Around 220 million people in India are living with hypertension!

Of this, only 12% have their blood pressure (BP) under control.

Yes, this is a scary number. But, the good news is that BP can be managed with medication and lifestyle changes.

This blog explores several home remedies, dietary tips, lifestyle changes, foods, exercise routines, herbal remedies, stress management techniques, and sleep improvements that can help you manage your blood pressure naturally.

Natural Ways to Lower High Blood Pressure

Medication remains the most common way of treating BP and in most cases, medication does become a necessity, but that said several other lifestyle changes can help keep your BP in check. For ease of your consumption, we have divided these remedies into 9 subheadings.

Home Remedies for High Blood Pressure

Call them old-granny remedies, or placebo, some home remedies have proven to be effective in combating high BP. Some of the home remedies that help reduce BP include:

Garlic: Known for its heart-healthy properties, garlic can help reduce blood pressure by increasing the production of nitric oxide, which helps relax blood vessels.
Apple Cider Vinegar: Consuming a tablespoon of apple cider vinegar mixed with water daily can help balance the pH levels in your body and lower blood pressure.
Hibiscus Tea: Drinking hibiscus tea can significantly lower blood pressure due to its diuretic properties and its ability to relax blood vessels.

Diet Tips to Manage High Blood Pressure Naturally

It is important to address the fact that there are no easy fixes and hacks that can do away with high BP, but that said, eating a healthy diet can help tremendously in maintaining stable BP. Some quick tips include:

Increase Potassium Intake: Foods rich in potassium, such as bananas, sweet potatoes, and spinach, can help balance the sodium levels in your body and reduce blood pressure.
Reduce Sodium Intake: Lowering your salt consumption can prevent your body from retaining excess fluid, which can contribute to high blood pressure.
Adopt the DASH Diet: The Dietary Approaches to Stop Hypertension (DASH) diet focuses on fruits, vegetables, whole grains, and lean proteins, which can help lower blood pressure naturally.

How to Reduce Blood Pressure Without Medication

There are 3 rules of thumb when it comes to controlling your BP level in check, they include:

Maintain a Healthy Weight: Losing even a small amount of weight can significantly lower blood pressure. Aim for a healthy body mass index (BMI) through a balanced diet and regular exercise.
Limit Alcohol Consumption: Excessive drinking can raise blood pressure. Men should limit their intake to two drinks per day and women to one drink per day.
Quit Smoking: Smoking can cause a temporary increase in blood pressure and damage your arteries over time, leading to long-term hypertension.

Lifestyle Changes to Control High Blood Pressure

Maintaining an active lifestyle helps not only with BP management, but also increase longevity and healthspans. A few lifestyles changes to consider include:

Regular Exercise: Engage in at least 150 minutes of moderate-intensity aerobic activity, such as walking or cycling, every week. Exercise helps strengthen the heart and improve blood circulation.
Mindfulness and Meditation: Practices such as yoga and meditation can reduce stress and lower blood pressure by promoting relaxation and mental clarity.
Adequate Hydration: Drinking plenty of water ensures that your blood vessels remain flexible and can efficiently transport blood.

Foods That Help Lower Blood Pressure Naturally

Certain foods are high in nitrates and antioxidants, these foods can help naturally reduce your BP. A couple of examples are:

Leafy Greens: Vegetables like spinach, kale, and collard greens are high in nitrates, which help lower blood pressure.
Berries: Blueberries, strawberries, and raspberries contain antioxidants called flavonoids that help reduce blood pressure.
Beets: Beet juice is rich in nitrates, which can help lower blood pressure by relaxing and dilating blood vessels.

Exercise Routines for Managing High Blood Pressure

Activities like brisk walking, jogging, swimming, and cycling can help lower blood pressure by improving heart health and circulation. Incorporate resistance exercises, such as weight lifting, at least twice a week to build muscle and improve cardiovascular health. Activities like yoga and Pilates can also enhance flexibility, reduce stress, and improve overall cardiovascular function.

Herbal Remedies for High Blood Pressure

Human intelligence goes beyond allopathy and several herbal treatments have helped combat high-BP for centuries. A few of them that get the most attention include:

Hawthorn: This herb has been used traditionally to treat heart conditions and can help dilate blood vessels and improve blood flow.
Olive Leaf Extract: Olive leaves contain compounds that can lower blood pressure by acting as a natural ACE inhibitor.
Cat’s Claw: Common in traditional Chinese medicine, cat’s claw can help lower blood pressure by dilating blood vessels and acting as a diuretic.

Stress Management Techniques for High Blood Pressure

It is no secret that stress can aggravate your BP, so keeping calm and relaxing help reduce your BP. A few things that help manage stress are:

Deep Breathing Exercises: Practicing deep, slow breathing can help relax your nervous system and lower blood pressure.
Progressive Muscle Relaxation: This technique involves tensing and then slowly relaxing each muscle group, which can reduce stress and lower blood pressure.
Mindfulness Meditation: Focusing on the present moment and letting go of negative thoughts can reduce stress and improve overall well-being.

How to Improve Sleep to Lower Blood Pressure Naturally

If you think sleep is for the weak, then think again. Good sleep has several health benefits and stable BP levels are just one of them. So, make sure you follow these tips to get at least 8 hours of solid beauty sleep!

Establish a Regular Sleep Schedule: Go to bed and wake up at the same time every day to regulate your body’s internal clock.
Create a Relaxing Bedtime Routine: Activities such as reading, taking a warm bath, or practicing gentle yoga can help prepare your body for sleep.
Limit Caffeine and Screen Time: Avoid consuming caffeine and using electronic devices before bed, as they can interfere with your ability to fall asleep.

Conclusion

Managing high blood pressure naturally involves a holistic approach that includes dietary changes, exercise, stress management, and incorporating beneficial habits into your daily routine. By adopting these natural strategies, you can take control of your blood pressure and improve your overall health without relying solely on medication.

If your BP has been persistently high, or you need professional guidance to manage it, please do visit your physician.

Dr. Rajaram Routhu

MD, DM (Cardiology, Osmania), FSCAI

Consultant Interventional Cardiologist

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