To lower blood pressure without medication, Mayo Clinic recommends weight loss, regular exercise, a healthy diet, reducing dietary sodium, limiting alcohol, quitting smoking and reducing caffeine intake. In addition, reducing stress can help to lower blood pressure naturally.
Specifically, a weight loss of just 10 pounds is associated with a reduction in blood pressure. Exercise recommendations include at least 30 minutes of activity on most days of the week. A healthy diet should include whole grains, fruits, vegetables and low-fat dairy products while minimizing saturated fat and cholesterol. Seeking support from family and friends or a support group can make it easier to achieve lower blood pressure naturally, notes Mayo Clinic. Patients should be aware that monitoring their blood pressure at home and with a healthcare provider is important for their health.