The main aim of writing this article is to give you the idea of how you can control blood pressure in a natural way without taking any medicines. This article not only helps you with high blood pressure it also help you with other complication related to blood pressure.

High blood pressure is known as hypertension or elevated blood pressure. Hypertension is a very common health problem worldwide. According to WHO (World Health Organisation) in 2015, 1 in 4 men and 1 in 5 women were suffering from hypertension. High blood pressure is known as a ‘silent killer’ because it is a great risk factor for heart disease, kidney disease and CVA (Cerebrovascular accident or Brain Stroke).

Controlling high blood pressure is very necessary to avoid complications. Thre are many groups of blood pressure medicines available in medical science but they include major side effects but the good news is we can easily control blood pressure or hypertension only by lifestyle modification. In this article, I am listing some major lifestyle modifications that you can adopt to lower your blood pressure.

At last, I have added some FAQs related to Blood pressure. It will again helpful for you.

What is High blood pressure or Hypertension

Blood pressure is known as the pressure exerted by the blood on the wall of the artery. The normal blood pressure of human beings is 120/80 mm per Hg but its value varies according to age. Here upper-value I.e 120 is known as systolic blood pressure and Lower value 80 is known as diastolic blood pressure.

When your blood pressure is higher than 120/80 mm/Hg it is known as High blood pressure. In a more precise way, when systolic blood pressure is greater than 140 and diastolic blood pressure is greater than 90, then its called high blood pressure or Hypertension.

How to Control Blood pressure without medicines

You don’t have to worry if you are newly diagnosed with hypertension or you are already taking medicines to control your high blood pressure because I am listing some lifestyle changes to reduce high blood pressure. maintain a healthy lifestyle as listed below, take regular medication and measure blood pressure regularly to adjust medication.

Always stay active & fit

1. Stay fit and keep away from a sedentary lifestyle

I do not say to join a Gym, I am saying that with a sedentary lifestyle do not expect that you will be healthy. Stay active, do simple exercise daily according to your age. Daily morning walk in old age also an active exercise which keeps many health problems away.

Daily one hour of exercise also reduces your cholesterol level and gives you a mood boost. It also helps in reducing stress. Daily small efforts like using stairs instead of the lift (elevator or escalator), Daily walking, cycling, swimming are drastically helped in reducing blood pressure.

2. Eat low sodium diet

Now you are thinking that, am I taking low salt, yes or no. You are absolutely not because the daily sodium limit for a normal human being is 2.3 gram, which means half of the small teaspoon. Remember you are already having hypertension so, sodium intake for a hypertensive patient is 1.5 grams. Now tell me are you really eating a low salt diet?

Sodium plays a major role in elevating blood pressure. Eating a low salt diet and limiting salt intake to 1.5gm in a day can drop blood pressure up to 11 mm per hg in a few days. Hey, you can still enjoy the taste of food by adding herbs or some spices into your food.

3. Reduce Saturated fat and Trans fat in your diet can really help you to control blood pressure

Saturated fat is tightly packed and remains solid at room temperature. Examples of some food which rich in saturated fat are butter, pork, chicken, cheese, dalda ghee, red meat, vegetable oil, etc. Saturated fat raised LDL (Low-density Lippo protein) in your body, LDL is known as bad cholesterol. Limit LDL level in the body can dramatically reduce cholesterol level and its ultimately reduce your blood pressure.

Trans fats mainly found in 2 forms 1. natural (These are less harmful), 2. Artificial (Hydrogenated or industrial fat), these are very harmful to the human body. Example of some foods that contain transfat is Fried foods, baked foods. frozen pizza, snacks, processed foods, Fast-food, coffee cream, ice creams, popcorn, etc. This fat does not only increase blood pressure but also increases the risk of Coronary heart disease, stroke, and peripheral artery disease.

Fatty foods

4. Eat Potassium-rich Diet

Potassium has many good effects on the body. Diet rich in potassium can control blood pressure by blunting the effect of sodium on blood pressure. A potassium-rich diet can be harmful to people with kidney disease so, if you have kidney disease or any history of kidney disease then do not follow this point.

