Mobile Menu

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

Email :- care@dietburrp.com

  • WEIGHT LOSS
  • FITNESS
    • WEIGHT GAIN
    • EXCERCISES
  • DIABETES & HEART
  • PREGNANCY
  • DISEASES
  • DIET PLAN
    • WEIGHT LOSS DIET
    • WEIGHT GAIN DIET
    • PREGNANCY DIET
    • DIABETES DIET
    • DISEASE DIET
  • BEAUTY
    • HAIR
    • SKIN
  • NUTRITION
  • RECIPES
  • Search

__________________________

  • Home
  • About Us
  • Consultation
  • Blog
  • Ebooks
  • Videos
  • Contact Us
  • Menu
  • Skip to right header navigation
  • Skip to primary navigation
  • Skip to secondary navigation
  • Skip to main content
  • Skip to primary sidebar

Before Header

Switch to Hindi
  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

| Email :- care@dietburrp.com

dietburr_logo

Why starve when you can plan your food !

  • Home
  • About Us
  • Consultation
  • Blog
  • Ebooks
  • Videos
  • Contact Us
  • WEIGHT LOSS
  • FITNESS
    • WEIGHT GAIN
    • EXCERCISES
  • DIABETES & HEART
  • PREGNANCY
  • DISEASES
  • DIET PLAN
    • WEIGHT LOSS DIET
    • WEIGHT GAIN DIET
    • PREGNANCY DIET
    • DIABETES DIET
    • DISEASE DIET
  • BEAUTY
    • HAIR
    • SKIN
  • NUTRITION
  • RECIPES
  • Search
You are here: Home / DISEASE DIET / How to Lower High Blood Pressure Naturally

How to Lower High Blood Pressure Naturally

Last Updated on January 31, 2019 | RD, Payal Banka (Registered Dietitian) 15 Comments

If you think that high blood pressure happens only to aggressive and short tempered people then you are wrong! Even people with calm nature who are very composed can have high blood pressure. It is important to understand what high blood pressure is and how it affects our body. Once we know it’s working inside our body, you will easily understand how to lower high blood pressure naturally through diet.

how to lower high blood pressure naturally

Image : Copyright: sbhaumik / 123RF Stock Photo

What is High Blood Pressure?

  • Normally blood flowing inside the blood vessels put a certain force against its walls. When this force is high we call it high blood pressure. Our blood pressure reading should normally be less than 120/80 mm Hg.
  • If your blood pressure reading is less than 130/85, you still have normal blood pressure.
  • If your blood pressure reading is continuously above 140/90 for few weeks, you probably have high blood pressure.
  • Continuous high blood pressure puts lot of strain over heart posing risk of heart attack, kidney disease, eye damage and brain damage.
Blood Pressure Category Systolic  (mm of Hg)

(upper reading)

Diastolic (mm of Hg)

(Lower reading)

Optimal <120<80
Normal <130<85
High Normal 130-13985-89
High Blood Pressure

Stage I

Stage 2

Stage 3

>140

140-159

160-179

>180

>90

90-99

100-109

>110

*Adapted from Indian guidelines on hypertension‐III – 2013. JAPI. 2013 Feb;61(2) suppl.

What causes High Blood Pressure?

Exact reasons for High Blood Pressure are not known. Anyone with the below mentioned risk factors are more likely to develop high blood pressure:

  1. Being overweight or obese
  2. Sedentary lifestyle
  3. Smoking
  4. Drinking too much alcohol (more than 2 drinks in a day)
  5. Family history of high blood pressure
  6. Old age (>55 years in men and >65 years in women)
  7. Too much stress
  8. Having high blood sugar and high blood cholesterol levels

You may be interested in reading –

  • How to lower triglycerides 
  • Indian diet plan for type 2 diabetes 

 

 

Symptoms of High Blood Pressure

how to lower high blood pressure naturally -2

Image : Copyright: aabbc / 123RF Stock Photo

Symptoms in high blood pressure do not appear unless the reading reaches extremely high levels (more than 180/110 mm of Hg). These are considered to be dangerously high blood pressure levels. When this happens you should immediately go for emergency treatment. Symptoms that may appear at this stage are:

  • Headache
  • Breathing difficulty
  • Dizziness
  • Nausea and vomiting
  • Blurred vision
  • Bleeding from nose

Even if the symptoms do not appear, it silently damages your body from inside.

