How to Manage High Blood Pressure Without Medication

A blood pressure reading greater than 140 is considered high, and being diagnosed with high blood pressure or hypertension increases your risk of heart disease and stoke. Fortunately, there are ways to manage and reverse high blood pressure. Anti-hypertension medications provide quick results. But there are ways to lower your blood pressure without medication.

Difficulty: Moderate

Instructions

1. Quit smoking cigarettes.
   If you're trying to manage high blood pressure, recognize the impact smoking has on your health and aim to stop smoking. Smoking constricts blood vessels and increases blood pressure.

2. Take calcium supplements.
   According to the "Doctors Book of Home Remedies," calcium supplements can lower blood pressure and help you maintain a healthy reading. Consult a doctor for a recommended dosage.

3. Limit salt consumption.
   The effects of salt vary from person-to-person, and consuming a large amount of it can elevate blood pressure. To reduce your blood pressure, decrease your intake of sodium and consume no more than 2,400 milligrams a day.

4. Exercise.
   Exercise gets rid of extra pounds, improves your total health and lowers blood pressure. Workouts to increase heart rate and regulate blood pressure include aerobics, walking and cycling. For best results, exercise for 30 minutes at a time, three times a week.

5. Increase potassium.
   Eat potassium-rich foods likes bananas, raisins, beans and orange juice to decrease your blood pressure without medication. Consume between 2,000 and 4,000 milligrams of potassium a day.

6. Monitor alcohol intake. Consume no more than two alcoholic beverages a day to maintain a safe blood pressure level.

References

• Doctors Book of Home Remedies
• Mayo Clinic

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