5 Ways To Decrease High Blood Pressure Without Medications!

Learn these five strategies that can help manage your elevated blood pressure without medications!
High blood pressure, or hypertension, affects tens of millions in the USA and almost one billion folks worldwide. It is a risk factor for heart attacks, heart failure, kidney disease, strokes, aneurysms, and more. Many refer to it as the "silent killer" as you often do not know you have it until it starts to cause organ damage. That is why screening recommends anyone over the age of 18 years old gets at least a one time screening and those greater than 40 years old get screening yearly.
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[@flagmichael]

My BP was running close to 140/90 in my early 50s, causing my doctor to consider prescribing medications. In my mid-50s I was handed a project that was very high visibility and involved deploying equipment that was still in development. The project wrapped up three months later, but two days afterward I noticed I was having trouble getting my feet under me, just like when first getting out of bed some mornings. My wife took me to the ER, where my BP was 298/140-something. IV metoprolol got me down to a sensible pressure. Metoprolol continued to be my primary med for the next decade, but within a month of retiring my BP was 105/65. Cutting the metoprolol in half has kept me within limits for the last few years. I loved the job but it didn't love me back.

[@djnv4702]

Wow what a terribly stressful job you had! So glad you’re doing well now.

[@kaceeboxers3580]

I never trust my blood pressure at my doctors office. They ask questions during the test, the room is cold, I may have to void, they take the pressure through clothing, I have rushed to get there then wait for an hour - taken back and immediately have BP taken. All these factors contribute to higher than normal BP. I have Hashimotos and type 1 diabetes and do check my BP at home - normal and more than not, well below normal. One visit at my drs office I am 100/65 and anti am 131/72. They have me down as ‘essential’ hypertension. I battle with my doctor about these diagnoses as it only takes one time to get this placed on your chart. Last BW results visit, my doctor asked me if I had visited the portal and I told him NO, I won’t ever go there again as it pisses me off. You have me down for things I don’t have! His excuse is he can’t order certain blood work tests without these diagnoses. He is a functional doctor and does a ton of various bloodwork. This is part of the Medicare issue and may be part of commercial insurance as well. The entire thing is a racket.

[@janeolinger8038]

Thanks for taking the time to address this. It is very specific and therefore very helpful. I have also started to practice “4-7-8” breathing and this seems to be of some help as well.

[@WhiteboardMedicine]

Love to hear that Jane!

[@laurelmartone73]

1. I am 95% carnivore (non-processed) plus 2 cups of black coffee and a little bit of sauerkraut. I eat a lot of pink salt, but ZERO sugar or carbs (other than the sauerkraut and what is in eggs). I work an active job 60 hours per week, workout with weights and do hiit cardio 2 days/week. I consume Zero alcohol. I am 5’4” tall, 55 years old, and 116 lbs. My average blood pressure is 116/74. Very disappointed that you didn’t mention breathing techniques, meditation, and that low-carb/high-fat diets and intermittent fasting continue to be ignored or dismissed as ways to reverse chronic diseases and get off of medications.

[@yengsabio5315]

When it comes to dieting, I do avoid ultraprocessed, sugary foods more than some fatty foods that are generally considered 'bad' or framed as 'bad' by PRs of the industry.

[@djnv4702]

I check my bp at home. I noticed that even with ramipril my bp will go up if I start eating too many carbs and not enough exercise. I believe it’s caused by high insulin issues. If I go low fat, high carb, bp goes up.

[@stevec8861]

Sorry Doc, we're all different. Now in 60s and low carb high fat diet has kept me normal weight and bp under 120/80 for decades. Struggled with weight in my 30s on dash type diet. Agree high bp should be aggressively treated. Seems relatives with high bp treated early on just needed one med like an ACE inhibitor and could get off that one med with lifestyle changes you mentioned, but those who tried putting off meds, ended up needing 2-4 meds to treat the bp and resulting problems like A-fib or VT and were stuck with taking meds for life.

[@marklemont3735]

Thank you. Very specific actions to reduce bp!

[@WhiteboardMedicine]

Always our pleasure!

[@timweb1510]

Good topic man

[@WhiteboardMedicine]

Thank you, kindly, Tim!

[@6789uiop]

i went off high fat/low carb diet and lipids/blood pressure went down to normal. in my 60's i'm under the 18-59 BP goal. BUT my gut is fat now -that's visceral fat! height:waist ratio is bad now too.

[@WhiteboardMedicine]

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[@6789uiop]

the AJMC's JNC-8 seems to have contradictions; • When initiating therapy, patients of African descent without CKD should use CCBs and thiazides instead of ACE inhibitors. • Use of ACE inhibitors and ARBs is recommended in all patients with CKD regardless of ethnic background, either as first-line therapy or in addition to first-line therapy. • ACE inhibitors and ARBs should not be used in the same patient simultaneously.

[@mballer]

You are a good rule follower.

[@estelleschneider9033]

Dr. I share with you...those new digital monitors are junk. ..I have been in the hospital August through September 2023..with very high BP.. Those Machines are not accurate at All !! I was extremely concerned about the accuracy as my BP musymt be accurate. Plus zi observed Nurses Aides whom did not use them properly...many are in a hurry being shirt staffed..to check you off their list.. I said, Plesse use a manual ..do not want Digital Big difference.. I did a search..it is true..the manual is the best for accuracy..not so with digital I still prefer the old thermometers..especially rectal.. I wanted to share this you. For me..give me the original devices..we had them for a long time..they sre quite accurate ❤❤

[@systematic402]

Who the hell eats 6 servings of meat a day?! 😂

[@WhiteboardMedicine]

That’s a fair question! How serving size is defined for meat is a touch interesting. For instance, 1 serving = 3oz of lean meat which is how those servings/day can sometimes creep up!

[@6789uiop]

@@WhiteboardMedicine thanks! i'm used to macros, and 'servings' don't mean much to me. 3oz is more useful and not on the DASH graphic.