If you have high blood pressure, you will need to be assessed by a doctor at least once a year, though more frequent consultations may be recommended in some cases. For mildly-elevated blood pressure, it can be normalised through weight loss, regular exercise and healthy eating.

High blood pressure: 5 Ways to lower it without medicine

Here are five things you can do to reduce your blood pressure.

1. Stick to a healthy diet

  • Avoid foods high in cholesterol and saturated fats such as:
    • Animal fats
    • Eggs (Health Promotion Board recommends consuming no more than 4 egg yolks per week)
    • Red meat (e.g. beef and lamb)
    • Coconut milk
    • Palm oil
  • Instead, choose:
    • Lean meats
    • Fish
    • Low-fat dairy products
  • Increase your intake of fruits and vegetables
  • Cut back on salty foods

2. Exercise regularly

​​Exercise at least five times a week to lower your high blood pressure. Brisk walking is one of the best and simplest forms of exercise.

3. Watch your weight

It has been proven that ma​intaining a healthy body weight reduces the risk of high blood pressure.​

4. Quit smoking

If you smoke, quit! Not only can smoking raise your blood pressure, it’s also a risk factor for coronary artery disease and stroke.​​

5. Take it easy

A healthy blood pressure can be achieved through good stress management. To manage stress:

  • Exercise regularly
  • Adopt a balanced approach to work and family life

In addition, relax whenever possible to ease the tension, since stress may aggravate your blood pressure.

What if these tips don't lower your high blood pressure?

If these measures are not successful, your doctor may put you on drug treatment, which has to be complemented by a healthy lifestyle. Treatment of hypertension for most people is lifelong.

See previous page for the causes, dangers, and risk factors of high blood pressure (hypertension).

Ref: T12