How Can I Lower My Blood Pressure Without Medicine?

Intro
High blood pressure or hypertension is dangerous.
High blood pressure or hypertension is dangerous. (Photo: Creatas Images/Creatas/Getty Images)

High blood pressure, also known as hypertension, occurs when the body must pump blood at a faster rate in order to get it to move through the veins and arteries. High blood pressure is considered to be a blood pressure reading of anything higher than 115/75. Your doctor may recommend taking high blood pressure medication, but this is not the only way to lower your blood pressure.

Change Your Diet

Eat healthier meals.
Eat healthier meals. (Photo: YanLev/iStock/Getty Images)

Changing your diet is an effective way to lower your blood pressure permanently, as long as you continue to eat right. Most doctors approve the DASH diet, which stands for Dietary Approaches to Stop Hypertension. The diet consists of counting the number of food you eat in each food group and eating only the specified amount you are allotted per day. Sweets and fatty foods are to be eaten as sparingly as possible, and the diet is based on a range of calories per day, depending on the height and weight of the individual on the diet. The DASH diet works to lower blood pressure in as little as 14 days.

Exercise

Running is cardio exercise.
Running is cardio exercise. (Photo: BananaStock/BananaStock/Getty Images)

Hypertension can be managed and even eliminated through an exercise regimen. As little as 30 minutes per day of cardio or aerobic exercise three times a week will lower blood pressure in most people with hypertension. Cardio and aerobic exercises include biking, playing basketball or tennis, running, elliptical machines at the gym, swimming and even vigorous cleaning around the house if it is done for 30 minutes straight. Lifting weights and other bodybuilding activities are not considered aerobic or cardio exercises and will not help to lower blood pressure.

Weight Loss

Weight loss is essential to reducing hypertension.
Weight loss is essential to reducing hypertension. (Photo: George Doyle/Stockbyte/Getty Images)

Some individuals develop hypertension because they are overweight. The body must work harder to pump blood through the veins in an overweight person because they are constricted. Weight loss (either by diet or exercise or preferably by both), is an important key to lowering hypertension permanently without taking medication. Even if you do not follow the diet and exercise regime above, any amount of physical activity or healthy food you eat can help you to lose weight, therefore lowering your blood pressure level.

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