12 Natural Ways To Lower Your Blood Pressure

In order to maintain general health and well-being, it is vital to reduce blood pressure in a natural way. There are twelve successful tactics that you can put into action.


1. Get on a healthy diet

Eat more fruits, veggies, whole grains, and lean proteins, and cut down on the amount of salt you eat. The Dietary Approaches to Stop Hypertension (DASH) diet is one of the best ways to lower blood pressure.

2. Cut down on sodium

Blood pressure can go up if you eat too much salt. Instead of prepared foods, canned soups, and salty snacks, eat more fresh foods that have been seasoned with herbs and spices.

3. Take in more potassium

Potassium helps keep blood pressure in check by working against what sodium does. Eat foods that are high in potassium, like avocado, bananas, sweet potatoes, and spinach.

4. Stay at a healthy weight

Being overweight or fat makes you more likely to get high blood pressure. A good weight can be reached by eating well and working out regularly.

5. Engage in Regular Physical Activity

One of the best ways to lower blood pressure is to do a lot of movement every day. Aim to work out at least 150 minutes a week at a low level of intensity or 75 minutes a week at a high level of intensity.

6. Limit your drinking of alcohol

Blood pressure can go up if you drink too much booze. Drinking alcohol in moderation means no more than one drink a day for women and no more than two drinks a day for men.

7. Give up smoking

Smoking can hurt your blood vessels and make your blood pressure go up. Giving up smoking can lower your blood pressure and improve your heart health.

8. Deal with Stress

Stress that lasts for a long time can make high blood pressure worse. Do things that help you relax, like deep breathing, yoga, meditation, or spending time in nature, to lower your stress.

9. Get enough rest

Hormonal imbalances and high blood pressure can be caused by not getting enough sleep. Aim for 7 to 9 hours of good sleep each night to improve your health and lower your blood pressure.

10. Regularly check your blood pressure

A good blood pressure monitor can help you keep track of your numbers at home. By keeping an eye on things on a regular basis, you can spot trends and make the necessary changes to your life.

11. Limit Caffeine Intake

Most people can safely drink a modest amount of caffeine, but too much can temporarily raise blood pressure. If you're easily affected by caffeine, don't drink too much coffee, tea, or energy drinks.

12. Consider Herbal Remedies

Herbal products like garlic, hibiscus, and hawthorn have been looked at to see if they can lower blood pressure. But you should talk to a doctor or nurse before adding any herbal treatments to your routine, especially if you are already on medication.

Also see

12 Tips How to Fix Your Sleep Schedule

Scribbled Underline 2