13 Simple Ways to Control Your High Blood Pressure (Without Meds)

Medications may be necessary, for those with moderate, to high blood pressure numbers. 

But following certain lifestyle changes, could also help lower your blood pressure naturally. 

Let’s look at these different methods.

1. Be Aware of Your Numbers

Most people experience no symptoms when their blood pressure rises. 

That’s why it’s known as a ‘silent killer’. 

Home monitoring devices are a good way to keep yourself on top of your blood pressure numbers. 

Certain medications could trigger a change in your blood pressure. 

If you see a dramatic change in your blood pressure, let your doctor know before it gets worse.

2. Manage Your Weight

Watch your weight, to ensure fatty tissues,don’t obstruct the natural flow of blood through the vessels. 

A body mass index between 18 and 25, is a good goal to have. 

Be aware of fat deposits around your waistline as well. 

On the average, women should aim for a waistline below 35 inches. 

And on the average, men should have a waistline of 40 inches or below, for healthy blood pressure numbers.

3. Go for Walks

Exercising helps lower your blood pressure, by making your heart stronger. 

Walking can also help if you don’t want to invest in exercise equipment. 

A simple half-hour of brisk walking can drastically lower your blood pressure so the more walking, the better.

4. Strength Training

Ideally, you should also include some strength training in your regimen, aside from walking. 

Building muscle mass is a good way to improve your heart health. 

This indirectly maintains your blood pressure. 

Speak with a fitness expert to identify the right kind of weights for you. 

Try to do some kind of strength training at least twice a week.

5. Cut Back on Sodium

A daily intake of fewer than 1,500 milligrams of sodium, is ideal for people dealing with high blood pressure. 

This is because sodium causes water retention in the body. 

The extra fluid causes strain on your blood vessels, and increases blood pressure. 

Switch to natural salts that are high in potassium, and low in sodium.

6. Reduce Alcohol Intake

Drinking too much alcohol could cause your blood pressure to rise. 

Lower your intake to one or two glasses a day. 

Don’t quit abruptly if you’re a habitual drinker. 

Follow a gradual reduction process. 

Quitting suddenly could also cause your blood pressure to spike.

7. Watch Your Caffeine

Regular coffee drinkers may not have to worry. 

Those who consistently drink coffee, or other caffeinated beverages, may not experience spikes in their blood pressure readings. 

Everyone reacts to caffeine differently. 

It’s best to cut back, unless you’re certain that it doesn’t affect your blood pressure at all.

8. Follow a Healthy Diet

It’s suggested by most heart doctors, that people with high blood pressure should follow the DASH diet. 

DASH stands for ‘Dietary Approaches to Stop Hypertension’. 

It’s a simple diet that’s rich in fruits, vegetables, and low-fat dairy. 

It cuts back on red meat and sweets. 

And of course, it’s low in sodium.

Following this diet could significantly lower your blood pressure readings. 

9. Manage Your Stress

Stress is bad for your heart health. 

Chronic stress is even worse. 

This is because it involves the continuous release of stress hormones. 

These make your heart work hard.

 All of this could increase your blood pressure. 

Reduce activities that cause stress, wherever you can. 

Try meditation, yoga and deep breathing exercises to manage chronic stress.

10. No More Smoking

The chemicals in tobacco are known to damage your blood vessels. 

This contributes to an increase in blood pressure. 

If you really want to lower your blood pressure, and improve your heart health, stop smoking. 

11. Limit Processed Foods

High amounts of sodium are the main reason you should limit your intake of processed food. 

But there are other reasons as well. 

Processed foods contain high levels of sugar, preservatives, and a variety of chemicals. 

They’re all bad for your heart. 

Start eating fresh foods, and cooking your meals at home, to lower your blood pressure.

12. Try Natural Supplements 

Many natural supplements are known to reduce blood pressure. 

Some of these include garlic extract, fish oil, hibiscus, whey protein, and berberine. 

They may not be replacements for your medications, but could work alongside them. 

Always speak with your healthcare provider, before trying any natural supplement.

13. Join Support Groups

Dealing with a chronic health condition, like high blood pressure, requires a lot of support. 

Be open about your needs to your friends and family. 

Ask for their help with dietary and exercise advice. 

Join local support groups, where other people deal with the same condition. 

They could point you in the right direction if you feel lost.

By following some or all of the above methods, you could control high blood pressure naturally. 

If you’re prescribed medication, continue to take it. 

Lifestyle changes could someday take your blood pressure to a level where you may not need medications anymore.

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