High blood pressure, also known as hypertension, is a serious condition that increases the risk for heart disease, heart attack and stroke. While many medications can be used to treat high blood pressure, some people want to reduce their blood pressure without taking prescription drugs. Several lifestyle changes can provide alternatives to high blood pressure medicine in adults.
DASH Diet
The DASH diet has been shown to significantly reduce blood pressure levels. This diet plan is high in low-fat dairy products, vegetables and fruits and restricts the amount of saturated fat, cholesterol and total fat eaten each day. The DASH diet is recommended by the American Heart Association, the National Heart Lung and Blood Institute and the 2005 Dietary Guidelines for Americans.
Exercise
Exercise is a way to control blood pressure without the use of medication. Exercise makes the heart stronger and allows it to pump blood with less effort. This decreases the force on the arteries and lowers blood pressure. The American Heart Association recommends at least 30 minutes of aerobic exercise on most days each week. Aerobic exercises include walking, cycling, swimming, jogging and climbing stairs. According to the Mayo Clinic, a new exercise program will take 1 to 3 months to have an effect on blood pressure levels.
Alcohol
While some doctors recommend the consumption of red wine to reduce the risk of cardiovascular disease, too much alcohol can raise blood pressure by several points. Heavy drinkers should taper their alcohol use gradually. Stopping alcohol completely after drinking heavily on a regular basis can cause severe hypertension. Binge drinking also causes large increases in blood pressure and should be avoided.
Sodium
According to the National Heart Lung and Blood Institute, people with high blood pressure should consume no more than 1,500 mg of sodium each day. Low-sodium diets can reduce blood pressure without the need for medication. To reduce sodium, avoid table salt and foods that have high sodium levels. Foods that are high in sodium include frozen dinners, canned soups, bread, processed meats and canned vegetables.
Caffeine
According to Dr. Sheldon Sheps, a physician from the Mayo Clinic, the amount of caffeine in 2 or 3 cups of coffee can increase systolic blood pressure by 3 to 4 mm of mercury and raise diastolic pressure by 4 to 13 mm of mercury in people who do not have hypertension. While the effects of long-term caffeine use on blood pressure levels are not known, some doctors suggested limiting caffeine intake to 200 mg per day. This is equivalent to two 12-ounce cups of coffee. Avoid caffeine before participating in exercise or physical labor, as these can also increase blood pressure.
Tobacco
Anyone who wants to reduce blood pressure without medication should avoid tobacco products. The nicotine in tobacco products causes constriction of blood vessels and an increased heart rate, which increase blood pressure and the risk of heart attack. Avoiding tobacco products can lower blood pressure and reduce the risk of heart disease.
