{"categories":"Condition,Person Group Concept,Person Group Concept,Theme of Focus","keywords":"Diagnosable condition,High blood pressure,Age Concept,Adult,19 to 44 younger,Age Concept,Adult,45 to 64 middle,Clinical Focus Value Set,Home Treatment","abstract":"\u003cp\u003eYou can lower your blood pressure without medication. Try these 10 lifestyle changes.\u003c/p\u003e","title":"10 ways to control high blood pressure without medication","body":"\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eIf you've been diagnosed with high blood pressure, you might be worried about taking medication to bring your numbers down.\u003c/p\u003e\u003cp\u003eLifestyle plays an important role in treating your high blood pressure. If you successfully control your blood pressure with a healthy lifestyle, you might avoid, delay or reduce the need for medication.\u003c/p\u003e\u003cp\u003eHere are 10 lifestyle changes you can make to lower your blood pressure and keep it down.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e1. Lose extra pounds and watch your waistline\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eBlood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which further raises your blood pressure.\u003c/p\u003e\u003cp\u003eWeight loss is one of the most effective lifestyle changes for controlling blood pressure. Losing even a small amount of weight if you're overweight or obese can help reduce your blood pressure. In general, you may reduce your blood pressure by about 1 millimeter of mercury (mm Hg) with each kilogram (about 2.2 pounds) of weight you lose.\u003c/p\u003e\u003cp\u003eBesides shedding pounds, you generally should also keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure.\u003c/p\u003e\u003cp\u003eIn general:\u003c/p\u003e\u003cul\u003e    \u003cli\u003eMen are at risk if their waist measurement is greater than 40 inches (102 centimeters).\u003c/li\u003e    \u003cli\u003eWomen are at risk if their waist measurement is greater than 35 inches (89 centimeters).\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eThese numbers vary among ethnic groups. Ask your doctor about a healthy waist measurement for you.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e2. Exercise regularly\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eRegular physical activity \u0026mdash; such as 150 minutes a week, or about 30 minutes most days of the week \u0026mdash; can lower your blood pressure by about 5 to 8 mm Hg if you have high blood pressure. It's important to be consistent because if you stop exercising, your blood pressure can rise again.\u003c/p\u003e\u003cp\u003eIf you have elevated blood pressure, exercise can help you avoid developing hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels.\u003c/p\u003e\u003cp\u003eSome examples of aerobic exercise you may try to lower blood pressure include walking, jogging, cycling, swimming or dancing. You can also try high-intensity interval training, which involves alternating short bursts of intense activity with subsequent recovery periods of lighter activity. Strength training also can help reduce blood pressure. Aim to include strength training exercises at least two days a week. Talk to your doctor about developing an exercise program.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e3. Eat a healthy diet\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eEating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 11 mm Hg if you have high blood pressure. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.\u003c/p\u003e\u003cp\u003eIt isn't easy to change your eating habits, but with these tips, you can adopt a healthy diet:\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eKeep a food diary.\u003c/strong\u003e Writing down what you eat, even for just a week, can shed surprising light on your true eating habits. Monitor what you eat, how much, when and why.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eConsider boosting potassium.\u003c/strong\u003e Potassium can lessen the effects of sodium on blood pressure. The best source of potassium is food, such as fruits and vegetables, rather than supplements. Talk to your doctor about the potassium level that's best for you.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eBe a smart shopper.\u003c/strong\u003e Read food labels when you shop and stick to your healthy-eating plan when you're dining out, too.\u003c/li\u003e\u003c/ul\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e4. Reduce sodium in your diet\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eEven a small reduction in the sodium in your diet can improve your heart health and reduce blood pressure by about 5 to 6 mm Hg if you have high blood pressure.\u003c/p\u003e\u003cp\u003eThe effect of sodium intake on blood pressure varies among groups of people. In general, limit sodium to 2,300 milligrams (mg) a day or less. However, a lower sodium intake \u0026mdash; 1,500 mg a day or less \u0026mdash; is ideal for most adults.\u003c/p\u003e\u003cp\u003eTo decrease sodium in your diet, consider these tips:\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eRead food labels.\u003c/strong\u003e If possible, choose low-sodium alternatives of the foods and beverages you normally buy.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eEat fewer processed foods.\u003c/strong\u003e Only a small amount of sodium occurs naturally in foods. Most sodium is added during processing.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eDon't add salt.