10 Ways to Lower Your Blood Pressure Without Drugs

Updated on April 15, 2019
JenniferWilber profile image

Jennifer Wilber is a teacher and writer. She is also a fitness enthusiast who enjoys yoga, and has an interest in health and wellness.

It is important to keep your blood pressure in check to prevent heart attack and stroke.
It is important to keep your blood pressure in check to prevent heart attack and stroke. | Source

Hypertension: An American Epidemic

Hypertension (high blood pressure) is one of the most common health problems Americans face today. In a culture of high-stress schedules, high-sodium fast food, and sedentary lifestyles, it is no surprise that so many Americans suffer from hypertension. According to the CDC, 75 million American adults suffer from hypertension, which is approximately 1/3 of the adult population. The CDC also estimates that only about half (54%) of American diagnosed with hypertension have the condition under control. This is a major health problem in America, as hypertension can lead to heart disease and stroke. The CDC estimates that hypertension contributes to the death of 1,100 Americans each day.

Since being diagnosed with hypertension, I have started looking into different ways to bring my blood pressure down naturally, in addition to taking my blood pressure medicine as prescribed and checking my blood pressure regularly. While it is important to continue to take any medication your doctor may prescribe to you to treat your hypertension, there are many different lifestyle changes you can make to keep your blood pressure under control in addition to or instead of medication (be sure to discuss these lifestyle changes with your doctor before discontinuing prescription hypertension medication on your own).

Avocados are a delicious and heart-healthy snack.
Avocados are a delicious and heart-healthy snack. | Source

Change Your Diet

One of the most important changes you can make when dealing with hypertension is to change your diet. Read nutrition labels and keep track of your daily sodium intake. It is important to keep high-sodium foods to a minimum when you are trying to lower your blood pressure. Reduce the amount of prepackaged foods and snacks you eat, as these generally contain tons of sodium, which raises you blood pressure. Instead, snack on fresh fruits and include vegetables in each meal. Potassium-rich fruit, such as bananas, may also help to lower your blood pressure (but check with your doctor before switching to a high-potassium diet, as potassium may interfere with certain hypertension medications).

Yoga is a great way to stay in shape and reduce stress. Yoga may help to improve hypertension.
Yoga is a great way to stay in shape and reduce stress. Yoga may help to improve hypertension. | Source

Exercise Regularly

Regular exercise is just as important as a healthy diet for lowering your blood pressure, as well as for your overall health. Weight loss of even ten pounds has been shown to reduce blood pressure to safer levels. Cardio exercises are best for reducing your blood pressure and keeping your heart healthy. Exercise may also help reduce stress, which can help to lower your blood pressure reading. Exercises that are particularly helpful in reducing stress include yoga and tai chi.

Quit smoking to lower your blood pressure and improve your overall health.
Quit smoking to lower your blood pressure and improve your overall health. | Source

Quit Smoking

Smoking has been shown to greatly increase blood pressure. Smokers who have been diagnosed with hypertension should make an effort to quit immediately. The nicotine in cigarettes causes your blood vessels to constrict, which can raise your blood pressure to dangerous levels. When you quit smoking, you will not only be able to lower your blood pressure, thereby reducing your risk of heart attack and stroke, but also improve your overall health and greatly reduce your risk for many other diseases, such as emphysema and lung cancer.

Limit your alcohol consumption to lower your blood pressure and become healthier.
Limit your alcohol consumption to lower your blood pressure and become healthier. | Source

Reduce Alcohol Consumption

You should also limit your consumption of alcohol if you have been diagnosed with hypertension. Drinking even moderate amounts of alcohol can raise blood pressure significantly in certain people. It is important that women with hypertension have no more than one drink a day, and men with hypertension drink no more than two alcoholic drinks per day.

Caffeine can temporarily greatly increase your blood pressure.
Caffeine can temporarily greatly increase your blood pressure. | Source

Limit Caffeine Consumption

It is also important to limit your caffeine consumption if you have hypertension. Caffeine can cause temporary spikes in blood pressure, even in people who do not have hypertension. While caffeine doesn’t generally have a long-term effect on your blood pressure, some people who drink caffeinated beverages regularly may experience a higher average blood pressure. If you have hypertension, it is important to limit caffeine intake before participating in activities that increase blood pressure, such as high-intensity exercise and manual labor.

Workaholics may have an increased risk of hypertension due to stress.
Workaholics may have an increased risk of hypertension due to stress. | Source

Reduce Work Stress

Stress may play a major part in developing hypertension, so it is important to take steps in reducing stress in your life if you have high blood pressure. Be careful not to overwork yourself by bringing your work home from the office with you. If you can help it, try to leave work problems at work and use your time at home to relax. After work and during weekends, turn off your phone so you won't be disturbed by work-related calls if at all possible. Maintaining a healthy work-life balance is an important part of reducing stress in your daily life.

Meditation is a great way to reduce stress and lower your blood pressure.
Meditation is a great way to reduce stress and lower your blood pressure. | Source

Practice Meditation

Meditation is a great way of reducing stress, which can help keep your blood pressure down to a healthy level. To gain the full benefits of meditation, find a quiet, peaceful place where you won't be disturbed. For a simple beginner’s meditation, simply focus on your breath as you breathe in and out. Let go of your thoughts and worries, and simply focus on being. Try to meditate for 10-15 minutes a day to start and work your way up to longer sessions. If your daily life is usually hectic with little down time, you may find it difficult to quite your mind enough to meditate during your first few attempts, but with practice, you will eventually learn to quiet your mind and find benefit from meditation.

