How to lower BP without drugs

I was recently diagnosed with a moderate Hypertension. I want to know if I can manage the condition without taking drugs.

Ibrahim (by SMS)

Lowering high blood pressure without medication is totally achievable through some life changing habits such as; a heart-healthy diet made up of fruits, vegetables, whole grains and lean proteins. It is also important to limit one’s intake of salt (about a teaspoon a day).  Regular exercise of about 150 minutes of moderate aerobic activity each week usually made up of brisk walking or biking. If you’re overweight, losing even a small amount of weight can significantly lower blood pressure.

I’ve seen individuals drop their numbers with just a 5-10% weight loss. Managing stress through meditation also helps. Reducing alcohol intake can positively affect blood pressure. If you drink, do so in moderation. As for caffeine, monitor your intake; some people are more sensitive than others. Aim for 7-9 hours of quality sleep per night which has been proven to reduce the Blood Pressure.

It is important to regularly monitor your blood pressure at home to see how your lifestyle changes impact it. This feedback can be motivating!

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