High Blood Pressure (hypertension)

10 ways to control high blood pressure without medication

By making these 10 lifestyle changes, you can lower your blood pressure and reduce
your risk of heart disease.By Mayo Clinic Staff

If you've been diagnosed with high blood pressure (a systolic pressure the top number
of 140 or above or a diastolic pressure the bottom number of 90 or above), you might
be worried about taking medication to bring your numbers down.
Lifestyle plays an important role in treating your high blood pressure. If you successfully
control your blood pressure with a healthy lifestyle, you may avoid, delay or reduce the need
for medication.
Here are 10 lifestyle changes you can make to lower your blood pressure and keep it down.

1. Lose extra pounds and watch your waistline

Blood pressure often increases as weight increases. Losing just 10 pounds (4.5 kilograms)
can help reduce your blood pressure. In general, the more weight you lose, the lower your
blood pressure. Losing weight also makes any blood pressure medications you're taking
more effective. You and your doctor can determine your target weight and the best way to
achieve it.
Besides shedding pounds, you should also keep an eye on your waistline. Carrying too
much weight around your waist can put you at greater risk of high blood pressure. In
general:

Men are at risk if their waist measurement is greater than 40 inches (102 centimeters, or
cm).
Women are at risk if their waist measurement is greater than 35 inches (89 cm).
Asian men are at risk if their waist measurement is greater than 36 inches (91 cm).
Asian women are at risk if their waist measurement is greater than 32 inches (81 cm).
2. Exercise regularly
Regular physical activity at least 30 to 60 minutes most days of the week can lower
your blood pressure by 4 to 9 millimeters of mercury (mm Hg). And it doesn't take long to
see a difference. If you haven't been active, increasing your exercise level can lower your
blood pressure within just a few weeks.
If you have prehypertension systolic pressure between 120 and 139 or diastolic pressure
between 80 and 89 exercise can help you avoid developing full-blown hypertension. If you
already have hypertension, regular physical activity can bring your blood pressure down to
safer levels.
Talk to your doctor about developing an exercise program. Your doctor can help determine
whether you need any exercise restrictions. Even moderate activity for 10 minutes at a time,
such as walking and light strength training, can help.
But avoid being a "weekend warrior." Trying to squeeze all your exercise in on the weekends
to make up for weekday inactivity isn't a good strategy. Those sudden bursts of activity could
actually be risky.

3. Eat a healthy diet

Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and
skimps on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg.
This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.
It isn't easy to change your eating habits, but with these tips, you can adopt a healthy diet:

Keep a food diary. Writing down what you eat, even for just a week, can shed surprising
light on your true eating habits. Monitor what you eat, how much, when and why.
Consider boosting potassium. Potassium can lessen the effects of sodium on blood
pressure. The best source of potassium is food, such as fruits and vegetables, rather
than supplements. Talk to your doctor about the potassium level that's best for you.
Be a smart shopper. Make a shopping list before heading to the supermarket to avoid
picking up junk food. Read food labels when you shop and stick to your healthy-eating
plan when you're dining out, too.
Cut yourself some slack. Although the DASH diet is a lifelong eating guide, it doesn't
mean you have to cut out all of the foods you love. It's OK to treat yourself occasionally to
foods you wouldn't find on a DASH diet menu, such as a candy bar or mashed potatoes
with gravy.
4. Reduce sodium in your diet
Even a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mm
Hg. The recommendations for reducing sodium are:

Limit sodium to 2,300 milligrams (mg) a day or less.

A lower sodium level 1,500 mg a day or less is appropriate for people 51 years of
age or older, and individuals of any age who are African-American or who have high
blood pressure, diabetes or chronic kidney disease.
To decrease sodium in your diet, consider these tips:

