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10 Methods to Regulate High Blood Pressure without Medication

By implementing these 10 lifestyle changes, you can lower your blood pressure and heart disease risk.

If you have been given a high blood pressure diagnosis, you might be concerned about taking medication to lower your reading.


Your approach to managing high blood pressure is crucial. If you successfully manage your blood pressure, you can avoid, delay, or reduce the need for medication with healthy lifestyle choices.


There are several lifestyle changes you may make to lower and maintain your blood pressure.

    1. Reduce your weight further and examine your waistline

    Blood pressure frequently rises as weight increases. Sleep apnea, which can be brought on by being overweight, causes breathing disturbances while you sleep and raises your blood pressure.


    Losing weight is one of the most productive lifestyle changes for controlling blood pressure.

    If you are overweight or obese, even a small weight loss can help lower blood pressure.

    More specifically, for every kilogramme (approximately 2,2 pounds) of mercury you lose, your blood pressure can drop by about one millimetre (mm Hg).

    You should typically monitor your waistline in addition to your weight in addition to dumping pounds.

    You run a greater chance of developing high blood pressure if you are overweight.

    Men are often in risk if their waist measurement is greater than 40 inches (102 centimeters).

    • Women who have a waist measurement of more than 89 cm are at danger (35 inches).

    These figures vary depending on the ethnic group.

    Get the accurate measurement of your waist from your doctor.


    2. Regular exercise

    If you regularly engage in physical exercise, such as 150 minutes per week or around 30 minutes most days of the week, your blood pressure will drop by 5 to 8 mm Hg.

    Consistency is crucial because if you stop exercising, your blood pressure can start to rise once more.

    If you already have hypertension, exercise can help prevent it.

    If you already have high blood pressure, regular exercise can help you lower it to a safe level.

    You may be able to lower your blood pressure by engaging in aerobic activity, such as walking, running, biking, swimming, or dancing.

    High-intensity interval training is another option, allowing for quick bursts of intensive activity followed by brief rest intervals. 

    Strength training can help decrease blood pressure as well.

    Aim to incorporate strength-training workouts at least twice each week.

    With your doctor, discuss creating a fitness regimen.


    3. Maintain a healthy diet

     A diet high in whole grains, fruits, vegetables, low-fat dairy products, and low in saturated fat and cholesterol can lower your blood pressure by up to 11 mm Hg if you have high blood pressure.

    This eating regimen is referred to as the DASH diet, or the diet to stop hypertension.

    Although adopting a healthy diet is not easy, you can do it by following these advice:

    Maintain a food journal

    Even for just a week, keeping a food journal can reveal unexpected details about your actual eating habits.

    Check what, when, how much, and why you are eating.


    Think about increasing potassium

    Potassium may lessen sodium's effects on blood pressure. The best supply of potassium is food, such as fruits and vegetables, as opposed to supplements.

    With your doctor, determine the potassium intake that is optimal for you.


    Become a savvy consumer

    Read the labels on your food when you purchase, and follow your healthy eating plan when you eat out as well.


    4. Eat a diet low in salt

    Even if you have high blood pressure, small salt reductions can improve your heart health and lower your blood pressure by 5 to 6 mm Hg.

    Blood pressure is affected differently by sodium intake depending on the group.

    Limit your daily salt intake to 2,300 mg or less. But for most adults, a lower sodium intake of 1,500 mg or less per day, is ideal.

    To lower your intake of sodium, take into account the following advice:

    • Check food labels to see how much sodium you should be eating. If at all possible, choose low-sodium versions of the normal foods and beverages you buy.

    • Reduce your intake of processed foods. Naturally, food has very little sodium in it. Most sodium is introduced during processing. 

    • Leave out the salt. The sodium content in one teaspoon of salt is 2300 mg. Use herbs or spices to give your food flavour.

    • Make it simpler. If you don't think you can dramatically reduce your sodium intake overnight, cut it back over time. Your palette will adjust in due time.

    Lady doctor treating a heart patient at her clinic for high blood pressure


    5. Don't drink too much alcohol

    Alcohol can be both good and detrimental for your health. If you drink alcohol moderately, your blood pressure will drop by about 4 mm Hg.

    typically one day for women and two days a week for men. A single drink is 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of an 80-ounce beverage.

