Lower Your Blood Pressure Without Drugs

June 19, 2008

Posted by Maggie Spilner

Since my husband just told me his blood pressure hit 140 during his latest doctor’s visit, I thought I’d review with you what I reminded him about natural ways to control blood pressure so that you never have to take medications with unwanted side effects.

Perhaps you are one of 50 million or more Americans who already takes blood pressure medications. Doctors frequently prescribe these drugs and rarely advise their patients to do something before medication is necessary. Prescribing a pill is easier than counseling patients on diet and exercise. And often pills become necessary because doctors wait too long to bring attention to the problem. (And patients are often as willing to take a pill as the doc is to prescribe it.)

High blood pressure is a sneaky disease. Your arteries slowly gum up with fat deposits and your heart strains, weakens and enlarges in order to keep blood pumping through your veins. Early intervention works best if you start when your systolic (top number) is between 130 and 139. Hypertension (another word for high blood pressure) is diagnosed at 140 and above.

Aerobic exercise, like brisk walking for 30 minutes five days a week, helps bring systolic numbers down as much as some blood pressure medications. Combine that with a low salt diet with plenty of veggies and fruits and you may do even better. Cutting out sugar and refined carbs helps, too. Quit smoking and limit alcohol to no more than two drinks a day if you value your health. Losing weight can help tremendously, too.

Keep in touch with your doctor to see if your blood pressure is actually improving over time. Lifestyle changes do not work for everyone. But if you are already on medication, you may be able to reduce or eliminate it if you dedicate yourself to a walking program.

The Anti-Aging Bottom Line: Nearly half of all adults have high blood pressure, which puts them at serious risk for developing heart disease, the leading cause of death in the U.S. If you have high blood pressure, you may be able to avoid having to take medication to keep your blood pressure in a healthy range by making changes in your diet and lifestyle.

QUICK TIP: As Jean Carper explains, the DASH diet can be as effective as drugs at lowering blood pressure. Learn More

Written exclusively for Stop Aging Now, the authority on anti-aging research, anti-aging nutrition, and anti-aging supplements.