High blood pressure, or hypertension, is a common medical condition that affects millions of people worldwide.

While medication is a common approach to managing hypertension, there are also several alternative approaches that can lower blood pressure without the use of drugs. Here are ten alternative approaches to lowering high blood pressure:.

1. Mind-body techniques

Stress is often linked to hypertension, so it’s important to find ways to manage stress on a regular basis. Mind-body techniques such as meditation, deep breathing exercises, and yoga can help reduce stress and lower blood pressure.

One study found that practicing yoga for 12 weeks resulted in significant reductions in blood pressure compared to a control group.

2. Acupuncture

Acupuncture is a traditional Chinese medicine technique that involves inserting thin needles into specific points on the body. Some studies suggest that acupuncture can help lower blood pressure by reducing anxiety and stress levels.

3. Biofeedback

Biofeedback is a technique that uses electronic devices to monitor and provide feedback on a person’s physiological responses. It can help people learn to control their blood pressure by relaxing their muscles and breathing slowly and deeply.

4. Dietary changes

Eating a healthy diet can help lower blood pressure by reducing the amount of sodium (salt) in your diet and increasing the amount of potassium-rich foods such as fruits and vegetables.

The DASH (Dietary Approaches to Stop Hypertension) diet emphasizes these types of foods and has been shown to be effective in lowering blood pressure.

5. Exercise

Regular physical activity can help lower blood pressure by strengthening the heart and blood vessels. Aim for 30 minutes of moderate exercise most days of the week, such as brisk walking, cycling, or swimming.

6. Supplements

Some supplements may help lower blood pressure, including magnesium, coenzyme Q10, and omega-3 fatty acids.

But before taking any supplements, it’s important to talk to your doctor to make sure they won’t interact with any medications you’re taking.

7. Massage therapy

Massage therapy can help lower blood pressure by reducing stress and promoting relaxation.

One study found that people who received 10-minute massages three times a week for five weeks had significant reductions in blood pressure compared to a control group.

8. Aromatherapy

Aromatherapy involves using essential oils to promote relaxation and reduce stress. Some essential oils that may help lower blood pressure include lavender, bergamot, and ylang-ylang.

9. Chiropractic care

Chiropractic care can help lower blood pressure by improving the communication between the brain and the body. One study found that people who received chiropractic adjustments had significant reductions in blood pressure compared to a control group.

10. Sleep

Getting enough sleep is important for overall health, but it may also help lower blood pressure.

One study found that people who slept six hours or less per night had significantly higher blood pressure than those who slept seven to eight hours per night.