People with high blood pressure have an increased risk of serious health conditions, including heart attack, stroke, and kidney disease. Medications may help lower their blood pressure, but making dietary and lifestyle changes, such as exercising regularly, managing weight, improving sleep, and limiting sugar and alcohol intake, can also be beneficial.
What are the symptoms of high blood pressure? High blood pressure typically doesn’t cause any symptoms. It’s called the “silent killer” because millions of people have high blood pressure without knowing it. Complications from high blood pressure contribute to hundreds of thousands of deaths each year.
Usually, only the most severe cases of high blood pressure cause symptoms. If your blood pressure rises above 180/120 mm Hg, you might experience headaches, blurry vision, and trouble concentrating. Blood pressure at this level is known as hypertensive urgency and requires emergency medical care.
These are evidence-based ways to lower blood pressure without medications:
1. WALK AND EXERCISE REGULARLY
Exercise is one of the best things you can do to lower high blood pressure. Regular exercise helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries. You don’t need to join a gym or buy fancy equipment. Aim for 30 minutes of moderate-intensity activity five days a week. After 12 weeks of this routine, most people lower their blood pressure by 5 to 8 mm Hg.
Additionally, some research suggests that doing more exercise than this can reduce your blood pressure even further. Even walking for just 30 minutes a day can help lower your blood pressure.
2. REDUCE SALT INTAKE
Salt intake is high worldwide, largely due to increased consumption of processed and prepared foods. Research shows that adults who cut back on their salt intake can lower their blood pressure. Noteworthy reductions can be seen in people with normal blood pressure but are especially pronounced in those with high blood pressure.
Larger reductions in salt consumption offer greater blood pressure benefits. Consuming fewer processed foods and adding less salt while cooking and eating are two strategies that can help you scale back on your salt intake. If you already have high blood pressure, reducing sodium intake may make a significant difference. Swap processed foods for fresh ingredients and try seasoning with herbs and spices rather than salt.
Most guidelines for lowering blood pressure recommend reducing sodium intake. However, this recommendation might be most effective for people who are sensitive to the effects of salt.
3. QUIT OR AVOID SMOKING
Smoking constricts your blood vessels, increasing your blood pressure. People who smoke also have a higher risk of heart disease, stroke, lung disease, and cancer.
In the long term, the chemicals in tobacco can increase your blood pressure by:
- Damaging your blood vessel walls
- Causing inflammation
- Narrowing your arteries, leading to hardened arteries that cause higher blood pressure
There are programs that can help you in this journey to becoming smoke-free, like Inova’s Smoking Cessation Program. This program provides counseling, behavioral therapy, medications, and nicotine products to set you up for success.
4. DRINK LESS ALCOHOL
Drinking alcohol can raise blood pressure and increase the risk of several chronic health conditions, including high blood pressure.
Moderate alcohol consumption is defined as no more than one drink per day for females and two drinks per day for males. If you drink more than that, it might be best to consider reducing your intake. Drinking any amount of alcohol may raise your blood pressure, so it’s best to moderate your consumption.
5. MANAGE YOUR STRESS
Stress over time can cause wear and tear on your body and may also contribute to high blood pressure. Experts are still studying the link between stress and blood pressure, but taking steps to manage stress is beneficial for overall well-being.
Try these stress-busting tips:
- Engage in self-care, hobbies, and activities that are important to you.
- Hate traffic? Try driving at different times or using public transportation.
- Prioritize relaxation by scheduling it if needed. Take walks, sit quietly and read, or practice deep breathing. Your body will thank you.
