5 Ways to Control High Blood Pressure Without Medication

Lifestyle practices that will help reduce high blood pressure and delay or reduce the need for medication, according to Mayo Clinic.

High blood pressure is one of the leading causes of death in the United States. There are almost 100 million Americans who are diagnosed with high blood pressure, according to the American Heart Association. Nearly half of adults in the country have high blood pressure.

The death rate caused by high blood pressure is also very alarming. This means that this illness should not be taken for granted. However, many of the diagnosed persons are not taking medicines due to its cost. But there are some alternatives that you can practice to control high blood pressure.

Here are some tips from Mayo Clinic that you can practice to reduce the risk of having high blood pressure and other related illnesses such as heart attack and stroke.

1. Lose extra pounds and watch your waistline

It is common knowledge to everyone that losing weight means decreasing the chance of having high blood pressure. Overweight can also cause a person to have sleep apnea.

One of the most effective lifestyle changes that a person can practice is to lose weight. You should always keep an eye on your waistline. Remember that carrying too much weight around your waistline means the greater is the risk of having high blood pressure. Remember these two things:

• Men are at risk with high blood pressure if their waistline is more than 40 inches
• Women are at risk with high blood pressure if their waistline is greater than 35 inches

Or better ask a doctor because waistline measurement varies according to race.

2. Exercise regularly

Regular exercise can help you reduce having high blood pressure. 30 minutes a day or 150 minutes a week is enough to reduce the possibility of having this illness. However, if you are diagnosed already with hypertension, you have to ask your doctor to design an exercise program that is suitable for you because some form of exercise may not be suitable for you.

3. Eat a healthy diet

If you have hypertension, you need to have the Dietary Approaches to Stop Hypertension (DASH) diet. It's not easy to have a diet but with these tips, you can easily adapt to this dietary plan

• Keep a food diary- Always have a record on what you eat, when, and why. Always monitor what you eat.
• Consider boosting potassium- Potassium helps reduce the effects of sodium on blood pressure. The best source for potassium is fruits and vegetables. You can also talk to your doctor about what potassium level is best for you.
• Be a smart shopper- You have to practice reading the labels of the sticker that you buy in the market and most of all stick to your healthy eating plan.

4. Reduce sodium in your diet

Reducing sodium on what you eat can help reduce to develop high blood pressure. However, you have to remember that proper sodium intake varies according to your race. You can also consider the following tips:

• Read food labels- Choose food and beverages that have low sodium every time you buy at the market.
• Eat fewer processed food- Processed food has high sodium. As much as possible, just eat a little processed food.
• Don't add too much salt- Don't put too much salt in your food. Better use herbs and spices to add flavor to your food.

5. Limit the amount of alcohol you drink

Drinking alcohol has both positive and negative effects. Drinking in moderation can help reduce the risk of having high blood pressure but drinking beyond moderation can put a person at risk in high blood pressure. Drinking too much can also reduce the effect of medicines that you are taking to control your blood pressure.