Top 18 Ways To Reduce High Blood Pressure

Using natural ways to reduce high blood pressure is the most effective tip to curb hypertension.

High blood pressure is one of the dangerous diseases that have killed several individuals; this illness is associated with heart disease and stroke.

Your heartbeats determine your blood pressure.

In addition, if you have narrower blood arteries you are likely to have high blood pressure.

How to know your blood pressure

It is very important to determine whether you have high blood pressure or not.

For that very reason, if the reading of your blood pressure is lower than 120/80 mm Hg, then you have normal blood pressure.

However, when your blood pressure is greater than 130/80 mm Hg, then it is considered to have high blood pressure.

Furthermore, you can be at a higher risk of high blood pressure If readings are 120/80 and 130/80 mm Hg.

The best natural ways to lower blood pressure

Get to practice the following tips to maintain normal blood pressure or lower your blood pressure.

  1. Do regular exercise

Avoid physical inactivity and start regular exercise to improve your blood flow and arteries’ health.

Inactivity can lead to arteries dysfunction, which can result in heart failure. The fact is, exercise reduces high blood pressure and prevents heart disease and stroke.

Importantly,  make a realistic workout routine and be strict with it for your overall health benefits.

  1. Maintain a healthy weight

Being overweight and obese increases your chances of developing high blood pressure, therefore, it is very important to maintain a healthy weight.

In case you are overweight, then you need to lose weight to reduce high blood pressure risks.

Losing weight will actually lower your blood pressure. Maintaining a healthy weight is one of the best natural ways on how to reduce blood pressure.

  1. Minimize the intake of sugary foods

To reduce your blood pressure, avoid eating too much-added sugar foods.

Sugar is one of the most common causes of high blood pressure. Minimizing its intake can help you lower blood pressure.

  1. Minimize intake of refined carbs

Eating too much-refined carbohydrates can increase your risk of developing high blood pressure.

Therefore, you need to minimize the intake of refined carbs to stay safe.

Minimizing a high intake of refined carbs can help in weight loss and reduce high blood pressure.

The fact is, a low-carb diet is more effective in lowering blood pressure. For that matter, consider eating food with a low-carb diet.

  1. Eat food rich in potassium to reduce blood pressure

Potassium is very crucial in your body as it helps to lower salt content in the body.

It also eases tension in your blood vessels. Therefore, eating food rich in potassium reduces high blood pressure.

Unfortunately, for those with kidney disease, diets rich in potassium may be harmful.

For that very reason, it is vital to consult with your doctor before maximizing potassium intake.

  1. Reduce salt intake to lower blood pressure

The truth is, salt is very essential for the proper body system, however, high consumption of sodium can increase your blood pressure.

You need to minimize salt intake to reduce your blood pressure. Although,  people respond to salt intake differently.

  1. Quit processed foods

Processed foods contain saturated fats and trans fats that are linked to high blood pressure.

Furthermore, they contain a lot of sugar and salt which increases blood pressure.

Eating less processed food can be good, however, you need to read the label carefully.

  1. Quit smoking

Smoking can lead to serious health problems apart from increased blood pressure and heart rate.

It can lead to cancer, heart disease, stroke, type 2 diabetes, and many other health complications. Therefore, you need to stop smoking.

Furthermore, smoking damages your blood vessel walls, resulting in inflammation, and narrowing your arteries.

It is important to stop smoking to lower blood pressure.

  1. Manage anxiety, stress, and depression

Practice on how to manage anxiety to reduce your blood pressure. 

The world is chaotic with many physiological problems that can increase your risk of developing high blood pressure.

 You need to lower your blood pressure by reducing stress, anxiety,  and depression.

Related: 20 ways to manage anxiety

  1. Avoid drinking alcohol

Stop drinking alcohol to reduce blood pressure and improve your overall health status.

Study shows that alcohol increases your blood pressure. it can also lead to chronic illnesses such as cancer, heart disease, stroke, diabetes, and many others.

  1. Maximize dark chocolate intake

Dark chocolate contains flavonoids that help to lower the risk of heart disease by lowering blood pressure and inflammation.

dark chocolate reduce high blood pressure

 It also widens blood vessels, therefore, reducing blood pressure.

For effective reduction of high blood pressure, you need to eat at least one dark chocolate daily.

  1. Get quality sleep

Good sleep is important for general health. It helps improves blood flow and prevents heart disease.

When you sleep adequately, your blood pressure reduces. Study shows that those who have sleeping disorders are likely to develop high blood pressure.

It is crucial to reduce high blood pressure by getting enough sleep every day.

Related: the 14 importance of good sleep 

  1. Minimize caffeine intake to reduce high blood pressure

Reduce the intake of caffeine to lower blood pressure. caffeine increases anxiety and blood pressure, all are harmful to your health.

Therefore, you need to limit the consumption of caffeine to stay on the safer side.

  1. Eat omega-3 fatty acids

Fish is one of the best meals to eat in order to lower blood pressure.

omega-3 fatty acids help reduce high blood pressure as compared to other foods.

It has several amazing health benefits, therefore, you need to eat fish at least two times every week.

Here are 18 health benefits of omega-3 fatty acid

  1. Use natural herbs to reduce high blood pressure

Herbs help reduce high blood pressure more effectively.

For instance, black bean, cat’s claw, giant dodder, ginger root, green tea, river lily, maritime pine bark, sesame oil, Chinese hawthorn, and many other herbs reduce high blood pressure.

  1. Eat berries often to reduce high blood pressure

Berries help in reducing high blood pressure, and diabetes, boost the immune system, improve heart health, and have many other amazing benefits.

berries reduce high blood pressure

The fact is, berries are rich in polyphenols, a substance that helps lower blood pressure and improves arteries’ functions and heart health.

  1. Intake food high in calcium

Calcium improves vessel function and normalizes blood pressure levels.

Therefore, you need to eat more calcium to lower your blood pressure.

food rich in calcium includes dark leafy greens, milk, beans, sardines, and tofu.

  1. Magnesium-rich diet

The fact is, magnesium helps blood vessels relax and prevents arteries dysfunctions.

It stabilizes blood pressure.

In addition, magnesium deficiency leads to high blood pressure, therefore, you need to eat food rich in magnesium to lower your blood pressure.

Bottom line

Grab the above tips to stay safe. Prevention is better than cure. Remember high blood pressure has no symptoms rather associated with heart disease and stroke.

It is a silent killer disease that has taken many souls into the grave.

Therefore, don’t take these tips for granted. Seek medical advice if you have high blood pressure.