At Calvary Medical Clinic, with locations in Cleveland, Livingston, and Humble, Texas, our team of top-rated health care providers understand the importance of controlling high blood pressure. But can you really lower your blood pressure without medication? Yes.

It may not work for everyone, but there’s a distinct possibility that you can decrease your blood pressure medication, or avoid medication altogether if you follow these simple tips from the Calvary Medical Clinic team.

Strategies for lowering your blood pressure without medication

If your physician has prescribed blood pressure medication, you should always continue taking it as directed until your doctor indicates you can safely lower the dose or stop it altogether. Otherwise, there are several lifestyle changes you can make to bring those numbers down.

Exercise regularly

Good overall health is often linked to physical activity and routine exercise. Exercising 30 minutes daily, most days of the week, can lower your blood pressure as much as some medications.

Like any other muscle, your heart responds favorably to regular workouts, and a stronger heart usually means lower blood pressure.

You needn’t be a top athlete to experience the benefits of regular exercise. Brisk walking, dancing, and other aerobic activities that get your heart pumping and increase your breathing rate for 30 minutes can count as “exercise.” If you don’t have 30 minutes, split your favorite activity into two sessions of 15 minutes each.

Lose those excess pounds

If you’re overweight, you’ve probably heard all about how dropping those excess pounds can improve your overall health. But it’s important enough to say again—lose those excess pounds to help lower your blood pressure.

When you’re overweight or obese, your heart must pump much harder to force blood throughout your body. The harder your heart has to pump, the higher your blood pressure. Among other issues, persistently elevated blood pressure damages the heart muscle itself, which can lead to life-threatening heart failure.

Stop smoking

Another tip that bears repeating—stop smoking. Every time you smoke, your blood pressure goes up temporarily and your heart rate increases. Eventually, the chemicals in tobacco damage blood vessel walls and narrow arteries, which permanently increases blood pressure. Studies show that exposure to secondhand smoke can also elevate blood pressure.

Eat healthily

Nutrition provides the fuel you need for good physical health. Many individuals think of their diet when it’s time to lose weight. No matter what the scale says, however, a diet that’s low in sodium and includes whole grains, fruits, vegetables, low-fat dairy products, and lean meats can lower your blood pressure.

At Calvary Medical Clinic, we offer formal nutrition counseling to help you sort through the sometimes complicated task of reading nutrition labels, designing healthy but delicious meals for home, and making decisions about what to eat at your favorite restaurants.

Sleep well and reduce stress

Restful sleep is an important component of overall health and maintaining good blood pressure control. You can help ensure your body gets the sleep it needs by setting a regular bedtime, avoiding stressful situations in the evening, and keeping your bedroom comfortable. Yoga and/or meditation can also help reduce the stress that may be keeping you up at night.

Schedule a visit with us at Calvary Medical Clinic today for more information on lowering your blood pressure, as well as sound guidance on ways to improve your overall health. Call the office or book your appointment online.

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