Ways to Lower Blood Pressure Without Medication

High blood pressure, also known as hypertension, is when the blood pressure in the body is higher than normal. According to the American Heart Association, about one in three adults in the United States has high blood pressure. High blood pressure may be due to hereditary reasons, diet, lack of exercise, obesity or simply getting older. If you do not want to or cannot take high blood pressure medication, there are other ways to lower blood pressure including exercise, changing your diet and losing weight.

Exercise

Exercise is imperative if you would like to lower your blood pressure without medication. A sedentary lifestyle is one reason people have high blood pressure at a young age. Start by exercising three times a week by doing a light cardio activity like walking quickly or bike riding. Increase your exercise to more intense cardio like aerobics or using an elliptical machine at least three times a week if you are feeling bored by the first workout routine. If you already exercise more than three times a week to raise your heart rate for at least 30 minutes a day, consult your doctor about whether or not exercising more will lower your blood pressure.

Follow the DASH Diet

The DASH Diet, or Dietary Approaches to Stop Hypertension Diet, is a high blood pressure diet that incorporates nutritious fruit, vegetables and lean protein to help lower blood pressure quickly. According to the DASH Diet eating plan website, the diet has been clinically proven to lower blood pressure in as little as 14 days. The diet suggests 7 to 8 servings of grain per day, 4 to 5 servings of fruit, 4 to 5 servings of vegetables, 2 to 3 nonfat dairy items, 2 or fewer servings of lean meat and proteins, and 4 to 5 servings per week of nuts and legumes. While following the DASH Diet, it helps to exercise regularly and maintain the diet by cooking foods at home to avoid additional added oil and fat.

Lose Weight

Some individuals who develop hypertension may have been diagnosed because they are overweight. If your doctor has diagnosed you as having hypertension due to being overweight, he or she will make a diet plan for you to follow in order to help you lose weight, or recommend you to a nutritionist. A nutritionist can monitor your weight and set weight-loss goals by creating diets that are convenient and tasty. If you are still having trouble losing weight, try the DASH Diet above, or limit your intake of sweets, fats and oils without increasing your intake of food, which will still help lower your blood pressure.