Millions of people are on prescriptions to manage their blood pressure and don’t know how to reduce BP without medication. It causes stress on the body. We function better when we are relaxed. Our blood flows easier and we can think more clearly. That's why exercise and meditations are so vital. It helps blood flow through the body delivering nutrients you put into it.
For mild hypertension or prehypertension there are non-prescription possibilities on how to reduce their BP without medication. However, if your doctor has prescribed medication for your hypertension, it is essential that you take the drug as directed.
- Keep Your Weight Down: Excess fat on the body can be burned off, resulting in lower blood pressure. If you are overweight or obese, you should try to lose weight by eating better and increasing your physical activity.
- Reduce salt consumption and stay away from processed, high-sodium foods. Reach those nutritional facts on labels.
- Eat plants, not meat. Many studies show that meat increases cardiovascular illness. Learn how to cook plants so they taste good and are enjoyable on a daily basis.
- Increase potassium intake from foods like lentils and legumes (and you get protein too), tomatoes, broccoli, beets, red spinach, squash, avocados, potatoes, and dried fruits.
- Do at least 150 minutes of moderate-intensity aerobic activity weekly, such as brisk walking, jogging, hiking, cycling, or swimming. Regular exercise has been shown to reduce blood pressure and boost cardiovascular health in general.
- Stop smoking. If you want to lower your blood pressure and protect your blood vessels, you need to stop smoking. If you are a smoker, please get the support you need to kick the habit.
- Seek out a doctor of herbal medicine. The cardiovascular research is online, but it may be best not to experiment and instead seek the advice of a professional based on your specific conditions.
- Avoiding drinking to excess is how to reduce BP without medication. Moderate your alcohol consumption (up to one drink per day for women and up to two drinks per day for men).
- Reducing stress levels may lower your blood pressure. Stress can be reduced through the application of relaxation strategies like meditation, deep breathing, yoga, or tai chi.
- Try to get between seven and nine hours of shut-eye every night. A lack of quality sleep can have serious consequences for your health.
- Cut back on sugar and carbs. In a 2020 Study, overweight people who followed low carb and low fat diet had measurable reductions in blood pressure. https://www.bmj.com/content/369/bmj.m696
- Keep tabs on your blood pressure at home and report any concerning spikes or dips to your doctor. This can improve their grasp of your condition and guide their advice.
Learning how to reduce BP without medication has many possibilities and pathways. Changing your lifestyle alone may not be enough. Your doctor may suggest a combination of both lifestyle changes and medication to support healthy blood pressure. If you have concerns about your blood pressure or want to make significant changes to your lifestyle, you should first consult with a medical professional.