/90 are considered high and in most cases require treatment. Medication can be prescribed, but blood pressure can also be managed without medication through a series of lifestyle and diet adjustments.
Step 1
Eat less salt as a way to treat hypertension with having to take medication. Aim for no more than 1,500 mg of sodium each day to help lower dangerously high blood pressure levels. Read labels on packaged foods carefully, because pre-cooked meals and snacks tend to be heavy on the sodium.
Step 2
Eat a "heart healthy" diet that is rich in whole grains, fresh produce, low-fat milk and cheese, and lean proteins. These foods are generally low in saturated fats, which can contribute to high cholesterol and blood pressure readings. Start off slowly if you are not used to eating whole grains by switching over to one "brown" from one "white" each week (rice, bread, pasta). According to the Mayo Clinic, potassium may help lower blood pressure levels, so include bananas, yams, spinach and soybeans in your diet if possible.
Step 3
Exercise at least three times a week in order to treat your hypertension without resorting to medications. A regular exercise routine will help you lose weight if necessary. Shedding even a few extra pounds can lower your blood pressure a few points, the Mayo Clinic medical team says.
Step 4
Give up smoking and excessive alcohol use if either are part of your daily habits. Both of these practices can raise your blood pressure. One to two drinks per day may be safe for your indulgence, but consult your doctor first.
Step 5
Reduce your stress levels. Physical and emotional stress can produce hypertension, either temporarily or permanently. Have regular physical exams to be sure that no underlying illnesses are causing your hypertension. Discuss stress-busting strategies with your doctor if you are having trouble relaxing. Deep breathing exercises may help you become calmer.
