5 Ways to Lower High Blood Pressure Without Medication

If you have been diagnosed with unhealthy high blood pressure, your doctor can prescribe medication to treat the condition. This is not the only treatment, though, and by making some lifestyle changes, you can bring your BP down to a more normal level.

1. Get Some Exercise

Walking is a wonderful way to stay fit. Not only is it easy, but it’s inexpensive. A sturdy pair of shoes is all you need. The exercise gets your heart rate elevated and helps the heart use oxygen more effectively. As a result, it doesn’t have to work as hard to keep blood pumping through the body and blood pressure is lowered.

2. Try Some Deep Breathing

Take a few minutes at the beginning and end of your day to stop and breathe deeply. Meditation and yoga can help you slow down and refocus. Stress encourages shallow breathing, and filling up your lungs fully and then letting the breath out is very relaxing. Try picturing your tension leaving your body as you breathe out to lower your blood pressure.

3. Drink Alcohol, in Moderation

Moderate drinking can help to lower blood pressure, but be careful not to drink to excess. For women, moderate drinking is considered no more than one alcoholic beverage per day. Men can have two drinks daily to be considered in this category. A “drink” is 1.5 ounces of spirits, a 5 ounce glass of wine or a 12 ounce glass of beer.

4. Lower Your Caffeine Intake

You may enjoy your morning cup of java, but it can affect your blood pressure if you are drinking more than three cups per day. Chocolate and soft drinks can also contain caffeine, and you may need to cut back on them as well to keep your consumption in check.lowering Blood Pressure photo

5. Limit Your Overtime at Work

Putting in extra hours at the office can increase your blood pressure. Not only can the office be a pressure cooker for stress, but spending extra time on the job may mean you are not getting the amount of sleep you need to feel refreshed. Overtime work also makes it more challenging to eat healthy meals, which also plays a role in keeping your blood pressure at a normal level.

Before you try lowering your blood pressure naturally, discuss your plans with your doctor. These strategies should be part of an overall treatment plan to improve your health.

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