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10 natural remedies to reduce high blood pressure without Medication

Franklin Izuchukwu
By Franklin Izuchukwu
A doctor Checking the patient's blood pressure.

High blood pressure is a condition in which the force of the blood against the artery walls is too high.

Usually, hypertension is defined as blood pressure above 140/90 and is considered severe if the pressure is above 180/120.

High blood pressure often has no symptoms.

High blood pressure is a common disease condition occurring in all strata of life. High blood pressure can damage the heart if not controlled.

High blood pressure can also lead to another disease condition such as a stroke.

There are natural remedies that can help individuals to reduce their High blood pressure (HBP). These natural remedies have no side effect and can be done without taking special drugs.

Natural remedies to reduce blood pressure helps both the young and old to manage their high blood pressure with an increase in drug (pharmaceutical intake).

Below are 10 natural remedies to lower blood pressure:

1. Walk and exercise regularly

One of the natural remedies that lower high blood pressure is exercise and work out. Regular exercise keeps the heart strong; it also makes the heart more efficient at pumping blood.

150 minutes of moderate exercise, such as walking can help lower blood pressure and improve your heart health.

Once the blood supply in the arteries is normal, then the risk of high blood pressure is drastically reduced.

Regular exercise has proven to be a natural remedy for reducing high blood pressure.

Studies have shown that 150 minutes of moderate exercise, such as walking, or 75 minutes of vigorous exercise, such as running, per week, can help lower blood pressure and improve your heart health.

2. Lose even a little weight

Blood pressure often increases as weight increases.

Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which further raises your blood pressure.

Weight loss is one of the most effective natural remedies for reducing high blood pressure.

Losing even a small amount of weight if you're overweight or obese can help reduce your blood pressure.

3. Relieve stress

Everybody has some stress in their lives. But prolonged stress can raise your blood pressure and keep it higher; which is not healthy.

When you’re chronically stressed, your body is in a constant fight-or-flight mode. On a physical level, that means a faster heart rate and constricted blood vessels, because of the increase in blood adrenaline.

Stress can also drive some individuals into drinking alcohol and eating other unhealthy food which can increase blood pressure.

Yoga is one of the natural remedies to reduce high blood pressure from stress. Other natural remedies to reduce high blood pressure from stress are:

  • Listen to soothing music: Calming music can help relax your nervous system. Research has shown it’s an effective complement to other blood pressure therapies.
  • Work less: Working a lot, and stressful work situations, in general, are linked to high blood pressure.
  • Avoid people who cause you stress if possible.

An aged woman listening to music; a way to relieve stress.

4. Reduce sodium in your diet

Even a small reduction in the sodium in your diet can improve your heart health and reduce blood pressure.

Limiting the amount of sodium in your diet is another natural remedy to reduce high blood pressure.

Notable sources of sodium in households are salts and processed food; thus, another natural remedy to reducing high blood pressure is by cutting back on salt and processed food.

5. Limit the amount of alcohol you drink

Alcohol can be both good and bad for your health. Alcohol can serve as a natural remedy for reducing high blood pressure.

By drinking alcohol only in moderation — generally one drink a day for women, or two a day for men — you can potentially lower your blood pressure by about 4 mm Hg.

But that protective effect is lost if you drink too much alcohol.

Drinking more than moderate amounts of alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications.

Protective effect of alcohol may be lost if you drink too much alcohol.

6. Quit smoking

Smoking has been linked to cancer and heart diseases; quitting smoking is another natural remedy that can reduce high blood pressure.


Studies haven’t found a conclusive link between smoking and high blood pressure. Perhaps this is because smokers develop a tolerance over time.

Every puff of cigarette smoke causes a slight, temporary increase in blood pressure. The chemicals in tobacco are also known to damage blood vessels.

Since both smoking and high blood pressure raise the risk of heart disease, quitting smoking can serve as a natural remedy to reduce high blood pressure.

Quitting smoking can serve as a natural remedy to reduce high blood pressure.

7. Eat a healthy Diet

Eating a diet that is rich in whole grains, fruits, vegetables, and low-fat dairy products is another remedy for lowering high blood pressure.

Saturated fat and cholesterol can increase your blood pressure by up to double digits if you already have high blood pressure. 

Maintaining a good eating habit may not be easy, but it plays a vital role in lowering high blood pressure.

You can maintain a good eating habit by:

  • Writing down what you eat (food diary); It will help you keep track of how much you have eaten and when to pause.
  • Read food labels when you shop and stick to you eating habit when you are dining out.

8. Eat more Potassium-rich Foods

A potassium-rich diet is another known natural remedy for lowering high blood pressure.

The fourth natural remedy that lowers high blood pressure is low sodium diet; surprisingly, a potassium-rich diet removes sodium elements from the blood and eases the pressure on blood vessels.

You may not know about natural foods that are rich in potassium; we will tell you soon.

To get a better balance of potassium to sodium in your diet, focus on eating fewer processed foods and more fresh, whole foods.

Foods that are particularly high in potassium include:

  • vegetables, especially leafy greens, tomatoes, potatoes, and sweet potatoes
  • fruit, including melons, bananas, avocados, and oranges
  • dairies, such as milk and yoghurt
  • beans

9. Cut back on Caffeine

The role caffeine plays in blood pressure is still debated. Caffeine can raise blood pressure to 10 mm Hg in people who rarely consume it. But people who drink coffee regularly may experience little or no effect on their blood pressure.

Although the long-term effects of caffeine on blood pressure aren't clear, it's possible blood pressure may slightly increase.

To see if caffeine raises your blood pressure, check your pressure within 30 minutes of drinking a caffeinated beverage. If your blood pressure increases by 5 to 10 mm Hg, you may be sensitive to the blood pressure raising effects of caffeine.

10. Eat foods rich in Magnesium

Magnesium is an important mineral that helps blood vessels relax. While magnesium deficiency is pretty rare, many people don’t get enough.

Getting too little magnesium is linked with high blood pressure. Eating a magnesium-rich diet is a natural way to lower high blood pressure.

You can incorporate magnesium into your diet by consuming vegetables, dairy products, chicken, meat, and whole grains.

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