\u003c/strong\u003e Just 1 level teaspoon of salt has 2,300 mg of sodium. Use herbs or spices to add flavor to your food.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eEase into it.\u003c/strong\u003e If you don't feel you can drastically reduce the sodium in your diet suddenly, cut back gradually. Your palate will adjust over time.\u003c/li\u003e\u003c/ul\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e5. Limit the amount of alcohol you drink\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eAlcohol can be both good and bad for your health. By drinking alcohol only in moderation \u0026mdash; generally one drink a day for women, or two a day for men \u0026mdash; you can potentially lower your blood pressure by about 4 mm Hg. One drink equals 12 ounces of beer, five ounces of wine or 1.5 ounces of 80-proof liquor.\u003c/p\u003e\u003cp\u003eBut that protective effect is lost if you drink too much alcohol.\u003c/p\u003e\u003cp\u003eDrinking more than moderate amounts of alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e6. Quit smoking\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eEach cigarette you smoke increases your blood pressure for many minutes after you finish. Stopping smoking helps your blood pressure return to normal. Quitting smoking can reduce your risk of heart disease and improve your overall health. People who quit smoking may live longer than people who never quit smoking.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e7. Cut back on caffeine\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eThe role caffeine plays in blood pressure is still debated. Caffeine can raise blood pressure up to 10 mm Hg in people who rarely consume it. But people who drink coffee regularly may experience little or no effect on their blood pressure.\u003c/p\u003e\u003cp\u003eAlthough the long-term effects of caffeine on blood pressure aren't clear, it's possible blood pressure may slightly increase.\u003c/p\u003e\u003cp\u003eTo see if caffeine raises your blood pressure, check your pressure within 30 minutes of drinking a caffeinated beverage. If your blood pressure increases by 5 to 10 mm Hg, you may be sensitive to the blood pressure raising effects of caffeine. Talk to your doctor about the effects of caffeine on your blood pressure.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e8. Reduce your stress\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eChronic stress may contribute to high blood pressure. More research is needed to determine the effects of chronic stress on blood pressure. Occasional stress also can contribute to high blood pressure if you react to stress by eating unhealthy food, drinking alcohol or smoking.\u003c/p\u003e\u003cp\u003eTake some time to think about what causes you to feel stressed, such as work, family, finances or illness. Once you know what's causing your stress, consider how you can eliminate or reduce stress.\u003c/p\u003e\u003cp\u003eIf you can't eliminate all of your stressors, you can at least cope with them in a healthier way. Try to:\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eChange your expectations.\u003c/strong\u003e For example, plan your day and focus on your priorities. Avoid trying to do too much and learn to say no. Understand there are some things you can't change or control, but you can focus on how you react to them.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eFocus on issues you can control and make plans to solve them.\u003c/strong\u003e If you are having an issue at work, try talking to your manager. If you are having a conflict with your kids or spouse, take steps to resolve it.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eAvoid stress triggers.\u003c/strong\u003e Try to avoid triggers when you can. For example, if rush-hour traffic on the way to work causes stress, try leaving earlier in the morning, or take public transportation. Avoid people who cause you stress if possible.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eMake time to relax and to do activities you enjoy.\u003c/strong\u003e Take time each day to sit quietly and breathe deeply. Make time for enjoyable activities or hobbies in your schedule, such as taking a walk, cooking or volunteering.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003ePractice gratitude.\u003c/strong\u003e Expressing gratitude to others can help reduce your stress.\u003c/li\u003e\u003c/ul\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e9. Monitor your blood pressure at home and see your doctor regularly\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eHome monitoring can help you keep tabs on your blood pressure, make certain your lifestyle changes are working, and alert you and your doctor to potential health complications. Blood pressure monitors are available widely and without a prescription. Talk to your doctor about home monitoring before you get started.\u003c/p\u003e\u003cp\u003eRegular visits with your doctor are also key to controlling your blood pressure. If your blood pressure is well-controlled, check with your doctor about how often you need to check it. Your doctor may suggest checking it daily or less often. If you're making any changes in your medications or other treatments, your doctor may recommend you check your blood pressure starting two weeks after treatment changes and a week before your next appointment.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e10. Get support\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eSupportive family and friends can help improve your health. They may encourage you to take care of yourself, drive you to the doctor's office or embark on an exercise program with you to keep your blood pressure low.