10 Lifestyle Changes Linked to Lower Blood Pressure without Medication

Girl checks her weight after quarantine. Digital scales with word ok surrounded by sport accessories, healthy food, water bottle and face mask. Concept of healthy lifestyle during self-isolation.If you have been diagnosed with high blood pressure, you may not know that you can make some easy lifestyle changes to help reduce your risk of heart disease. Before turning to medication, high blood pressure—which is also known as hypertension—should be managed by diet and exercise. By successfully following a healthy lifestyle, you may avoid, delay, or reduce the need for medications.

Studies have shown that ten lifestyle changes can be followed to help improve blood pressure. They are:

Control Weight


As weight increases, blood pressure often goes up. Taking control of your weight is one of the most effective lifestyle changes for lowering blood pressure. In general, it is possible to reduce blood pressure by about 1 mm Hg with each kilogram of lost weight. Besides just shedding pounds, take notice of your waistline. Carrying too much weight around the middle can put you at greater risk for high blood pressure.

Regular Exercise

Studies show that regular physical activity can lower blood pressure by about 5 to 8 mm Hg. 150 minutes a week or about 30 minutes a day is recommended. It is also essential to be consistent to keep blood pressure low.

Healthy Diet

By following a healthy diet rich in whole grains, fruit, vegetables, and low-fat dairy products, you can lower your blood pressure by up to 11 mm Hg. It isn’t easy to change eating habits, but by starting slowly and keeping a food diary, it can become second nature.

Reduce Sodium

The effect of sodium intake on blood pressure can vary among groups of people, but in general, most people benefit from cutting it from their diet. Even a small reduction of sodium can result in a reduction in high blood pressure.

Limit Alcohol

Alcohol is a tricky subject because it has been found to reduce and increase blood pressure. Moderation is key, so one drink a day for women and two for men can potentially lower blood pressure by about 4 mm Hg.

Quit Smoking

Quitting smoking can improve all aspects of health. But for blood pressure, it can help it return to normal levels, reducing your risk of heart disease.

Cut Caffeine

This is a highly debated subject among health professionals, but one fact is certain. For those who rarely consume it, caffeine can raise blood pressure up to 10 mm Hg. So, if you enjoy a cup of coffee from time to time, better opt for decaf.

Reduce Stress


Chronic stress has been found to contribute to high blood pressure. Take steps to reduce stress and remember that often, people react to stress by eating unhealthy foods, smoking, or drinking alcohol.

Monitor Blood Pressure

By investing in a home blood pressure monitoring device, you will keep tabs on your blood pressure to make certain your lifestyle changes are working.

Get Support

Family and friends’ support can go a long way to help keep you on track to lower your blood pressure. If you need support, consider joining a group that can put you in touch with people who can offer an emotional or morale boost.

Author Bio

Sarah began her interest in nutritional healing at an early age. After going through health problems and becoming frustrated with the conventional ways doctors wanted to treat her illness (which were not working), she took it upon herself to find alternative treatments. This led her to revolutionize her own diet to help her get healthier and tackle her health problems. She began treating her illness by living a more balanced lifestyle through healthy food choices, exercise and other alternative medicine such as meditation. This total positive lifestyle change led her to earn a diploma in Nutritional Therapy from Health Sciences Academy in London, England. Today, Sarah enjoys helping others by teaching healthy lifestyle changes through her personal consultations and with her regular contributions to the Doctors Health Press. Also, passionate about following her dreams in life, Sarah moved to France and lived in Paris for over 5 years where she earned a certification in beadwork and embroidery from Lesage (an atelier owned by Chanel). She then went on to be a familiar face sitting front row and reporting from Paris Fashion Week. Sarah continues to practice some of the cultural ways of life she learned while in Europe. They enjoy their food, and take the time to relax and enjoy many of life’s little moments. These are life lessons she is glad to have brought back home with her.