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How to Lower Your Blood Pressure Naturally?

In this article, we will discuss ways to lower your blood pressure. High blood pressure is a dangerous condition that can damage your heart. It affects one in three people in the US and 1 billion people worldwide. Although it causes no symptoms, high blood pressure, boosts the risks of leading killers such as heart attack and stroke, as well as aneurysms, cognitive decline, and kidney failure. There is no direct cause that most of the cases of high blood pressure can be traced to.В However, the longer the blood pressure is high, the more dangerous the side effects of the diagnosis can become. What helps control high blood pressure is making the right lifestyle choices.

There are proactive measures beyond simply taking medication that you can take to lower your blood pressure. Some home remedies for low blood pressure can help bring down blood pressure naturally without medication (called hypotension) for most people. These natural methods work best in order to lower your blood pressure and give you a healthy body for the longest time. You ought to try these tips to lower your blood pressure — and increase your chances of living a healthy life.

to lower your blood pressure

High Blood Pressure: Know More

A person develops high blood pressure when the arteries become too weak and stop supplying enough oxygen to the heart. As a result, the heart starts functioning at a higher rate to pump and supply blood to the body. If gone untreated, the rise in blood pressure can also lead to heart attacks and serious kidney and brain damage. It is imperative to keep your blood pressure in check. A blood pressure of 140/90 is defined as hypertension. While 120/90 is defined as normal. When you start developing the below symptoms, your blood pressure is indeed on the rise:

  • Anxiety bouts
  • Severe Headache
  • Frequent Nosebleed
  • Dizzy spells
  • Shortness of Breath

Natural Remedies to Lower Your Blood Pressure Naturally:

Get hold of the below methods to lower your blood pressure in the most effective ways:

Quit Smoking and Drinking

Excessive smoking and drinking does no good to your body. Instead, it lowers your immune system and makes your body more prone to serious diseases. The nicotine in cigarettes increases blood pressure considerably. Moreover, other substances in a cigarette destroy the capacity of the blood vessels to carry enough oxygen to the heart. This makes the heart work harder and faster and increases chances of heart attack. Drinking too affects the body similarly. Limit the intake of these two and see how you lower your blood pressure instantly.

Exercise & Keep Weight in Check

Enjoy a nice sunny day with a brisk walk every day for at least 30 minutes. If you don’t enjoy walking, then go for a run, swim or just a cycle. All these are good cardiovascular exercises which keep weight in check. It is mandatory that you exercise daily to keep your blood pressure in check. This is just as necessary as you daily dose of water. An early morning walk or an evening walk will do a lot of good in lowering the blood pressure an increasing your breathing pattern. When your weight is under control the chances of a high blood pressure are also low. Do this as a necessary habit to lower your high blood pressure.

Sleep Well

Sleeping adequately will keep most of the blood pressure problems at bay. Sleep helps to relax the mind and the body and helps to reduce the stress. Keeping stress at the minimum low or eliminating it completely is one of the best things you would do to lower your blood pressure. You should try and sleep for at least 7-8 hours every day when you are suffering from high blood pressure. Also make sure that you have a nice, long, deep sleep without much disturbance. Try and listen to some music before you sleep and never sleep in a room which is loaded with electronic gadgets. Try and avoid being on the phone at least half an hour before you hit the bed.

Reduce Coffee

It has been seen that reducing the intake of coffee can itself, lower your blood pressure by 15-20 percent. Every cup of coffee increases heart rate and blood pressure to a large margin. Remove caffeine from your life and see how you lower your blood pressure easily in a short time. Caffeine can raise blood pressure by tightening blood vessels and by magnifying the effects of stress. It’s important to know that our heart starts pumping a lot more blood; boosting blood pressure when we are under stress. And caffeine exaggerates that effect. If you drink a lot of joe, pour more decaf to protect your ticker with low blood pressure.


The allicin present in Garlic helps lower your blood pressure to a large extent. Garlic has been suggested as the most natural method to lower your blood pressure effectively by 30-40%. Chew in the garlic for at least 12 weeks and see how the blood pressure drops significantly. Doctors suggest all blood pressure patients to have at least 1-4 cloves daily on an empty stomach first thing in the morning. There are a lot of blood pressure patients who swear by it as one of the most effective ways to lower blood pressure. Using garlic is most common to bring blood pressure down in practically any part of the world.

Eat Kiwis

Kiwis are one of the healthiest fruits you can ever eat. These kiwis are not just tasty but also have a lot of benefit to your body. These are one of the best foods to lower your blood pressure quickly and that’s why it’s a must to be included in our diet. However, you may have to eat at least 3 of them every day to gain the benefits. So it’s best to combine them with a lot of other foods which are rich in antioxidants and include these in your diet. Believe me, these kiwis are one of the most favored foods for lowering your blood pressure, it’s ideal that you adopt a habit of eating them every day and watch the winders yourself.