\u003c/p\u003e\u003cp\u003eIf you find you need support beyond your family and friends, consider joining a support group. This may put you in touch with people who can give you an emotional or morale boost and who can offer practical tips to cope with your condition.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e","doc_id":"ART-20046974","object_id":"fa775fa0-dfef-4f54-874a-b5894c422dff","updated_at":"2019-01-09","meta_keywords":"","benefit_summary":"\u003cp\u003eBy making these 10 lifestyle changes, you can lower your blood pressure and reduce your risk of heart disease.\u003c/p\u003e","sections":{"":"\u003cp\u003eIf you've been diagnosed with high blood pressure, you might be worried about taking medication to bring your numbers down.\u003c/p\u003e\u003cp\u003eLifestyle plays an important role in treating your high blood pressure. If you successfully control your blood pressure with a healthy lifestyle, you might avoid, delay or reduce the need for medication.\u003c/p\u003e\u003cp\u003eHere are 10 lifestyle changes you can make to lower your blood pressure and keep it down.\u003c/p\u003e","1. Lose extra pounds and watch your waistline":"\u003cp\u003eBlood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which further raises your blood pressure.\u003c/p\u003e\u003cp\u003eWeight loss is one of the most effective lifestyle changes for controlling blood pressure. Losing even a small amount of weight if you're overweight or obese can help reduce your blood pressure. In general, you may reduce your blood pressure by about 1 millimeter of mercury (mm Hg) with each kilogram (about 2.2 pounds) of weight you lose.\u003c/p\u003e\u003cp\u003eBesides shedding pounds, you generally should also keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure.\u003c/p\u003e\u003cp\u003eIn general:\u003c/p\u003e\u003cul\u003e    \u003cli\u003eMen are at risk if their waist measurement is greater than 40 inches (102 centimeters).\u003c/li\u003e    \u003cli\u003eWomen are at risk if their waist measurement is greater than 35 inches (89 centimeters).\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eThese numbers vary among ethnic groups. Ask your doctor about a healthy waist measurement for you.\u003c/p\u003e","2. Exercise regularly":"\u003cp\u003eRegular physical activity \u0026mdash; such as 150 minutes a week, or about 30 minutes most days of the week \u0026mdash; can lower your blood pressure by about 5 to 8 mm Hg if you have high blood pressure. It's important to be consistent because if you stop exercising, your blood pressure can rise again.\u003c/p\u003e\u003cp\u003eIf you have elevated blood pressure, exercise can help you avoid developing hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels.\u003c/p\u003e\u003cp\u003eSome examples of aerobic exercise you may try to lower blood pressure include walking, jogging, cycling, swimming or dancing. You can also try high-intensity interval training, which involves alternating short bursts of intense activity with subsequent recovery periods of lighter activity. Strength training also can help reduce blood pressure. Aim to include strength training exercises at least two days a week. Talk to your doctor about developing an exercise program.\u003c/p\u003e","3. Eat a healthy diet":"\u003cp\u003eEating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 11 mm Hg if you have high blood pressure. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.\u003c/p\u003e\u003cp\u003eIt isn't easy to change your eating habits, but with these tips, you can adopt a healthy diet:\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eKeep a food diary.\u003c/strong\u003e Writing down what you eat, even for just a week, can shed surprising light on your true eating habits. Monitor what you eat, how much, when and why.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eConsider boosting potassium.\u003c/strong\u003e Potassium can lessen the effects of sodium on blood pressure. The best source of potassium is food, such as fruits and vegetables, rather than supplements. Talk to your doctor about the potassium level that's best for you.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eBe a smart shopper.\u003c/strong\u003e Read food labels when you shop and stick to your healthy-eating plan when you're dining out, too.\u003c/li\u003e\u003c/ul\u003e","4. Reduce sodium in your diet":"\u003cp\u003eEven a small reduction in the sodium in your diet can improve your heart health and reduce blood pressure by about 5 to 6 mm Hg if you have high blood pressure.\u003c/p\u003e\u003cp\u003eThe effect of sodium intake on blood pressure varies among groups of people. In general, limit sodium to 2,300 milligrams (mg) a day or less. However, a lower sodium intake \u0026mdash; 1,500 mg a day or less \u0026mdash; is ideal for most adults.\u003c/p\u003e\u003cp\u003eTo decrease sodium in your diet, consider these tips:\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eRead food labels.\u003c/strong\u003e If possible, choose low-sodium alternatives of the foods and beverages you normally buy.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eEat fewer processed foods.\u003c/strong\u003e Only a small amount of sodium occurs naturally in foods. Most sodium is added during processing.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eDon't add salt.\u003c/strong\u003e Just 1 level teaspoon of salt has 2,300 mg of sodium. Use herbs or spices to add flavor to your food.