7 Ways to Control High Blood Pressure Without Meds

By Robin Westen

Over time, high blood pressure can cause a wide range of problems from kidney damage and vision loss to heart failure. Often medication is necessary to keep blood pressure down – and if that’s your case always take your prescribed dosage. But if your blood pressure is borderline, you may be able to lower it without medication by following these seven do-able lifestyle changes:

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Lose weight. As weight increases, it’s common for blood pressure to rise as well. Losing just 10 pounds can help reduce your blood pressure. Besides shedding pounds, also keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure.

Get physical. Exercising regularly — at least 30 to 60 minutes most days -- can lower your blood pressure. If you’re already exercising, simply increasing your exercise level can lower your blood pressure within just a few weeks.

Eat right. The DASH diet (Dietary Approaches to Stop Hypertension), which recommends lots of whole grains, fruits, vegetables and low-fat dairy products, can lower your blood pressure by up to 14 mm Hg. If you have a tough time watching what you eat, keep a food diary to help keep track.

Cut down on salt. Even a tiny reduction in the sodium in your diet can reduce blood pressure. It’s best to limit sodium to 2,300 milligrams (mg) a day or less. Read food labels carefully so you count your intake. If possible, choose low-sodium alternatives for the foods and beverages you normally buy.

Limit booze. Alcohol can be both good and bad for your health. In small amounts, it can potentially lower your blood pressure. But if you drink more than moderate amounts of it, alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of high blood pressure medications.

Tame stress. Both anxiety and stress can make your blood pressure soar. Ponder what causes you to feel stressed. Is it work? Finances? Family? Once you know its trigger, consider how you can eliminate or reduce stress. If you’re generally anxious, try deep-breathing exercises. Get a massage or take up yoga or meditation. If self-help doesn't work, seek a professional for counseling.

Limit or eliminate coffee. The role caffeine plays in blood pressure is still debatable. Drinking caffeinated beverages can temporarily cause a spike in your blood pressure, but it's unclear whether the effect is temporary or long lasting. To see if caffeine raises your blood pressure, check your pressure within 30 minutes of drinking a cup of coffee. If your blood pressure increases by five to 10 points, you may be sensitive to the blood pressure raising effects of caffeine. Regardless, doctors recommend you drink no more than two cups daily. To comment, click here