15 Ways for Hypertension Patients to Lower Blood Pressure Without Medication

I wonder what the problem is with having high blood pressure, but hypertension is one of the main causes of overall health deterioration. If systolic and diastolic blood pressure are 140/90 mmHg or higher, medication treatment is definitely necessary, but even the pre-hypertensive stage, which is just below that, should be managed through lifestyle changes to lower blood pressure. Here are 15 ways to lower blood pressure without medication, summarized from the American health media 'Medical News Today'.

1️⃣ Walk or exercise regularly

Exercise is the simplest and most effective way to lower blood pressure. Regular exercise helps the heart supply blood efficiently, which aids in lowering blood pressure. According to verified reports, walking for just 30 minutes a day can help reduce blood pressure, and the more exercise you do, the greater the reduction in blood pressure.

 

Reduce your sodium intake.

For people who already have high blood pressure, it is good to check whether controlling sodium intake affects blood pressure fluctuations.

 

3. Avoid drinking alcohol

Although some studies suggest that small amounts of alcohol can protect the heart, if it raises blood pressure regardless of heart protection, it is of no use. It is best to avoid alcohol as much as possible.

 

Eat foods high in potassium.

Potassium is an essential mineral necessary for our body. It helps the body eliminate sodium on its own and reduces pressure on blood vessels. Potassium is found abundantly in fresh fruits and vegetables. It can be consumed through melons, bananas, avocados, oranges, milk, potatoes, sweet potatoes, tomatoes, tuna, salmon, nuts, and beans.

 

Reduce caffeine intake.

Even just drinking a cup of coffee before measuring blood pressure can immediately cause an increase in blood pressure. There is disagreement in the academic community about whether caffeine also causes long-term increases in blood pressure. However, since even temporary blood pressure spikes can be sufficiently dangerous for hypertensive patients, caution with caffeine intake is definitely necessary.

 

6️⃣ Manage your stress

Chronic stress causes the body to remain tense, leading to a rapid heartbeat and constricted blood vessels. It is important to avoid stressful situations as much as possible, and if avoidance is difficult, efforts such as practicing yoga or listening to music are necessary to calm the mind.

 

7️⃣ Eat dark chocolate and cocoa

Small amounts of dark chocolate or cocoa powder contain a high level of 'flavonoids,' which help dilate blood vessels. Many studies have shown that chocolate and cocoa can benefit short-term heart health. However, it is advisable not to consume them in excessive amounts and to choose products with low sugar content.

 

8️⃣ Lose weight

If you are overweight or obese, weight loss should be the priority. According to a study published in 2016, losing just 5% of body weight significantly improves hypertension. Losing weight helps blood vessels to expand and contract more effectively. Combining diet control with exercise doubles the blood pressure-lowering effect.

 

Quit smoking.

High blood pressure negatively affects heart health, and smoking on top of that is akin to encouraging the development of heart disease. Smoking temporarily raises blood pressure, and the chemicals in cigarettes are also known to damage blood vessels. Smoking while having high blood pressure is like jumping into a fire pit on your own.

 

Reduce sugar and refined carbohydrates

It is easy to think that simply avoiding sweet or salty foods, but refined carbohydrates like rice or wheat flour also quickly absorb into our bodies as sugar and have negative effects. There is also research showing that people taking blood pressure medication experience greater blood pressure reduction when they reduce carbohydrate intake.

 

Eat berries such as strawberries and blueberries.

Berry fruits are not only delicious but also contain a lot of natural compounds called 'polyphenols' that are good for the heart. Through numerous studies, polyphenols have been shown to reduce the risk of stroke, heart disease, and diabetes, as well as improve high blood pressure, insulin resistance, and systemic inflammation.

 

1️⃣2️⃣ Practice meditation and deep breathing

Meditation and deep breathing activate the parasympathetic nervous system, helping to relax the body, lower the heart rate, and even reduce blood pressure. If you're unsure how to do it, try closing your eyes and taking slow breaths for 30 seconds.

 

Eat foods rich in calcium.

Insufficient calcium intake can often lead to high blood pressure. However, it is better to obtain calcium through regular foods rather than supplements. Although calcium supplements do not help lower blood pressure, research shows that obtaining calcium through diet can be beneficial. The recommended daily calcium intake for adults is 1,000 mg.

 

Find natural supplements

There is no need to search for various supplements that are said to be good for blood pressure. You can find natural supplements through your diet. ▲Aged garlic extract ▲Berberine ▲Whey protein ▲Fish oil ▲Hibiscus are well known natural ingredients that help lower blood pressure.

 

1️⃣5️⃣ Take magnesium

Magnesium is a mineral that helps relax blood vessels and lower blood pressure. Many experts say that maintaining a diet rich in magnesium is important for preventing hypertension. Magnesium is found abundantly in vegetables, dairy products, legumes, chicken, meat, and whole grains.

 

Source: Health Chosun

 

I also have high blood pressure, so I need to manage it.

Among these, stress and weight gain are becoming problems. Managing stress really seems to be difficult.

My blood pressure rises when I get a little stressed or busyㅠㅠ I’ve been exercising more, but since my weight isn’t noticeably decreasing, I guess I’m still lackingㅠㅠ