Lower your high blood pressure without medication with these four changes

Health professionals suggest that making four simple lifestyle changes without medication can significantly reduce high blood pressure

High blood pressure affects one in three adults in the UK, yet only a quarter manage to keep it under control. This 'silent' condition significantly heightens the risk of heart attack or stroke if not detected early.

It's also responsible for hundreds of thousands of deaths annually. The NHS cautions that many individuals with high blood pressure may be unaware of their condition due to the lack of symptoms.

In rare cases, symptoms such as headaches, blurred vision and chest pain can occur. However, the only sure-fire way to determine if you have high blood pressure is through a blood pressure check. Treatment options are available for those diagnosed with high blood pressure, with most medications taken as daily tablets.

But there are also non-pharmaceutical methods to improve high blood pressure. Walter Gjergja, co-founder and chief wellness officer at Zing Coach, highlights four natural strategies to combat high blood pressure, reports Gloucestershire Live.

Maintain an active lifestyle for a healthy heart

According to Gjergja, movement is often the best medicine. He recommends at least 150 minutes of moderate exercise or 75 minutes of intense exercise per week.

"Start out with low-impact exercises such as walking, hiking, swimming, and cycling that reduce blood pressure and improve cardiovascular health without stressing the joints," he added. "Exercising outdoors - if you are in a suitable environment - also has substantial additional benefits relating to sunlight, fresh air, and reconnection with nature."

Yoga, tai chi and qi gong are also helpful, combining harmonious movements that get the blood flowing with deep breathing techniques that lower stress hormones, to keep your body in perfect health.

Adopt healthy habits

Exercise is only half of the "recipe", Gjergja says. No amount of walking or yoga can undo the damage that smoking does to your blood vessels, for instance.

If you want to be truly healthy, you need to cut out any unhealthy vices that are undoing all of your positive efforts, the expert explains. That goes beyond cigarettes and alcohol, even habits such as staying up late can cause blood pressure to skyrocket.

"Go to bed earlier and take some time to relax, using stress-reduction techniques such as meditation, yoga, or deep breathing to help you fall asleep," he suggests. "Blood pressure decreases and normalizes during rest, so aim for at least seven hours of quality sleep every night."

Make smart dietary choices

The Dietary Approach to Stop Hypertension (DASH) diet focuses on increasing the intake of fruits, vegetables, whole grains, lean proteins, and low-fat dairy, while cutting down on sodium, a major contributor to high blood pressure. It's recommended to consume no more than 2,300 milligrams of sodium daily and swap salty snacks for potassium-rich foods like bananas, spinach, sweet potatoes, and avocados.

But it's not just about food; what you drink matters too. Keep alcohol to a minimum, with women limited to one drink per day and men to two, or even less if possible.

Caffeine should also be on the watch list as it can cause a temporary spike in blood pressure. Instead, choose herbal teas and consider adding herbs and supplements such as garlic, hibiscus, and omega-3-rich foods to your diet to help manage hypertension and maintain heart health.

Gjergja noted: "Nutrition is obviously correlated to weight, and being substantially overweight is strongly linked to a higher incidence of blood pressure issues, therefore in the longer term aim at adopting a nutritional plan that will keep your weight at a healthy range."

Prioritise joy and connection

Gjergja emphasised the importance of happiness for health, saying: "Be healthy, but don't forget to be happy. Give yourself time to live, spend time with loved ones, and laugh. Laughter has been shown to have positive effects on cardiovascular health by reducing stress, improving blood flow, and relaxing blood vessels."

"A little humour - whether through socializing, comedy shows, or specific laughter sessions - will also lift your mood, putting you in a positive frame of mind to work out. Mindfulness practices can also help to refocus on positivity and gratitude, developing a more fulfilled and joyful attitude to life."

"Pets have the same effect. They keep us serene, lower stress and improve our emotional well-being, leading to lower blood pressure readings. They can also get you up and out the door."

Risks of having high blood pressure:

The NHS warns if your blood pressure is too high, it puts extra strain on your blood vessels, heart and other organs, such as your brain, kidneys and eyes. If it's not treated, it can increase your risk of serious conditions such as:

• heart disease
• heart attacks
• strokes
• heart failure
• kidney disease
• vascular dementia

Lowering your blood pressure even a small amount can help reduce your risk of these problems.