A nondrug approach to lower blood pressure

High blood pressure quietly damages arteries, the heart, kidneys and brain, and medication is not the only way to bring it down. For people with mildly elevated readings - or anyone wanting to need less medication - lifestyle changes can lower blood pressure as much as a single drug.

The best-studied eating plan is DASH, built around vegetables, fruit, whole grains, low-fat dairy, fish, poultry, beans and nuts, with limits on red meat, sweets and sugary drinks. Pairing it with less sodium makes it more powerful still: most sodium comes from packaged and restaurant food, so cooking more at home and choosing low-salt versions pays off. Swapping some salt for potassium-rich foods such as bananas, potatoes, beans and yogurt helps the body shed sodium.

Regular aerobic exercise lowers pressure by several points on its own, and losing even a modest amount of weight adds more. Limiting alcohol, quitting smoking, sleeping well and managing stress all contribute smaller but real reductions.

Measure progress at home with a validated cuff, seated and rested, and share the log with your doctor. Lifestyle change is a genuine treatment - but never stop prescribed medication without medical advice.