While several types of blood pressure medication are available, they all have possible risks and side effects that can be bothersome or even life-threatening. It is often possible to lower your blood pressure without prescription drugs, but it requires a strong commitment to your health. Follow advice on lowering blood pressure naturally to improve blood pressure levels and reduce the risk for stroke, heart attack and other serious conditions related to hypertension.
Exercise
Exercise is an important part of preventing high blood pressure or reducing blood pressure levels that are already high. According to physicians from the Mayo Clinic, at least 30 to 60 minutes of exercises most days of the week can reduce blood pressure levels by 4 to 9mm of mercury. Use caution when starting an exercise program, especially if you have already been diagnosed with high blood pressure. Consult with a physician to develop an exercise plan that is safe and effective.
Weight Loss
Losing weight is another way to lower blood pressure without taking medication. Extra weight makes the heart work harder and puts more of a strain on the body. Obesity is also related to sodium retention, which can cause excess fluid to build up and put pressure on the walls of the arteries. This can cause high blood pressure. Work with a doctor or nutritionist to determine a healthy weight goal based on your age, gender, race and medical condition. Losing weight rapidly is not the best way to keep it off. Instead, lose 1 to 2 pounds per week for a better chance of maintaining your weight loss.
Diet
Dietary Approaches to Stop Hypertension (DASH) is an eating plan that was developed based on two studies conducted with funding from the National Heart, Lung and Blood Institute. These studies found that blood pressure could be reduced by following a diet that is low in cholesterol, total fat and saturated fat, and high in low-fat dairy products, vegetables and fruits. This eating plan also includes fish, nuts, whole-grain products and poultry, but limits the consumption of sweets, red meat and beverages containing sugar. The DASH eating plan is high in minerals that are believed to control blood pressure levels and follows the Institute of Medicine's nutrient requirements.
Smoking
The nicotine contained in cigarettes and other products made with tobacco makes the blood vessels constrict and causes the heart to beat more rapidly. This leads to temporary increases in blood pressure. Someone who has been diagnosed with high blood pressure should quit smoking to reduce blood pressure levels and reduce the risk of heart attack and heart disease. Smokers who are having a difficult time breaking their addiction to nicotine should join a smoking cessation program or work with their doctors to find a way to quit using tobacco products for good.
Alcohol
Alcohol is a known contributor to the development of hypertension. Dr. Sheldon Sheps from the Mayo Clinic recommends that anyone who has pre-hypertension or hypertension reduce their alcohol consumption. Moderate alcohol consumption is considered 2 drinks per day for men under the age of 65. For men 65 and older, moderate consumption is just 1 drink per day. Women of any age should only drink 1 drink per day. One drink is defined as 5 oz. of wine, 12 oz. of beer or 1.5 oz. of 80-proof alcoholic beverages.