Effects of High Blood Pressure

If you have high blood pressure from a long time, it can damage your organs and put you at risk of serious diseases like heart attack, stroke, kidney failure, eye damage and brain damage.Now that you know all about blood pressure , let us now see how to lower high blood pressure naturally and effectively.

How to lower High Blood Pressure Naturally?

So now the question is, how to lower high blood pressure naturally. Fortunately, studies on patients have shown that you can lower your blood pressure by bringing few simple changes in your diet and lifestyle. You don’t have to deprive yourself from eating good food. All you need to do is to eat smartly by adopting DASH diet.

DASH (Dietary Approaches to Stop Hypertension) eating plan:

  • DASH diet eating plan is a form of diet plan that aims at lowering your blood pressure from 8-14 points in just two weeks.
  • DASH diet helps in cutting down the salt intake and encourages you to eat food rich in potassium, magnesium, calcium and fiber. All these nutrients help in lowering blood pressure.
  • In short, Dash diet explains what are the foods that lower high blood pressure and foods to avoid with high blood pressure.

Here is what the DASH diet requires you to follow :- 

Low Salt intake:
  • For a person with high B.P. there is nothing worse than eating excess table salt. Sodium increases blood pressure and in long run increases risk of heart attack.
  • Your daily sodium intake should be less than 4 grams (equivalent to 6 grams salt or one teaspoon salt). If you are 51 years and above, the sodium limit is 1.5 grams a day (roughly equivalent to 3.75 grams salt or 2/3rd of a teaspoon).
  • Also avoid eating salt containing foods such as papad, pickle, chips, ketchup, sauces, chutney, salted butter, processed foods, and packed foods.
Less Coffee intake:

how to lower high blood pressure naturally -6                           Image : Copyright: yuliya29 / 123RF Stock Photo

  • There is a direct relation between Coffee and high blood pressure. If you are a habitual coffee drinker, it is a barrier in your efforts to lower down your blood pressure.

 

Less Alcohol consumption:
  • Drinking alcohol can increase your blood pressure.
  • Alcohol intake for men should be limited to less than 60 ml per day twice a week.
  • And for women less than 30 ml per day, twice a week.
  • Too much alcohol intake can also increase your body weight. Overweight and obese people are more at risk of high blood pressure.

You may be interested in reading –

  • Alcohol and weight loss 

 

Eat More Fresh Vegetables:

how to lower high blood pressure naturally -6

Image :Copyright: mars58 / 123RF Stock Photo

  • Fresh vegetables are full of fiber, potassium and magnesium which lower the blood pressure.
  • Potassium rich veggies include potatoes, dark green leafy vegetables, tomatoes, cantaloupe (muskmelon), spinach, beet root, beans, sweet potato, broccoli etc.
  • Magnesium rich veggies include beans, green leafy vegetables, okra (Bhindi), broccoli.
  • Always remember that boiling reduces the potassium level in vegetables. For example, a baked potato has more potassium than a boiled potato. So always prefer eating raw or baked or steamed vegetables to preserve the potassium levels in your food.
  • Always include salads in your meals.

You may be interested in reading –

  • Sources of Antioxidants 
  • Anti – Ageing foods 

 

Eat More Fresh Fruits:

how to lower high blood pressure naturally -6

Image :Copyright: whitestorm / 123RF Stock Photo

  • Like vegetables, fruits are also rich in fiber, potassium and magnesium which lower the blood pressure.
  • Potassium rich fruits include banana, orange, coconut water, kiwi, avocados, apricots, dates and pear.
  • Magnesium rich fruits include avocado, banana, water melon etc.

 

Avoid Eating Packed and Processed Food:

Packed foods contain trans fats which are the major culprit. They increase your bad cholesterol (LDL) and reduce your good cholesterol (HDL). High cholesterol in turn leads to high blood pressure.

 

Consume low fat milk products:
  • We get calcium, vitamin D and proteins from milk, cheese, yoghurt, and other milk products. Low fat dairy products helps in lowering blood pressure.

