If you’re among the one in three Americans with high blood pressure (hypertension), odds are you know it raises your risk for a heart attack, stroke or kidney failure. What you may not know is that many people can cut their blood pressure to a safe level with no pills.

“Increase your physical activity. Reduce your sodium intake. Have more fruits and vegetables. Limit your drinking. Choose which is easiest, and do it first. They’ll all add up,” says Nancy Shidler, M.S., administrative director, INTEGRIS PACER Health Services. “By making some changes to our lifestyle, we can effectively control blood pressure without the use of medication.”

A 2006 study involved 810 men and women with high blood pressure. Some were given individual and group counseling and asked to meet weight-loss, exercise and dietary goals. Others just got general guidance. About 60 percent of those in the first group controlled their blood pressure in 18 months, compared to 37 percent in the second group.

Those who cut their blood pressure the most followed a heart-healthy eating plan called DASH, for Dietary Approaches to Stop Hypertension. It calls for nine to 12 servings of fruit and vegetables a day, two to three servings of low-fat dairy products and a fat intake of no more than 25 percent of daily calories.

“We often see changes in blood pressure very quickly when a program like DASH is begun,” says Shidler. “Losing weight by making healthful diet choices is a big help in controlling blood pressure.”

Not everyone with high blood pressure can control it through exercise and diet. Patients who have markedly elevated blood pressure (for example, above 180/110 vs. the ideal of 120/80 or less), should work with their physicians to determine the proper medications for their needs,” warns Shidler.

Pressure Points

• Get moving. Start with 15 minutes of walking or yard work. Ask your doctor what exercise is right for you. Build up to at least 30 minutes of moderate exercise most days.
• Quit smoking.
• Eat healthy. Add one serving of fruits or vegetables to each meal. Switch to low-fat milk and skip soda.
• Limit alcohol. Limit alcohol to two drinks a day for men, one for women.
• Consume less salt. Try for no more than a teaspoon (2,300 milligrams) per day. Choose low-sodium snacks, canned soups and packaged meals.
• Be wary of over-the-counter medications. Some decongestants and pain relievers can raise blood pressure. Read labels or ask a pharmacist.