How to lower blood pressure naturally

High Blood Pressure Remedy

High blood pressure is a debilitating condition which can cause damage your heart. Generally, in the United States it affects one in three people and one billion people around the globe.

Although medications can reduce blood pressure, they can cause side effects such as leg cramps, dizziness and insomnia. Fortunately, most people can lower blood pressure without medicines with home remedies in other to have a low blood pressure known as hypotension.

How to lower blood pressure naturally

Below are the ways to lower blood pressure naturally without medication:

  1. Get on for power walks: hypertensive patients who went for fitness walks at a brisk pace reduce their blood pressure by almost 8 mmHg over 6 mmHg as shown in a study. Exercise helps your heart to make use of oxygen in a more efficient way; this helps the heart to soften its efforts in pumping blood. Opt for strong cardio training for at least 30 minutes on most days of the week as this helps in achieving low blood pressure.
  2. Breathe deeply: some individual practices such as slow breathing and meditative practices for example Qi gong, yoga and tai chi reduces stress hormones that increase renin. Renin is a kidney enzyme that increases blood pressure. Try 5 minutes in the morning and night because of low blood pressure. Inhale deeply to achieve expansion of your stomach. Breathe in and release all of your tension.
  3. Reduce sodium intake: In case you are suffering from high blood pressure, it is worth reducing your sodium intake to see if there is going to be any noticeable different. Replace processed food with fresh food and try to spice it with herbs and spices instead of salt.
  4. Take less alcohol: It has been reported that consuming alcohol can increase blood pressure. In fact, alcohol is associated with 16% of cases of hypertension in the world. Drinking alcohol in any amount can increase your blood pressure. Limit your current daily intake to nothing more than a single drink for women and two for men.
  5. Eat enough of foods that are rich in potassium: Potassium is one of the most essential and important mineral. It helps your body remove sodium and relieve pressure on the blood vessels. To achieve a better balance between potassium and sodium in your diet, concentrate on eating less processed foods and eat more of whole fresh foods. Other examples of foods that are contain significant amount of potassium include vegetables, mostly leafy greens, tomatoes, potatoes and sweet potatoes, fruits including melons, bananas, avocados, oranges and apricots, dairy products such as milk and yogurt, tuna and salmon, nuts and seeds, and also beans all of these are foods that are rich in potassium.
  6. Reduce Caffeine: If you already had a cup of coffee before taking blood pressure, you will know that caffeine causes an immediate increase in blood pressure. Caffeine can cause a short-term increase in blood pressure, although it does not cause a permanent increase for many people.
  7. Learn how to manage stress: Stress is a key factor in high blood pressure. When you are chronically stressed, your body is in constant fight-or-flight mode. Physically, this means faster heart rate and narrowed blood vessels.When you are stressed, you are likely to get involved in other behaviors, such as drinking alcohol or eating unhealthy foods that can adversely affect your blood pressure. Therefore, a reduction in stress can help lower your blood pressure.


  1. Give yourself a dark chocolate: dark chocolate contains flavonoids that make the blood vessels more elastic and increase the risk of hypotension.
  2. Weight Loss: on the off chance that you are overweight, weight loss can make a huge difference in the health of your heart. Weight loss can help your blood vessels to expand and at the same time contract, making it easier to pump blood through the left ventricle of the heart to pump the blood. The bottom line is that weight loss can significantly reduce high blood pressure. This effect is even more important when exercising.
  3. Eat berries: berries are more than just a juicy flavor. They also contain polyphenols, natural herbal compounds that are good for your heart. Berries are rich in polyphenols, which can help reduce blood pressure and overall risk of heart disease.
  4. Reduce sugar and refined carbohydrates: Many scientific studies show that limiting sugar and refined carbohydrates can help you lose weight and bring down your blood pressure. A low carbohydrate diet reduces the blood pressure by 4.5 mmHg diastolic and 5.9 mmHg systolic. Low-fat diet together with the diet drug reduced blood pressure to just 0.4 mmHg diastolic and 1.5 mmHg systolic.
  5. Eat less processed foods: Most of the extra salts in your diet are all obtained from processed food and restaurant foods, not your salt at home. Popular high-fat dishes include deli meats, canned soups, pizzas, chips and other processed snacks. Reducing – or even better, opting out of processed foods will help you eat less salt, less sugar and less refined carbohydrates. All this can cause a reduction of blood pressure.
  6. Stop Smoking: putting an end to smoking is good for your health. Smoking causes an immediate, but temporary increase in blood pressure and an increase in heart rate. In the long term, chemicals that are present in tobacco can increase your blood pressure which damages the walls of your blood vessels, causing inflammation and narrowing of your arteries. Hardened arteries cause high blood pressure.
  7. Try medicinal herbs: Herbal medicines have long been used in many cultures to treat various diseases. Some herbs have even shown that they lower blood pressure. Although more research is needed to identify the dose and components in plants that are most useful. Always consult your doctor or pharmacist before taking herbal supplements. They can interfere with your prescription medication.Here is a partial list of plants and herbs that cultures around the globe use to lower blood pressure:
  • black bean (Castanospermum australe)
  • cat’s claw (Uncaria rhynchophylla)
  • celery juice (Apium graveolens)
  • Chinese hawthorn (Crataegus pinnatifida)
  • ginger root
  • giant dodder (Cuscuta reflexa)
  • Indian plantago (blond psyllium)
  1. Make sure you have a good night’s sleep: your blood pressure usually goes down when you are sleeping. If you do not sleep well, it can affect your blood pressure. People who suffer from lack of sleep, especially those who are middle-aged, have an increased risk of hypertension.
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