7 Home Remedies to Lower Blood Pressure

By Steve Marc

Lower Blood Pressure

Many people around the world deal with high blood pressure, also called hypertension. As per the guidelines, nearly half of adults in America are having high blood pressure. Experts recommend lifestyle changes and medications for the treatment of high blood pressure.

Hypertension is known as a silent killer because it doesn’t cause symptoms until there is significant damage done to the heart. This is the reason why a large number of people are unaware of the fact that they have high blood pressure. When your blood pressure is high, the blood starts moving forcefully through the arteries, which put pressure on the arteries and damage the blood vessels. Fortunately, a lot of things you can do to lower your blood pressure naturally, even without medications. Here are seven natural ways to combat hypertension:

  1. Exercise regularly- Exercise is the one best remedy for high blood pressure. If you have high blood pressure, then exercising 30 to 40 minutes is a must for you. Regular physical activity helps make your heart stronger and allow it to pump blood and lowers the pressure in your arteries efficiently. Walking just 30 minutes a day can help control blood pressure. More physical activity reduces it even further.
  2. Reduce sodium intake- Diet high in sodium has been linked to high blood pressure. Many research studies reveal the relationship between sodium and high blood pressure. Eating a low sodium diet can be an effective remedy for high blood pressure. If you already have high blood pressure, then it is worth cutting back your sodium intake to control blood pressure.
  3. Limit alcohol consumption- Drinking alcohol can raise your blood pressure.  Limit your drinking, if you want to gain control over your blood pressure levels. Limit your drinking to no drink more than one drink a day.
  4. Quit smoking- Smoking increases blood pressure. Stopping smoking can bring normal levels of blood pressure for you. According to research studies, people who quit smoking live a longer life as compared to those who never quit smoking.
  5. Reduce stress- Chronic stress may be a contributing factor for your high blood pressure. However, more research needs to be done to determine the effects of chronic stress on blood pressure. Occasional stress can also raise blood pressure, especially when you react to stress by overeating, drinking alcohol or smoking. Bad habits, such as smoking and drinking, are some of the common causes of high blood pressure.
  6. Lose extra pounds- Weight and blood pressure are strongly bonded. Losing just ten pounds can help you achieve normal blood pressure levels. Keeping a close eye on your waistline is crucial for controlling blood pressure. The extra weight can lead to serious health complications, including hypertension.
  7. Eat more potassium- Potassium is an essential mineral that helps your body to get rid of sodium and reduce pressure on your arteries. To get a balance of sodium and potassium, avoid eating processed foods, instead focus on eating fresh foods such as vegetables, fruits, yoghurt, nuts, seeds, beans, salmon tuna, etc.

Also Read: The Cause of High Blood Pressure and Tips to Lower It

How Does Diabetes Affect Your Blood Pressure?

By Stella Green

Diabetes Affects Blood Pressure

About 25% of people with Type 2 diabetes have high blood pressure or hypertension. Now the question arises diabetes and hypertension are related? The answer is YES!

Both are related. Let us first understand what diabetes is? When blood sugar increases reason when the body cannot use the glucose properly, or there is a problem with insulin level in the blood called diabetes. Hypertension is directly or indirectly related to diabetes. It is observed, that most of the people who have diabetes are also suffering from hypertension, ultimately resulting in heart problems like stroke blood circulation etc. 

Diabetes affects arteries that cause high blood pressure and if not treated on time can further make the patient suffer to other medical conditions like heart attack, kidney failure, blood vessel damage. The effects of diabetes can be reversed with the help of medications.

Now, what should be the normal blood pressure? Usually, it should be 120/80, and it varies from person to person.  But for a person with diabetes, it should not exceed to 130/80. The first or top number is when your heart squeezes and fills the vessel with blood that pressure is systolic pressure. The second number is when your soul rest between the beat, fill itself with blood for the next contraction that pressure is diastolic pressure.

Symptoms of Blood Pressure

Generally, there is no symptom, but one should get regular check-up of blood pressure from the doctor and can keep the records for future references.

Symptoms of Diabetes

Diabetes has many symptoms like thirst, frequent urination fatigue, blurred vision, and increased hunger, even genetic at time.

How is diabetes related to blood pressure?

When you have diabetes, there is a 99% chance that you have blood pressure or hypertension because, as mentioned above, diabetes damages the arteries and affect the heart. In a study, it is found that 3 out of 1 person is suffering from both hypertension and diabetes both, which makes a deadly combination.

Three things increase blood pressure:

  • Increases the amount of fluid in the body
  • Change the way the body manages the insulin
  • Decreases the blood vessel ability to stretch

They co-exist because they have similar risk factors like unhealthy diet, overweight or obesity, inactive lifestyle.

