5 simple ways to lower your blood pressure without medication, according to a cardiologist

Eat a healthy diet: A healthy diet, such as the DASH diet, can help lower blood pressure by reducing sodium intake and increasing potassium intake. The DASH diet emphasizes fruits, vegetables, whole grains, and low-fat dairy products

Exercise regularly: Regular physical activity can help lower blood pressure by improving blood flow and circulation. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

Maintain a healthy weight: Losing even a small amount of weight can help lower blood pressure. If you are overweight or obese, talk to your doctor about healthy weight loss strategies.


Reduce sodium intake: Sodium is a major contributor to high blood pressure. Aim to limit your sodium intake to no more than 2,300 milligrams per day, and ideally, to 1,500 milligrams per day.

Limit alcohol consumption: Alcohol can raise blood pressure temporarily. If you drink alcohol, do so in moderation. Men should have no more than two drinks per day, and women should have no more than one drink per day.

Cook more meals at home: This gives you more control over the amount of sodium in your food.

Read food labels carefully: Pay attention to the amount of sodium in processed foods.


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