How to Control Blood Pressure Without Medicine
- 1). Follow a heart-healthy diet. The DASH (Dietary Approaches to Stop Hypertension) diet works very well for controlling high blood pressure. This diet combines low-fat, whole-grain and low-sugared foods in a balanced configuration. It ensures that you consume the correct amounts of potassium, magnesium and other essential nutrients that help maintain good blood pressure. A link to the diet is in the Resources section.
- 2
Exercise bike
Exercise regularly to lower your blood pressure. Exercising makes your heart stronger. And when the heart is stronger, it doesn't have to work as hard. This results in less pressure on the arteries and lower blood pressure. It can take up to 3 months to see the full benefits of exercise on blood pressure, and the effects will only last if you stick to an exercise routine. - 3). Reduce stress and practice relaxation. Stress hasn't officially been linked with high blood pressure, but reducing it has health benefits that include lower blood pressure.
- 4). Eliminate bad habits. Stop smoking and only drink in moderation. Smoking causes narrowing of the arteries, which in turn leads to less blood flow and high blood pressure. This puts people at higher risks for heart disease, stroke and heart attack. Excessive alcohol consumption leads to weight gain, which affects blood pressure. Reducing alcohol levels has been proven to lower blood-pressure readings.
- 5). Put yourself and your health first. To control high blood pressure, you have to take care of yourself. Proper diet, exercise, stress reduction and eliminating bad habits will result in lower blood-pressure readings, but you have to follow them continuously. Time management is essential to good health. Schedule your day to include exercise, prepare meals ahead of time, and allow a certain amount of time each day for "me" time. If you follow these steps, you will see lower blood-pressure readings.
