Is High Blood Pressure Dangerous And How Can It Be Reduced Without Medication?

General Health
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High blood pressure is the number one risk factor for stroke and a major contributor to various cardiovascular diseases. According to a recent survey by Statistics Canada, nearly one in four adult Canadians has high blood pressure. That’s about 4.6 million people. This is why regular blood pressure monitoring is so important. High blood pressure is often called the “silent killer” — it typically has no symptoms.

Unfortunately, many people have poorly controlled blood pressure. According to a nationwide survey, only 47 percent of adults with high blood pressure have it under good control. Without treatment, high blood pressure increases strain on the heart and arteries, eventually leading to organ damage. It raises the risk of heart failure, heart attack, stroke, and kidney failure.

What Is High Blood Pressure?

Blood pressure is the pressure that blood exerts on the walls of blood vessels — in other words, it is the amount by which blood pressure in the vessels exceeds atmospheric pressure.

There are two indicators of your blood pressure: systolic and diastolic.

The systolic (upper) number is a measure of the pressure when your heart contracts and pushes blood out of the heart.

The diastolic (lower) number indicates the pressure when your heart relaxes between beats.

There are 3 risk levels of blood pressure: low risk, medium risk, and high risk.

Systolic / diastolic (upper number / lower number)

  • Low risk: 120 / 80
  • Medium risk: 121 / 81 to 139 / 89
  • High risk: 140 / 90

There are also some exceptions to these categories.

If you have diabetes, your blood pressure should be below 130/80.

In general, systolic blood pressure should be below 150 for people over 80 years old.

However, your healthcare provider may decide to lower your blood pressure even earlier if there are individual indications to do so.

What Can Help Lower Blood Pressure?

The good news is that there are many effective ways to lower blood pressure without medication:

  1. Physical activity and exercise: Engage in moderate to vigorous physical activity for 40 minutes, three to four times per week. If 40 minutes feels like too much, split it into 3–4 shorter sessions — this is still beneficial. You don’t need to run a marathon. You can improve your activity level even without leaving home: take the stairs instead of the elevator, park farther from the store entrance, walk more, garden, walk the dog, or simply take short walks around your neighborhood or local park. Even light activity is highly beneficial, especially for older adults.

  2. Lose weight if you are overweight: Losing just 5 to 10 pounds can help reduce your blood pressure. Many studies show that reducing sugar and refined carbohydrates can support weight loss and improve blood pressure. This also lowers the risk of developing other medical problems.

  3. Eat more potassium and less sodium: Increasing potassium is easy, as many natural foods contain it. Examples include:

    • Fish
    • Milk and yogurt
    • Fruits like bananas, apricots, avocados, and oranges
    • Vegetables like sweet potatoes, potatoes, tomatoes, and leafy greens

  4. Eat fewer processed foods: Most of the salt we consume comes from processed foods, not from the salt shaker. High-sodium foods include deli meats, canned goods, pizza, chips, and other packaged snacks.

  5. Quit smoking if you smoke: Quitting smoking is always good for your health. Smoking causes immediate, temporary spikes in blood pressure and heart rate.

  6. Reduce excessive stress: We live in stressful times — work, family, politics, and ongoing health concerns all add up. Reducing stress is essential for both overall health and blood pressure. Find what works for you: deep breathing, walking, reading, or watching comedy can all help.

  7. Try meditation or yoga: Mindfulness and meditation, including transcendental meditation, are well-established methods for stress reduction. Yoga, which combines breathing, posture, and relaxation techniques, can also lower stress and support healthy blood pressure.

  8. Enjoy a bit of dark chocolate: Good news for chocolate lovers — dark chocolate has been shown to lower blood pressure. Look for chocolate with at least 80% cocoa and no artificial sweeteners.

  9. Make sure you get deep, restful sleep: Blood pressure naturally drops during sleep. Poor sleep can negatively impact blood pressure. People who sleep poorly, especially in middle age, are at higher risk of hypertension. Devices like Fitbit can help you track your sleep and activity levels.

  10. Drink less alcohol, if you drink: Alcohol can raise blood pressure even in healthy people. It’s important not to exceed the recommended limit. Ask your doctor what’s safe for you, as this depends on your sex, age, and overall health.

  11. Eat a high-protein, heart-healthy diet (including whey protein): People who consume adequate protein tend to have lower blood pressure. However, high-protein diets may not be suitable for everyone — for example, people with kidney disease should be cautious. Always check with your doctor.

  12. Moderate your coffee intake: Coffee has a diuretic effect, which may briefly lower pressure, but in some people, caffeine causes a short-term spike. Cafestol, found in unfiltered coffee (like French press or Turkish coffee), increases LDL cholesterol. Paper filters remove cafestol, making filtered coffee safer for heart health. Prefer filtered coffee and limit it to 1–2 cups per day.

What Else Can Help?

Additional options that may help lower blood pressure on an individual basis:

  • Herbal remedies: Hibiscus sabdariffa and Rauwolfia serpentina. Herbal medicine has long been used in many cultures to treat a variety of health conditions. Some herbs can effectively lower blood pressure. Always consult with your doctor or pharmacist before taking any herbal supplements. Herbs can interact with prescription medications. Even herbal tea should be discussed with your doctor if you are on prescription drugs.

  • Supplements such as omega-3, Coenzyme Q10, garlic, or magnesium: These supplements are widely available and have been shown to help lower blood pressure. Always check with your doctor before using them if you are currently taking any medications.

If your blood pressure is very high or does not respond to lifestyle changes after an extended period (usually about 6 months), your doctor may recommend prescription medications. These may be necessary, especially if you have additional risk factors.