High Blood Pressure: How can I lower it without medication?

We are all familiar with high blood pressure (hypertension) which often comes with a prescription for medication to help lower it.  High blood pressure is associated with an increased risk of heart disease including heart attack, congestive heart failure and stroke.  Medication can be very effective at lowering blood pressure and lowering the risk of heart disease and stroke.  Medications all have the potential for annoying side effects and potentially serious life-threatening adverse effects. 

There are a number of ways that blood pressure can be lowered without medication.   Some effective approaches to decrease blood pressure naturally are maintaining a healthy weight, consuming a healthy diet, avoiding excessive salt intake, exercise, stress avoidance, meditation, quality sleep, probiotics and avoiding alcohol and tobacco.

Healthy Weight – Weight loss for individuals that are overweight may be a very effective way to manage blood pressure.  Each 10 lbs. of weight loss can potentially decrease blood pressure by 5mmHg.

Healthy Diet – A diet high in vegetables and healthy protein and minimal simple sugars, sweets and process carbohydrates can lower blood pressure including the Mediterranean diet and DASH diet.  A healthy diet may lower blood pressure by up to 10mmHg.  Also, a diet rich in potassium can lower blood pressure by up to 5mmHg.

Limiting Salt Intake – Consuming excessive salt may increase blood pressure.  Reducing salt intake to less than 2500mg per day could potentially lower blood pressure by 5mmHg.

Exercise – Exercise is an important part of healthy living with multiple potentially benefits including enhanced longevity, lower fall risk, improved bone density and muscle mass as well as lower blood pressure.  All types of exercise can lower blood pressure but isometric exercise may lower blood pressure the most.

Stress Avoidance – Stress increases adrenaline levels in the blood, which in turn increases blood pressure.  Avoiding stressful situations and using techniques to cope with stress can be very effective at lowering blood pressure.

Meditation – Meditation and breathing techniques are effective ways to reduce blood pressure.  Regular meditation and meditation during especially stressful events can be used to manage blood pressure.

Quality Sleep – Sleeping 6-8 hours per day with high quality sleep is important for effective blood pressure management.  Also, untreated sleep apnea is associated with increased adrenaline levels which increases blood pressure.  Treating sleep apnea is helpful in managing blood pressure, and may reduce blood pressure by 3mmHg.

Avoiding Alcohol and Tobacco – Both alcohol and tobacco use can increase blood pressure, and eliminating use of alcohol and tobacco can lower blood pressure and reduce risk of a variety of heart disease.

Probiotics – A number of studies have demonstrated that taking probiotics may help lower blood pressure up to 3mmHg.  Specific probiotics that have shown to potentially lower blood pressure include Lactobacillus rhamnosus, Lactobacillus acidophilus and Bifidobacterium lactis.  Some foods that contain probiotics include yogurt, sauerkraut and kimchi.