10 Ways To Control High Blood Pressure Without Medication

how to reduce high blood pressure

Sodium is a notorious foe for anyone trying to get their blood pressure down, so minding the salt in your diet is a must-do. Research suggests this change alone can pull your BP reading down by up to eight mmHg. A small 2020 study found that people who drank an additional two bottles of water on top of their usual daily intake experienced decreased systolic blood pressure. While calcium supplements haven’t been conclusively shown to lower blood pressure, calcium-rich diets do seem to be linked to healthy blood pressure levels (34). In the United States, moderate alcohol consumption is defined as no more than one drink per day for females and two drinks per day for males.

If you already have high blood pressure, it’s worth cutting back your sodium intake to see whether it makes a difference. Swap processed foods for fresh ingredients see and try seasoning with herbs and spices rather than salt. If left uncontrolled, high blood pressure raises your risk of heart disease and stroke.

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The Centers for Disease Control and Prevention (CDC) recommend doing at least 2.5 hours of moderate-intensity exercise per week, or around 30 minutes a day, 5 days a week. For children and teens, the CDC recommend 1 hour of exercise per day. Research suggests that both aerobic and resistance exercise can help delay or manage blood pressure, and that after exercising, blood pressure may be lower for up to 24 hours after.

how to reduce high blood pressure

The Food and Drug Administration (FDA) considers a sodium listing of 5% as low, while 20% or more is high. A 2020 study compared how various popular diets affected people’s weight and cardiovascular risk. A doctor can offer you can try these out advice on the most effective ways to manage blood pressure. Blood pressure medication, such as beta-blockers or angiotensin converting enzyme inhibitors, will help a person lower and maintain their blood pressure.

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If calming techniques don’t help, then consult a physician immediately. Additionally, do not forget to take your antihypertensive medications for blood pressure that is uncontrolled by lifestyle changes and diet. It can also reduce page the risk of heart disease and improve overall health, possibly leading to a longer life. But drinking too much alcohol can raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications.

Every puff of cigarette smoke causes a slight, temporary increase in blood pressure. The chemicals in tobacco are also known to damage blood vessels. However, there’s not much evidence to suggest that drinking caffeine regularly can cause a lasting increase (15). One reason for this may be genetic differences in how people process sodium. About half of people with high blood pressure and a quarter of people with typical levels seem to have a sensitivity to salt (8). This is largely due to increased consumption of processed and prepared foods.

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