Five Simple Things You Can Do To Lower Your Blood Pressure

May 31, 2023
5 min read

High blood pressure, also known as hypertension, is a major risk factor for heart disease. It occurs when the force of your blood against your artery walls is too high. It's important to understand that high blood pressure is not normal or natural and can be treated with lifestyle changes and medication if needed.

To understand how you can lower your blood pressure naturally and keep it low for life, you first need to know what causes high blood pressure in the first place.


Exercise is one of the most important things you can do to lower your blood pressure. You might think that exercising isn't something you want to do because it's hard or painful, but there are many ways to make exercise fun and exciting.

Exercise helps lower blood pressure because it makes your heart stronger and improves circulation throughout the body. It also helps keep weight down, which is important when it comes to lowering high blood pressure!

If you're just starting out with exercising, find an activity that interests you so that it feels less like work and more like playtime! This could be anything from swimming at the pool with friends after work each day until summer hits next year (or longer if possible), hiking nearby trails during weekends when weather permits such activities outside instead of watching TV all weekend long while eating junk food snacks at home...etcetera..

Eat Healthy, Low-Sodium Foods

  • Eat more fruits and vegetables.
  • Eat less salt.
  • Drink water instead of sugary drinks, like soda or juice.
  • Avoid unhealthy fats, like trans fats that are found in fried foods and processed foods (like cookies). Instead, choose healthy oils like olive oil when you cook with it! You can also use butter instead of margarine if that's what floats your boat (or you know... whatever floats your boat).
  • Eat more whole grains--they're healthier than white bread because they have more fiber and nutrients in them! Plus they taste way better too! Just remember not to go overboard on the bread though--you don't want to end up gaining weight from eating too much bread all at once... which leads us right into our next tip...

Manage Stress

Stress is a major cause of high blood pressure, so managing your stress level is an important part of lowering your blood pressure. If you're dealing with high blood pressure and stress, there are many ways to manage it.

  • Meditation and breathing exercises are two techniques that can help you relax.
  • Yoga has been shown to lower blood pressure in people with hypertension as well as those without it. Yoga involves stretching poses that require flexibility, balance, strength and coordination which can help improve overall health by toning muscles that have become weak due to sitting at a desk all day long (if this describes you). It also improves posture which reduces back pain from sitting hunched over all day long!
  • Massage therapy has also been shown in studies done at UCLA Medical Center where they found out how massage therapy lowers both systolic (top number) & diastolic (bottom number) readings after just 15 minutes worth of treatment sessions once every two weeks over six months time frame."

Lose Weight

One of the most important things you can do to lower your blood pressure is to lose weight. The pounds that you have gained over time are putting additional stress on your heart, which leads to an increased risk of developing high blood pressure.

Losing just 10 pounds can reduce your risk for heart disease by up to 30 percent and lower the likelihood that you'll develop diabetes by 20 percent. In addition, losing weight can help improve other chronic conditions such as asthma and arthritis--and even make it easier for people who have been diagnosed with type 2 diabetes mellitus (T2DM) or pre-diabetes regain normal glucose levels after starting medications like metformin or insulin therapy!

To help achieve this goal:

  • Eat healthy foods like fruits and vegetables; avoid processed foods containing trans fats or saturated fats like buttery spreads/margarines; limit sugary drinks such as soda pop or sweetened tea/coffee drinks such as lattes made with syrups instead of milk since these may increase belly fat which raises BP readings more than other types of fat found elsewhere on our bodies! Try replacing these items with water instead where possible so long as there isn't any medical contraindications involved... For example if someone suffers from frequent urination due to polyuria then they should consider drinking plenty of fluids each day instead because this could lead them towards dehydration rather than hydration."

Quit Smoking or Use Other Substances

Smoking is a major risk factor for heart disease and stroke. Smokeless tobacco, cigars, pipes, and hookah are also bad for your heart. If you smoke or use other substances:

  • Talk to your doctor about quitting. You may need medicine or counseling to help you quit.
  • Don't start using any new substances such as marijuana or opioids without talking with your doctor first!

You can lower your blood pressure by taking care of your heart.

You can lower your blood pressure by taking care of your heart. Heart health is important for several reasons, but here are a few:

  • It's good for your overall health. Your heart pumps blood through the body, so if it isn't healthy, then neither will be any other part of you. A healthy heart means that blood flows freely through all of the major organs and tissues in your body--including those in your brain!
  • Heart health is important to quality of life as well as longevity. If a person has high blood pressure or other risk factors for cardiovascular disease (CVD), their quality of life may be affected negatively because CVD could lead them down an unhealthy path where they develop other problems like diabetes or kidney failure later on in life because these diseases tend to go hand-in-hand with high BP levels over time if left untreated properly..


We hope that this article has given you some ideas on how to lower your blood pressure. Be sure to talk with your doctor if you have questions about what's best for your health, and don't forget to check out our other blog posts on heart health!

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