 

Eat more Legumes, seeds and nuts:
  • Legumes such as soybeans, peas, lentils, kidney beans (Rajma), black eyed peas (Lobia); pumpkin seeds, flaxseeds; and nuts such as almonds (badam), walnuts (akhroat), groundnuts, raisins (kishmish) are rich sources of fiber, magnesium, potassium and proteins.
  • Although nuts are high in fats but they contain the good type of fat and omega-3 fatty acids which are essential for health.

 

Eat Whole Grains instead of Refined Products:

how to lower high blood pressure naturally -6

Image : Copyright: zhekos / 123RF Stock Photo

Have you been eating lots of white rice and white flour (Maida) items? If yes, then you are surely not eating smartly. Because whole grains mean eating the grain along with its covering called bran which is removed during refining. This bran contains most of the important minerals such as calcium, magnesium, potassium, iron and fibre. These minerals help in lowering blood pressure.

Apart from reducing blood pressure, whole grains also help in reducing blood sugar, blood cholesterol and your weight too!

You should eat minimum 1 serving and maximum 3 servings of whole grains in your diet daily.

 

Eat Less Fats and Oils:

how to lower high blood pressure naturally -6

Image : Copyright: fikmik / 123RF Stock Photo

Our body needs a certain quantity of fats to function properly but excess of fats increases the blood cholesterol and blood pressure levels. However not all fats are bad. Saturated fats such as processed foods (cakes, pastries, biscuits, deep fried foods), full cream milk, butter, meat cause high blood pressure.

You can choose to eat unsaturated fats instead which in fact help in lowering blood pressure. Unsaturated fats include nuts, seeds and vegetable oils.

 

Eat less Sweets:
  • Limit added sugars and sugary drinks in your diet.

 

Avoid Smoking:

how to lower high blood pressure naturally -6

Image : Copyright: alexwhite / 123RF Stock Photo

  • Avoid tobacco smoke. Tobacco hardens the blood vessels that lead to high blood pressure.

 

Natural Remedies for High Blood Pressure

Are you wondering how to control High Blood Pressure at home? Here are some of the home remedies for high blood pressure that really works:

  • Cinnamon (Dalchini): Cinnamon is very effective in naturally bringing blood pressure down. You can add powdered cinnamon in your tea, milk, and your lunch and dinner vegetables. It will also bring flavor to your food.
  • Garlic (lehsoon): Garlic is an amazing food as it naturally lowers blood pressure. It relaxes the blood vessels and increases the blood flow which reduces the blood pressure. Raw fresh garlic is more effective than cooked garlic. However fresh garlic juice is the best preparation. Garlic also reduces cholesterol levels, is a natural blood thinner and is good for your heart
  • Celery (Ajmod-ajwain ka patta): Celery is another wonder herb that lowers the blood pressure. To get its benefits, you should eat 1 cup of chopped celery daily.
  • Amla (Indian Gooseberry): Amla is a rich source of vitamin C. Vitamin C is an antioxidant which helps in lowering blood pressure by widening the blood vessels. You can witness a significant regulation in your blood pressure by drinking 1 tablespoon of fresh amla juice daily in the morning. Read – Benefits of Amla 
  • Cardamom (Ilaichi): Indian spices are a natural hub of good health. One such powerful Indian spice is cardamom. It has been scientifically proved that taking cardamom daily in your diet lowers your blood pressure. You can add powdered or whole cardamom in your tea, milk, and your lunch and dinner vegetable preparations. It will also enhance the flavor of your food. Read – Benefits of cardamom
  • Lemon: Lemon is a good source of potassium which helps in lowering blood pressure. Besides, Lemon is also a good source of vitamin C. It is an antioxidant which removes free radicals and in turn cleanses the toxins from our body. Read- benefits of Lemon and Benefits of lemon water on health 
  • Coconut water: The blood pressure lowering effect of coconut water is attributed to the amino acid arginine which dilates the blood vessels. Read – Benefits of Coconut water
  • Exercise and relaxation techniques: Brisk walk for at least 30 minutes daily or 5 days a week can reduce your blood pressure by 5-10 points. Additionally you can also practice yoga and meditation.

