14 Home remedies for high blood pressure

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Nearly 1 in 2 adults in USA suffer from high blood pressure. Therefore, you need these home remedies for high blood pressure to help you maintain a healthy circulation. (1,2,8)

Both the low and high blood pressure may cause severe health problems. The clinical resting blood pressure readings should be below 120/80 mmHg.(3)

Excess systole and diastole are defined as elevated blood pressure. The highest possible circulating blood pressure is 140/70. Women’s readings, on the other hand, are five points lower than the national average. Furthermore, blood pressure differs by gender.(4,5)

A blood pressure reading of 130/80 mm Hg or higher is considered high. If you’ve recently been diagnosed with high blood pressure, your doctor will work with you to figure out the best way to control it.

Your treatment plan may include medication, lifestyle changes, or a combination of therapies. Using the methods described above can also assist you in lowering your numbers.

Facts about high blood pressure

One in three in three Americans suffer from this metabolic syndrome. The statistics further lists that about half of adults’ in USA (37 million) are suffering from high blood pressure.(6)

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A graph of the prevalence oh high blood pressure based on age and sex🙁7)

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The most current report by the CDC pose that nearly 108 million Americans suffer from high blood pressure.(8)

The number swells to a billion worldwide. Because there are no obvious symptoms, many don’t realize that they suffer from hypertension.(9)

Uncontrolled blood pressure increases the risk of other coronary diseases. In many cases prolonged condition of hypertension results in serious health problems including heart disease.(10,11)

There are several natural home remedies that can lower your blood pressure back to normalcy. They are simple as adopting healthy living. Find here natural remedial ways to lower blood pressure.

1. Reduce your intake of high sodium containing products

There is a high rate of salt intake universally. This can be attributed to processed and prepared foods.

Therefore, several health campaigns are launched to reduce salt consumption in the food industry. Members of the public are advice to decrease sodium consumption.(12,13)

Excess salt in diet is the cause of hypertension and stroke, in numerous studies. A new study, however, shows that the relationship between salt consumption and hypertension is still grey area. But, high salt intake can raise blood pressure according to medics.(14)

Genetic differences in sodium metabolism could be one cause of this. Salt sensitivity appears to be present in several individuals with high blood pressure.(15,16)

Sodium intake should be done away with from the diets of individuals already suffering from high blood pressure. You can choose low sodium alternatives like herbs and natural spices for seasoning.

2. Increase calcium intake

People who lack sufficient calcium are more likely to have high blood pressure. Calcium-rich foods may bring normalcy in blood pressure.(17,18,19)

Most adults should consume 1 gram (gm) of calcium per day. For women past the age of 50s and men above 70s, the daily dose is 1.2grams. Ensure to read food labels to help you manage your dietary requirements.(20)

Calcium is found in green leafy vegetables, and whole grains among other foods.

3. Cut refined sugars and artificial sweeteners

Several peer reviewed journals suggests that eating more sugar is associated with high blood pressure. therefore, eat fewer processed foods.(21)

According to the Framingham Women’s Health Study, on the effect of soft drinks on women found that the victims had higher blood pressure levels that their counterparts.(22)

Another study found that drinking one less sugar-sweetened beverage per day was associated with lower blood pressure.(23)

It’s not sugar alone but all refined carbs even in processed white flour, quickly convert to sugar in the system causing problems. Several trials have shown that low carb diets lowers blood pressure.(24,25)

A medical study of statin therapy participants realized that individuals who subsist on low refined carbs and sugars had improvement in their blood pressure that their counterparts.(26)

Refined sugars and processed carbohydrates can cause blood pressure to rise. Several studies have shown that carbs from whole grains and cereals can help reverse the condition of high blood pressure.(27,28,29)

4. Do away with caffeine

According to several medical findings, caffeine causes an immediate spike. For individuals who have taken a coffee drink prior their blood pressure test, they can affirm this finding.(30)

However, there isn’t sufficient evidence that drinking caffeinated beverages regularly can cause long-term blood pressure elevation.(31)

If you believe you are sensitive to caffeine, try cutting back on intake. It may help lower your blood pressure.

Here is a situation you need to tread softly and make very conscious decision on your use of coffee, bearing in mind that it has other health effects like insomnia.

Caffeine may cause a brief increase in blood pressure, but its short-term effect in many. Nonetheless, with repeated use, there are high chances of developing high blood pressure 

5. Manage your stressors

Stress aggravates elevated blood pressure. When you have stress, your body is in a state of hyperarousal. This increases the heart rate and constriction of blood vessels. Its advisable that you should avoid stress triggers.(32,33)

When you’re stressed, you’re more likely to engage in risky behaviors such as drinking alcohol that can elevate your blood pressure.