Eat Raisins

Raisins have been known to do a lot of good in lowering your blood pressure naturally and a number of other conditions in the body as well. When you try and incorporate raisins, make sure they are the organic ones and not the ones loaded with a lot of sugar. It is said that the potassium present in raisins does the trick. Raisins aid the digestion process as well and that’s why they are one of the best super foods to be included in your diet.

Drink Coconut Water

Coconut water is a great remedy for lowering blood pressure naturally. The potassium content in coconut water helps in bringing down the high blood pressure considerably. Have coconut water at least two times, once in the morning and once in the evening. See the difference it makes to your overall health. Blood pressure will never be a problem again.

Have Yogurt

Yogurt has been known to have the best bacteria’s in a large quantity which is the lactobacillus. This super food from your kitchen is a must to be included daily in your diet and is one of the best foods that help to lower your blood pressure really quickly. Yogurt has been known to benefit our bodies in numerous ways. It is best to have a low fat yogurt here for maximum benefits. This is really high in potassium, magnesium, and calcium and has been known to do a lot of wonders for people who suffer from blood pressure. Keep having a bowl of yogurt daily along with the other foods mentioned here to lower your blood pressure faster and to keep your hypertension in check.

Eat Bananas

High potassium content in Bananas is highly effective in lowering your blood pressure and they are one of the most effective foods that lower blood pressure quickly. If you love bananas, have them anytime in the first half of the day. See how your blood pressure levels drop within months. Bananas help reduce the blood pressure most organically and keep hypertension in check!


Yes, just breathe, as simple as it sounds! Slow breathing and meditation done on a daily basis, preferably in the morning helps lower your blood pressure easily to a great extent. Find an open space and sit with your eyes closed in a comfortable position. Start breathing and realize how you take each and every breath. The concentration in this exercise helps lower the Renin, an enzyme in the kidney responsible for high blood pressure.

Lower Intake of Salt

The sodium content present in salts proves to be harmful in keeping blood pressure under control. All blood pressure patients are advised to really cut down on their salt intake in order to bring the blood pressure down. Lowering salt equals to lowering blood pressure its juts as simple as that. As soon as you are diagnosed with blood pressure, it’s the first step you need to take. Most of the natural salts already consumed through processed and whole foods. Keep your sodium intake in check and lower your blood pressure totally in the easiest way.

Cardamom And Ginger Tea

Cardamom when combined with ginger and spices makes for a lovely tea, which keeps the heart in check. The flavonoids present in it are excellent in reducing blood pressure and keeping circulation in check. It is a useful and proven home remedy for lowering your blood pressure naturally.

Take some water, about half a cup and put it in a saucepan. Now crush some cardamom seeds (about one teaspoon) and add to the water. Also add ginger powder and cinnamon (one teaspoon), black tea (1/2 tablespoon) and milk (half cup) to it. Bring to a boil and let it simmer till you get a rich caramel brown color. Strain the tea, add in some honey and drink at least 1-2 times a day.

Include Oatmeal

Oatmeal is one of the best things we can include in our diet, which help not just in lowering blood pressure but also preventing a lot of other diseases. It is especially good to have oatmeal for the breakfast; it also helps to make you feel fuller and gives you enough energy for the entire day. Don’t try the ready-made flavored oatmeal though, as these don’t do any good. Prepare fresh oatmeal at home with just a little honey, milk and some cardamom powder for flavor. This is one of the best foods that lower your blood pressure almost instantly.

Eat Fish

We all know the numerous benefits of Omega 3 fatty acids present in fish oil. If you love fish you are already keeping most diseases at bay! Omega 3 fatty acids work wonders on the human body, improving the function of each organ. Sardines, mackerel, and Salmon reduce blood pressure very quickly! Want to lower blood pressure easily? Well, have this simple treat daily.

Buy some whole grain crackers and spread each of them separately. Get a can of oil-packed sardines and put half a sardine one each. Squeeze lemon juice on top and garnish with some parsley. Now relish this simple dish.

Alternate Treatments:

Though natural remedies work best, but if lifestyle changes don’t help, opt for medications to help lower your blood pressure. There are many varieties available:

  • Beta blockers slow the heartbeat. This helps less blood flow through the veins.
  • Alphas blockers prevent the nerves from tightening the blood vessels and help blood flow smoothly.
  • Calcium channel blockers relax blood vessels and improve blood pressure by preventing calcium entering the muscles of the heart.
  • Water or fluid pills are mostly prescribed with some other pills. These help in washing out the excess sodium from the body. As a result, the blood pressure is lowered to a great extent.
  • There are some central acting agents which also help the brain decrease nerve signals which lead the blood vessels to narrow.

Some Precautions:

Take the below precautions as well when you are suffering from high blood pressure:

  • Eating a nutritious low fat diet and exercise regularly.
  • Reduce stress and practice relaxation techniques.
  • Maintain a healthy weight and try to reduce weight if you are overweight.
  • Decrease sugar intake as well stay away from high blood pressure.
  • Get routine health assessments and blood pressure screening.
  • Never stop taking blood pressure medications even if you are eating these foods regularly.