A Guide To Lowering Your Blood Pressure Naturally


High blood pressure, or hypertension, is the most common heart-related health issue in the United States and affects more than one-third of Americans over the age of 20. The good news is that there are several natural ways to lower your blood pressure and keep it down for good.

Quit smoking

Smokers of all ages should be aware of the harmful effects of smoking. Smoking is directly linked to increased blood pressure, heart disease, lung cancer and other serious health conditions such as emphysema. In fact, statistics show that smokers are twice as likely to develop high blood pressure than non-smokers. The good news is that quitting smoking lowers your risk for developing many life-threatening diseases including cancer and heart disease—and this doesn’t just go for yourself; it also helps save lives on a global scale!

If you’re trying to quit smoking or if you’ve already done so but still struggle with cravings from time to time (and who doesn’t?), here’s some motivation:

  • Want more energy? Smokers tend to be tired more often than nonsmokers because nicotine constricts arteries in the body which reduces oxygen flow through them—that’s why when you inhale cigarette smoke it gives you an initial burst of energy!
  • Want fewer wrinkles? Studies show that smokers have higher levels of free radicals in their bodies than non-smokers do due to chemicals present in cigarette smoke (such as carbon monoxide) which cause oxidative stress on cells throughout one’s entire body including skin cells; this leads not only early signs like wrinkles but also accelerated aging overall

Consider weight loss

  • Weight loss is one of the most effective ways to reduce blood pressure.
  • If you are overweight, losing even a small amount can help lower your blood pressure and reduce your risk for heart disease.
  • For people who are overweight, losing as little as 5-10% of their body weight may improve blood pressure levels and decrease the risk for developing high blood pressure.
  • The American Heart Association recommends that you lose weight if you are obese (or have a BMI >30) and overweight (BMI 25-29).

Maintain a healthy diet

Your diet plays a major role in your blood pressure level. If you eat a healthy, balanced diet that includes plenty of fruit and vegetables, less salt and sugar, less saturated fat, less red meat and more fish, fibre-rich food and water, then this can help lower your blood pressure.

When it comes to lowering sodium intake it’s best to avoid processed foods as they often contain high levels of sodium due to being canned or preserved in salty brine solutions. Instead opt for fresh fruit which will naturally contain no added salt while also providing plenty of nutrients that benefit health overall!

Watch what you drink

  • Avoid sugary drinks. Sugary drinks are the biggest culprit when it comes to high blood pressure, and you’ll want to avoid them as much as possible. This includes most juices and soda, but also fruit-flavored drinks that contain added sugar (like strawberry milk).
  • Limit caffeine. Caffeine can cause your blood pressure to spike temporarily—in fact, studies have shown that drinking caffeinated beverages like coffee, tea or energy drinks regularly can raise your risk of developing high blood pressure later in life. Drink less alcohol if you’re drinking at all; studies show that even moderate alcohol intake can increase the risk of hypertension by up to 50%. Drinking water is always a good idea—not only does it help keep you hydrated (which is important for normal bodily functions), but it also has no calories!

Reduce your stress

Stress is a common cause of high blood pressure. If you’re feeling stressed out, it’s important to find ways to reduce that stress. Eating well and exercising regularly are two major steps towards reducing your stress levels. However, if this doesn’t seem like enough, you may want to try meditation or yoga as well. Setting realistic goals will also help you manage your stress better. Lastly, finding some way to relax after work can go a long way in helping you keep your blood pressure under control

Exercise regularly

Regular exercise is one of the most effective ways to lower your blood pressure. Exercise can:

  • Help you lose weight, which can help lower your blood pressure and improve other health conditions
  • Help manage stress, which may help reduce or prevent high blood pressure
  • Help you sleep better, which may also help reduce or prevent high blood pressure
  • Reduce your risk of heart disease and stroke by improving the health of your heart and brain

Lowering your blood pressure is not as hard as it seems. Follow these steps and soon you’ll be on your way to a healthier heart!

So, you’ve decided to start taking steps toward lowering your blood pressure. This is the first step in a process that will eventually lead to better health and a longer life. It’s important to note that lowering your blood pressure can take time, but it is possible with the right combination of diet, exercise, medication and other forms of treatment.

One common misconception about hypertension is that lowering it requires expensive prescription drugs or surgery; however this is not true! The following guide will teach you how to lower your blood pressure naturally through stress management techniques like meditation or breathing exercises like qi gong; dietary changes such as avoiding fried foods or drinking plenty of water; exercise including yoga or gardening; as well as medication if necessary (which we’ll go over later).


All in all, it’s important to remember that these changes don’t happen overnight. If you’re looking for quick results, then you should probably look elsewhere. But if your goal is long-term health and wellness, then these steps are definitely worth taking!