    However, if you consume alcohol in excess, this protective effect is eliminated.

    In fact, excessive alcohol consumption can raise blood pressure by a few points.

    Blood pressure medications' effectiveness can potentially be compromised.

    6. Abstain from smoking


    After you finish each cigarette, your blood pressure will rise for many minutes.

    Your blood pressure will return to normal if you stop smoking.

    Quitting smoking can improve your overall health and reduce your risk of developing heart disease.

    Smokers who give up can live longer than those who never do.

    7. Reduce your caffeine intake

    The impact of caffeine on blood pressure is still up for debate. Caffeine users may experience blood pressure increases of up to 10 mm Hg.

    However, regular coffee drinkers might have little to no effect on blood pressure.

    Although caffeine does not appear to have any significant long-term effects on blood pressure, it can slightly lower blood pressure.

    Within 30 minutes of consuming a caffeinated beverage, check your blood pressure to see if caffeine lowers it.

    If your blood pressure rises by 5 to 10 mm Hg after consuming coffee, you may be susceptible to caffeine's blood pressure-raising effects.

    Consult your doctor about how caffeine affects blood pressure.

    8. Decrease your level of tension

    Chronic stress can be caused by high blood pressure. More research is needed to determine how persistent stress affects blood pressure.

    Periodic stress can also result in high blood pressure if you respond to it by eating poorly, abusing alcohol, or smoking.

    Think about the things that stress you out, such as your job, family, finances, or health.

    Once you are aware of the source of your stress, think about ways to decrease or eliminate it.

    If you are unable to completely eliminate all of your stressors, you can at least manage them in a healthy way. 

    Try to:

       • Modify your preferences

       For instance, schedule your day and focus on your priorities. Try not to try too much, and have the ability to say no.

       Recognize that there are some things you cannot control or influence, but you can focus on how you can react to them. 

    • Pay attention to problems you can handle and anticipate solving

    If you are having an issue at work, try to talk to your manager.

    Take measures to overcome conflicts with your spouse or children.


    • Steer clear of stressors

    Always make an effort to avoid triggers.

    For instance, if driving to work during rush hour stresses you out, try leaving earlier in the morning or taking public transportation.

    Avoid being with people who make you anxious, if at all possible.


    • Take time to unwind and engage in activities you enjoy.

    Every day, set aside some time to sit quietly and deeply breathe.

    Schedule time in your schedule for enjoyable activities or pastimes like walking, cooking, or charitable work.


    • Make an effort to be grateful

    By showing others your gratitude, it might help to reduce your stress.


    9. Check your blood pressure at home and visit your doctor frequently 

    Home monitoring can help you keep tabs on your blood pressure, ensure that lifestyle modifications are effective, and warn you and your doctor of any health issues down the road.

    Without a prescription, blood pressure monitors are easily accessible.

    Before you begin, discuss home tracking with your doctor.


    Visits to your doctor on a regular basis are another essential for controlling your blood pressure.

    If your blood pressure is under control, ask your doctor how often you should check it.


    You can be advised by your doctor to check it every day or less frequently. If you alter your medication or other treatments, you might advise that you check your blood pressure two weeks after the changes and one week before your next appointment.


    10. Find inspiration

    Supportive family and friends can help you improve your health. To keep your blood pressure low, they might provide you health-related advice, accompany you to the doctor, or start an exercise regimen with you.

    If you find that you require help beyond what your family and friends can provide, think about joining a support group. This may put you in touch with people who can encourage you and give you advice on how to deal with your circumstances.

    Author's Bio

    Doctor Shawna Reason, Virologist
    Dr. Shawna Reason
    Name: Shawna Reason

    Education: MBBS, MD

    Occupation: Medical Doctor / Virologist 

    Specialization: Medical Science, Micro Biology / Virology, Natural Treatment

    Experience: 15 Years as a Medical Practitioner

    About Me | Linkedin | Quora Profile | Medium Profile | Twitter

    Note: This article is not a medical advice but is based on prevalent medical media  information. Consult an authorized doctor for decisions.


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