10 Ways to Reduce Your Blood Pressure without Medication

According to the Centers for Disease Control and Prevention (CDC), nearly 70 million American adults have high blood pressure—that’s 1 in every 3 adults. More alarming is that only about half (52%) of people with high blood pressure have their condition under control.

With those overwhelming numbers, it goes without saying that raising awareness about how to reduce hypertension – with or without medication – is critical.

So, if you are looking for ways to lower your blood pressure without medication, then a comprehensive top 10 list published by Mayo Clinic will help you get started. At a glance, recommendations from their experts include the following directions for patients:

1. Lose weight.

   Even just losing 10lbs will have a positive impact on your blood pressure, but pay attention to your waistline. Less around the middle is key!

2. Exercise daily.

   Regular physical activity – 30 minutes most days – is one of the best things you can do for your health and reducing hypertension.

3. Eat healthy.

   Check out the DASH diet (Dietary Approaches to Stop Hypertension), keep a food journal and learn how to be a smart shopper.

4. Reduce your sodium intake.

   The impact of sodium on an individual varies, but in general – eat fewer processed foods, read food labels and cut out a shake or two of that salt shaker at meals.

5. Limit alcohol consumption.

   Drinking more than moderate amounts of alcohol can actually raise your blood pressure as well as reduce the effectiveness of blood pressure medications.

6. Quit smoking.

   By definition, the chemicals in tobacco products cause your blood pressure to elevate. Cutting these out all together means a more stable BP.

7. Cut back on caffeine.

   Although a little less clear cut than the negative effects of smoking, caffeine also causes your blood pressure to elevate – a “no-no” for hypertension management.

8. Reduce your stress.

   Make time to relax, know your stress triggers and be sure to engage in activities you enjoy.

9. Monitor your BP at home.

   Information is power – be aware of when and how often your blood pressure is too high.

10. Get support.

    You certainly aren’t alone in this challenge – learn from others who can give you more tips and tricks of the trade for keeping your hypertension at bay.

Be sure to read more about each of these tips in greater detail directly from Mayo Clinic. Let us know if you have other helpful suggestions we can share on this topic!