Brief Answer:
Lifestyle modifications:

Detailed Answer:
Hello and welcome,

There are several lifestyle and nutritional things you can do to lower your blood pressure. It is good that you are interested in trying this before medications. I usually suggest that patients try lifestyle modifications and then I recheck with them after 3 months to help with motivation and for keeping on track. If lifestyle modifications are not helping after 6 months and if there have been at least 3 elevated blood pressure readings (not necessarily in clinical setting as that tends to increase blood pressure), then I do recommend medication as it is risky to continue to have high blood pressure over the long term.

So - things that have been researched and shown to decrease blood pressure:

1. Decrease alcohol intake to no more than 1 drink a day. A review of 15 studies showed a direct correlation of increased BP with increased alcohol intake.

2. Cardiovascular exercise of at least 30 minutes on most days of the week. This can include a brisk walk - it doesn't have to be a high intensity work out.

3. Meditative practices such as mindfulness, breathing practices, yoga, tai chi, listening to Celtic or XXXXXXX music, and other calming practices can decrease blood pressure. A way to start is to do this 5 minutes in morning and night.

One easy technique of relaxation breathing if you are new to this sort of thing is 4x4 breathing. Find a comfortable position sitting or lying down. Close your eyes or focus on an object. Breathe in counting to 4 slowly and breathe out counting to 4 slowly. Focus on the breath. Do this for 4 cycles. Then repeat. Do this for 4 minutes. When your mind wanders, gently acknowledge this and return to focusing on your breath.

4. Decrease salt: This one is for people with a family history of high blood pressure. Before getting too ambitious about decreasing salt, try it for a few weeks and see if it makes a difference. This one is really applicable to only certain groups, although it is generally healthier to have less sodium.

5. Some studies indicate that the supplement CoQ10 (60 mg 3x/dy) decreases blood pressure.

6. Foods rich in potassium (bananas, sweet potatoes, kidney beans, peas, cantaloupe and honey dew melon) may be helpful. Potatoes are included in this group but be careful not to overdo these as they have a high glycemic index (turn to simple sugar easily).

7. Decrease caffeine intake: A study by Duke University showed that 3 cups of coffee/dy significantly increased blood pressure. Consider cutting back or doing decaf. If you drink a lot of coffee, cut back very gradually to prevent withdrawal symptoms.

8. If you think you have sleep apnea, such as if you snore, consider getting it evaluated and treated such as with a C-PAP machine. Obstructive sleep apnea increases a hormone that can increase blood pressure.

9. If possible, avoid overwork - beyond 40 hours/work, especially if you have a high stress job.

10. Herbal teas that contain a large amount of hibiscus can decrease blood pressure.

I hope this information helps! Please let me know if I can provide further information or clarification.

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