9 Ways To Get Rid Of High Blood Pressure Without Medication
Beat hypertension and lower your blood pressure with simple lifestyle changes to protect yourself from this hidden health problem. According to research or other evidence, the following self-care steps may be helpful:
Watch out for Hidden Salt
Avoid using too much table salt, limit salty fast foods, and read labels to find low-sodium foods in your grocery store. Labels on foods is one of the sneakiest ways salt gets into your food. It’s right there on the label, but many of us don’t take the time to read it. Trust me, if you just turn over the package and read it before you buy it, it will save your life.
Drink (a little) alcohol
According to a review of 15 studies, the less you drink, the lower your blood pressure will drop—to a point. A study of women at Boston’s Brigham and Women’s Hospital, for example, found that light drinking (defined as one-quarter to one-half a drink per day for a woman) may actually reduce blood pressure more than no drinks per day.
One “drink” is 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of spirits to achieve the goal of low blood pressure. Other studies have also found that moderate drinking—up to one drink a day for a woman, two for a man—can lower risks of heart disease.
Take a Breath
Slow breathing and meditative practices such as qigong, yoga, and tai chi decrease stress hormones, which elevate renin, a kidney enzyme that raises blood pressure. Try 5 minutes in the morning and at night for low blood pressure. Inhale deeply and expand your belly. Exhale and release all of your tension. (Try these stress-busting yoga poses to relieve tension.)
Taking 100 mg a day of this powerful antioxidant may have a significant impact on your blood pressure after one to several months
Boost heart health with supplemental garlic
600 to 900 mg a day of a standardized garlic extract can improve heart and blood vessel health, and also has a mild blood pressure–lowering effect