5 Ways To Control Hypertension Without Medication

Most people prefer avoiding daily medication. Here are some expert suggested ways to control hypertension without medicine. Read on. 

Navya Kharbanda
Written by: Navya KharbandaPublished at: May 12, 2022Updated at: May 12, 2022
 5 Ways To Control Hypertension Without Medication

High blood pressure or also known as hypertension is a condition in which there is a sudden increase in the blood pressure levels of a person. This condition is common and affects many people, especially in people who are obese. The optimum blood pressure level should be around 120/80 mm Hg. Several experts say that the blood pressure is considered high and not normal, when it is higher than 140 mm Hg systolic or 100 mm Hg diastolic. Hypertension or high blood pressure happens when your heart has to do extra work to pump blood, resulting in damage to the arteries in the whole process. 

Onlymyhealth started a campaign Focus of the month, in which we are focusing on various categories every month to spread more awareness. This month's focus is 'Healthy Living' and since hypertension is common among people, we will be talking about headaches due to this condition in this article. Onlymyhealth editorial team spoke to Dr. Anshul Kumar Gupta, Consultant Cardiologist, Manipal Hospital, Jaipur, to know about some ways to control hypertension without medication. 

Ways to control hypertension without medication 

Blood pressure levels going higher than the normal range can be a very dangerous sign for your health. Your lifestyle management plays a major role in balancing the blood pressure levels. According to Dr. Anshul, here are 5 ways to control hypertension without medication: 

1. Exercise 

Physical exercise is a friend for your body and can help in coping up with many risks and complications related to hypertension. Getting moderate and regular exercise is also believed to reduce high blood pressure levels. You can talk to your doctor or fitness expert about yoga or meditation as well. This will help in controlling hypertension without medication. 

2. Diet 

Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 11 mm Hg if you have high blood pressure. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet. You should avoid high sodium foods in the diet as much as possible. 

Also read: Reasons Why People Develop High Blood Pressure. Know Prevention and Treatment of Hypertension

3. Avoid smoking and alcohol 

Smoking and alcohol should be restricted  for not just controlling high blood pressure but also to protect your overall health and well being. Both cigarettes and alcohol can raise your blood pressure, putting your health at risk. And, alcohol consumption can also cause a lot of problems related to hypertension. Thus, avoid both of them to control the condition without medication. 

4. Reduce stress 


Chronic stress may contribute to high blood pressure. More research is needed to determine the effects of chronic stress on blood pressure. Occasional stress also can contribute to high blood pressure if you react to stress by eating unhealthy food, drinking alcohol or smoking. Take some time to think about what causes you to feel stressed, such as work, family, finances or illness. Once you know what's causing your stress, consider how you can eliminate or reduce stress.

Also read: World Hypertension Day 2021: 9 Foods That Should Be Avoided If You Have High Blood Pressure

5. Regular check ups 

Home monitoring can help you keep tabs on your blood pressure, make certain your lifestyle changes are working, and alert you and your doctor to potential health complications. Blood pressure monitors are available widely and without a prescription. Talk to your doctor about home monitoring before you get started. Regular visits with your doctor are also key to controlling your blood pressure without medication. Since hypertension is usually asymptomatic, timely diagnosis plays a vital role in its prevention. It could otherwise cause major damage to your heart, kidneys, brain, and eyes and lead to fatalities as well. You can follow the tips listed above to control hypertension without medication.