Some example of foods rich in potassium is banana, avocados, yogurt, beets, etc.

potassium-rich diet

A must-read article Lifestyle changes to avoid Cardiovascular Diseases and Heart Attack

5. Quit smoking and limit alcohol

Smoking has serious health effects on the human body. Smoking increases the risk of atherosclerosis plaque which causes high blood pressure by narrowing and hardening the arteries. Immediately after smoking your blood pressure and heart rate increase. So, it worth to quit smoking now, you still have time.

Alcohol is heart-healthy but if you drink it at a moderate limit. Daily two drinks per male and one drink per female actually reduce blood pressure up to 4mm per Hg, But excessive alcohol increases your blood pressure. Drinking an excessive amount also reduces the effect of blood pressure medication.

Must read Top 24 Health effects of Smoking | you will even afraid to touch cigarettes

6. Reduce Stress

Stress is a greater risk factor for Hypertension, not only hypertension stress can affect almost every system of your body. During stress, the stress hormone releases to the blood which increases heart rate and causes vasoconstriction (constrict the lumen of blood vessels), which increases blood pressure.

Chronic stress also makes you prone to cardiovascular diseases, stroke, and diabetes. which again increases the risk for High blood pressure. Stress pushes you to do some bad habits like cigarette smoking, drug addiction, etc, there are tons of studies shows that people usually smoke and drink to reduce stress.

Stress also affects the secretion melatonin (sleep hormone) which causes sleep deprivation and stress also causes behavioral changes like “A stressed person tends to eat more calories”. These factors indirectly lead to Hypertension.

A stress-free life is very important for good health. First, identify stressors (cause of stress), then try your best to avoid the stressors. Researches said that listen to your favorite music during stress can reduce the stress in the maximum cases. Yoga, meditation, and recreational activities can help to reduce stress.

A must-read article on Effects of Sleep deprivation | A Complete Guide on Sleep Cycle and Insomnia

7. Try DASH (Dietary Approaches to Stop Hypertension) Diet

Dash diet means Dietary Approaches to Stop Hypertension. It is a special diet designed to reduce or prevent high blood pressure. DASH diet rule is

  1. Eat more raw fruit, green vegetables, and natural low-fat dairy product
  2. Eat more whole grains and nuts
  3. Limit fish and poultry (Do not eat red meat)
  4. limit sodium, sweets, and juice (Eat raw fruit instead of juice)
  5. Exclude saturated fat, trans fat, sugary drink, restaurant foods, canned foods, caffeine, and processed foods.

8. Reduce Caffeine intake

An average caffeine drink or a cup of coffee can instantly increase your blood pressure up to 10 mm/Hg. Research studies show that caffeine releases adrenaline which affects our blood pressure. Some studies show that it only raises blood pressure temporarily for caffeine nonaddictive people but it does not have any effect on addictive people.

Whatever it maybe we have to reduce caffeinated drinks like coffee, caffeinated soda drinks, tea, etc because these drinks not only increase your blood pressure but also it affects our all over health. Recommended daily intake of caffeine is 100mg which is equivalent to a cup of coffee or a 2 cup of tea or 2 can of soda (Remember strength can vary according to the brand or preparation).

caffeine-rich diet

9. Eat less Carbohydrate and sugar

High sugar intake can have a lot of bad effects. Framingham heart study clearly shows the association between high sugar intake and heart disease.

Limit sugar intake can also decrease the risk for diabetes, which is an ultimate risk factor for hypertension. I have a complete guide on how to replace sugary food with healthy food, the article is actually on diabetes. To read the full article click the below link.

Must read All you need to Know about Diabetes | Lifestyle changes to avoid complications | Diet in Diabetes

10. Ayurvedic medicines and herbs for Hypertension/Control Blood Pressure by Herbs

  1. Omega 3 fatty acid is very helpful for the heart. studies show that Omega 3 fatty acids have antiplatelet and anti-inflammatory functions that keep blood vessels healthy. To buy Omega 3 fatty acid in best deal Click here
  2. Honey and Tulsi (Ocimum tenuiflorum leaf) in every morning can keep your blood vessel healthy. It has an all-around effect on your health, it is actually an ayurvedic medicine for many health problems, that is used from ancient times. Click here to buy it.
  3. Ashvagandha (Withania somnifera Dunal) Powder one of the best herbs which not only reduces your blood pressure but it is very good for heart, brain, and kidney. To buy Ashvagandha Click here.
  4. Eat antioxidants reach food to lower blood pressure. Antioxidant has proved effect on almost every system of the human body. You can replace antioxidant-rich herbal tea with your regular tea to get antioxidants. To buy Herbal Tea Click here.

