7 Ways To Lower Blood Pressure Without Medication

Hypertension, elevated blood pressure of 130 mmHg/80 mmHg or higher, is growing in prominence and severity. According to the CDC, roughly half of adults in the US have hypertension. Known as “the silent killer,” high blood pressure is often undetectable and needs a sphygmomanometer for an accurate reading. About 6 out of 10 of people who have type 2 diabetes also have high blood pressure. Type 2 diabetes causes sugars to build up in the blood and puts you at higher risk for hypertension. While certain factors for developing hypertension are uncontrollable, like family history and age, there are factors within your control. Have you been recently diagnosed with hypertension? If you have, and are looking for natural ways to lower your blood pressure before considering medication, we will explore some lifestyle changes you can make.

7 Ways To Lower Blood Pressure Naturally

1. Physical Activity

   • For adults 18-65, the CDC recommends a mix of either:

     • Moderate-intensity aerobic activity (such as brisk walking) for 150 minutes every week (for example, 30 minutes a day, 5 days a week) AND Muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

     • Vigorous-intensity aerobic activity (such as jogging or running) for 75 minutes (1 hour and 15 minutes) every week AND Muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

     • An equivalent mix of moderate- and vigorous-intensity aerobic activity on 2 or more days a week AND Muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

   • For adults 65+, the CDC recommends:

     • One of the above choices AND activities to improve balance such as standing on one foot about 3 days a week.

2. Stress Management

   • Three forms of stress management are:

   1. Walking: Any form of exercise

   2. Talking: Social relationships and expressing your feelings

   3. Relaxing: Finding activities you enjoy that allow you to feel at peace

3. Healthy Weight

   • There are two common forms of measurement for healthy weight:

   1. BMI Measurement

• Underweight

  BMI less than 18.5

• Healthy Weight

  BMI 18.5-24.9

• Overweight

  BMI 25-29.9

• Obese

  BMI over 30

2. Waist Circumference

• Men

  Waist Circumference above 37inches is considered high risk

• Women

  For non-pregnant women a waist circumference above 35inches is considered high risk

4. Smoking Cessation

• Smoking leads to constriction of the arteries. Overtime, this raises your blood pressure, increasing your risk for heart attack and stroke.

5. Manage Sodium Intake

• Being mindful of sodium intake includes watching your consumption of processed foods! Processed foods have a high sodium content.

• A recommended eating guide is following the DASH (Dietary Approach to Stop Hypertension) diet. This diet focuses on limiting sodium to 2300mg a day, or even has a stricter version of 1500mg a day

6. Manage Alcohol Intake

• Alcohol can cause dehydration, potassium depletion, weight gain, and increase your stress levels.

• The CDC recommends no more than 1 alcoholic drink a day for women and no more than 2 a day for men. That said, limiting alcohol consumption further is more beneficial to managing hypertension.

7. Drink Plenty Of Water

• Staying hydrated may be an important way to keep your blood pressure reading in a normal range. When your body is dehydrated, it releases higher amounts of a chemical called vasopressin. Vasopressin causes you to retain water and causes your blood vessels to constrict, which then leads to an increase in blood pressure.

Above all, speaking to your doctor about an appropriate treatment plan is key. It’s important to consider all options and find the plan that works best for your needs.