What is high blood pressure?
High blood pressure, also known as hypertension, is a condition where the force of the blood against the artery walls is too high. Blood pressure is recorded as two numbers – systolic and diastolic. Systolic is the pressure when the heart beats. Diastolic is the pressure when the heart rests between beats. Normal blood pressure is less than 120/80 mmHg. High blood pressure is 130/80 mmHg or higher.
High blood pressure usually has no signs or symptoms. That’s why it’s called the “silent killer.” Left untreated, it can lead to heart attack, stroke, and other problems. About 1 in 3 U.S. adults—or 75 million people—have high blood pressure. Only about half (54%) of these people have their high blood pressure under control.
Many factors can raise blood pressure, including being overweight, drinking too much alcohol, having a family history of high blood pressure, age (blood pressure tends to rise as you get older), lack of exercise, stress, smoking, too much salt in the diet, and conditions like kidney disorders, thyroid disorders, and sleep apnea.
Is it possible to reverse high blood pressure without medication?
For some people, it is possible to lower blood pressure to normal levels without medication through lifestyle changes. This may be more likely if you have mildly elevated blood pressure, defined as a systolic pressure between 120-129 mmHg and diastolic pressure less than 80 mmHg. The higher your blood pressure and the longer you’ve had it, the less likely it is that you can successfully control it without medication.
That said, lifestyle changes should be the first step for anyone with elevated blood pressure, even if medication ends up being necessary too. Trying natural methods first may allow you to reduce the number or dose of blood pressure medications needed to control your hypertension.
Lifestyle changes to reduce blood pressure
If you have high blood pressure, these lifestyle modifications may help lower it:
Lose extra weight
Blood pressure often increases as weight increases. Being overweight can also cause disrupted breathing while you sleep (sleep apnea), which further raises your blood pressure. Weight loss is one of the most effective lifestyle changes for controlling blood pressure. Losing just 10 pounds can help lower your blood pressure.
Exercise regularly
Regular physical activity — such as 150 minutes per week, or about 30 minutes most days of the week — can lower your blood pressure by about 5 to 8 mmHg if you have high blood pressure. It’s important to be consistent because blood pressure can creep back up again if you stop exercising. Walking, jogging, cycling, swimming, or dancing are all good options.
Eat a healthy diet
Eating a diet rich in whole grains, fruits, vegetables, and low-fat dairy products and skimping on saturated fat and cholesterol can lower your blood pressure by up to 14 mmHg. Limiting sodium in your diet can also help.
Limit alcohol
Drinking alcohol in moderation — no more than one drink a day for women, or two a day for men — can potentially lower blood pressure by 2-4 mmHg. Drinking too much alcohol can actually raise your blood pressure.
Don’t smoke
Smokers are at higher risk of developing high blood pressure. Avoiding tobacco may help lower your blood pressure. For those who already have high blood pressure, quitting smoking may help reverse damage.
Reduce stress
Learning stress management techniques can help you cope with life’s unavoidable stresses. Try meditation, progressive muscle relaxation, deep breathing, or yoga. Listen to relaxing music. Make leisure time a priority. Spend time with supportive friends and family.
Monitor your sodium intake
Consuming less than 1,500 mg of sodium daily can reduce blood pressure. Limit processed foods and don’t add salt to foods when cooking or at the table.
Get enough potassium
Potassium helps balance sodium levels and can lower blood pressure. Aim for 3,500-5,000 mg per day from food sources like bananas, potatoes, leafy greens, and avocados.
Take natural supplements
Certain supplements may also help lower blood pressure, like omega-3 fish oils, magnesium, vitamin D, coenzyme Q10, and garlic. However, talk to your doctor before trying supplements, especially if you’re already taking blood pressure medications.
Examples of reversing high blood pressure with lifestyle changes
Here are some real-life examples of people who successfully lowered their high blood pressure without medication:
Tom, age 49
Tom had a blood pressure of 145/95 mmHg. His doctor said it was borderline high and suggested Tom lose 10-15 pounds, exercise more, and improve his diet to get his blood pressure down. After 6 months of following the doctor’s advice, Tom lost 12 pounds. He started walking briskly 30-60 minutes 4 days a week. He limited sodium and ate more fruits, vegetables, whole grains, beans, fish, and nuts. After making these changes, Tom’s blood pressure decreased to 128/80 mmHg.
