High Blood Pressure Control without medication: Two easy strategies

 

According to the American Heart Association (AHA), over half of American adults have high blood pressure, and many aren't even aware of it. This is because it often shows no symptoms. However, if it's not managed, it can significantly increase the risk of heart attacks, strokes, and other serious health issues. The good news is that if you were recently diagnosed with high blood pressure, you can usually take steps to lower it on your own.

Lifestyle changes, particularly regular exercise and a better diet, are crucial. The great news is that with a committed effort, you can lower your high blood pressure to a normal, healthy range in a fairly short time—sometimes within four to six weeks. However, before deciding on a plan, it's important to understand your blood pressure readings, the risks involved, and whether medication might be needed, at least initially.

What is high blood pressure?

• The AHA defines a normal blood pressure reading as less than 120 over 80.

• Elevated blood pressure is 120–129 and less than 80.

• Stage one high blood pressure is 130–139 or 80–89.

• Stage two is 140 or higher or 90 or higher.

• Anything higher than 180 or 120 ranks as a hypertensive crisis that you must address immediately.

When should you turn to medication, and when can lifestyle changes be enough to lower your blood pressure? If your blood pressure is at stage one or two, starting medication might not be necessary right away. However, if it's higher than that, medication will likely be needed initially, along with lifestyle changes. As your body responds, you may be able to reduce or even stop the medication over time.

If your blood pressure is in the elevated range, you can probably lower it without needing medication by consistently improving your diet and exercise habits. Here's how to do it:

Exercise to Lower High Blood Pressure  

For the best results in lowering blood pressure through lifestyle changes, combine a healthy diet with regular exercise. The AHA recommends at least 150 minutes per week of moderate-intensity activities like brisk walking, swimming, or cycling. Alternatively, you can go for 75 minutes of vigorous exercise, like running, or a mix of both. You don't have to do it all in one go—aim for 30 to 40 minutes of aerobic activity three or four days a week.

Incorporate strength training to make your muscles stronger and more efficient, along with low-intensity exercises like yoga, which can also help reduce stress. Within four to six weeks of regular exercise, you can lower your blood pressure by five to ten millimeters.  

Don't forget the importance of sleep, which helps your body recover and can further support healthy blood pressure levels. If you smoke, quitting immediately is essential—there's no room for debate on that.

With consistent effort and a commitment to permanent lifestyle changes, you can work towards lowering your blood pressure for good. This isn't just a temporary fix; think of it as long-term maintenance for your health.

Diet to Lower High Blood Pressure  

A healthy diet can have a significant impact on lowering high blood pressure. While some individuals may have medication-resistant hypertension, most people can achieve noticeable reductions through proper nutrition. The first step is typically lowering sodium intake, but it's also important to incorporate certain beneficial foods into your diet.

Sodium intake is a significant issue in the typical American diet. The average person consumes about 3,500 milligrams of sodium daily, while the recommended limit is 2,300 milligrams. Most of the foods we eat contain excess sodium. 

One of the quickest ways to reduce sodium intake is to avoid processed foods and to minimize the use of salt during cooking and eating. Shopping the perimeter of the grocery store, where fresh fruits and vegetables are located, can help you avoid processed foods typically found in the middle aisles.

While cutting back on sodium, it's also important to include foods rich in magnesium, potassium, and calcium in your diet. Vegetables like beets and leafy greens are great sources, along with nuts, seeds, legumes, fish, and lean proteins. To ensure you're getting the right amounts for your age, gender, and activity level, consider working with a registered dietitian.

Additionally, exploring the DASH Diet (Dietary Approaches to Stop Hypertension) or a Mediterranean diet can be effective. Remember, diet is just one key part of reducing blood pressure—exercise is equally important.