Many can avoid high blood pressure meds

DEAR DR. ROACH » What are some natural ways to reduce blood pressure?

— JW

DEAR READER » Too often, physicians jump to medication treatment to control blood pressure, when there are nondrug ways of reducing blood pressure that are often overlooked.

Not every person with high blood pressure is salt-sensitive, but overall, reducing salt can make a significant improvement in high blood pressure — an average of 5 points systolic and 3 points diastolic from moderate salt restriction. Other dietary changes proven to improve high blood pressure include high potassium foods, such as fruits; a more plant-based diet with more vegetables and legumes and less meat; and higher calcium and magnesium in the diet.

Alcohol can have an extremely large harmful effect on blood pressure in many people, especially the day after drinking three or more drinks. Smoking also raises blood pressure, and quitting has many health benefits beyond the drop in blood pressure. Regular moderate-intensity exercise (40 minutes three or four times weekly) similarly improves blood pressure.

There is evidence for benefit from some supplements.

Not everybody with high blood pressure can avoid medications with these natural remedies, but there are many who can, and many of these natural remedies have additional health benefits beyond blood pressure.

A study on aged garlic supplements was methodologically strong and showed a drop in systolic blood pressure an average of 5 points. Smaller trials showed benefit with the supplements berberine and whey protein. Dark chocolate and decaf coffee/tea have small beneficial effects.

Finally, some types of meditation have been shown to help lower blood pressure. Even slow, deep breathing techniques can lower blood pressure in the short term.

Not everybody with high blood pressure can avoid medications with these natural remedies, but there are many who can, and many of these natural remedies have additional health benefits beyond blood pressure.