Dr Vivek Baliga, physician, discusses simple ways to lower elevated blood pressure naturally using simple lifestyle measures. For more information on Dr Vivek, visit his online profile here - http://baligadiagnostics.com/dr-vivek-baliga/

1. Lower Blood Pressure
Without Medicines
Patient Presentation
Dr Vivek Baliga B
Consultant Physician
Bangalore

2. Introduction
● ‘Can I lower blood pressure without medicines?’ Has this question
ever crossed your mind?
● A diagnosis of high blood pressure can be worrying. Many begin to
wonder as to how they ended up having high blood pressure
despite taking every measure possible in keeping themselves
healthy.

3. Disclaimer
Always consult your doctor for treatment and advice
regarding your health.

4. New Definition
● American Heart
Association now
defines high blood
pressure as pressure
over 120/80 mmHg.

5. Why Worry About High Blood Pressure
● Hypertension is sometimes called a ‘silent killer’. This is because it
rarely produces any symptoms.
● However, where the complications of high blood pressure occur,
then symptoms such as chest pain, breathlessness, lower urine
output (from kidney involvement) and dizziness may occur. These
symptoms form a part of hypertensive emergency and reducing
blood pressure within 24 to 48 hours is essential.
● This way the organ damage can be halted.

6. Is Medication Always Needed?
● This is a perfectly normal question as the thought of having to take
medications can be quite daunting.
● It is important to remember that hypertension management is not
just medications alone. Certain changes need to be made in one’s
lifestyle in order to keep blood pressure under control.
● Sometimes, in early stages hypertension, medication is not required
and simple lifestyle changes are sufficient.

7. Can Blood Pressure Be
Lowered Without Medicines?
YES IT CAN!

8. Lose Weight
● Being overweight is a common risk factor in the development of
high blood pressure. It is also a risk factor in the development of
heart disease and other ailments.
● A common problem that is associated with being overweight is
sleep apnoea.
● There exists a close link between sleep apnoea and high blood
pressure.

9. In one study, reducing the weight by 4
kg reduced systolic blood pressure by
4.5 mmHg and diastolic blood pressure
by 3 mmHg.
InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care
(IQWiG); 2006-. Can losing weight lower high blood pressure? 2008 Jul 30 [Updated 2015 Jul 1].Available
from: https://www.ncbi.nlm.nih.gov/books/NBK279231/

10. Lower Your Salt Intake
● High salt intake is a well-known risk factor in the development of
hypertension. If you keep your salt intake low, you can lower blood
pressure without medicines.
● Currently recommend no more than 4 g per day of salt in your diet.
This amounts to around 2.2 g of sodium.
● Follow the DASH diet.

11. Clinical studies have shown that
reducing salt intake can lower
blood pressure by 2 to 8 mmHg.

12. Step 3 - Exercise Regularly
● Make sure you exercise regularly and you could lower blood
pressure without medicines.
● Stopping exercise can lead to the blood pressure increasing once
again.
● A regular exercise plan is important especially in those who have
borderline high blood pressure. This is because the exercise can
prevent blood pressure from increasing to a point where oral
medications are required.

13. 30 minutes of moderate intensity
aerobic exercise can lower blood
pressure by 5 to 9 mmHg.

14. Lower Alcohol Intake - Moderation Is Key!
● Alcohol in small quantities is not a bad thing.
● Clinical studies have shown that moderate alcohol intake on a
regular basis can reduce the blood pressure by up to 4 mmHg.
● However, if you consume excessive alcohol, your blood pressure will
most certainly increase.
If you do not take alcohol at all, don’t start now!

15. Stop Smoking!
● It has been proven time and again that smoking increases blood
pressure. Individuals who smoke have a spike in the blood pressure
immediately after they have finished their cigarette.
● Smokers have a lower blood pressure than normal, and sometimes
stopping smoking can increase blood pressure.
● Remember, smoking affects all vital organs, and is a risk factor for
heart attacks and strokes, along with many types of cancer.

16. Stopping Smoking
May Not Help Blood
Pressure Much, But
Will Prevent Heart
Attacks, Strokes and
Cancer.

17. Cut Down The Coffee
● Coffee contains caffeine. Caffeine has been shown to increase
blood pressure in those individuals who consume it rarely.
● Blood pressure increases to the tune of 10 mmHg have been noted.
● It is for this reason coffee should be avoided for at least 30 minutes
before checking blood pressure at home.

18. Manage Your Stress
● Stress is well known in increasing blood
pressure.
● Lower your stress levels through yoga,
exercise, meditation, and breathing
exercises.
● Don’t hesitate to seek counselling if
needed.

19. It’s Simple Measures That Can
Help Lower Blood Pressure
Without Medicines.

20. For More Information, Click On The Links
In The Description Below...