5 Effective ways to Lower Blood Pressure Naturally

: May 4, 2015
blood pressure
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Many a times you may have seen people talking about high BP. We can call it as a very common disease now a days. If you have diagnosed high blood pressure with-in a range of about (systolic pressure — of 140 or above and similarly a diastolic pressure — of 90 or above), it might be worrying you to take medication for bringing these numbers down.
Your lifestyle plays a vital role in treating your high blood pressure. You may reduce or delay the need of medication successfully with the help of healthy lifecycle.

Following are some lifestyle changes you may make to lower down your blood pressure.

1. Losing weight or extra pounds:

Lose weight
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Often increase in weight will reflect as increase of Blood pressure. Your blood pressure can reduce by just losing 4.5 kilograms (10 pounds). In general, you can say lower is your weight lower is your blood pressure. Effectiveness of medications will be observed with losing weight. Shedding pounds will not only help you. An eye should also be kept on your waistline.
  • If the measure of waist in men is greater than that of 102 cm or (40 inches) they are at risk.
  • If the measure of waist is woman greater than that of 89 cm or (35 inches) they are at risk.

2. Exercise regularly:

Exercise relularly
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If you a lazy person on have not been active every, become active now. You can lower your blood pressure just in few weeks by increasing the exercise. At least 35 to 60 minutes regular physical exercise most days of the week will effectively lower your blood pressure by 4.5 to 9 millimeter of mercury. It will not take long time to see this difference.

3. Eat a healthy diet:

Having a diet that is rich enough in pulses, vegetables, fruits and dairy products low in fat, cholesterol can lower down your blood pressure by 14 mm Hg. It very difficult to change your eating habits, but with help of these tips, you can have a healthy diet:
  • Keep a food diary. Note down and monitor your diet. Have light diet.

  •  Consider boosting potassium. Potassium will reduce the effects of sodium on the blood pressure. The source of potassium rich food is fruits and vegetables and not supplements.

  • TIP: It is always better to concern your doctor about the potassium level that is good for you.

  • Become a smart shopper. Before heading to the supermarket make a list of items to buy. Avoid junk food. Read the food items on the sticker and then buy. Always maintain your healthy diet when you are dinning out too.

4. Reduce sodium in your diet:

A small reduction in the sodium in your diet will reduce your blood pressure by 3 to 8.5 mm Hg.
Consider the following tips to reduce sodium in your diet.
  • Track salt intake. From your food diary estimate the amount of sodium you eat and drink each day.

  • Read food labels. Make a choice of food beverages less in sodium,
  • Eat less processed foods. Frozen dinners, bacon, processed lunch meats and potato chips are high in sodium. Try consuming less of these products.

5. Limit the amount of alcohol you drink:

Reduce alcohol intake
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Alcohol can prove both good and bad for your health. Potentially if it is consumed in small amounts, it can lower your blood pressure by 1.9 to 3.9 mm Hg. But the protective effect will not work if you drink too much of alcohol (not more than one drink one day). Also, this does not mean that you should start drinking alcohol to reduce your blood pressure.

TIP: 1.There is more possibility of harm than benefit if you drink alcohol.

        2. Alcohol consumption by more than moderate amount can raise your blood pressure.
        3. It can also reduce the effectiveness of medications.


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