Track how much salt is in your diet. Keep a food diary to estimate how much sodium is
in what you eat and drink each day.
Read food labels. If possible, choose low-sodium alternatives of the foods and
beverages you normally buy.
Eat fewer processed foods. Potato chips, frozen dinners, bacon and processed lunch
meats are high in sodium.
Don't add salt. Just 1 level teaspoon of salt has 2,300 mg of sodium. Use herbs or
spices, rather than salt, to add more flavor to your foods.
Ease into it. If you don't feel like you can drastically reduce the sodium in your diet
suddenly, cut back gradually. Your palate will adjust over time.
5. Limit the amount of alcohol you drink
Alcohol can be both good and bad for your health. In small amounts, it can potentially lower
your blood pressure by 2 to 4 mm Hg. But that protective effect is lost if you drink too much
alcohol generally more than one drink a day for women and men older than age 65, or
more than two a day for men age 65 and younger. Also, if you don't normally drink alcohol,
you shouldn't start drinking as a way to lower your blood pressure. There's more potential
harm than benefit to drinking alcohol.
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.

Track your drinking patterns. Along with your food diary, keep an alcohol diary to track
your true drinking patterns. One drink equals 12 ounces (355 milliliters, or mL) of beer, 5
ounces of wine (148 mL) or 1.5 ounces of 80-proof liquor (45 mL). If you're drinking more
than the suggested amounts, cut back.
 Consider tapering off. If you're a heavy drinker, suddenly eliminating all alcohol can
actually trigger severe high blood pressure for several days. So when you stop drinking,
do it with the supervision of your doctor or taper off slowly, over one to two weeks.
Don't binge. Binge drinking having four or more drinks in a row can cause large
and sudden increases in blood pressure, in addition to other health problems.
6. Avoid tobacco products and secondhand smoke
On top of all the other dangers of smoking, the nicotine in tobacco products can raise your
blood pressure by 10 mm Hg or more for up to an hour after you smoke. Smoking
throughout the day means your blood pressure may remain constantly high.
You should also avoid secondhand smoke. Inhaling smoke from others also puts you at risk
of health problems, including high blood pressure and heart disease.

7. Cut back on caffeine

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 or another caffeinated beverage you regularly drink. If your blood
pressure increases by five to 10 points, you may be sensitive to the blood pressure raising
effects of caffeine.

8. Reduce your stress

Stress or anxiety can temporarily increase blood pressure. Take some time to think about
what causes you to feel stressed, such as work, family, finances or illness. Once you know
what's causing your stress, consider how you can eliminate or reduce stress.
If you can't eliminate all of your stressors, you can at least cope with them in a healthier way.
Take breaks for deep-breathing exercises. Get a massage or take up yoga or meditation. If
self-help doesn't work, seek out a professional for counseling.

9. Monitor your blood pressure at home and make regular doctor's appointments
If you have high blood pressure, you may need to monitor your blood pressure at home.
Learning to self-monitor your blood pressure with an upper arm monitor can help motivate
you. Talk to your doctor about home monitoring before getting started.
Regular visits to your doctor are also likely to become a part of your normal routine. These
visits will help keep tabs on your blood pressure.

Have a primary care doctor. People who don't have a primary care doctor find it harder
to control their blood pressure. If you can, visit the same health care facility or
professional for all of your health care needs.
Visit your doctor regularly. If your blood pressure isn't well controlled, or if you have
other medical problems, you might need to visit your doctor every month to review your
treatment and make adjustments. If your blood pressure is under control, you might need
to visit your doctor only every six to 12 months, depending on other conditions you might
have.
10. Get support from family and friends
Supportive family and friends can help improve your health. They may encourage you to
take care of yourself, drive you to the doctor's office or embark on an exercise program with
you to keep your blood pressure low. Talk to your family and friends about the dangers of
high blood pressure.
If you find you need support beyond your family and friends, consider joining a support
group. This may put you in touch with people who can give you an emotional or morale
boost and who can offer practical tips to cope with your condition.

Treating high blood pressure

You can take effective steps to lower your blood pressure with changes to your
lifestyle and by taking medication.
Your choice of treatment will depend on your blood pressure level and your risk of
developing a cardiovascular disease, such as a heart attack, stroke or kidney failure.
If your blood pressure is consistently above 140/90mmHg (or 135/85mmHg at
home) but your risk of cardiovascular disease is low you should be able to
lower your blood pressure by making some changes to your lifestyle (see below).
You may be offered yearly blood pressure assessments.
If your blood pressure is consistently above 140/90mmHg (or 135/85mmHg at
home) but below 160/100mmHg you will be offered medication to lower your
blood pressure if you have existing or high risk of cardiovascular disease.
If your blood pressure is consistently above 160/100mmHg you will be offered
medication to lower your blood pressure.
Find out about the health risks of not treating high blood pressure.
Read information about treating high blood pressure during pregnancy.

