Six ways to lower blood pressure without medicine.

Sourced from an article written by the MayoClinic Staff

Medicine isn't always the one and only answer.

Lifestyle plays an important role in treating high blood pressure. With controlling blood pressure by developing a healthy lifestyle, you can work towards delaying or even reducing the need for medication.

Here are six lifestyle changes you can make to lower your blood pressure and keep it down.

1. Lose weight and watch your waist line

Blood pressure goes hand in hand with weight increases. Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which continues to increase your blood pressure.

Weight loss is one of the most effective lifestyle changes for controlling blood pressure. In general, you may reduce your blood pressure by about 1 millimeter of mercury (mm Hg) with each kilogram (about 2.2 pounds) of weight you lose.

Beyond losing weight, you should also pay attention to your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure.

In general:

  • Men are at risk if their waist measurement is greater than 40 inches (102 centimeters).

  • Women are at risk if their waist measurement is greater than 35 inches (89 centimeters).

These numbers vary among ethnic groups. Ask your doctor about a healthy waist measurement for you.