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Natural Ways to Lower Blood Pressure

Published On Oct 15, 2020 5:30 AM By Harshit pandey

Often referred to as the ‘Silent Killer’, Hypertension or high blood pressure is a major health concern as it has no symptoms and increases the risks of a heart stroke. Facing such problems binds you to a high dosage of medication at frequent intervals.

Having increased pressure levels is a matter of concern and needs to be looked after immediately. Excellent news for you is that you can change your ways of medication if you change your lifestyle. Lifestyle plays an essential role in treating Hypertension and can help you maintain normal blood pressure without having to rely on medications. 

Natural Ways to Prevent High Blood pressure

Listed below are some suggested ways to prevent high blood pressure in natural ways: 

1. Engage Yourself In Regular Physical Activities

It’s no hidden fact that exercising every day keeps your body healthy and induces fitness in your lifestyle. Exercising can be a great way to help you prevent high blood pressure naturally as it helps you improve your stamina along with maintaining your weight. 

Having improved stamina over time can make your heart stronger and pump more blood, without laying extra efforts on your arteries. Now, improving your stamina has nothing to do with running a marathon or following heavy workout schedules, you can start with engaging yourself in activities like:

  • Riding a cycle
  • Playing a team sport
  • Using the stairs

Following such activities can be a great way of reducing your blood pressure levels as per scientific experiments.   

2. Control Your Weight

 Your body weight is very crucial in helping you control your blood pressure. Having your weight in alignment to your height and age can prove to be an effective trick in unlocking a healthy lifestyle.

You can maintain your weight by:

  • Exercising regularly
  • Drink lots of water
  • Healthy eating practises

 According to the Cochrane Database of Systematic Reviews, “ weight loss diets reduced blood pressure by an average of 3.2 mm Hg diastolic and 4.5 mm Hg systolic.” Hypertension or not, you should maintain a weight that suits your body symmetry. 

3. Shift Towards More Potassium-Rich Foods

Potassium is a key mineral that helps you in your fight to reduce blood pressure naturally. Potassium draws out sodium and therefore, eases pressure on your blood vessels.

You should focus more on having increased potassium intake and also decrease your sodium intake while you prepare for a diet plan to reduce Hypertension. 

You can consider these high in potassium foods:

  • Vegetables (Leafy greens, Potatoes, and Tomatoes)
  • Fruits (Melons, Avocados, Bananas, Oranges, and Apricots)
  • Fishes (Tuna and Salmon)

4. Cut-Off On Stress

Stress is a key driver of increased blood pressure. Stress leaves you in a state of constant fight-or-flight mode. To put it in simple words, this state puts your body in a condition where tour heart pumps at a faster rate, and the blood vessels are constricted, creating increased pressure. 

You should look after effective ways to fight chronic stress like: 

  • Meditation
  • Listening to music
  • Taking a break from work

5. Quit Smoking

For every death stick that you smoke, increases your blood pressure for many minutes after you finish. Therefore, you must stop smoking and give your vessels the time to come back to normal.

You can try the following ways to reduce and quit smoking: 

  • Try nicotine replacement therapy
  • Avoid alcohol and other triggers
  • Engage in other activities 


While these were some of the suggested ways to overcome high blood pressure in a natural way, it is always advisable to get prescribed with the right medications. Since prevention is better than cure, you could also consider getting your insurance claim as a move to fight emergencies.

Disclaimer: This article is issued in the general public interest and meant for general information purposes only. Readers are advised not to rely on the contents of the article as conclusive in nature and should research further or consult an expert in this regard.

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