Lifestyle changes
Below are some changes you could make to your lifestyle to reduce high blood pressure.
Some of these will lower your blood pressure in a matter of weeks, others may take longer.
Cut your salt intake to less than 6g (0.2oz) a day. Find out how you can reduce
the amount of salt in your diet.
Eat a healthy, low-fat, balanced diet, including plenty of fresh fruit and
vegetables. Get tips on eating more healthily.
Be active: being physically active is one of the most important things you can do to
prevent or control high blood pressure. Get tips on being more active.
Cut down on alcohol. Get tips on cutting down, download a drinks diary and keep
track of your drinking.
Stop smoking. Smoking greatly increases your chances of getting heart and lung
diseases. Get help quitting.
Lose weight. Find out what your ideal weight is using the BMI healthy weight
calculator.
Drink less coffee, tea or other caffeine-rich drinks such as cola. Drinking more
than four cups of coffee a day may increase your blood pressure.
The more healthy habits you adopt, the greater effect there is likely to be on lowering your
blood pressure.
In fact, some people find that, by sticking to a healthy lifestyle, they do not need to take any
medicines at all. Find out more about preventing high blood pressure.
Medication
There is a wide range of blood-pressure-lowering medicines to choose from and a
combination is usually needed to treat high blood pressure.
The first medication you are offered will depend on your age.
If you are under 55 years old you will usually be offered an ACE inhibitor or
an angiotensin receptor blocker (ARB).
If you are aged 55 or older you will usually be offered a calcium channel blocker.
In some cases, you may need to take blood pressure-lowering medication for the rest of your
life. However, if your blood pressure levels stay under control for several years, your doctor
might be able to reduce or stop your treatment.
Most medications used to treat high blood pressure can produce side effects but the large
choice of blood pressure medicines means that these can often be resolved by changing
treatments.
Let your GP know if you have any of the following common side effects while taking
medication for high blood pressure:
feeling drowsy
pain around your kidney area (on the side of your lower back)
a dry cough
dizziness, faintness or light-headedness
a skin rash
swelling of your feet
ACE inhibitors
Angiotensin-converting enzyme (ACE) inhibitors reduce blood pressure by relaxing your
blood vessels. The most common side effect is a persistent dry cough. If side effects
become particularly troublesome, a medication that works in a similar way to ACE inhibitors,
known as an angiotensin-2 receptor antagonist (ARB), may be recommended.
ACE inhibitors can cause unpredictable effects if taken with other medications, including
some over-the-counter ones. Check with your GP or pharmacist before taking anything in
combination with this medication.
Find out more about ACE inhibitors.
Calcium channel blockers
Calcium channel blockers keep calcium from entering the muscle cells of the heart and
blood vessels. This widens your arteries (large blood vessels) and reduces your blood
pressure.
Drinking grapefruit juice while taking some types of calcium blockers can increase your risk
of side effects. You can discuss the possible risks with your GP or pharmacist.
Find out more about calcium channel blockers.
Diuretics
Sometimes known as water pills, diuretics work by flushing excess water and salt from the
body through urine.
Diuretics may sometimes be used as an alternative to calcium channel blockers.
Find out more about thiazide diuretics.
Beta-blockers
Beta-blockers work by making your heart beat more slowly and with less force, thereby
reducing blood pressure.
 Beta-blockers used to be a popular treatment for high blood pressure but now they only tend
to be used when other treatments have not worked. This is because beta-blockers are
considered to be less effective than the other medications used to treat high blood pressure.
Find out more about beta-blockers.

