Scientific evidence indicates that -- in addition to a diet that is low in saturated fat and salt and rich in complex carbohydrates (vegetables, whole grains, legumes, and fruits) -- increased physical activity and regular practice of relaxation techniques such as yoga, Tai Chi, or Qigong should help to lower high blood pressure.
PHYSICAL ACTIVITY
A solid body of evidence shows that men and women of all age groups who are physically active have a decreased risk of developing hypertension. Findings from multiple studies indicate that exercise can lower blood pressure as much as some drugs can. People with mild and moderately elevated blood pressure who exercise 30 to 60 minutes three to four days per week (walking, jogging, cycling or a combination) may be able to significantly decrease their blood pressure.
BREATHING & STRESS MANAGEMENT
Blood pressure increases when a person is under emotional stress and tension, but whether or not psychological interventions aimed at stress reduction can decrease blood pressure in patients with hypertension is not clear.Nevertheless, recent studies suggest that ancient relaxation methods that include controlled breathing and gentle physical activity, such as yoga, Qigong, and Tai Chi, are beneficial. People with mild hypertension who practiced these healing techniques daily for two to three months experienced significant decreases in their blood pressure, had lower levels of stress hormones, and were less anxious.
The results of a recent small study suggest that a daily practice of slow breathing (15 minutes a day for 8 weeks) brought about a substantial reduction in blood pressure. However, these findings need to be confirmed in larger and better-designed studies before these ancient healing techniques are recommended as effective non-pharmacological approaches to treating hypertension. Still, possible benefits, coupled with minimal risks, make these gentle practices a worthwhile activity to incorporate into a healthy lifestyle.
Note: It is important that inactive older people or those with chronic health problems be evaluated by their doctor before starting a program of any physical activity, including Tai Chi, Qigong or yoga.
REDUCE ALCOHOL INTAKE
Drinking alcohol in moderation, if at all: Drinking too much alcohol can raise your blood pressure. So to help prevent high blood pressure, if you drink alcohol, limit how much you drink to no more than two drinks a day. The "Dietary Guidelines for Americans" recommend that for overall health, women should limit their alcohol to no more than one drink a day.