- Of all the non-drug measures used to prevent and treat high blood pressure, weight reduction is one of the most effective. If you are overweight, reducing your weight by just 5 percent can bring down your blood pressure. The extra pounds force your heart to work harder, which increases your pressure levels.
- If you do 30 minutes of moderately intense physical activity, such as brisk walking or swimming, at least three times a week, you can lower your blood pressure. Exercise helps strengthen your heart and makes it more efficient.
- A diet rich in fiber that incorporates fruits and vegetables as well as low-fat dairy products should be adopted. Similarly, sodium intake must be lowered. High sodium intake is associated with blood pressure elevation. Fiber helps reduce insulin levels, which correlate to high blood pressure.
- When you smoke a cigarette, the nicotine increases your heart rate and prevents sufficient levels of oxygen from getting into your blood. This makes your heart work harder and increases blood pressure. A 2006 study in Bristol, England, found a connection between alcohol intake and higher levels of blood pressure. If you quit smoking and drink less alcohol, you could improve your blood pressure.
- In 2005, the Mayo Clinic released its review of studies involving hypnosis for many diseases and conditions, including hypertension. The subjects in the study had reduced blood pressure levels immediately and up to six months after being hypnotized for the condition. The medical community does not current understand why hypnosis seems to work and more research is needed.
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