How to lower blood pressure
People with hypertension often need several medications to control blood pressure. But lifestyle changes can ratchet it down too, and maybe even eliminate the need for drugs.
“Anybody who has hypertension should be encouraged to work with their physician to try various things that might help them lower their blood pressure without the use of pharmacologic agents,” says Matthew Burg, PhD, an associate clinical professor of medicine at Columbia University Medical Center in New York.
Here are 10 au naturel ways to lower your blood pressure.
By following current guidelines on exercise—30 minutes a day, most days a week—you can bring down your blood pressure significantly, says Gerald Fletcher, MD, a cardiologist at the Mayo Clinic, in Jacksonville, Fla., and a spokesman for the American Heart Association.
If you’ve been sedentary, try aerobic exercise to reduce your systolic blood pressure—the top number—by three to five points, and the bottom by two to three, says Dr. Fletcher.
People who get moving are often able to reduce the number of hypertension medications they’re on, he adds. Pick something you like—walking, running, swimming, cycling—and stick with it.
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