Lifestyle plays a very important role in both diabetes and blood pressure, many times we don’t understand but our work stress, bad eating habits, excessive tension, wakefulness, round the clock working hours, no exercise can also make one suffer. 

Also Read: Does Hair Loss and Diabetes Have a Relation?

How to control blood pressure?

To avoid these sufferings, one needs to make some lifestyle changes like weight loss, more emphasis on good eating habits, avoid late night sleeping, etc. once the lifestyle is set, one can easily control blood pressure and can get rid of the effects of diabetes.

Other causes of blood pressure and diabetes include:

Weight loss: obesity is the biggest enemies for any diseases nearly 40% of Americans suffer from obesity, and it is the first stage of being diabetic and experiencing uncontrolled blood pressure, so it is very important to reduce weight and lead to a healthy lifestyle.

Alcohol and smoking: Alcohol and smoking increase blood pressure, which is not good for the heart. Doctor advise to quit smoking and reduce alcohol to one or glass in a week.

Healthy diet: A good eating habit keeps the body happy and healthier. To reduce the effects of diabetes and control blood pressure, a healthy diet and super food should be there in the lifestyle.

Medications for diabetes and blood pressure Once a patient is diagnosed with diabetes and blood pressure, they should quickly start medicinal treatment before it gets worse. Diabetes medications are for a lifetime. However, there are very few people who can recover from it or can reduce the medicine intake. But exceptions are always there with the determination and positive lifestyle one can fight the battle of diabetes and blood pressure and can win also.

Diet to Lower Blood Pressure

By Moiz

High blood pressure or hypertension is a health condition in which the pressure of blood remains high against the artery walls. If this pressure remains for a long period, it can be a cause of various health conditions including heart disease, stroke, kidney failure etc. People living with hypertension should consult a doctor to understand how to control blood pressure through medication and what kind of dietary changes are required to lower this pressure.

Causes of Hypertension:

High blood pressure is also known as the silent killer as it does not show any typical symptoms prior to the attack. There are some risk factors for causing hypertension, such as unhealthy living or working environment, stress, family history, age, gender, and obesity. Hypertension’s patients have to live with a lot of precautions and keep the BP tablets with them, as it can be required anytime any day. A diet proves to be very helpful in keeping the condition under control. People living with high blood pressure are advised to take food products rich in minerals and nutritional elements that include potassium, magnesium, iron, phosphorus, fiber, and vitamins.

Take a look at some specific foods that can help you lower blood pressure and make you feel better.

– Vegetable and Juice of Leafy Greens:


Leafy greens are an excellent source of minerals like potassium, iron, and other nutrients that can help you lower blood pressure. If you want to know how to control blood pressure through some natural means, the intake of leafy green products can make a difference. Such natural items not only help you treat hypertension but also improve the overall health. Some particular leafy green products with a high amount of potassium are romaine lettuce, collard greens, spinach, arugula, kale, turnip greens, beet, greens, and Swiss chard.

Also Read: How to Lower Your Blood Pressure without Medicines

– Take beetroot juice to control blood pressure:

The nitric oxide available in beetroot is highly effective in lowering blood pressure and keeping it under control. People living with hypertension can take beetroot in the form of salad or juice to lower blood pressure within hours. If you regularly eat beetroot, you would not rely on BP tablets as much.

-Berries to lower blood pressure:

Blueberries, gooseberries, blueberries and other berries have highly effective compounds known as flavonoids that help you diminish blood pressure. Such components are recommended to consume to prevent the risk of hypertension. If you are searching for how to control blood pressure through natural means, the consumption of berries is highly recommended. Take a bowl of berries every morning to improve your blood circulation and avoid the risk of high blood pressure.

– Oatmeal to control blood pressure:

Oatmeal is an excellent source of soluble fiber that makes it an essential part of the diet to lower blood pressure. People with hypertension should take at least half a cup of oatmeal at breakfast to lower hypertension. It can be taken by the people from different age groups and oatmeal can strengthen the immunity of the consumers.  

– Sunflower and pumpkin seeds Cereal seeds are rich in minerals like sodium, potassium, and magnesium can potentially reduce blood pressure. Regular consumption of a little amount of sunflower, pumpkin, and squash seeds gives an excellent way to lower blood pressure.

How to Lower Your Blood Pressure without Medicines

By Stella Green

If you successfully manage your blood pressure levels by following a healthy lifestyle you might avoid taking blood pressure medication or reduce its need. If you are relying on medications to treat hypertension (high blood pressure), then you have turned on to the right page as this contains information about alternatives that can help lower your blood pressure naturally and that too without side effects. Continue Reading