How to Lower Your Blood Pressure Without Medication

According to the American Heart Association, almost half of the adults in the U.S. suffer from high blood pressure, or hypertension. Many don’t even realize it. 

Often called a “silent killer,” high blood pressure increases the force of your blood against your artery walls to unhealthy levels, raising your risk of conditions such as heart failure, stroke, aneurysm, kidney damage, vision loss, and vascular dementia (due to stroke).

Normal blood pressure should fall below 120/80 mm Hg (millimeters of mercury). These two numbers reflect:

• Systolic pressure — the force your blood exerts on artery walls when your heart beats
• Diastolic pressure — the force when your heart rests between beats

Once your systolic pressure reaches 130 or your diastolic pressure reaches 80, you’re in the high blood pressure range.

Dr. Haala Hai and Dr. Afroze Hai routinely check your blood pressure at Healthy Horizons Clinic in Pasadena, Texas. If they discover high blood pressure, they show you ways to lower it. Here are some lifestyle changes they may recommend before medication.

Exercise

Exercise benefits both your heart and mind. Aerobic movement, even brisk walking, improves your heart muscle’s ability to draw oxygen from your blood, so it needn’t work as hard pumping blood to the muscles.

Lose weight

Excess weight increases your risk of high blood pressure, diabetes, and heart disease. We suggest ways to eat better to keep your health in check.

Follow the DASH diet

Dietary Approaches to Stop Hypertension (DASH) offers a great guideline for healthy eating. Originally produced by researchers at the US National Institutes of Health, it incorporates fruits, vegetables, and whole grains, along with low-fat dairy, lean proteins, including fish and poultry, plus beans, nuts, and vegetable oils. It also recommends limiting sugar and saturated fats.

Limit sodium 

Many of us have grown accustomed to adding salt to our meals. Unfortunately, sodium tends to increase blood pressure. We suggest limiting your daily sodium count to less than 1,500 mg. 

To avoid salt, perk up your meals with herbs and spices. Consume fewer processed foods, which contain extensive amounts of sodium. Adding more potassium-rich foods, such as bananas and sweet potatoes, in moderation, also counteracts some of the ill-effects of salt.

Improve sleep

Get a good night’s sleep to help keep blood pressure in a good range. Avoid smoking, caffeine, and alcohol, especially before bedtime. Stick to a sleep schedule, if possible, to regulate your cycle. If you think you have sleep apnea, which disrupts peaceful sleep, discuss solutions with our team.

Reduce stress

Although it’s not a direct cause of high blood pressure, stress contributes to temporary rises in blood pressure by activating those “fight or flight” hormones, adrenaline and cortisol. 

Practice deep breathing, meditation, t’ai chi, and/or yoga to keep stress at bay. Repeated spikes in blood pressure put added strain on your heart and blood vessels, contributing to cardiovascular issues.

Practice mindfulness

A 2023 study in Hypertension notes adults in a mindfulness program reported lower blood pressure than those who didn’t participate. Focusing more on the moment and less on the past and future, mindfulness centers us in the present. It also helps relieve stress to keep our blood pressure healthier.

When lifestyle changes aren’t enough

Should your blood pressure remain high despite certain lifestyle changes, we may recommend medication.

If you’d like to check your blood pressure, book a yearly exam, or discuss any other health concerns, call or schedule an appointment at Healthy Horizons Clinic today.