How to Control Blood Pressure Without Drugs

Blood pressure is the measurement of how much blood is pumped by your heart and how much push-back your arteries give as the blood flows through. High blood pressure readings are 140/90 or above. High blood pressure is a common medical condition; risks include being overweight, smoking, being pregnant and experiencing high levels of stress. Lifestyle modifications can help you control your blood pressure without using drugs.

Eat healthy to control your blood pressure without resorting to medications. The National Heart, Lung and Blood Institute (NHLBI) describes what it calls a DASH diet–Dietary Approaches to Stop Hypertension. The DASH diet focuses on eating low-fat, low-sodium foods and choosing whole grain breads, rice and pastas over white versions. Small portions of lean proteins such as chicken and fish can provide energy and also reduces your risk of cardiovascular disease. The DASH diet may be able to help you drop weight, if obesity is a reason for your blood pressure concerns.

Participate in a heart-healthy exercise program to manage your blood pressure naturally. Exercise helps you lose weight if necessary, and can reduce your risk of heart disease, stroke, diabetes and other health problems, according to the NHLBI. Thirty minutes of aerobic exercise–something that elevates your heart rate–several times a week can be beneficial to your blood pressure and other health issues.

Quit smoking if you are a smoker. Tobacco products increase your risk of developing hypertension and can damage your blood vessels. Consult your doctor if you need help quitting; he can recommend a smoking cessation product or support group to improve your chances of success.

Manage your stress effectively to control your blood pressure without the use of prescription drugs. Stress can cause your blood pressure to rise. Take up yoga; learn relaxation techniques or deep breathing exercises to help you control your anxieties. Therapy with a mental health professional may help some people who are under a lot of stress.