20/09/2023 / Heart & Vascular

18 Natural Home Remedies to Lower your Blood Pressure

Know the natural ways to lower your blood pressure at home. Here are the 18 Natural home remedies that can help lower your blood pressure.

18 Natural Home Remedies to Lower Blood Pressure
Mohammad AqdusMohammad Aqdus
Mohammad Aqdus
Medical Student, Research Associate
Medically Cited
Fact Checked

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High blood pressure, also known as hypertension, is a health issue that affects millions of people worldwide. It has earned the nickname " killer" because it can silently harm your arteries, heart and other vital organs without any symptoms. But here's the good news; there are plenty of effective methods to combat this condition without relying on medication. In this guide, we will explore 18 home remedies that have shown promise in reducing blood pressure.

We will delve into a range of strategies including adjustments, to your diet and lifestyle herbal remedies and techniques for reducing stress. These approaches offer a way to maintain a blood pressure level whether you want to prevent hypertension or manage an existing condition.

Join us on this journey as we discover powerful ways to take charge of your blood pressure and promote overall well-being. Let's empower ourselves with knowledge and practical steps, towards leading lives focused on heart health.

Signs and Symptoms of High Blood Pressure

Blood pressure, also known as hypertension, is a health condition that affects millions of people worldwide. It is often referred to as the "silent killer" because it usually doesn't show any symptoms until it reaches a stage.

Therefore being aware of the signs and indications of blood pressure is crucial, to manage and prevent this condition effectively.

Signs and Symptoms of High Blood Pressure

Below are some signs and indications of blood pressure;

1. Headaches

Frequent headaches in the morning can potentially indicate blood pressure.

2. Dizziness

Feeling lightheaded or experiencing dizziness can be a symptom of blood pressure especially when suddenly standing up.

3. Blurred Vision

High blood pressure can lead to changes in vision such as blurred vision or difficulty seeing clearly.

4. Chest Pain

Chest pain is a symptom associated with blood pressure and may indicate an underlying heart condition.

5. Shortness of Breath

Experiencing difficulty breathing or shortness of breath could be a sign of blood pressure during physical exertion.

6. Nosebleeds

Although nosebleeds are generally not considered a symptom of high blood pressure they can occur in some individuals, with severe hypertension.

7. Fatigue

If you experience a sense of tiredness or lack of energy it could potentially indicate elevated blood pressure. This occurs because the heart must exert effort to circulate blood throughout the body.

What Causes high blood pressure?

High blood pressure, also known as hypertension, is a health condition that occurs when the force exerted by blood against the walls of your arteries is too high resulting in damage to blood vessels and other organs. Some factors can contribute to the development of blood pressure.

What Causes high blood pressure

1. Genetic Factors

One significant risk factor for blood pressure is genetics. Hypertension can run in families; if your parents or other close relatives have hypertension you may have an increased likelihood of developing it. In some cases, genetic mutations can affect the regulation of blood pressure leading to hypertension.

2. Lifestyle Factors

Lifestyle choices also play a role in the development of blood pressure. Unhealthy habits such as consuming a diet of sodium, lack of activity and smoking can raise your risk of developing high blood pressure.

A diet that is high in sodium can cause water retention in the body resulting in increased blood volume and greater pressure on artery walls.

3. Obesity

Insufficient physical activity can lead to obesity, which is another risk factor for hypertension.

4. Smoking 

Smoking can also contribute to the development of blood pressure by damaging blood vessels and causing inflammation.

5. Age

Age is another risk factor for developing high blood pressure.

As you age your chances of developing high blood pressure rise. This occurs because the walls of your arteries become less flexible, over time leading to an elevation in blood pressure levels. Hence you should practise Lower blood pressure naturally as you age.

6. Chronic diseases

Having chronic conditions can also raise your chances of developing high blood pressure. These include diabetes, kidney disease and sleep apnea.

Diabetes can harm the blood vessels resulting in blood pressure.

Kidney disease can impact the body's ability to regulate sodium and fluid levels, which can lead to increased blood pressure.

Additionally, sleep apnea, where a person momentarily stops breathing during sleep can also contribute to the development of blood pressure.

7. Stress

Stress is another factor that can contribute to the onset of blood pressure. Prolonged stress can cause the release of hormones that constrict blood vessels and accelerate heart rate leading to increased blood pressure.

