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16 Non-Drug Ways To Lower Blood Pressure

By Rebecca Abma

All too often, diabetes and hypertension go hand in hand. As many as two out of three adults with diabetes have hypertension (high blood pressure), too. And both conditions increase your risk of heart attack, stroke, and eye and kidney diseases.

Like blood sugar, your blood pressure levels can fluctuate throughout the day. Normal readings are at or below 120/80 mmHg, but a single reading above that isn't cause for alarm. Hypertension is defined as two or more consecutive readings above 140/90.

However, people with diabetes have a lower blood pressure target than the general public: Because of the increased risk of heart disease that comes with diabetes, the American Diabetes Association and the National Institutes of Health recommend that people with diabetes keep their blood pressure below 130/80.

If your blood pressure is elevated, your doctor may recommend lifestyle changes, such as following the DASH diet, before prescribing medication. The following are some other, non-drug blood-pressure reducers worth adopting whether or not you have hypertension.

1. Cut back on salt. It's no surprise that sodium can raise your blood pressure. A new study in the August 2008 issue of the American Journal of Clinical Nutrition confirms it. The study of more than 11,000 people found a high-sodium diet was directly linked to elevated blood pressure.

2. De-stress. A recent review of 107 studies on stress reduction techniques and blood pressure found that Transcendental Meditation, biofeedback, stress management training, and progressive muscle relaxation were all effective in lowering blood pressure.
Also, a study presented at the American Society of Hypertension's annual meeting in May 2008 found that listening to relaxing music for 30 minutes a day reduces blood pressure.

3. Go easy on the alcohol. Experts recommend no more than one drink a day for women and two drinks a day for men. In fact, studies show that when heavy drinkers cut down on alcohol, it lowers blood pressure. If you drink alcohol and are at risk of high blood pressure, talk to your doctor.

4. Pile on potassium. The USDA Dietary Reference Intakes recommend that adults consume at least 4,700 milligrams (mg) of potassium a day and no more than 2,300 mg of sodium. (However, most Americans do the reverse — we consume twice as much sodium as potassium.) A review of studies published in the July 2008 issue of Journal of Clinical Hypertension found that eating foods rich in potassium may help lower blood pressure. Good, low-glycemic sources of potassium include soybeans, canned beans, tomato sauce and paste, beet greens, spinach, halibut, lima beans, and lentils.

>>NEXT: Get more non-drug blood-pressure reducers.>>

Reviewed by Susan Weiner, R.D., M.S., C.D.E., C.D.N. 10/08