A review of research literature highlights a diverse range of options to lower blood pressure. In Australia high blood pressure (hypertension) affects 1 in 4 men and 1 in 5 women. Normal range is below 140 (aim for 130) and below 90 (aim for 80) and every day you are above range, you are accumulating risks of heart attacks, stroke, dementia, cognitive impairment, aneurysm, kidney failure, blindness, sexual dysfunction and problems in pregnancy.

Many options are medication-based there are also many non-medication options, including:

  • Nutrition – DASH diet or vegetarian (focusing on whole grains, fruits, vegetables and low-fat dairy products)
  • Other foods – garlic, low salt, hibiscus tea, bananas, garlic, low carb, pomegranate, fish oil and grape seed extract
  • Functional exercise like Tai Chi, yoga and pilates
  • Strength or aerobic exercise
  • Relaxation activities such as reading a book, meditation, listening to music
  • Treats like bananas and dark chocolate (but reduce sugar)
  • Stop smoking

Here a comparison on these lifestyle modifications when compared to medications: BP chart

References:

  • https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20045868
  • https://www.ahajournals.org/doi/full/10.1161/hypertensionaha.118.10267
  • https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(17)30003-8/fulltext#seccestitle70
  • https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(17)30003-8/fulltext#seccestitle70
  • https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1832195
  • https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/647952
  • https://jamanetwork.com/journals/jama/article-abstract/395495
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3679769/
  • https://pubmed.ncbi.nlm.nih.gov/14629852/#:~:text=Results%3A%20After%2012%2Dweeks%20of,cholesterol%20increased%204.7%20mg%2FdL.
  • https://pubmed.ncbi.nlm.nih.gov/30707138/
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3860955/
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5742671/
  • https://www.mdedge.com/familymedicine/article/62004/cardiology/how-effective-are-lifestyle-changes-controlling-hypertension#5501JFP_ClinicalInquiries5-tab1
  • https://www.nps.org.au/assets/86042695e7c1533b-5d322735f00c-a9e13c1e8cdb8709bc57547d423afb379103db7ef4be0ffbd0acf22125a6.pdf
  • https://www.healthline.com/health/high-blood-pressure-hypertension/lower-it-fast#5
  • https://pubmed.ncbi.nlm.nih.gov/8339414/
  • https://www.ahajournals.org/doi/full/10.1161/circulationaha.106.661140
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6621350/https://pubmed.ncbi.nlm.nih.gov/27888156/
  • ://www.ahajournals.org/doi/pdf/10.1161/hy1001.096212
  • https://www.cochrane.org/CD003822/HTN_angiotensin-receptor-blockers-for-the-treatment-of-high-blood-pressure
  • https://www.healthline.com/health/high-blood-pressure-hypertension/lower-it-fast#11
  • https://www.ncbi.nlm.nih.gov/books/NBK69571/
  • https://www.ncbi.nlm.nih.gov/books/NBK71708/
  • https://www.nature.com/articles/jhh201013
  • https://jamanetwork.com/journals/jama/article-abstract/395495