Sleep deprivation may increase your blood pressure. Be sure to get a good night's sleep to lower your risk of hypertension.
Sleep deprivation may increase your blood pressure. Be sure to get a good night's sleep to lower your risk of hypertension. | Source

Get Enough Sleep

According to Mayo Clinic, people who don’t get enough sleep are at an increased risk of developing hypertension. Studies have shown that people who sleep five hours or less per night on average may be at higher risk of developing hypertension or worsening already high blood pressure. There's also an increased risk of developing hypertension for people who sleep between five and six hours a night. It is important to get a full night’s sleep to lower the risk of developing hypertension. If you have already been diagnosed with hypertension, improving your sleep habits may reduce your blood pressure, or prevent it from worsening.

Cats and dogs have been shown to reduce the blood pressure of their owners. Owning a pet is a great way to reduce stress.
Cats and dogs have been shown to reduce the blood pressure of their owners. Owning a pet is a great way to reduce stress. | Source

Get a Pet

Studies have shown that cats and dogs can help to lower your blood pressure. Petting a cat or dog can reduce stress and anxiety and reduce blood pressure in people who suffer from hypertension. Be sure to play with and pet your cat or dog every day for both your and your pet’s benefit.

Spending time in nature can help to lower your blood pressure and reduce your risk of hypertension in several different ways.
Spending time in nature can help to lower your blood pressure and reduce your risk of hypertension in several different ways. | Source

Spend More Time in Nature

Studies have shown that spending time outdoors can help to reduce blood pressure in a variety of ways. Low levels of vitamin D have been linked to hypertension, though supplements don’t seem to help as much as actual sun exposure. A 2014 study also found that when the skin is exposed to sunlight, a chemical reaction causes blood vessels to widen, which leads to a drop in blood pressure. Additionally, a 2010 study found that people who spent time in nature had lower blood pressure, lower pulse rate, and lower levels of stress hormones.

While there are many ways to lower your blood pressure naturally, it is still important to take your hypertension medications and to regularly monitor your blood pressure.
While there are many ways to lower your blood pressure naturally, it is still important to take your hypertension medications and to regularly monitor your blood pressure. | Source

Managing Hypertension Naturally

While it is important for people who have been diagnosed with hypertension to continue to take any prescribed medications, there are many ways to reduce your blood pressure naturally without the use of drugs. Because hypertension usually doesn’t have any signs or symptoms, it is very important to have regular health checks. If you have high blood pressure, be sure to monitor your blood pressure regularly and discuss any treatment plans with your doctor.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

Questions & Answers

    © 2018 Jennifer Wilber

    Comments

      0 of 8192 characters used
      Post Comment
      • JenniferWilber profile imageAUTHOR

        Jennifer Wilber 

        16 months ago from Cleveland, Ohio

        If music helps you to reduce stress, it may have a positive effect on your blood pressure!

      • Pamela99 profile image

        Pamela Oglesby 

        16 months ago from Sunny Florida

        You have a lot of excellent suggestions for reducing blood pressure, and jus being more healthy overall. I also love to listen to music, which is probably not listed in the medical websites. Music just seems to make me happy. Great article!

      • The0NatureBoy profile image

        Elijah A Alexander Jr 

        16 months ago from Washington DC

        I recently was taken to ER after blacking out where all of my signs were observed. My blood pressure was 143 over I believe 60 something and not to high for a 1945 birthed boy. Everything else was below average, even my continued body's temperature of 97.2. The only thing they found was low water level although that was no reason for blacking out for so long that an ambulance was arriving when I woke up. I have dehydrated a few times but never passed out, only felt a little dizzy, and the on duty Dr. said after reading the info "this is going to be a hard one."

        Thanks for the information although most of what you said is a way of life with this old nomad.

      working

      This website uses cookies

      As a user in the EEA, your approval is needed on a few things. To provide a better website experience, remedygrove.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

      For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://remedygrove.com/privacy-policy#gdpr

      Show Details
      Necessary
      HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
      LoginThis is necessary to sign in to the HubPages Service.
      Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
      AkismetThis is used to detect comment spam. (Privacy Policy)
      HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
      HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
      Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
      CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
      Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
      Features
      Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
      Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
      Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
      Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
      Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
      VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
      PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
      Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
      MavenThis supports the Maven widget and search functionality. (Privacy Policy)
      Marketing
      Google AdSenseThis is an ad network. (Privacy Policy)
      Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
      Index ExchangeThis is an ad network. (Privacy Policy)
      SovrnThis is an ad network. (Privacy Policy)
      Facebook AdsThis is an ad network. (Privacy Policy)
      Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
      AppNexusThis is an ad network. (Privacy Policy)
      OpenxThis is an ad network. (Privacy Policy)
      Rubicon ProjectThis is an ad network. (Privacy Policy)
      TripleLiftThis is an ad network. (Privacy Policy)
      Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
      Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
      Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
      Statistics
      Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
      ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
      Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
      ClickscoThis is a data management platform studying reader behavior (Privacy Policy)