5 Ways to Lower Your Blood Pressure Without Medication

High blood pressure, also known as hypertension, is a condition in which the force of your blood pushing against the walls of your blood vessels is consistently too much. Once you have high blood pressure, the main way it causes damage is by increasing the workload of your blood vessels and heart.

This extra work makes them less efficient and, over time, damages the arteries, raising the risk for serious problems, such as heart attack and stroke. High blood pressure can also lead to sexual dysfunction, vision loss, kidney failure, and heart failure.

Luckily, there are several ways to naturally lower or prevent high blood pressure. Before making any significant changes, consult your doctor. To learn more, request an appointment.

Eat a heart-healthy diet

Your dietary habits can have a big impact on your blood pressure levels. To make sure you’re doing more good than harm, focus on whole foods such as fruits, vegetables, whole grains, nuts, and legumes. Aim to eat oily fish regularly, in place of fatty meats. The omega-3 fats in fish like salmon have an especially beneficial effect on cardiovascular health.

Limit sugary fare like bakery and soft drinks, and swap out low-nutrient foods and beverages for healthier alternatives. For example, have plain yogurt topped with fresh fruit and a drizzle of honey instead of ice cream, and add cinnamon to plain oatmeal for breakfast instead of eating sugary cereal.

Meanwhile, don’t overdo salt or sodium. Eating fewer processed foods and seasoning dishes with herbs and spices instead of salt can go far there.

Exercise regularly

You don’t need to become a super-athlete to improve your blood sugar levels, but you should stay reasonably active. Aiming for 90 to 150 minutes of cardiovascular exercise and some strength-training activity each week can lower your blood pressure and your weight at the same time.

Losing excess body fat strengthens your heart, improving cardiovascular wellness in multiple important ways.

Manage stress

Stress causes more than emotional issues, as constant high stress puts your body into “flight or flight” mode. This can cause a rapid heartbeat and other physical symptoms that can damage your blood pressure health if you don’t address it.

Cut yourself some slack when it comes to matters that are beyond your control. Talk your problems out with a loved one or therapist. Relaxation practices such as meditation and breathing exercises also help.

Limit alcohol and quit smoking

Both drinking alcohol in excess and smoking can raise your blood pressure. If you enjoy alcoholic beverages, limit your consumption to one or two servings per day. If you smoke, do your best to quit. If you don’t smoke, aim to never start.

Work with your doctor

High blood pressure often causes no symptoms, so catching it early is very important for preventing complications. Don’t skip your annual exam, and be sure to follow any advice or treatment protocols your health care providers recommend.

Keep in mind that natural supplements should never replace doctor-prescribed medications. Healthier lifestyle habits can reduce the need for medications, but these decisions should be guided by your doctor.

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