A must-read article – Gastritis, Acidity, and GERD | Causes, symptoms, Treatment & Home Remedies

FAQs Related to Blood Pressure

1. What is the normal blood pressure range?

Normal blood pressure is 120/80 mmHg but up to 139/89 is acceptable. Remember normal blood pressure may vary in different ages.

2. What is normal blood pressure by age?

 Normal blood pressure by age
Normal blood pressure by age

3. How do you feel when you have high blood pressure?

In 99% of cases, high blood pressure does not show any symptoms but in stage 3 hypertension you may feel agitated. That’s why I mentioned before high blood pressure is a silent killer.

4. Can anxiety cause high blood pressure?

Anxiety is a response of the body towards stress. Sometimes it temporarily raises your blood pressure but normally it’s not so much harmful. (Remember chronic stress can raise your blood pressure for a long period of time)

5. Which is more dangerous systolic or diastolic?

Systolic pressure is the highest pressure of blood on the wall of an artery which is by contraction of Heart and Diastolic pressure is the lowest blood pressure which is during the relaxation of Heart. Both pressures are necessary for normal perfusion of vital organs, any remarkable changes in these pressures can be dangerous.

6. Does low blood pressure make you tired?

Low blood pressure is known as Hypotension. Normally hypotension doesn’t make you tired and dizzy but a remarkable change can make a dangerous situation.

7. Can high blood pressure make you tired?

High blood pressure is known as Hypertension. Normally hypertension doesn’t make you tired and dizzy but a remarkable change can make a dangerous situation.

8. Why do I suddenly have high blood pressure?

There are some triggers like excessive stress, nicotine, excessive caffeine intake, some medicines and many more that can increase your blood pressure for a short period of time. Remember if your blood pressure is continuously rising or persisting then you need to visit a cardiologist.

9. Does depression cause high blood pressure?

Yes, depression is one of the risk factors of high blood pressure. Studies suggest that depression can increase the risk of high blood pressure by 16%.

10. How long can you live with high blood pressure?

There is no accurate prediction but uncontrolled high blood pressure can decrease your lifespan up to 10 years. The good thing is that you can now control blood pressure naturally without any medicine, read this full article to know more.

11. What should we do if BP is low?

First thing first, drink plenty of water can raise your blood pressure but do not eat salt or any other substances to raise your BP because there is no natural way to increase blood pressure immediately. If you are not experiencing any difficulty then it’s ok, you can manage the low blood pressure by lifestyle changes and medications but If you are experiencing any symptoms due to low BP then lie down or sit down and immediately go to the nearest hospital.

12. What should we eat when BP is low?

You can eat various sodium-rich foods and salted foods but remember if you are experiencing any signs and symptoms related to low BP the consider going to a hospital.

13. Does high blood pressure make you dizzy?

Hypertension sometimes makes you dizzy but most of the time it does not exhibit any symptoms but always remember it is dangerous in the long run.

14. How can I lower my blood pressure instantly in an emergency?

The one and the only way to lower the blood pressure instantly is by taking medicines(Antihypertensive drugs). there is no natural way to lower blood pressure instantly but in the long run, you can easily cure your hypertension by natural remedies.

15. How to lower blood pressure?

The good news is that you can now lower your blood pressure by simple lifestyle modification. This article describes 10 best natural ways and some dietary modification to lower blood pressure naturally without medicines, read this full story to know about it.

Biswa Prakash

Hi, I am Biswa Prakash Swain, a Public Health expert and author of this Article. I have Done BSc in Nursing and Masters in Public Health (Epidemiology), Now Preparing for Ph.D. in Epidemiology and Clinical Research. I have more than 7 years of experience in Healthcare sectors like Hospitals and almost 4 years of experience in the Public health field and Clinical research.


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