7 Ways to Control High Blood Pressure Without Medication

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If you have high blood pressure, you may wonder if you need to take medication to lower your levels. However, lifestyle plays an important part in treating high blood pressure. Controlling blood pressure with a healthy lifestyle may prevent, delay, or reduce the need for medication.

Here are the “lucky seven” lifestyle adjustments that can help you lower and control your blood pressure.

1. Lose extra pounds and watch your waistline

As people gain weight, their blood pressure tends to rise. Being overweight can also induce sleep apnea, which elevates blood pressure even further.

Weight loss is one of the most beneficial lifestyle adjustments for blood pressure management. If you are overweight or obese, even a small amount of weight loss can help lower your blood pressure. Blood pressure can drop by roughly 1 millimeter of mercury (mm Hg) for every kilogram (2.2 pounds) removed.

Also, the waistline size is significant. Excess weight around the waist can increase the risk of high blood pressure. 

2. Exercise regularly

Regular physical activity can reduce high blood pressure by 5 to 8 mmHg. It is critical to continue exercising to prevent blood pressure from climbing again. As a general guideline, aim for at least 30 minutes of moderate physical activity per day.

Exercise can also help prevent high blood pressure (hypertension). For those who have hypertension, regular physical exercise helps bring blood pressure down to safer ranges.

Walking, jogging, cycling, swimming, and dancing are some forms of aerobic activity that can help decrease blood pressure. Another option is high-intensity interval training. This style of training consists of alternating short bursts of strong effort with periods of light activity.

Strength training can also help lower blood pressure. Aim to incorporate strength training workouts at least twice a week. Consult a healthcare practitioner about developing an exercise regimen.

3. Limit alcohol

Limiting alcohol consumption to less than one drink per day for women and two drinks per day for males will reduce blood pressure by approximately 4 mm Hg. A single drink represents 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor.

However, drinking too much alcohol can increase blood pressure by several points. It may also affect the efficacy of blood pressure drugs.

4. Quit smoking

Smoking raises blood pressure. Quitting smoking helps reduce blood pressure. It can also lower the risk of heart disease and enhance overall health, potentially resulting in a longer life.

5. Get a good night's sleep

Poor sleep quality — obtaining fewer than six hours of sleep every night for several weeks — can contribute to hypertension. Several disorders can impair sleep, including sleep apnea, restless leg syndrome, and general sleepiness (insomnia).

If you have problems sleeping regularly, tell your doctor. Finding and addressing the underlying reason can assist improve sleep quality.

6. Reduce stress

Long-term (chronic) emotional stress may cause high blood pressure. More research is needed into the effects of stress reduction techniques to see whether they help lower blood pressure.

However, it is not a bad idea to identify stressors, such as work, family, economics, or disease, and find strategies to lessen them.

7. Monitor your blood pressure at home and get regular checkups

Home monitoring might help you keep track of your blood pressure. It can ensure that your medications and lifestyle adjustments are effective.

Home blood pressure monitors are commonly accessible and do not require a prescription. Before you begin, discuss home monitoring with a healthcare practitioner.

Regular visits to a provider are also essential for controlling blood pressure. If your blood pressure is under control, ask your doctor how often you should check it. You may be able to check it only once a day or less frequently.