9 ways to control high blood pressure without medication

Patients diagnosed with high blood pressure may always be worried about medications and changes that help keeping the blood pressure under control.

However, lifestyle changes can help in controlling blood pressure significantly without being dependent on medicines all the time. Proper lifestyle change and regulated habits play an important role in successfully delaying and reducing the need of medication. This article shall follow 10 important tips to maintain to blood pressure without heavy usage of medicines.


  • Weight

Weight plays a vital role in the way our body functions. Excess weight means excess responsibility on our organs to keep our body strong. Blood pressure is directly linked to weight. As weight increases, blood pressure too, increases. Obesity is one of the most common reasons for blood pressure in the modern world. Unhealthy diet and bad food cause not only unhealthy weight gain but also clog our arteries and disrupting our breathing system. Disrupted breathing function also raises the blood pressure in the body. Weight loss is therefore an important aspect of reducing and controlling blood pressure. According to research, men with a waistline greater than 40 inches and women with a waistline greater than 35 inches are more susceptible to high blood pressure and other related diseases.

  • Exercise

Regular physical activities worth 30 minutes a day can help lower the blood pressure by 5 to 8 mm. Consistent exercising keeps the blood pressure in control. Elevated blood pressure can lead to hypertension furthering the growth of a myriad of diseases. Physical activities ensure lowered blood pressure. Exercises like aerobics, cycling, jogging, walking, swimming dancing and other high intensity training exercises not only control your blood pressure but also provide the body with strength.

  • Yoga

A vital component of Ayurveda, Yoga is a complete package to ensure good health and proper functioning of the body. Breathing exercises like pranayams help in circulation of oxygen across the system to maintain healthy blood pressure levels.

  • Diet

A diet rich in whole grains, fibers, vegetables and fruits can lower the body’s blood pressure. Patients suffering from high blood pressure must avoid fat and dairy products. According to research, the DASH, i.e., the Dietary Approaches to Stop Hypertension diet helps in easing high blood pressure.

  • Potassium

A regular supply of potassium balances the amount of sodium in the body. A diet full of fruits and vegetables helps in increasing the potassium level that aids in blood pressure control.

  • Alcohol

Alcohol can be both good and bad for the body’s health. Moderate intake of alcohol, approximately one or two drink helps in lowering blood pressure by 4mm. However, don’t overdo the intake of alcoholic drinks as this can lead to imbalance of vital nutrients in the body.

  • Smoking

Smoking is injurious to health in more ways than one. Cigarette smoking can increase blood pressure and deteriorate overall health. Quitting smoking not only gives you a longer healthspan but also controls hypertension.

  • Caffeine

Caffeine is known to have adverse effects on blood pressure. A single caffeinetated drink can raise blood pressure by 10 mm. As our internal organs are sensitive to caffeine, caffeinated products must be avoided by patients suffering from heart diseases, hypertension and high blood pressure.

  • Stress

Chronic stress is the most common reason for all modern day diseases. Stress can largely contribute to high blood pressure and make the body react in unhealthy ways. Control your stress with breathing exercises, avoid stress triggers and give yourself enough time for relaxation by engaging in enjoyable activities.

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