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How to Lower Blood Pressure Without Drugs

Exercise and weight loss are crucial. Following a DASH diet and drinking hibiscus tea or cocoa can also help lower blood pressure without drugs.

Hypertension, or high blood pressure, does not give out many warning signs. You can’t usually feel whether your blood pressure is high or low, and as a result it can creep upwards sometimes without you noticing it. If it really sneaks up on you, you may need to take medications to bring it down. Fortunately, though, there are ways to lower blood pressure without drugs.

Can You Really Lower Blood Pressure Without Drugs?

Q. I am a healthy active 44-year-old man. Recently, my blood pressure has been higher than normal. First, it was noticed in the doctor’s office with routine readings a little high. They suggested white-coat hypertension.

Then, with each visit, the measurements remained high. I’ve been taking metoprolol daily for a few months, but the blood pressure still reads high. I am concerned.

My doctor says that high blood pressure is “the silent killer.” Knowing that just makes my pressure higher!

Are there any suggestions for diets, supplements or home remedies that would help me in my struggle to regulate these readings?

A. New guidelines from the American Heart Association and the American College of Cardiology call for blood pressure to stay lower than 130/80. This can be quite a challenge.

DASH Diet and Some Supplements Help Lower Blood Pressure Without Drugs:

Fortunately, a number of nondrug strategies can help you get your numbers down. Scientific studies support following a DASH (Dietary Approaches to Stopping Hypertension) diet rich in vegetables and fruits (Schwingshackl, Bogensberger & Hoffmann, Journal of the Academy of Nutrition and Dietetics, online Oct. 27, 2017). Regular exercise and weight loss are also effective.

Studies also support consuming beet juice, dark chocolate, pomegranates or hibiscus tea to lower blood pressure without drugs. You will find more information about such home remedies and details on the DASH diet in our book, The People’s Pharmacy Quick & Handy Home Remedies.

When you measure your blood pressure, make sure you follow the best practices. You’ll find them here.

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About the Author
Terry Graedon, PhD, is a medical anthropologist and co-host of The People’s Pharmacy radio show, co-author of The People’s Pharmacy syndicated newspaper columns and numerous books, and co-founder of The People’s Pharmacy website. Terry taught in the Duke University School of Nursing and was an adjunct assistant professor in the Department of Anthropology. She is a Fellow of the Society of Applied Anthropology. Terry is one of the country's leading authorities on the science behind folk remedies..
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