How effectively lower blood pressure without medication

High blood pressure, also known as hypertension, affects over 100 million people, according to the most recent guidelines by the American Heart Association (AHA).

Hypertension is often symptomless, and if left untreated, could lead to serious health threats like heart disease, heart attack or stroke.

Common causes of hypertension include a lack of regular exercise, a high-sodium diet, being overweight and smoking cigarettes. Working to make positive changes in these areas can have a big impact on your blood pressure.

The best ways to naturally lower blood pressure are regular exercise, adopting a heart-healthy diet and better stress management:

Maintain a healthy weight

If you are overweight, research found that losing 10 pounds can reduce blood pressure by as many as 12 mm Hg.

One way to maintain a healthy weight is with physical activity. Regular exercise trains the heart to expand and contract, which in the long-term helps the heart pump more efficiently, resulting in lower blood pressure.

To get these benefits, it is recommended to have at least 30 to 60 minutes of physical activity each day. This can be a combination of aerobic exercise like walking, jogging, or bike riding as well as strength training with low weights and high repetitions.

Strive for a balanced diet

The DASH (Dietary Approaches to Stop Hypertension) diet can help people overcome hypertension by encouraging people to limit the intake of sodium, sugar and saturated or trans fats while increasing the variety of foods rich in nutrients like potassium, calcium, and magnesium. This well-rounded plan is heart-healthy and has been found to significantly reduce blood pressure for those with hypertension. This is because the DASH diet focuses on foods like vegetables, fruits, nuts, seeds, beans, whole grains and fish while discourages fast food, packaged items and processed snacks.

Limit alcohol consumption

Drinking too much alcohol can raise your blood pressure, so drinking in moderation is key.

Moderate drinking is considered no more than one drink per day for women and two drinks per day for men. A standard drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of distilled spirits.

Manage stress

Excessive stress has been known to contribute to hypertension.

Furthermore, chronic stress is associated with a higher risk of many types of heart disease: coronary artery disease, heart failure and heart rhythm disorders like tachycardia.

Beyond regular physical activity, here are a few ways you can manage stress:

• Guided meditation
• Mindful breathing
• Yoga
• Getting better sleep