I hope we have now answered your queries on how to lower high blood pressure naturally.Making these slight changes in your dietary habits can do wonders in lowering your blood pressure and give you a better quality of life. Then why not stay healthy by following these simple tips especially when they are naturally and easily available.

 

About RD, Payal Banka (Registered Dietitian)

RD, Payal Banka (Registered Dietitian)

Payal(पायल) is a Registered Dietitian with 15 years of experience. She is a Professional Blogger, Author, and a Youtuber. She is an MBA in Health care and Hospital management. Payal believes in healthy living. Here at Dietburrp, you will find her talking about health, weight loss, fitness, parenting, healthy cooking and how to keep yourself motivated to be healthy.

We Specialize in

Dietburrp online Diet Services

Learn More

Dietburrp E-book store

Learn More

Related Posts

You may be interested in these posts from the same category.

Syndrome X Diet Plan ( Metabolic Syndrome Diet Chart India)

Winter Depression Diet PDF (Indian Menu) Top Foods for Depression

Winter Depression Diet (Indian Menu) Top Foods for Depression

Seed Cycling Benefits in PCOS / PCOD / Thyroid / Pregnancy and Hormonal Balance and Pre-Menopause)

Indian diet plan for Urticaria (What to Eat, Avoid, Causes and Treatment)

Atopic Dermatitis ( Eczema ) Indian Diet Plan | Tips and Foods to Avoid

Indian Diet Plan for H Pylori Infection ( How to Treat Gastritis Caused by Helicobacter Pylori )

Indian Diet Chart for Hepatomegaly PDF ( How to Reduce Liver Swelling )

Indian Diet Chart for Kidney Patients PDF (Acute and Chronic Kidney Disorder Diet)

Indian Diet Plan for Angioplasty (Diet After Angioplasty Surgery)

Indian Diet Plan for Bypass Patient | Maintaining Heart Health (What to eat After 20 days of Surgery)

Indian Diet Plan After Heart Bypass Surgery ( Post - Operative Cardiac Diet)

Indian Diet Plan After Heart Bypass Surgery ( Post-Operative cardiac Diet)

Indian Diet Plan for Chemotherapy Patients ( Chemo Diet Chart PDF )

Indian Diet Plan for Dialysis ( Kidney Patient Diet chart PDF / Dialysis Diet Chart )

Previous Post: « Bengali Diet Plan for Weight Loss (1200 Calorie)
Next Post: Is Indian Food Healthy ? »

Reader Interactions

Add your comment

Comments

  1. AstoCare

    September 4, 2019 at 3:18 pm

    Thank You for Sharing this Post and Content is very informative and useful
    Like Natural Remedies. So Thank you ones again

    Reply
  2. Kim Pb

    July 22, 2018 at 4:27 am

    Hi ! Reading your article all the way from Ireland. Would be grateful to have further consultation for hypertension and weight loss.

    Reply
    • Payal Banka

      July 26, 2018 at 4:08 pm

      Hi Kim ,

      Would love to be of help . However we specialize in only Indian diets . If you happen to be consuming Indian diets , please write to us on care@dietburrp.com and we will get back to you with the required details.

      Reply
  3. priya

    October 6, 2017 at 8:39 pm

    Dear madam, from many years, I am suffering from allergy wherein my skin itches (hives like). please help and suggest a diet plan. I am female with weight of 74 kgs and my height is 5″2. Will await for your reply eagerly. Thanks.

    Reply
    • Payal Banka

      October 9, 2017 at 11:56 pm

      Hi Priya , has this problem been medically diagnosed by any doctor ? i can help you only with details

      Reply
  4. Rajiv

    September 4, 2017 at 11:29 am

    Hello Mam,

    First I want to say Big Thank You for the wonderful site with rich content. This really helps me, my family and my friends, specially the diet plan and useful information.

    I wrote this as I am looking for Indian Version of DASH diet. Doctor asked me to follow dash diet which I tried to find but I can’t find Indian version. This will really help me if you add one article for the same.

