Health - Wellness
How To Lower Blood Pressure Without Medication
High blood pressure, or hypertension, is a red flag for cardiovascular health and — when left untreated — can lead to vision loss, sexual dysfunction, atherosclerosis, heart attack, stroke, and kidney failure. However, by regularly checking your blood pressure and making lifestyle changes, you’ll likely be able to lower it.
The Mayo Clinic claims that weight loss is the most effective lifestyle change to lower blood pressure, as it will drop about one mmHg per every two pounds of weight lost. Aerobic exercise — such as walking, running, dancing, cycling, or swimming — for 150 minutes per week could lower blood pressure by 5 to 8 mmHg.
Eating more fruits and vegetables and reducing saturated fat intake could lower blood pressure by 11 mm Hg, while reducing sodium intake to 1,500 milligrams or less daily will drop blood pressure by 5 or 6 mm Hg. Stopping smoking, reducing caffeine, and controlling stress can also help lower blood pressure.