here are several lifestyle changes that can help lower blood pressure without medication. These include:

Maintaining a healthy weight
Exercising regularly
Eating a healthy diet that is low in sodium and high in fruits, vegetables, and whole grains
Limiting alcohol intake
Quitting smoking
Managing stress
These lifestyle changes have been shown to have a positive impact on blood pressure in numerous studies. For example, a meta-analysis of 11 randomized controlled trials found that exercise reduced both systolic and diastolic blood pressure in people with hypertension (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4349737/). Additionally, a study published in the New England Journal of Medicine found that following the DASH (Dietary Approaches to Stop Hypertension) diet, which emphasizes fruits, vegetables, and low-fat dairy products, can reduce blood pressure (https://www.nejm.org/doi/full/10.1056/NEJMoa1001182).

In addition to the standard advice, I would also suggest trying alternative therapies, such as acupuncture, meditation, or hypnosis, as they have been reported to reduce blood pressure in some individuals. While there is limited scientific evidence to support these therapies, many people have reported experiencing positive results from them. For example, a randomized controlled trial published in the Journal of Alternative and Complementary Medicine found that acupuncture reduced both systolic and diastolic blood pressure in people with hypertension (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3151331/).

It is also worth noting that some supplements may have a positive impact on blood pressure. For instance, a meta-analysis of 12 randomized controlled trials found that coenzyme Q10 supplementation significantly reduced systolic blood pressure (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4032032/). Another study published in the American Journal of Hypertension found that garlic supplementation reduced both systolic and diastolic blood pressure (https://academic.oup.com/ajh/article/26/3/347/2588583). However, it is important to consult with a healthcare provider before taking any supplements, as they may interact with other medications or have side effects.
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