Treatment options for high blood pressure (hypertension)

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Treatment Pros Cons

Useful links
NICE: Hypertension

Lifestyle changes

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Medicine: ACE inhibitors

Treatment Pros Cons

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take or pregnancy
tolerate Can cause headache,
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inhibitors congestion, back and
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blockers

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Treatment Pros Cons

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the blood and widen the those Not suitable for people
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take or Can raise potassium
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Medicine: beta-blockers

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 Treatment Pros Cons

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Hypertension/High Blood Pressure Health Center

Tools & Resources
Hypertension and Hearing Loss
Exercise Tips to Lower BP
BMI Calculator Tool
23 Foods to Help Your Heart
900+ Lower-Salt Dishes
Home-Monitor Your Blood Pressure

Complementary and Alternative Treatments for High Blood Pressure

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In this article
Diet to Lower High Blood Pressure
Physical Activity to Lower Blood Pressure
Blood Pressure, Breathing, and Stress Management
Herbal Therapies for High Blood Pressure
Supplements to Lower Blood Pressure
Acupuncture for High Blood Pressure
Listen

There are many different types of complementary and alternative treatments believed to be
effective for treating high blood pressure(hypertension). Scientific evidence indicates that
a diet that is low in saturated fat and salt and rich in complex carbohydrates (vegetables,
whole grains, legumes, and fruits), increased physical activity, and regular practice of
relaxation techniques such as yoga, Tai Chi, or Qigong, can help to lower high blood
pressure.

Diet to Lower High Blood Pressure

One of the simplest and most effective ways to lower your blood pressure is to eat a healthy
diet, such as the DASH diet. Doctors recommend:
Eating more fruits, vegetables, and low-fat dairy foods
Cutting back on foods that are high in saturated fat, cholesterol, and total fat
Eating more whole grain products, fish, poultry, and nuts
Eating less red meat and sweets
Eating foods that are rich in magnesium, potassium, and calcium
Physical Activity to Lower Blood Pressure
A solid body of evidence shows that men and women of all age groups who are physically
active have a decreased risk of developing high blood pressure. Findings from multiple
studies indicate that exercise can lower blood pressure as much as some drugs can. People
with mild and moderately elevated blood pressure who exercise 30 to 60 minutes three to
four days per week (walking, jogging, cycling, or a combination) may be able to significantly
decrease their blood pressure readings.
Blood Pressure, Breathing, and Stress Management

Blood pressure increases when a person is under emotional stress and tension, but whether
or not psychological interventions aimed at stress reduction can decrease blood pressure in
patients with hypertension is not clear.
Nevertheless, recent studies suggest that ancient relaxation methods that include controlled
breathing and gentle physical activity, such as yoga, Qigong, and Tai Chi, are beneficial.
People with mild hypertension who practiced these healing techniques daily for two to three
months experienced significant decreases in their blood pressure, had lower levels of stress
hormones, and were less anxious.
The results of a recent small study suggest that a daily practice of slow breathing (15
minutes a day for 8 weeks) brought about a substantial reduction in blood pressure.
However, these findings need to be confirmed in larger and better-designed studies before
these ancient healing techniques are recommended as effective non-pharmacological
approaches to treating hypertension. Still, possible benefits, coupled with minimal risks,
make these gentle practices a worthwhile activity to incorporate into a healthy lifestyle.
Note: It is important that inactive older people or those with chronic health problems be
evaluated by their doctor before starting a program of any physical activity, including Tai Chi,
Qigong, or yoga.

Fresh herbs can help make other foods heart-healthy when they replace salt, sugar, and
trans fats. These flavor powerhouses, along with nuts, berries -- even coffee -- can be part of
heart-wise eating.
Fact: Rosemary, sage, oregano, and thyme contain antioxidants.
 About Stroke

WHAT IS A STROKE?

A stroke is an interruption of the blood supply to any part of the brain because a
blood vessel is blocked by a clot or burst open. A stroke is sometimes called a
brain attack.

WHAT ARE THE TYPES OF STROKE?

Stroke can be caused either by a clot obstructing the flow of blood to the brain (called an
ischemic stroke) or by a blood vessel rupturing and preventing blood flow to the brain (called
a hemorrhagic stroke). A TIA (transient ischemic attack), or mini stroke, is caused by a
temporary clot. (85% of strokes are ischemic, caused by clots).

As a result, the affected area of the brain is unable to function, leading to inability to move
one or more limbs on one side of the body, inability to understand or formulate speech, or an
inability to see one side of the visual field.

