High blood pressure (hypertension)

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10 ways to control high blood pressure without medication

6. Avoid tobacco products and secondhand smoke

On top of all the other dangers of smoking, the nicotine in tobacco products can raise your blood pressure by 10 mm Hg or more for up to an hour after you smoke. Smoking throughout the day means your blood pressure may remain constantly high.

You should also avoid secondhand smoke. Inhaling smoke from others also puts you at risk of health problems, including high blood pressure and heart disease.

7. Cut back on caffeine

The role caffeine plays in blood pressure is still debatable. Drinking caffeinated beverages can temporarily cause a spike in your blood pressure, but it's unclear whether the effect is temporary or long lasting.

To see if caffeine raises your blood pressure, check your pressure within 30 minutes of drinking a cup of coffee or another caffeinated beverage you regularly drink. If your blood pressure increases by five to 10 points, you may be sensitive to the blood pressure raising effects of caffeine.

Regardless of your sensitivity to caffeine's effects, doctors recommend you drink no more than 200 milligrams a day — about the amount in two cups of coffee.

8. Reduce your stress

Stress or anxiety can temporarily increase blood pressure. Take some time to think about what causes you to feel stressed, such as work, family, finances or illness. Once you know what's causing your stress, consider how you can eliminate or reduce stress.

If you can't eliminate all of your stressors, you can at least cope with them in a healthier way. Take breaks for deep-breathing exercises. Get a massage or take up yoga or meditation. If self-help doesn't work, seek out a professional for counseling.

9. Monitor your blood pressure at home and make regular doctor's appointments

If you have high blood pressure, you may need to monitor your blood pressure at home. Learning to self-monitor your blood pressure with an upper arm monitor can help motivate you. Talk to your doctor about home monitoring before getting started.

Regular visits to your doctor are also likely to become a part of your normal routine. These visits will help keep tabs on your blood pressure.

  • Have a primary care doctor. People who don't have a primary care doctor find it harder to control their blood pressure. If you can, visit the same health care facility or professional for all of your health care needs.
  • Visit your doctor regularly. If your blood pressure isn't well controlled, or if you have other medical problems, you might need to visit your doctor every month to review your treatment and make adjustments. If your blood pressure is under control, you might need to visit your doctor only every six to 12 months, depending on other conditions you might have.

10. Get support from family and friends

Supportive family and friends can help improve your health. They may encourage you to take care of yourself, drive you to the doctor's office or embark on an exercise program with you to keep your blood pressure low. Talk to your family and friends about the dangers of high blood pressure.

If you find you need support beyond your family and friends, consider joining a support group. This may put you in touch with people who can give you an emotional or morale boost and who can offer practical tips to cope with your condition.

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References
  1. Chobanian AV, et al. The seventh report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure. New England Journal of Medicine. 2003;289:2560.
  2. Flint AJ, et al. Body mass index, waist circumference, and risk of coronary artery disease: A prospective study among men and women. Obesity Research and Clinical Practice. In press. Accessed March 16, 2010.
  3. Your guide to lowering blood pressure with DASH. National Heart, Lung, and Blood Institute. http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf. Accessed March 9, 2010.
  4. Forman JP, et al. Diet and lifestyle risk factors associated with incident hypertension in women. Journal of the American Medical Association. 2009;302:401.
  5. Haskell WL, et al. Physical activity and public health: Updated recommendation for adults from the American College of Sports Medicine and the American Heart Association. Circulation. 2007;116:1081.
  6. Chase NL, et al. The association of cardiorespiratory fitness and physical activity with incidence of hypertension in men. American Journal of Hypertension. 2009;22:417.
  7. Reduce salt and sodium in your diet. National Heart, Lung, and Blood Institute. http://www.nhlbi.nih.gov/hbp/prevent/sodium/sodium.htm. Accessed March 16, 2010.
  8. Quitting smoking. National Heart, Lung, and Blood Institute. http://www.nhlbi.nih.gov/hbp/prevent/q_smoke/q_smoke.htm. Accessed March 16, 2010.
  9. Jefferis BJ, et al. Secondhand smoke (SHS) is associated with circulating markers of inflammation and endothelial function in adult men and women. Atherosclerosis. 2009;208:550.
  10. Limit alcohol intake. National Heart, Lung, and Blood Institute. http://www.nhlbi.nih.gov/hbp/prevent/sodium/sodium.htm. Accessed March 16, 2010.
  11. Sparrenberger F, et al. Does psychosocial stress cause hypertension? A systematic review of observational studies. Journal of Human Hypertension. 2009;23:12.
  12. Uiterwaal CS, et al. Coffee intake and incidence of hypertension. American Journal of Clinical Nutrition. 2007;85:718.
  13. Home blood pressure monitoring. American Heart Association. http://www.americanheart.org/presenter.jhtml?identifier=576. Accessed March 9, 2010.
  14. Dietary Guidelines for Americans, 2010. U.S. Department of Health and Human Services. http://www.cnpp.usda.gov/DGAs2010-PolicyDocument.htm. Accessed Feb. 18, 2011.
HI00027 March 22, 2011

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