Top 10 ways to control high blood pressure without medication

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If you have been diagnosed with blood pressure, you might be worried about how you can control those numbers.
Or you may want to keep your blood pressure before it gets worse,

Today we will cover about 10 ways to control blood pressure, without medication.

Your lifestyle plays crucial role in controlling your blood pressure.

If you control your blood pressure by healthy life style,

you can hinder and even avoid the use of medication.

by considering this fact,

we have gathered 10 lifestyle changes you can make to control blood pressure naturally.

1. Exercise regularly.


Exercise can help you to avoid hypertension.

If you already have hypertension it can lower your blood pressure to safer level.

If you have high blood pressure, exercising 150 minutes,

or 30 minutes most of the days can make you big favor.

It can reduce your blood pressure by 5 to 8 MM HG.

These exercises can be aerobic exercise which include,

• Walking.
• Jogging.
• Running.
• Swimming,
• Or dancing.

You can also include strength exercises like,

• Push ups
• Cycling
• Weight lifting
• Sit-ups
• Or hill walking.


2. Eat healthy diet.

Eating healthy diets can reduce your blood pressure by 11mm Hg.

These healthy diets can be,

• Whole grain rich diets
• Fruits
• Vegetables
• And low-fat dairy products.

This consumption strategy is commonly known as “dietary approaches to stop hypertension.” Or simply DASH.

3. Eat less salt.

Cutting your salt intake is probably the best way to control your blood pressure.

Dr Laffins Study show that low sodium diet has the same effect with one and half or two blood pressure medications.


If you have hypertension, limiting your sodium intake to 1500mg a day can decrease your blood pressure by 5- or 6-mm HG.

Because sodium is Hidden in so many foods.

avoiding sodium is difficult,

unless you cook everything from scratch at home,

never eat out and avoid processed foods of any kind, including bread.

But it’s possible.

“It takes about 10 to 14 days to adjust to a low-sodium diet; then some foods will begin to taste salty,” says Dr. Laffin.

7. Consume more potassium.

If you have high blood pressure you need to eat foods with large amount of potassium.

Taking 3000 to 3500 mg of potassium daily through foods like bananas and other vegetables is recommended.

foods with high amount of
• Fast foods.
• Processed foods.
• Carbohydrates.
• Potatoes. and
• Meets.

Contain low amount of potassium.

If you significant kidney problem, you should be carefull not to consume large amount of potassium.

Because your kidney may not be able to irradiate it.

Consuming potassium to recommended level can decrease your blood pressure by 5 mm hg.


8. Lose weight.

Increasing weight can increase your percentage of developing high blood pressure.

In fact, your blood pressure rises as your body weight increases.

Increasing activity is the best way to lose weight.

But if you want more tips and tricks to lose weight fast,

I have video totally dedicated for that.

You can find its link in the description below or at end screen when you finish this video.

Every 2.2 loss of pounds should result in a drop of 1 mmHg in blood pressure.



9. Getting restful sleep.

Your blood pressure drops when you’re sleeping.

In other words, not sleeping well affects your blood pressure.

People who experience sleep deprivation,

especially those who are middle-aged, have an increased risk of high blood pressure.

The national Sleep Heart Health Study found that.

regularly sleeping less than 7 hours a night,

and more than 9 hours a night was linked with an increased occurrence of hypertension.

Regularly sleeping less than 5 hours a night was linked to a significant risk of hypertension long term.


• setting a regular sleep schedule.
• spending time relaxing at night.
• exercising during the day.
• avoiding daytime naps.
• and making your bedroom comfortable,


Can help you to get proper sleep.

10. Consuming garlic.

Both fresh garlic and garlic extract are useful to lower blood pressure.

According to one clinical study,
a time-release garlic extract preparation may have a greater effect on blood pressure than regular garlic powder tablets.


Other 2012 research suggest that,

consuming garlic can lower your diastolic pressure by 6mmHg and systolic pressure by 12mmHg.


We have been taking about garlic for some time now.

You can find more benefits of garlic on my channel.

This is it guys.

If you have additional tip or trick comment on comment section.

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Until we met in other tips and tricks bye everyone.
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