Your high blood pressure should be assessed by your doctor at least once a year, though more frequent consultations may be recommended in some cases. Mildly-elevated blood pressure may normalise when you lose weight, exercise more and reduce your salt intake.

High blood pressure: 5 ways to lower it without medicine

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

1. Stick to a healthy diet

  • You can lower your blood pressure or high blood pressure by avoiding foods high in cholesterol and saturated fats such as:
    • Animal fats
    • Eggs
    • 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 as well.​

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

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 page 1 on the causes, dangers, and risk factors of high blood pressure (hypertension).

Ref: T12