May 27, 2021

Interviewer: How to lower your high blood pressure without using medication. Dr. Tom Miller, how do I do it?

1. Foods to Avoid With High Blood Pressure

Dr. Miller: There are four great ways to do this, Scott. The first is, no added salt at table, avoid processed foods, canned soups, things like that, and stay away from fast foods. They're all full of salt.

2. Exercise to Lower Blood Pressure

Dr. Miller: Next, get adequate exercise. By this, I mean 30 to 40 minutes a day of moderate exercise. That could be walking, cycling or swimming, whatever you like, and you don't have to be an Olympic-caliber athlete to enjoy it.

3. Blood Pressure and a Healthy Body Weight

Dr. Miller: Third, avoid excessive weight for your body size. And you can figure out what your adequate weight ought to be by Googling "BMI Online." And this may be the hardest because we all know there's no perfect medication for weight loss. You just have to stick to it.

4. Alcohol and Blood Pressure

Dr. Miller: And finally, drinking in moderation is very important to maintain an adequate blood pressure, and abstinence is even better.

Interviewer: And if I do all four of these things, when can I expect some results?

Dr. Miller: If you're consistent with these four things, you could see results within a month or two.

updated: May 27, 2021
originally published: June 4, 2019

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