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How to Lower Blood Pressure Without Medication

High blood pressure, or hypertension, is a serious condition as it is a major risk factor for stroke and heart disease. Defined as having a systolic pressure (the top number) greater than 130 mmHg or a diastolic pressure (bottom number) greater than 80 mmHg, hypertension is a multifactorial disease, with risk factors ranging from stress and genetics to a high-sodium diet and obesity.

Moreover, you may feel and look healthy, yet have dangerously high blood pressure, as hypertension can be asymptomatic. If you’re not getting regular checkups with your physician or monitoring your blood pressure periodically at home, you may be putting your health at risk. In fact, according to the Centers for Disease Control and Prevention (CDC), nearly half (47%) of all adults in the United States have hypertension or are taking medication to control blood pressure. The prevalence is even greater in men.

The good news is that if you’ve been diagnosed with hypertension or prehypertension, or have noticed elevated readings at home, there are both medications and effective lifestyle modifications you can implement that can lower your blood pressure. Whether your physician has prescribed an anti-hypertensive and you’re looking to support pharmacological management of the condition with healthy lifestyle choices or you just want to mitigate your risk of hypertension with research-backed behaviors or activities that reduce blood pressure, keep reading to learn 11 of the best ways to naturally lower blood pressure.

Quit Smoking

ashtray full of cigarettes.

High blood pressure is one of the many risks of smoking. Cutting out all nicotine and tobacco is one of the best things you can do for your hypertension and health overall, and has been shown to reduce your risk of hypertension, myocardial infarction (heart attack), and respiratory diseases.

Exercise Regularly

man riding exercise bike.

Getting regular physical activity is one of the most effective ways to lower blood pressure, with some studies demonstrating nearly equal results from aerobic exercise and medications. The key is to be consistent, aiming to accumulate at least 150 minutes of moderate-intensity exercise over the course of the week. The good news is that research shows that many types of exercise can reduce blood pressure, including walking, resistance training, low-impact cardio, and interval training, among others.

Limit Your Alcohol Intake

mini bottle alcohol.
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Although a small amount of red wine or other alcohol may lower blood pressure, excessive intake can raise blood pressure and increase your risk of hypertension. Limit yourself to 1-2 drinks and be sure to keep well hydrated with plenty of water.

Try the DASH Diet

bowl of salad with flowers and vegetables on a wooden table.

The DASH Diet, which stands for Dietary Approaches to Stop Hypertension, is specifically designed for preventing or treating hypertension and reducing the risk of heart disease and stroke. Given the fact that sodium is usually the dietary component that most significantly increases blood pressure, a defining feature of the DASH Diet is its established sodium limit, which is 2,300 mg or 1 teaspoon per day for the standard iteration of the diet and only 1,500 mg or 3/4 of a teaspoon on the lower-salt version. In addition to the cap on sodium, the DASH Diet restricts red meat, added sugars, excessive fats, and processed foods, and encourages the consumption of vegetables, fruits, whole grains, lean proteins, and legumes. Studies have found the DASH Diet is indeed effective at lowering blood pressure.

Go Easy on Caffeine

A cup of coffee beside spilled coffee beans.

As a stimulant, caffeine can increase both heart rate and blood pressure. Some people are more sensitive to caffeine than others, so if you notice yourself feeling particularly keyed up after your favorite cup of coffee, consider cutting back or switching to decaf or herbal tea.

Maintain a Healthy Weight

an image of a slide weight scale.

Carrying excess weight is associated with a variety of diseases including hypertension. Studies have found that overweight and obese individuals who lose weight also lower blood pressure and improve other health markers. Eating a healthy diet aimed at achieving modest weight loss over time can also lower blood pressure, according to studies.

Cut Back on Processed Foods, Salt, and Sugar

small plate of cheese, eat, pickled vegetables, and potato chips sitting next to red drinks.

Processed foods, salt, and sugar can increase blood pressure by causing your body to retain more water. Focus on eating whole, natural foods like fresh vegetables, lean proteins, fruits, legumes, nuts, seeds, and eggs. Fatty fish is also important as it contains omega-3 fatty acids, which have been shown to reduce inflammation and lower blood pressure.

Bump Up Your Potassium Intake

a bunch of bananas piled on top of each other with one of them peeled.
Steve Buissinen / Pixabay

Electrolytes like potassium and magnesium can promote healthy blood pressure by helping balance sodium levels to regulate fluid volume. Potassium has been shown to lower blood pressure in people with hypertension, particularly when coupled with reducing sodium intake. Foods high in potassium include green, leafy vegetables, avocados, legumes, mushrooms, salmon, potatoes, bananas, and tomatoes.

Get Enough Sleep

Man in bed with sleep mask.

Getting enough sleep every night can mitigate stress, support a healthy weight, and reduce your risk of hypertension. If you’re not getting restful sleep, consider investing in a more supportive mattress, using sleep headphones to block out noise, or buying a weighted blanket.

Eat Your Vegetables

two bowls of fresh salad sitting on a table.

Vegetables contain water, fiber, vitamins, minerals, and phytonutrients that promote healthy blood pressure. For example, root vegetables like beets and dark, leafy greens contain nitrates, which dilate blood vessels, effectively lowering blood pressure. Garlic has also been shown to act as an anti-hypertensive.

Reduce Stress

man sitting on a grassy area looking out over the horizon.

Cutting back on stress of any kind—physical, emotional, social, mental—is key to managing hypertension. Journaling, breathwork, exercise, yoga, meditation, mindfulness, and even learning to say “no” to prevent over-committing yourself and feeling frantic, are among some of the many ways you can lower stress and feel calmer.

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