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How to Successfully Control High Blood Pressure Without Medications


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  • If you’re diagnosed with high blood pressure, it’s necessary to control your condition immediately even if you feel perfectly fine
  • The good news is that there are many ways to manage high blood pressure and avoid its fatal complications

If you’re diagnosed with high blood pressure, it’s necessary to control your condition immediately even if you feel perfectly fine. Remember: Hypertension isn’t called a “silent killer” for no reason. This condition can progressively damage various body organs if left uncontrolled for too long.1

The good news is that there are many ways to manage this condition and avoid its fatal complications. Moreover, you don’t have to use potentially harmful antihypertensive medications right away, since you may be able to control your blood pressure through lifestyle and dietary changes.

Regularly Monitor Your Blood Pressure at Home

The first step to controlling your blood pressure is to know your readings. Regularly monitoring blood pressure at home is highly recommended, as it gives you an idea of the state of your health and helps you determine whether your treatment plan is working or not.

When choosing a home blood pressure monitoring device, make sure that the cuff fits your arms properly, since an incorrect cuff size may give a false elevated blood pressure reading. You should also check if your device has been validated. Take it with you the next time you visit your physician, so they can check if it’s accurate and if you know how to use it correctly.2 Here are some tips to help you get the right blood pressure reading at home:3,4,5

Follow the proper body position — Sit upright with your back supported by a chair, and be sure to keep your feet flat on the floor. Rest your arm on a flat surface to ensure that it’s properly supported, with the upper arm being in the same level as your heart.

Double-check the placement of the cuff — Place the cuff on your bare arm, 1 inch above the bend of your elbow.

Sit quietly before measuring your blood pressure — Sit still for three to five minutes before taking your blood pressure reading. You should also avoid talking during this procedure, since it may increase your systolic blood pressure by up to 10 mmHg.

Avoid nicotine, caffeine and alcohol — Do not smoke or drink alcoholic and caffeinated beverages 30 minutes prior to measuring your blood pressure levels.

Take multiple readings — You can check if your blood pressure reading is correct by measuring the pressure on both arms and comparing the results against each other. It’s normal to have slight variations between the blood pressure in your left and right arm. However, a difference that’s greater than 10 points may indicate peripheral artery disease.

Keep in mind that home monitoring is not a substitute for your doctor’s appointment. You still need to consult your physician regularly even if you’re measuring your blood pressure on your own.

Natural Ways to Reduce Your Blood Pressure Levels

You don’t have to subject yourself to aggressive drug treatment just to lower your blood pressure levels, especially if it’s only mildly elevated. Some medications can cause uncomfortable side effects, so before you include them in your regimen, consider doing these drug-free ways to control your blood pressure first:6,7,8,9

Eat a healthy, balanced diet — Make sure that your diet consists of organic foods instead of processed ones that contain sugar, grains and trans fat. You should also swap carb-rich foods for sources of healthy fats, such as avocados, grass fed butter, coconut and grass fed meat, just to name a few.

You shouldn’t just focus on eliminating salt from your diet, either. While sodium causes fluid retention, which in turn leads to high blood pressure, it’s still an essential nutrient for maintaining and regulating blood pressure. The key to controlling your blood pressure level is to maintain a proper sodium-to-potassium ratio by incorporating potassium-rich whole foods into your diet.

Cut back on caffeine and avoid alcohol — Drinking excessive amounts of alcohol may cause a rise in blood pressure levels. Caffeine may also raise the blood pressure levels of people who don’t regularly consume it. If you suspect that you’re sensitive to this substance, try cutting back on caffeinated beverages to see if it has any effect on your levels.

Quit smoking — Smoking not only puts you at risk of a sudden spike in blood pressure and heart rate, but it may also damage your blood vessels and narrow your arteries over time. Quitting this bad habit is one of the best things that you can do for your overall health.

Exercise regularly — Exercising regularly is one of the most effective strategies for normalizing high blood pressure levels. You should consider doing high intensity interval exercises, and while you’re at it, you should practice Buteyko breathing method too, which involves breathing through your nose instead of your mouth during exercise.

Learn how to address your stress — Stress can be relieved through meditation, yoga, deep breathing exercises or Emotional Freedom Techniques  (EFT). You can also ease this negative emotion by doing activities that you enjoy, like watching movies or listening to relaxing music.

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Seek Support From Your Family and Friends

Living with high blood pressure may be easier if you have supportive family and friends who can encourage you to stay on track of your treatment plan, and give you the emotional and moral support that you need. You may also consider joining a support group to get in touch with people who know exactly what you’re going though. These support groups are also great sources of practical tips that can help you lessen the effects of hypertension to your daily life.10


High Blood Pressure: Introduction

What Is High Blood Pressure?

High Blood Pressure Range

High Blood Pressure Symptoms

High Blood Pressure Causes

High Blood Pressure Medications

High Blood Pressure Treatment

How to Control High Blood Pressure

High Blood Pressure Remedies

High Blood Pressure Side Effects

High Blood Pressure Headache

High Blood Pressure During Pregnancy

High Blood Pressure Prevention

High Blood Pressure Diet

Essential Oils for High Blood Pressure

Herbs for High Blood Pressure

Supplements for High Blood Pressure

High Blood Pressure FAQ

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