A stroke is a medical emergency and can cause permanent neurological damage,

complications, and lead to death. It is the leading cause of adult disability in the United
States and Europe and it is the second leading cause of death worldwide.

A stroke can happen to anyone. Know the warning signs.

WARNING SIGNS OF STROKE

The most common sign of stroke is sudden weakness of the face, arm or leg, most often on
one side of the body. Other warning signs can include:

o Sudden numbness of the face, arm, or leg, especially on one side of the body
o Sudden confusion, trouble speaking or understanding speech
o Sudden trouble seeing in one or both eyes
o Sudden trouble walking, dizziness, loss of balance or coordination
o Sudden severe headache with no known cause

Act FAST! Delay = Disability

F.A.S.T. TEST
 STROKE PREVENTION
o Keep your blood slippery and reduce the risk of a stroke naturally
o Hydrate Proper hydration helps to keep your blood lubricated. Dehydrated people have
sludgy blood. Make sure you always drink plenty of water. The most common
recommendation is to drink at least eight 8-oz. glasses of water daily.
o Avoid fatty foods. Follow a healthy, low-fat diet. First and foremost, keep your sweets
under control. Second, avoid trans fatspartially hydrogenated oils used in processed and
fried foods.
o Do not drink more than 1 to 2 alcoholic drinks a day.
o Exercise regularly. Exercise helps keep all systems healthy. It promotes beneficial blood
viscosity and opens up capillaries for ideal blood flow.
o Get your blood pressure checked. High blood pressure is a risk factor for both heart attack
and stroke. Even moderate reductions can lower risk.
o Have your cholesterol checked. If you are at high risk for stroke, your LDL bad
cholesterol should be lower than 100 mg/dL.
o Quit smoking! Smoking causes sludgy, viscous, and inflamed blood. Stopping smoking can
improve your heart health, tremendously.
o Relax Anger and stress fuel the flames of inflammation in the arteries and blood. Moderate
your emotions.

Part 1 of 10: Overview

The Dangers of Hypertension
According to the Centers for Disease Control and Prevention, nearly one third of American
adults have high blood pressure, or hypertension. A number of factors contribute to elevated
blood pressure, including stress, diet, and lack of exercise.
Having high blood pressure increases your risk for several health problems: heart attack,
stroke, heart failure, kidney disease, vision loss, and metabolic syndrome. To prevent or to
treat high blood pressure, you should have your numbers checked regularly by your doctor.
Part 2 of 10: Herbs
Herbs and Supplements
There are many ways to treat high blood pressure, including lifestyle changes and/or
medications. If you are interested in turning to traditional and herbal treatments for lowering
your blood pressure, you have many options.

If you are thinking of trying herbs for medical reasons, whether that means using the whole
herb or a supplement, speak to your doctor first. Some herbs, especially in large quantities,
may produce undesirable side effects or interfere with other medications.
Part 3 of 10: Basil
Basil
Basil is a delicious herb that goes well in a variety of foods. It also might help lower your
blood pressure. Extract of basil has been shown to lower blood pressure, although only
briefly. Adding fresh basil to your diet is easy and certainly cant hurt. Keep a small pot of the
herb in your kitchen garden and add the fresh leaves to pastas, soups, salads, and

casseroles.
Part 4 of 10: Cinnamon
Cinnamon
Cinnamon is another tasty seasoning that requires little effort to include in your daily diet,
and that may bring your blood pressure numbers down. Consuming cinnamon every day has
been shown to lower blood pressure in people with diabetes.
Include more cinnamon in your diet by sprinkling it on your breakfast cereal, oatmeal, and
even in your coffee. At dinner, cinnamon enhances the flavor of stir fries, curries, and stews.

Garlic

This pungent seasoning can do more than just flavor your food and ruin your breath. Garlic
has the ability to lower your blood pressure by causing your blood vessels to relax and
dilate. This lets blood flow more freely and reduces blood pressure.

You can add fresh garlic to a number of your favorite recipes. If the flavor of garlic is just too
strong for you, roast it first. And if you simply cant eat the stuff, you can get garlic in
supplement form.