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10 ways to control high blood pressure without medication

10 ways to control high blood pressure without medication

Updated at: 18 Mar 2024


High blood pressure is a common condition nowadays. It affects multiple people worldwide. It never shows any symptoms but can lead to multiple serious health issues like heart disease, stroke, etc. People take different medicines to lower their blood pressure. But with medicines, some lifestyle changes can make more of an impact on managing your blood pressure. Here are 10 effective strategies to help you control high blood pressure without medication. 

Maintain a Healthy Weight:

Weight plays a major role in increasing blood pressure. Overweight people have more chances to have high blood pressure. Also, their breathing is disrupted while they sleep. Those people must try to lose at least a little weight every month. Spend some time on exercise and try to be in a healthy range of body mass index to keep your blood pressure in check. 

Eat a balanced diet:

Focus on what you are eating daily to lower your blood pressure. A balanced diet that is filled with fruits, vegetables, whole grains, and lean proteins is more helpful for your body. Include all this in your daily diet, avoid foods with saturated fats and cholesterol, and take less sodium. All these things will help you to keep your blood pressure under control. You can try the DASH diet, which is specially designed for people with high blood pressure.

Reduce Sodium Intake in your diet

Taking more sodium daily can cause fluid retention. It is also one more reason to increase blood pressure. So reduce the amount of salt intake in your daily diet. It improves your heart health and lowers your blood pressure level. To stay healthy, limit your salt intake, or you can consult with a cardiologist to get better results.

Do Exercise Regularly:

Exercise is a very good option to make the body and mind relaxed. It is also helpful to maintain your blood pressure. Do some simple exercise daily for a minimum of 30 minutes. You can go for brisk walking or cycling. Some cardio exercise and swimming are also beneficial for a good heart. If you have any heart disease, consult with the best cardiologist in Hyderabad and follow their instructions. They can suggest you a professional exercise program, as per your body.

Watch Your Alcohol Intake:

Alcohol cannot be good for anyone. Whether you are healthy or you have any disease, alcohol is harmful for everyone. Taking alcohol can reduce the effectiveness of medicines you are taking to manage blood pressure, and it raises your blood pressure. So limit your alcohol consumption to protect your health.

Quit Smoking:

Smoking is harmful to both your blood vessels and your blood pressure. By quitting smoke, you can improve your overall health and lower your blood pressure. Also, quitting smoking can reduce the risk of heart disease, which leads to a longer and healthier life.

Manage Stress:

Long-term or chronic stress plays a major role in your high blood pressure. Take those steps that will help you manage stress. Spend some time in yoga, meditation and family. Reducing stress levels can significantly lower your blood pressure.

Get Enough Sleep:

People who are not getting proper sleep regularly for more than a week have a chance of having high blood pressure. You can consult with your healthcare provider if you have trouble sleeping. Try to sleep daily for 7-8 hours to keep your blood pressure in check.

Monitor Your Blood Pressure Regularly:

Regularly monitoring your blood pressure at home can help you keep track of any changes and alert you to potential problems. Talk to your doctor about how often you should check your blood pressure.

Consider Natural Supplements:

Some natural supplements, such as garlic and fish oil, may help lower blood pressure. However, its important to talk to your doctor before taking any supplements, as they can interact with medications and have side effects.


High blood pressure is often controlled with medication. With this, these natural strategies can also be effective in helping lower and manage your blood pressure. Incorporating these lifestyle changes into your daily routine can improve your overall health and reduce your risk of developing serious complications from high blood pressure. Reach Dr. Asif, the interventional cardiologist in Hyderabad, for all kinds of heart-related issues.



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