Maria, age 52
Maria had a starting blood pressure of 160/100 mmHg. Her doctor said she had stage 2 hypertension and recommended medication, as well as lifestyle changes. Maria wanted to try controlling it naturally at first. She joined a gym and started swimming 3 days a week. She also followed the DASH diet, which emphasizes fruits, veggies, and low-fat dairy while limiting sugar, salt, and red meat. In 4 months, Maria’s blood pressure lowered to 135/85 mmHg without medication.
Frank, age 63
Frank was diagnosed with hypertension with a blood pressure of 142/90 mmHg. He was overweight and didn’t exercise. Frank started walking every day and also started riding his bike on weekends. After losing 15 pounds over 2 months, Frank’s blood pressure decreased to 128/80 mmHg. His doctor said if he keeps up this regimen, Frank may avoid needing medication.
Who can reduce blood pressure without medication?
You’re more likely to successfully lower blood pressure without medication if:
– You only have mildly elevated blood pressure (in the range of 130-139/80-89 mmHg)
– You have made lifestyle changes before that worked to lower your blood pressure
– You don’t have other underlying health conditions that contribute to hypertension
– You are willing to commit to both short-term intensive lifestyle changes as well as long-term maintenance
– You have a strong social support network of family and friends
– You don’t have extremely stressful life circumstances
– You are under age 60
The longer you’ve had high blood pressure and the more severe it is, the less likely it can be lowered without medication. African Americans also tend to have more treatment-resistant hypertension, meaning lifestyle changes alone are often not enough.
In general, you should start seeing improvements within a few weeks to months after making lifestyle modifications. But it can take up to one year to see the full effects.
When is medication needed to control high blood pressure?
There are some situations where high blood pressure requires medication treatment in addition to lifestyle changes:
– If your blood pressure is 140/90 mmHg or above after sincerely trying natural methods first
– If you already have heart disease, diabetes, chronic kidney disease, or stroke
– If you have heart failure, peripheral artery disease, or a history of aortic aneurysm
– If you have already had a heart attack or stroke
– If you are over age 60
– If your 10-year risk of heart disease or stroke is 20% or greater
– If your blood pressure is still elevated after one year of natural treatment
– If you have migraines, retinopathy, or other signs of organ damage from long-term untreated high blood pressure
Doctors may prescribe different types of blood pressure medications like diuretics, ACE inhibitors, ARBs, beta blockers, calcium channel blockers, alpha blockers, alpha-beta blockers, nerve depressors, and vasodilators. Most people need a combination of two or more medications to control their hypertension.
Is it safe to stop taking blood pressure medication?
If you are currently on blood pressure medication, you should never stop it abruptly without medical supervision. Suddenly stopping medication can actually lead to a dangerous spike in blood pressure.
Some doctors may recommend slowly tapering off medication if you have maintained a blood pressure lower than 130/80 mmHg for 6 months to 1 year through natural treatment. However, this should only be done gradually and under a doctor’s direction.
If you stop medication, you will need very frequent monitoring to ensure your blood pressure remains controlled through lifestyle treatment. Your doctor can advise you on how often to follow up and check your blood pressure.
Even with natural treatment, most people still need to continue taking at least some blood pressure medication long-term. You should never alter or stop your medication regimen without explicit guidance from your healthcare provider.
The takeaway
Mildly elevated high blood pressure can sometimes be reduced to healthy levels through weight loss, more exercise, diet changes, and other lifestyle measures. However, the higher your starting blood pressure and the longer you’ve had hypertension, the less likely that natural methods will be sufficient to control it.
Medication is necessary for most people with more severe high blood pressure, especially if they already have heart disease or diabetes. But making healthy lifestyle changes should be the foundation of treatment for anyone with elevated blood pressure. Work on developing long-term habits to lower your risk.
Be patient and persistent in finding natural ways to reduce your blood pressure without medication. But don’t stop or alter prescribed medications without medical guidance. Controlling high blood pressure is crucial for protecting your health and lowering your risk of serious complications like stroke and heart attack. By partnering with your doctor and making smart lifestyle choices, you can successfully manage your blood pressure and improve your overall well-being.