5 Proven ways to Lower Your Blood Pressure naturally

When your blood pressure is high for an extended period of time, you also run the danger of developing heart disease, stroke, kidney damage, or aneurysm formation. Explore effective strategies to improve your health and fitness through lifestyle changes.

By Trisha
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5 Proven ways to Lower Your Blood Pressure naturally

5 Proven ways to Lower Your Blood Pressure : Regular exercise, Eat less salt, Increase potassium, Limit Alcohol & Stress

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Did you feel very stressed less than an hour ago? Chances are you did because human lives have become so stressful more than 30% of the adult population worldwide have hypertension. This means that more than one billion people worldwide have high blood pressure.


When your blood pressure is high for an extended period of time, you also run the danger of developing heart disease, stroke, kidney damage, or aneurysm formation. The good thing is that you can keep your blood pressure levels controlled naturally by altering your lifestyle. Here are 5 proven ways to lower your blood pressure naturally.

5 Ways to lower blood pressure naturally

Regular exercise helps improve health


It goes without saying that maintaining a regular exercise routine helps you stay healthy. Exercise not only strengthens your heart, helps you maintain a healthy weight, and reduces stress, but it also helps lower blood pressure. Strive to engage in moderate-intensity physical activity, such as brisk walking, for at least 150 minutes per week.

Eat less salt

Most individuals don't even realize they're eating too much salt. In developed nations, a person typically consumes 3,400 mg of sodium per day. But, the optimal daily limit is less than 1,500 mg, especially for individuals with high blood pressure. The recommended daily salt consumption level is 2,300 mg. If you have hypertension, even a modest decrease in salt in your diet can help lower your blood pressure and promote heart health.


Increase potassium intake to reduce high blood pressure

Potassium can lessen the bad effects of salt on the body and aid in heart rate regulation.

Potassium in your diet also relaxes the walls of blood vessels in your body in addition to helping your body in removing sodium to reduce blood pressure.


Increasing your potassium intake through diet modifications is the most efficient method, as opposed to supplementation. Foods high in potassium are:

  • Fruits like melons, bananas, oranges, avocados, apricots, and tomatoes.
  • Milk, cream cheese, and yogurt
  • Potatoes, leafy green vegetables, and sweet potatoes
  • Salmon and Tuna
  • Beans
  • Nuts and seeds

While adding these foods into your daily diet can improve your heart health, it’s also important to talk with a doctor about maintaining your potassium level. Also, if you have troubling kidney diseases or stones, you should strictly avoid consuming too much potassium because it will further affect your kidneys.


Limit Alcohol consumption

According to some research, moderate alcohol consumption may be good for your heart. However, consuming an excessive amount of alcohol at once can result in an abrupt increase in blood pressure.

Drinks containing alcohol may have high calorie and sugar content, which can lead to weight gain and increased body fat, two conditions that, over time, can raise blood pressure.


If you choose to drink, medical professionals advise males to limit their intake to two drinks per day and women to one drink per day.

You should be extra careful while consuming alcohol if you are currently taking medication for high blood pressure. Alcohol not only has an impact on blood pressure, but it can also lessen the efficiency of blood pressure drugs.

Control your everyday stress to lower your blood pressure


Everybody experiences daily stress, which has the potential to momentarily raise blood pressure.

However, chronic stress can increase your chance of developing a number of long-term health problems. Stress can also raise your blood pressure if your coping strategies include smoking, drinking alcohol, or consuming unhealthy food.

Although you can't completely remove stress from your life, you can improve your health and wellness—which can then lower your blood pressure—by adopting healthy coping mechanisms.

Final thoughts

Many people effectively control their blood pressure with proper habits and food, so you can do the same. Consult a doctor to find ways that work well to control your blood pressure levels.

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