Also Read: How to Lower Blood Pressure Instantly in an Emergency

18 Natural Home Remedies to Lower Blood Pressure

Hypertension can cause serious health complications, like heart disease, stroke and kidney failure. Thankfully there are ways of lowering blood pressure. Here are 18 home remedies to lower blood pressure;

18 Natural Home Remedies to Lower Blood Pressure

1. Engage in exercise

Exercising regularly can come under natural ways to lower your blood pressure. Physical activity increases heart rate. Widens blood vessels improving blood flow and can lower high blood pressure. It also helps maintain weight, which plays a role in controlling blood pressure. Aim for 30 minutes of moderate-intensity aerobic exercises most days of the week for optimal results.

2. Limit salt intake

Salt is a contributor to blood pressure as it causes the body to retain excess water resulting in increased blood volume within the arteries. This puts strain on walls and subsequently raises blood pressure levels.

To mitigate this avoid adding salt to your meals and reduce your consumption of processed foods which tend to be high in sodium. This can become a Quick remedy for high blood pressure.

3. Maintain a balanced eating regimen

Consuming an array of fruits, vegetables, whole grains, lean sources of protein and low-fat dairy products can contribute to the reduction of blood pressure. These nourishing foods naturally contain sodium levels while offering an array of vital vitamins, minerals and other essential nutrients that promote overall well-being. Hence eating these will lower blood pressure naturally.

4. Manage your stress

You can help control your blood pressure by finding ways to manage stress in your life. Consider incorporating activities, like yoga, meditation or deep breathing exercises into your routine. These become sustainable Ways of lowering blood pressure.

5. Maintain a weight

If you are overweight or obese it can put a strain on your heart and raise your blood pressure. Shedding those pounds can help lower high blood pressure. Making it easier for your heart to pump blood effectively. Additionally losing weight can have effects on health issues linked to high blood pressure, such as high cholesterol and diabetes. By addressing these conditions through weight loss you may also be able to lower high blood pressure.

6. Incorporate beetroot juice into your diet

Beetroot juice is known for its ability to help lower high blood pressure due to its content. It contains Nitrate which gets converted into nitric oxide in the body, which helps dilate blood vessels and subsequently lower high blood pressure levels. A study found that participants who consumed 250 ml of beetroot juice daily for four weeks experienced a decrease in blood pressure compared to those in the control group.

Moreover, beetroot juice is packed with antioxidants that protect against inflammation and oxidative stress—factors that contribute to blood pressure and other cardiovascular problems. Therefore it is one of the best natural ways to lower your blood pressure.

7. Try incorporating hibiscus tea into your routine

Including tea in your habits is often seen as one of the natural ways to lower your blood pressure. Hibiscus tea, made from the dried calyces of the hibiscus plant contains compounds like polyphenols and anthocyanins. These plant-based elements possess antioxidant and inflammatory properties.

Multiple studies have indicated that consuming hibiscus tea can effectively lower high blood pressure among individuals with hypertension. For instance, one study observed a decrease in diastolic blood pressure after participants consumed hibiscus tea three times a day for six weeks when compared to a control group. This makes hibiscus tea one of the best home remedies to lower blood pressure.

8. Consider incorporating fish oil supplements

Fish oil supplements are known to contain omega-3 fatty acids, which can help lower high blood pressure by targeting molecules such as cytokines and leukotrienes. As inflammation contributes to blood pressure levels decreasing it can aid in lowering high blood pressure. Additionally, omega-3 fatty acids have the potential to relax and expand blood vessels thus improving blood flow and reducing blood pressure. Furthermore, they may also impact hormone production including angiotensin II, which is linked to blood pressure.

Research has demonstrated that fish oil supplements can become one of the Ways of lowering blood pressure among individuals with hypertension. In one study participants who took fish oil supplements for eight weeks experienced reductions in both systolic and diastolic blood pressure when compared to those who did not take the supplements (control group).

9. Try incorporating tea into your routine

Including green tea in your diet may Lower blood pressure naturally. This is because green tea contains flavonoids which are compounds found in plants that possess antioxidant properties. These flavonoids can help shield the cells lining our blood vessels from damage and inflammation ultimately helping lower blood pressure naturally. Additionally, green tea is rich in catechins, a type of flavonoid that has been linked to promoting the relaxation of blood vessels and supporting blood flow.

