High Blood Pressure? Here Are 9 Surprising Ways to Lower It Without Medication

High blood pressure sounds like a simple and minor problem until you remember its nickname: "The Silent Killer." It is a disease (yes, it's a disease) that affects 15% of Israelis over the age of 18, a third of those over 55, and, as it turns out in recent years, many children. Seemingly symptomless, especially in its early stages, it is one of the main causes of heart and vascular diseases and strokes.

High blood pressure is a significant risk factor for morbidity and mortality from cardiovascular diseases and other complications. Optimal blood pressure control can lead to a reduction in these complications.

Patients with high blood pressure often require chronic treatment with blood pressure-lowering medications, and many need multiple drugs. However, alongside medication, there are additional non-drug methods that help lower and balance blood pressure, sometimes allowing for the reduction or cessation of medications.

So how can you lower blood pressure without medication?

1. Lose weight. Losing weight lowers blood pressure and improves the response to blood pressure-lowering medication. Even a weight loss of 0.5 kg is enough to lower blood pressure.

2. Reduce salt intake. The link between salt consumption and high blood pressure has been proven in hundreds of studies. The American Health Department recommends limiting salt intake among people with high blood pressure, those with a family history of the disease, and people over 45. Gradually reduce the amounts and minimize consumption of soup powders, pickled vegetables, and other processed foods.

3. Breathe deeply. Slow, deep breathing can lower blood pressure. A daily practice of 10-15 minutes allows for proper breathing and lowers blood pressure.

4. Reduce fat intake. While fat, especially saturated fat found in red meat and fatty dairy products like butter and cheese, does not directly affect blood pressure, it accelerates atherosclerosis, increasing the risk of heart and vascular diseases.

5. Eat more fruits and vegetables. Fruits and vegetables contain dietary fibers that contribute to lowering blood pressure. They also contain bioflavonoids, powerful plant chemicals acting as antioxidants, helping to maintain the strength and flexibility of blood vessel walls.

6. Increase omega 3 intake. Omega 3 fatty acids, primarily found in fish like salmon, tuna, and halibut, are known for their significant contribution to heart health and blood vessel flexibility. Studies show that in combination with a weight-loss diet, they also successfully reduce blood pressure.

7. Quit smoking. Smoking adversely affects arterial flexibility and causes blood vessel constriction, especially those supplying oxygen to the heart. Additionally, it has a direct impact on blood pressure: even among young and healthy smokers, there is an immediate increase in blood pressure and arterial stiffness after smoking, lasting about two hours.

8. Engage in physical activity. Physical activity, combined with weight loss, is one of the most proven ways to reduce blood pressure, even with moderate exercise.

9. Reduce stress. High stress levels have been linked to illness, and action should be taken to reduce it. Teach yourself to relax and be optimistic, think positively, and spend time in nature. Avoid excessive workloads. Laugh more, as laughter is good for health, and remember that you can improve your health condition if you learn to relax and take care of your nervous system.