How can I control high blood pressure without medication?

If you are overweight or obese, are you trying to lose extra pounds and are you paying attention to your waistline?

Do you exercise regularly?

Do you eat a diet rich in whole grains, fruits, vegetables and low-fat dairy products, low-fat meats, fish and nuts?

Do you avoid foods rich in saturated fats, such as processed foods, full-fat dairy products and fatty meats?

Have you reduced your salt intake?

Have you limited the amount of alcohol you drink?

Have you stopped smoking?

Have you reduced your caffeine intake?

Are you trying to reduce your daily stress levels?

Based on your answers, there are several other ways that can help you control high blood pressure. A healthy lifestyle plays an important role in controlling high blood pressure, and can delay the need for medication. Weight loss is one of the most effective ways to control your blood pressure. With every kilogram you lose, you can lower your blood pressure for about 1 millimeter of mercury (mm Hg). You should also watch your waistline, because the increased amount of belly fat contributes to high blood pressure. Also regular physical activity (about 150 minutes a week) and healthy eating habits can reduce high blood pressure.

Based on your answers, you know a lot about how to control high blood pressure. The DASH diet is a dietary approach that helps stop hypertension. It consists of eating fruits, vegetables, whole grains, low-fat dairy products, low-fat meat, fish and nuts, and avoiding saturated fats and cholesterol. Reduced salt intake improves heart health and helps lower blood pressure. If you are a smoker, you should know that after each smoked cigarette, the blood pressure increases, so quitting smoking can help control hypertension. Also, chronic or occasional stress can contribute to high blood pressure, especially if you react to stress by eating unhealthy food, drinking alcohol or smoking.