    Rajiv

    Reply
    • Payal Banka

      September 4, 2017 at 8:47 pm

      Hi Rajiv , Thank you for reading at Dietburrp. You can check this diet plan – https://www.dietburrp.com/indian-diet-plan-for-high-blood-pressure-dash-diet/

      Reply
  5. Antony

    August 20, 2017 at 6:43 pm

    Hello Mam,

    I am Latha Antony.I am 39 yrs old.Now i am pregant of 4 weeks.Initially i am type 2 diabetics patient.Before pregant i am taking Vipodoment ,now i am taking 1000mg metformin morning and 1000 mg metformin night.

    Morning:

    Fasting Sugar level: 5.5 mmoL
    after that around 7:30 a.m
    Milk – 1 cup
    Almond – 6

    Breakfast: around 09:00
    1 egg boiled
    small portion of Black chana
    5 slice of cucumber

    After 1 hr breakfast
    Sugar level: 6.5 mmol

    Lunch: 1:00
    1 small rotti
    1cup of baked vegetables

    1 hr after : 8.7 sometime 9.6

    Around 3:00 (half Guava or orange)

    Dinner around 08:30

    Half cup ragi or
    1 small rotti with 1 CUP pommagrante.
    with 1000mg metformin

    1hr later: 8.7(sometime more)

    Now guide us how we can make a healthy diet and we want our baby to be fine.Is there any alternative chart available.

    Pls share your account details so that we can transfer the amout.We need a Weekly consultation but the delivery.

    Thank You

    Reply
    • Payal Banka

      August 23, 2017 at 12:19 am

      mailed you the details

      Reply
  6. purvi

    March 29, 2017 at 6:39 am

    hi Payal,
    i have sent you an email. my husband needs too loss 10Kg. he also has high blood presser. i will wait for your reply and would like to start the diet asap.

    Reply
  7. Usha balu

    October 7, 2016 at 11:07 pm

    Hi Payal…
    As usual excellent article.

    Thanks
    Usha

    Reply
    • Payal Banka

      October 8, 2016 at 6:23 am

      🙂

      Reply
  8. sapna singhal

    June 6, 2016 at 7:28 pm

    this information is really helpful.

    Reply
  9. Shamayeeta

    May 3, 2016 at 5:37 pm

    Hello madam,
    I went through your blog and found it to be very informative.I would like to seek your advice on a suitable diet for my father. He is 75 years old and has high blood pressure and a heart blockage for which he is on medication for several years. He has recently been diagnosed with diabetes.Apart from this he has an enlarged prostrate gland and age related forgetfulness.
    I would be grateful if you kindly suggest a diet plan or dietary precautions that we should follow.
    Regards
    Shamayeeta

    Reply
    • Payal Banka

      May 4, 2016 at 2:59 pm

      please check this -https://www.dietburrp.com/diet-services/

      Reply

Comment Policy:
We are glad you have chosen to leave a comment. We wish to inform you that the comments are moderated to avoid obscenity. Sometimes , we might take around 3 to 4 days to get back to you with the reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

Recent Posts

Syndrome X Diet Plan ( Metabolic Syndrome Diet Chart India)

March 27, 2023

Maharashtrian Diet Plan for Weight Loss ( 7 days Marathi Diet Chart PDF )

Maharashtrian Diet Plan for Weight Loss ( 7 days Marathi Diet Chart PDF )

March 20, 2023

Gym Diet Plan for Muscle Gain ( Indian Menu ) PDF

Gym Diet Plan for Muscle Gain ( Indian Menu ) PDF

March 6, 2023

Winter Depression Diet PDF (Indian Menu) Top Foods for Depression

Winter Depression Diet (Indian Menu) Top Foods for Depression

February 27, 2023

Subscribe on Youtube

Email newsletter

Subscribe to get our personalized health and fitness tips

 Diet Services
Buy Now
 Ebook
Buy Now
  • About Us
  • Body Fat Calculator
  • Body Analysis
  • BMI
  • Terms of Use
  • Privacy Policy
  • Contact Us
  • Advertise

Site Footer

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

Copyright © 2023 · dietburrp.com . All rights reserved. Dietburrp does not provide medical advice, diagnosis or treatment.