how to reduce blood pressure naturally

how to reduce blood pressure naturally

High blood pressure or hypertension is a serious and a very common condition that can easily lead to a lot of life threatening diseases like heart attack, stroke, hear or kidney failure, amongst others.

Poor lifestyle choices is the primary reason for hypertension. While high blood pressure is also hereditary, our lifestyle can also lead to it.
Both, blood pressure and hypertension can be effectively treated and maintained with a simple healthy diet and some changes in our lifestyles.

That is why you should know how to reduce blood pressure naturally.

Here, while most of the doctors will prescribe you with medicines that will be stuck to you for life, we will look at some of the lifestyle and diet changes that could have a lasting effect on the treatment of high blood pressure.
Get active.

According to several health and fitness surveys, exercising for about half and hour to an hour can reduce your blood pressure significantly by 4-9 mmHg. Although exercising would not be advisable if you are suffering from some heart diseases or have severely high blood pressure. If you have been inactive for quite some time or have any of the aforementioned clinical situations, it would be better if you contact your doctor for a safe exercise routine. Initially, start slowly with mild walking or cycling. Many people are not great fans of the gyms. If you are one of them, take your exercises outside. Go for a hike, jog, swim or play a sport and reap the benefits. The crucial thing here is to get active and start moving. Several doctors also recommend at least 2 days of muscle training per week.

  • Quit smoking:
    Numerous scientific studies have proven without doubt that smoking a cigarette can raise your blood pressure by around 10 mmHg or even more for an hour after you smoke. Hence, if you are a heavy smoker, your blood pressure can remain high for long periods of time. Even passive smoking can keep you at risk of high blood pressure. Apart from cancer, high blood pressure also stems from smoking.
  • Cut down on the Salt:
    Maintaining your sodium levels to a bare minimum is absolutely necessary if you have high blood pressure or hypertension. The first thing any doctor you consult will tell you is to cut down on the salt. Your daily sodium intake should be not more than 1,500 mg. just consider this – one teaspoon of salt contains 2,400 mg of sodium. So, just think about the challenges that lie ahead. However, against your wishes, table salt is not the only source of sodium for your body. Processed foods and many restaurant foods have a high content of sodium. Consuming lot of sodium may cause the body to retain fluids hence resulting in a sharp increase in blood pressure.
  • Prepare a healthy diet plan:
    Your mother might have advised you in your childhood about eating fruits and vegetables and you may have ignored her then. Well, as it turns out, she was right. Following healthy diet plans can lower your blood pressure by as much as 14 mmHg. A healthy diet should normally contain lots of fruits, vegetables, nuts, whole grains, lean meats, and fish and low-fat dairy products. Dairy products like butter and ghee are also recommended, provided they are not in excess. Whereas, whole milk dairy products, fatty meats, fried food and foods which are high in saturated fats, trans-fats and cholesterol must be avoided at all costs. Prepare your own diet plan or consult a dietitian. Whatever you may choose, once the diet plan is prepared, follow it religiously.
  • Shed the excess weight:
    Weight and blood pressure and also hypertension, are synonymous to each other. Remember, don’t confuse this with the earlier mentioned point of exercising. Exercising regularly may not result in a significant weight loss, but will keep you generally healthy and will help keep a tab on blood pressure. But, this is a whole new ball game if you are overweight or excessively fat. The extra fat around your waist, or the visceral fat is what is really troublesome. Visceral fat is mostly gathered around your organs and hence can lead to several problems like high blood pressure, diabetes, high cholesterol and eventually heart diseases. Men should aim to keep their waist below 40 inches and women below 35 inches.
  • Don’t Drink at all:
    Although some are saying drinking a glass of red wine along with your dinner apart from being fine. But wine it self has many healthy can lead to several adverse health issues including high blood pressure including hypertension.
  • Relax More:
    In this day and age, it is quite tough to slow down and relax. Occasionally, take a step away from your hurried, stress laden life, take a few deep breaths, meditate or you can even practice yoga. Stress busters can significantly reduce your blood pressure. Identify the stressful elements of your life and find ways to fix them.


Knowing how to reduce blood pressure naturally is a must for every one suffering of high pressure. Please do you homework, fight it, live happy and go out of the stress.

Wish you a Healthy and Happy Life.

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