Several studies have been conducted to investigate how chronic stress management lowers blood pressure. Here are some simple ways that can help you in managing stress at home without pills.(34,35,36)

Read inspired books

Inspiration is health to your entire soul. When inspired, a lot of stressors that affects you now will wane away.

Listen to some relaxing music

Soothing music aids in relaxation by calming the nervous system. In tests, it was found to be beneficial in blood pressure management.

Do not overwork yourself

Hypertension has been associated to a variety of jobs and, in general, stressful work situations.

Chronic stress can aggravate high blood pressure. Finding effective ways of managing stress can be beneficial.

Make friends

Keeping a small inner circle where you can confidently share your burdens will offer you a great relief. The encouragements from your peers will cheer you up.

6. Physical exercise

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Regular physical exercise is an effective method of lowering hypertension. Exercise is very effective in improving the activity of the heart.(37,38)

It also helps burn down the fat deposits within the blood vessels easing the blood flow.

Furthermore, 2 hours of physical activity weekly, like walking, or running, may lower blood pressure and improve heart health.(39)

The National Walkers’ Health Study found walking for 30 minutes every day can help lower blood pressure.(40)

7. Increase your intake of berries


Eating berries is another home remedy for lowering high blood pressure. Berries are high in polyphenols that are crucial to the heart.(41,42)

Polyphenols lower the risk of several chronic diseases while also improving blood pressure.(43)

Individuals suffering from high blood pressure were tasted on polyphenol diet in a study. And the results showed that they were at lower risk developing heart disease and coronary diseases unlike their counterparts.(44,45)

8. Add natural supplements to your diet

There are several natural supplements that aid in blood pressure reduction. Some of the popular supplements backed by science are listed here below:

Garlic extract

Numerous studies show that garlic is a blood thinner. This property of garlic will improve the rate of blood flow in the blood vessels.(46,47)

Medical studies pose that garlic extracts can help lower blood pressure. you can soak chopped garlic cloves in water for six to eight hours the drink on empty stomach.(48,49,50)


Berberine increases the production of nitric oxide in the body. Nitric oxide is among the best molecules in the body that keeps the pulmonary vessels healthy.(51)

Adding berberine to your diet will make your body produce sufficient amount of this molecule keeping your blood vessels in healthy tone.(52)

Whey protein:

According to a 2016 study, whey protein improves the function blood vessels and aids in normal blood pressure.(53)


Hibiscus tea is very healthy for your heart and for lowering blood pressure. It is packed with anthocyanins and polyphenols which make it a good diet supplement for high blood pressure patients.(54,55,56)

Moreover, the tea is tasty and can be further sweetened by natural honey. Other health benefits of hibiscus is the ability to help you lose weight in cases where your blood pressure is due to obesity.(57,58)

9. Eat magnesium-rich foods to lower your blood pressure

Magnesium is an essential mineral that helps blood vessels to relax. While magnesium deficiency is uncommon, it affects a large number of people.

Some studies show that low magnesium is linked to hypertension; however, medical studies yields conflicting results. Nevertheless, magnesium-rich foods are recommended for lowering blood pressure.(59,60)

Magnesium is packed in a variety of foods that are plant based like vegetables and legumes. Magnesium is a necessary mineral that helps regulate blood pressure.(61)

10. Take deep breathing exercises

Deep breaths may help activate the part of nervous system that serves to slow the heart rate. Deep breathes also offer relaxation to the body, a mechanism that lowers heart rate.(62,63)

Numerous studies have demonstrated various types of breathing exercises that can lower blood pressure.(64,65,66)

Participants in an experiment were instructed to take half a minute of deep breath and another group to sit calmly down. The results showed that the group that took deep breathes had lower blood pressure compared to their counterparts. (67)

11. Quit alcohol consumption to control blood pressure

According to American Heart Association, excessive consumption alcohol leads to the development of chronic diseases and other health conditions such as hypertension, heart disease, stroke, liver disease, and digestive issues.(68)

 Lopez-Jimenez (MD) affirms that excessive consumption of alcoholic beverages can cause dangerously high blood pressure. He further declares that repeated alcohol consumption can lead to long term health complications.(69)

Your blood pressure will begin to drop after 3-4 weeks of not drinking. Lowering your blood pressure is important because it lowers your chances of developing heart problems.

A study concluded that abstinence significantly reduces BP as measured by 24-hour ABPM in individuals who previously drunk too much alcohol. There was found a clinically relevant reduction in blood pressure.(70)

Do you believe that only a small amount of alcoholic beverage is ok? but remember one drink will turn to two and then a barrage of bottles till you develop severe metabolic syndrome conditions.