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eEase into it.\u003c/strong\u003e If you don't feel you can drastically reduce the sodium in your diet suddenly, cut back gradually. Your palate will adjust over time.\u003c/li\u003e\u003c/ul\u003e","5. Limit the amount of alcohol you drink":"\u003cp\u003eAlcohol can be both good and bad for your health. By drinking alcohol only in moderation \u0026mdash; generally one drink a day for women, or two a day for men \u0026mdash; you can potentially lower your blood pressure by about 4 mm Hg. One drink equals 12 ounces of beer, five ounces of wine or 1.5 ounces of 80-proof liquor.\u003c/p\u003e\u003cp\u003eBut that protective effect is lost if you drink too much alcohol.\u003c/p\u003e\u003cp\u003eDrinking more than moderate amounts of alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications.\u003c/p\u003e","6. Quit smoking":"\u003cp\u003eEach cigarette you smoke increases your blood pressure for many minutes after you finish. Stopping smoking helps your blood pressure return to normal. Quitting smoking can reduce your risk of heart disease and improve your overall health. People who quit smoking may live longer than people who never quit smoking.\u003c/p\u003e","7. Cut back on caffeine":"\u003cp\u003eThe role caffeine plays in blood pressure is still debated. Caffeine can raise blood pressure up to 10 mm Hg in people who rarely consume it. But people who drink coffee regularly may experience little or no effect on their blood pressure.\u003c/p\u003e\u003cp\u003eAlthough the long-term effects of caffeine on blood pressure aren't clear, it's possible blood pressure may slightly increase.\u003c/p\u003e\u003cp\u003eTo see if caffeine raises your blood pressure, check your pressure within 30 minutes of drinking a caffeinated beverage. If your blood pressure increases by 5 to 10 mm Hg, you may be sensitive to the blood pressure raising effects of caffeine. Talk to your doctor about the effects of caffeine on your blood pressure.\u003c/p\u003e","8. Reduce your stress":"\u003cp\u003eChronic stress may contribute to high blood pressure. More research is needed to determine the effects of chronic stress on blood pressure. Occasional stress also can contribute to high blood pressure if you react to stress by eating unhealthy food, drinking alcohol or smoking.\u003c/p\u003e\u003cp\u003eTake some time to think about what causes you to feel stressed, such as work, family, finances or illness. Once you know what's causing your stress, consider how you can eliminate or reduce stress.\u003c/p\u003e\u003cp\u003eIf you can't eliminate all of your stressors, you can at least cope with them in a healthier way. Try to:\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eChange your expectations.\u003c/strong\u003e For example, plan your day and focus on your priorities. Avoid trying to do too much and learn to say no. Understand there are some things you can't change or control, but you can focus on how you react to them.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eFocus on issues you can control and make plans to solve them.\u003c/strong\u003e If you are having an issue at work, try talking to your manager. If you are having a conflict with your kids or spouse, take steps to resolve it.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eAvoid stress triggers.\u003c/strong\u003e Try to avoid triggers when you can. For example, if rush-hour traffic on the way to work causes stress, try leaving earlier in the morning, or take public transportation. Avoid people who cause you stress if possible.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eMake time to relax and to do activities you enjoy.\u003c/strong\u003e Take time each day to sit quietly and breathe deeply. Make time for enjoyable activities or hobbies in your schedule, such as taking a walk, cooking or volunteering.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003ePractice gratitude.\u003c/strong\u003e Expressing gratitude to others can help reduce your stress.\u003c/li\u003e\u003c/ul\u003e","9. Monitor your blood pressure at home and see your doctor regularly":"\u003cp\u003eHome monitoring can help you keep tabs on your blood pressure, make certain your lifestyle changes are working, and alert you and your doctor to potential health complications. Blood pressure monitors are available widely and without a prescription. Talk to your doctor about home monitoring before you get started.\u003c/p\u003e\u003cp\u003eRegular visits with your doctor are also key to controlling your blood pressure. If your blood pressure is well-controlled, check with your doctor about how often you need to check it. Your doctor may suggest checking it daily or less often. If you're making any changes in your medications or other treatments, your doctor may recommend you check your blood pressure starting two weeks after treatment changes and a week before your next appointment.\u003c/p\u003e","10. Get support":"\u003cp\u003eSupportive family and friends can help improve your health. They may encourage you to take care of yourself, drive you to the doctor's office or embark on an exercise program with you to keep your blood pressure low.\u003c/p\u003e\u003cp\u003eIf you find you need support beyond your family and friends, consider joining a support group. This may put you in touch with people who can give you an emotional or morale boost and who can offer practical tips to cope with your condition.\u003c/p\u003e"},"has_flash":false,"flash_content_url":null,"flash_content_height":null,"flash_content_width":null}