Chronically high blood pressure is called hypertension. Generally, no symptoms are associated with hypertension, although dizziness and headaches may occur in the more advanced stages.

Hypertension produces increased pressure on the arterial walls. This added pressure may produce tears in the arterial wall that may develop into plaque deposits. This plaque buildup can lead to heart disease, peripheral vascular disease, stroke, aneurysms, vision loss, and kidney failure.

Most people can make lifestyle changes to lower blood pressure. The key to success is to make one change at a time. Making too many changes at once can be overwhelming and lead to failure. Slowly incorporate the following changes to lower blood pressure without medication.


Eat a Low Fat Diet

Fast food restaurants, name-brand cookies and cakes, potato chips, and many other processed foods provide an overabundance of not only fat, but bad fat. These foods are full of saturated fat and hydrogenated oil. Saturated fat is known to cause cardiovascular disease. Hydrogenated oils are also known as trans-fat and are also linked with cardiovascular disease.

Good fat is necessary for good health. For example, many people take Vitamin D supplements, but do not take them with a meal containing fat; so much of the Vitamin D is not absorbed by the body. Good fat can also help lower your risk for heart disease and other cardiovascular problems. Opt for small amounts of monounsaturated and polyunsaturated fats. These are found in nutritious foods such as olive oil, nuts, and avocados. Opt for lean cuts of meat and trim the fat prior to eating.

Weaning yourself off of fatty, processed foods can be quite difficult because cravings for the carbohydrates and the man-made chemicals can be strong. Start out by avoiding all fast-food restaurants. Do not buy anything from them. Replace all breads and pastas with 100% whole-grain bread and pasta. Make your own pies using fresh fruit and whole-grain flour. The whole-grain foods may taste “weird,” at first, but you will end up loving these foods. Also, avoid all food containing high-fructose corn syrup, a man-made sugar replacement that is known for increasing appetite and causing diabetes.

Eat Less Salt

“A lower sodium level — 1,500 milligrams (mg) a day — is appropriate for people 51 years of age or older, and individuals of any age who are African-American or who have hypertension, diabetes or chronic kidney disease,” explains the Mayo Clinic in their article, “High blood pressure (hypertension): Lifestyle and home remedies.” “Otherwise healthy people can aim for 2,300 mg a day or less.”

Many processed foods are packed full of sodium, so read the food labels. The easiest method for lowering sodium intake is to shop the perimeter of the store, avoiding the inner aisles containing the canned and boxed food. Opt for fresh meat, dairy, fruits, and vegetables.

Most food should not need added salt, so avoid the salt shaker in favor of herbs and spices. Fresh herbs and spices are more flavorful. Toss whole-grain pasta with fresh, diced tomato, olive oil, fresh basil, freshly-ground black pepper, and freshly-grated Parmesan cheese instead of using canned tomato sauce. If there is a demand for tomato sauce, learn how to make it from scratch. The point is that fresh foods are more flavorful and negate the need for added salt.

Decrease Alcohol Consumption

Alcohol consumption is directly related to hypertension. “The association between alcohol and high blood pressure is particularly noticeable when the alcohol intake exceeds five drinks per day. Moreover, the connection is a dose-related phenomenon. In other words, the more alcohol that is consumed, the stronger is the link with hypertension,” explains MedicineNet in their article, “How Do Alcohol, Coffee, and Smoking Influence Blood Pressure?”

Quit Smoking and Avoid Secondhand Smoke

Tobacco smoke is overwhelmingly linked to cardiovascular disease. Chemicals in cigarettes contribute to hypertension, hardening of the arteries, and plaque buildup. Combined with diabetes, smoking is practically a guarantee of cardiovascular disease.

Some people find it very difficult to quit smoking. Others transfer their habit to eating, so they suffer weight gain as a consequence. Speak with a family physician about options. Some people may find medications helpful, while others may have to develop another habit to replace smoking. Be mindful of new habits and make an effort to choose something healthy. If quitting smoking is about the habit of doing something, an electronic cigarette may be helpful.

Exercise Regularly

Regular exercise is highly effective for lowering blood pressure. Aim for at least 30 to 60 minutes of exercise per day. Choose an enjoyable activity such as walking, hiking, or bike riding. If arthritis or other physical limitations are a factor, try swimming. Many communities offer water aerobics specifically for this reason.

Some people may need to take blood pressure medication while they gradually make these lifestyle changes. Most blood pressure medications have important negative side effects, so work with your doctor to wean yourself off of these medications. Those who have high blood pressure due to genetics may have to permanently take blood pressure medication.

These lifestyle changes must be a lifelong commitment. Not only do they help lower blood pressure to a healthy level, but they help prevent hypertension and other related diseases such as cardiovascular disease and diabetes.

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