7 Ways to Lower Your Blood Pressure without Medication

by Lisa Nelson, RD, LN Health Professional

1. Invest in a home blood pressure monitor

It is wise to monitor your blood pressure at home, as well as your doctor's office. Combining your readings with your doctor's will provide a better measure of your high blood pressure and treatment to control it. Also, home monitoring will rule out if you suffer from white coat hypertension. Ideally, monitor your blood pressure at the same time every day.

2. Increase your potassium intake

Potassium works to balance out the sodium in your diet. An adequate potassium intake can lower systolic pressure and diastolic pressure. Some good potassium sources include cantaloupe, bananas, dates, nuts, oranges, and green leafy vegetables. If you are taking diuretics (i.e. water pills) to lower blood pressure, the excess urination can cause loss of potassium for some diuretics.

3. Reduce caffeine intake

Limit caffeine from tea, coffee, soda, sports drinks, and chocolate to maintain healthy blood pressure levels. Caffeine can lead to short, but significant increases in blood pressure.

4. Manage stress

Coping strategies to deal with stress can promote high blood pressure levels, such as overeating, smoking, and increased alcohol consumption. Implement stress management strategies to avoid these pitfalls.

5. Eat a diet rich in magnesium

Research has shown an inverse relationship between magnesium and blood pressure. Individuals with a high magnesium intake, typically have a low blood pressure. Some good sources of magnesium include peas, beans, whole grains, nuts, seeds, lima beans, squash, broccoli, spinach, and seafood.

Learn more about and implement the DASH diet to consume adequate levels of potassium and magnesium daily. For greatest success, implement changes gradually versus all at once.

6. Get adequate sleep

Research indicates insomnia may be linked to high blood pressure. Take steps to protect your sleep, such as going to bed and getting up at the same time every day (even on weekends), power down for one hour before bed (meaning no electronic devices), and have a regular bedtime ritual.

7. Lose weight

Being overweight or obese increases your risk for high blood pressure. As you gain weight, your blood pressure tends to rise. Weight loss of only ten pounds can positively impact blood pressure levels. Overweight is defined as a BMI of 25 to 29.9 and obesity is a BMI equal to or greater than 30.

Lisa Nelson, RD, LN
Meet Our Writer
Lisa Nelson, RD, LN

Lisa Nelson RD, a registered dietitian since 1999, provides step-by-step guidance to lower cholesterol and lower blood pressure, so you can live life and enjoy your family for years to come. Lisa's passion for health comes from her own family history of heart disease, so she doesn't dispense trendy treatments; Lisa practices what she teaches in her own daily life. Because her own health is the foundation of her expertise, you can trust that Lisa will make it truly possible for you to see dramatic changes in your health, without unrealistic fads or impossibly difficult techniques.