10 ways to control high blood pressure without medication

1. Lose extra pounds and watch your waistline

Weight loss is one of the most effective lifestyle changes for controlling blood pressure

2. Exercise regularly

Regular physical activity can lower high blood pressure by about 5 to 8 mm hg. It's important to keep exercising to keep blood pressure from rising again. 

3. Eat a healthy diet

Eating a diet rich in whole grains, fruits, vegetables and low-fat dairy products and low in saturated fat and cholesterol can lower high blood pressure

4. Reduce salt (sodium) in your diet

Even a small reduction of sodium in the diet can improve heart health and reduce high blood pressure by about 5 to 6 mm Hg

5. Limit alcohol

Limiting alcohol to less than one drink a day for women or two drinks a day for men can help lower blood pressure by about 4 mm Hg

6. Quit smoking

Smoking increases blood pressure. Stopping smoking helps lower blood pressure. It can also reduce the risk of heart disease 

7. Get a good night's sleep

Poor sleep quality  getting fewer than six hours of sleep every night for several weeks ,can contribute to hypertension. 

8. Reduce stress

Long-term (chronic) emotional stress may contribute to high blood pressure. 

9. Monitor your blood pressure at home and get regular checkups

Home monitoring can help you keep tabs on your blood pressure.

10. Get support

Supportive family and friends are important to good health. They may encourage you to take care of yourself, drive you to the care