5 Ways to Manage Blood Pressure without Medication

 If you have been diagnosed with high blood pressure, you may worry about the idea of taking medication to bring the number down. What you may not know is there are certain lifestyle changes you can make that can lower blood pressure. From losing weight to eating the right foods, here are five effective ways to control blood pressure without the need for medication.

Lose Weight

If you have put weight on, your blood pressure can often increase as a result. For those who are overweight, this can cause you to stop breathing while you’re sleeping, which raises your blood pressure further. One of the best things you can do is lose weight. This can allow you to control your blood pressure better. You can look into blood pressure monitors at home which let you keep track of your numbers. As you begin shifting the pounds, you should notice a decrease in your blood pressure. 


Regular exercise each day can lower your blood pressure. You must be consistent with your health and fitness, as your blood pressure can increase if you stop doing physical activity. For those diagnosed with elevated blood pressure, working out can stop you from developing hypertension. Should you already be diagnosed with hypertension, exercise can bring your blood pressure down to a safer level. There are many exercises you can do to help both at home and at the gym, such as lunges and push-ups.

Eat Right

We all know the importance of eating healthily, so if you have high blood pressure, now is the time to take action with your diet. Swapping any bad foods for fruits, vegetables, and whole grains is the best place to start. This is because eating the right foods can lower your blood pressure. It can be difficult to alter your eating habits, so keeping a food diary, reducing sodium in your diet, and keeping treats to a minimum will help keep you on track. 

Stop Smoking

There are no health advantages of smoking, especially if you have high blood pressure. This is because for every cigarette you smoke, your blood pressure will increase for many minutes afterward. When you stop smoking, this allows your blood pressure to return to normal. As you pack the habit in for good, quitting smoking can decrease your risk of heart disease too. Saying goodbye to cigarettes is easier said than done, so if you need help along the way, make sure to speak to your GP who can offer specialist support. 

Reduce Stress

Chronic stress can be a leading factor of high blood pressure. If you’re always on the go and have a huge workload to sift through, this can increase stress and increase your blood pressure. You need to find ways to relax and unwind which will not only reduce stress and anxiety but lower your blood pressure also. 

High blood pressure is a serious condition that can damage your heart. If left uncontrolled, your risk of having a stroke or heart disease will increase. Therefore, making minor lifestyle changes can bring your blood pressure down, without having to take medication.