Hypertension, also known as high blood pressure, is a common health condition characterized by elevated blood pressure in the arteries. It is caused by many factors, including genetics, lifestyle habits, and age.

While medication can help manage hypertension, there are also various non-medical ways to control hypertension, which can effectively lower blood pressure and decrease the risk of serious health problems such as heart attack, stroke, and kidney disease. This article explores the ten best non-medical ways to control hypertension.

1. Exercise regularly

Regular exercise, such as brisk walking, jogging, cycling, or swimming, can help lower blood pressure. Exercise strengthens the heart and blood vessels, making them more efficient in transporting blood and oxygen to the body.

It also helps reduce stress and improve sleep, two factors that can contribute to hypertension. Aim for at least 30 minutes of moderate-intensity exercise, five days a week, or as advised by your doctor.

2. Maintain a healthy weight

Being overweight or obese is a significant risk factor for hypertension. Excess body weight puts extra strain on the heart and blood vessels and can lead to inflammation that damages them.

Losing even a small amount of weight can help lower blood pressure and improve overall health. Aim for a body mass index (BMI) of 18.5 to 24.9, which is considered normal weight.

3. Follow a healthy diet

Eating a diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats can help control hypertension.

Such a diet, called the DASH (Dietary Approaches to Stop Hypertension) diet, emphasizes low-sodium and low-fat foods and has been shown to lower blood pressure by several points. Avoid or limit foods high in salt, saturated and trans fats, and sugar, as they can worsen hypertension.

4. Reduce sodium intake

Excess sodium intake can cause fluid retention and increase blood pressure. The recommended daily sodium intake for adults is less than 2,300 milligrams, or about one teaspoon of salt.

To reduce sodium intake, read food labels, opt for unprocessed or fresh foods, use spices and herbs instead of salt in cooking, and avoid adding salt to meals at the table.

5. Limit alcohol intake

Drinking too much alcohol can increase blood pressure and contribute to other health problems. The recommended alcohol intake is no more than one drink per day for women and two drinks per day for men.

A drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of spirits.

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6. Quit smoking

Smoking damages blood vessels and increases the risk of hypertension and other heart-related problems. Quitting smoking can improve blood pressure and overall health. Ask your doctor for advice and support on quitting smoking.

7. Reduce stress

Chronic stress can increase blood pressure and contribute to hypertension. Finding ways to manage stress, such as exercise, meditation, yoga, deep breathing, or talking to a therapist, can help lower blood pressure and improve mental health.

Identify your stress triggers and develop a coping plan for them.

8. Get enough sleep

Not getting enough sleep or having poor quality sleep can also increase blood pressure. Aim for seven to eight hours of sleep per night, and establish a regular sleep routine.

Avoid caffeine, alcohol, and electronic devices before bedtime, as they can interfere with sleep quality.

9. Monitor blood pressure regularly

Regular monitoring of blood pressure can help detect hypertension early and prevent serious complications. Blood pressure should be measured at least once a year for adults over 40 years old, and more often for those at higher risk.

Home blood pressure monitoring can be a useful tool for tracking blood pressure between doctor’s visits.

10. Seek medical help

If lifestyle changes alone are not enough to control hypertension, medical treatment may be necessary.

Medications, such as diuretics, ACE inhibitors, calcium channel blockers, and beta-blockers, can help lower blood pressure and reduce the risk of complications. Your doctor can recommend the most appropriate medication based on your individual condition and health status.

Conclusion

Hypertension is a common health condition that can lead to serious health problems if left untreated.

By adopting non-medical ways to control hypertension, such as exercising regularly, maintaining a healthy weight, following a healthy diet, reducing sodium and alcohol intake, quitting smoking, managing stress, getting enough sleep, monitoring blood pressure regularly, and seeking medical help when necessary, you can effectively manage hypertension and improve your health and overall well-being.