12. Increase the intake potassium-rich foods

Potassium aids in sodium removal from the system lowering pressure in the arteries. As a result of modern diets, many subsist on high sodium diet as opposed to more potassium intake.(71)

Reduce your intake of processed foods and replace them with natural whole foods to achieve equilibrium ratio between potassium and sodium in the diet.

Consumption of potassium-rich diet may help decrease your blood pressure level. Potassium is abundant in fruits like bananas, apricots and many more. Fruits and leafy vegetables high in potassium may help lower blood pressure.(72,73)

13. Take valerian tea to lower high blood pressure

Valerian tea is known for its soothing and relaxing properties. It’s roots have the ability of improving blood circulation. Its uses include improvement of sleep quality and soothing depression symptoms.(74,75)

According to research, valerian has sedative properties. It may have a stimulating effect in cases of extreme fatigue. Valerian root has been shown to lower blood pressure and relax muscles. However, this has not been proven.

Ingredients and Method of Preparation

You need a cup of hot water and 5 g of dry valerian roots.

Before using, simmer valerian for 5 to 10 minutes then filter and drink. You should take this drink twice or thrice a day. 

14. Drink horsetail tea to lower blood pressure

Horsetail aids in the removal of excess fluid from the body. This results from the increased rate of urine output. A lot of fluids in the system, adds stress to the heart hindering efficient circulation.

By taking this herbal tea, you may reduce blood pressure to normal. You should not take Horsetail tea for more than seven days to reduce he loss of minerals through urine.(76)

Ingredients and Method of Preparation

2-3 tbsp horsetail leaves and 500 ml boiling water

Simmer the horsetail leaves for up to 10 minutes in boiling water. Sieve and drink before it cools, and take it at least twice a day. Horsetail have been used in controlling high blood pressure for decades.

Ways to control hypertension without blood pressure medications

Your blood pressure will drop if you implement these lifestyle changes. If you have hypertension, you may require medication to reduce your risk.

Treatment of hypertension is heavily influenced by one’s way of life. You are less likely to require medication if you manage your blood pressure.

Through strict dietary approaches its easier to lower high blood pressure.

Reduce your sodium intake

There is a scientific proves that high sodium in the body links to high blood pressure. People in countries where we consume fewer calories tend to have lower blood pressure. Lowering your sodium intake will help lower your risk of cardiovascular disease.

Reduce your body weight

Abnormal weight raises blood pressure, which can lead to high blood pressure over time. When it comes to losing weight, a heart health expert recommends eating well and exercising on a regular basis. Maintaining a healthy weight aid you control high blood pressure.

Therefore, if you seem to be over weight, work on how to lose weight. Medically, men and women should maintain a waist measurement of 4o and 35 inches respectively.

Increase your potassium intake.

Potassium can help protect the artery walls from the damage that sodium can cause. People who consume a lot of potassium-rich foods tend to have low blood flow. Make sure you don’t consume too much potassium.

Eat healthy diet

There are some elements of food that are heat friendly. Low fat foods form part of the dash diet which help in lowering blood pressure.

American heart association pose that people should avoid unhealthy food elements containing too much saturated fat if they will stop hypertension. Avoid even low fat dairy products, high cholesterol foods and switch wholly to dash diet.

How can I immediately lower my blood pressure?

It appears that by making a few simple lifestyle changes, it is possible to reduce the elevated levels of high blood pressure. It reduces measurement quantities and risks without the use of medications.

Do away with salt.

Any lifestyle change should lower blood pressure readings by 4 to 5 mm Hg systolic and 2 to 3 mm Hg diastolic, according to experts.

Lowering salt habit and making dietary changes may help in controlling blood pressure. According to medical research, educing salt intake helps in reducing blood pressure.(77)

Quit Smoking

One of the many reasons to quit smoking is that it is a major risk factor for heart disease. Every puff of cigarette smoke temporarily raises blood pressure. In addition, there is a link between blood vessel damage and tobacco usage.

According to reports by American Heart Association, blood pressure return to normal after one hour of smocking.

This demonstrates the importance of quitting smoking in lowering systolic blood pressure. Even a small reduction in smocking will yield significant reduction in blood pressure.

Take away on home remedies for high blood pressure

Hypertension affects a large proportion of the world’s population. While blood pressure medications are one method of treatment, there are numerous natural alternatives, such as eating certain foods that can be beneficial.

Why not try the above-mentioned remedies and adopt a healthy lifestyle to aid in your recovery?

If untreated, high blood pressure can lead to serious health issues such as stroke, heart attack, and kidney damage. Regular doctor visits can help with blood pressure monitoring and control. But without lifestyle changes all your endeavors will be in vain.

This article gives you relevant information on drug free natural ways to lower blood pressure. In instances when emergency attack occurs call 911 or nearest doctor and wait while you lie flat on the floor.

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