10. Incorporate garlic into your meals

Adding garlic to your meals is considered one of the methods to Lower blood pressure naturally. The consumption of garlic can positively impact our blood pressure levels by stimulating the production of nitric oxide and acting as a diuretic. Allicin, a compound present in garlic plays a role in increasing nitric oxide production, which helps relax our blood vessels and enhance circulation. Furthermore, the antioxidant properties present in garlic offer protection against stress and inflammation often associated with blood pressure and cardiovascular issues.

11. Consider adding magnesium supplements to your regimen

Magnesium supplements can be one of the ways of lowering blood pressure. These supplements can potentially lower blood pressure by relaxing our blood vessels and improving circulation throughout the body. In addition to this benefit magnesium also aids in maintaining balance within the body contributing further to healthy levels of blood pressure. However, it's important to consult with a healthcare professional before incorporating any supplements into your routine as they might interact with medications or may not be suitable, for everyone.

12. Drink pomegranate juice

Enjoying a glass of pomegranate juice could have benefits, for lowering high blood pressure. The high polyphenol content in juice, known for its anti-inflammatory properties may contribute to this effect. Additionally, it can enhance function, which becomes one of the ways to lower blood pressure

13. Consider incorporating potassium supplements into your diet. 

Potassium plays a role in maintaining fluid balance and regulating sodium levels. By increasing your potassium intake you can effectively lower sodium levels, relax blood vessel walls and improve blood flow, which ultimately contributes to reducing high blood pressure. Potassium can serve as a quick remedy for high blood pressure

14. Moderate caffeine consumption 

It is advisable to moderate your caffeine consumption. While caffeine acts as a stimulant that can temporarily raise blood pressure by blocking the hormone adenosine for dilating blood vessels the effects may vary based on individual sensitivity and the amount consumed. To manage this it is recommended to limit your intake of coffee, tea and other caffeinated beverages.

15. Incorporating apple cider vinegar 

Apple cider vinegar is one of the ways to lower blood pressure due to its ability to stimulate nitric oxide production. Nitric oxide helps relax blood vessels. Promote circulation.

16. Moderate dark chocolate consumption

Enjoying dark chocolate in moderation can be one of the potential ways to lower blood pressure

due to its rich flavonoid content. Flavanols possess antioxidant and inflammatory properties that protect against oxidative stress and inflammation associated with high blood pressure. Moreover, they enhance the function, of blood flow and reduce blood pressure levels.

However, it's important to note that different brands of dark chocolate may contain varying levels of flavanols; excessive consumption can also lead to weight gain which increases the risk of blood pressure. Therefore moderation is key when incorporating dark chocolate into your diet for benefits related to managing blood pressure.

17. Coenzyme Q10 supplements

Consider incorporating Coenzyme Q10 supplements into your routine. CoQ10 plays a role in the production of energy. By taking these supplements you may potentially experience a decrease in blood pressure due to improved function, reduced oxidative stress and inflammation and enhanced effects when combined with blood pressure-lowering medications. Remember to consult with a healthcare professional before introducing any supplements into your regimen as they have the potential to interact with medications and may not be suitable, for everyone's needs and circumstances.

18. Celery juice

Drinking celery juice has benefits for your health. Celery contains flavonoids that have inflammatory and antioxidant properties and are one of the natural ways to lower blood pressure. Moreover, celery juice is rich in potassium, which helps regulate balance and relaxes blood vessels. It can also act as a diuretic.

To maintain blood pressure levels and reduce the risk of complications it's important to follow a lifestyle. This includes exercise, a balanced diet and techniques to manage stress. You can incorporate some of these remedies into your routine after consulting with your doctor. It's always advisable to seek advice before starting any supplements or making significant changes to your diet. Remember to prioritise your health and take care of your body!

Take-Home Points

  • Hypertension is also known as Silent killer, it is often associated with diseases like heart attack and stroke. 

  • Although medications are great options for controlling blood pressure, making lifestyle changes and dietary changes also becomes important for sustainable control of Blood pressure.

  • Increased Sodium levels lead to retention of water in the body further increasing Blood pressure.

  • Meditation and deep breathing exercises do help in reducing high BP.

  • Pomegranate juice, garlic, potassium-rich foods, magnesium supplements, fish oil capsules and CoQ10 supplements can help control high blood pressure.

  • Always consult with a healthcare professional before making changes to your diet or lifestyle. 


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