Home » Managing High Blood Pressure Naturally: Home Remedies and Lifestyle Tips

Managing High Blood Pressure Naturally: Home Remedies and Lifestyle Tips

Managing High Blood Pressure Naturally: Home Remedies and Lifestyle Tips
Managing High Blood Pressure Naturally: Home Remedies and Lifestyle Tips


Your heart and blood vessels are strained if your blood presses too hard against the walls of your blood vessels.

This is hypertension or elevated blood pressure.

Your body needs blood to carry oxygen and energy, which is why your heart beats. The blood presses up against the blood vessel walls as it flows. This pushing is done with the force of your BP.

Your heart and blood vessels are under additional stress if your BP is too high. Hypertension, or high BP, is what is meant by this. It can eventually result in heart attacks, strokes, kidney disease, and some types of dementia, among other health issues. The good news is that you have a ton of options for reducing it.

About one-third of adults in the UK suffer from high blood pressure, although many are unaware of it. Since it typically doesn’t cause any symptoms, a blood pressure check is the only method to determine whether you have it.

What level of blood pressure is normal?

Everyone’s blood pressure should ideally be between 90/60 and 120/80 mmHg.

The majority of people in the UK have blood pressures that are above normal but still fall below the standard diagnostic range for high blood pressure, which is between 120/80 and 140/90 mmHg. If your blood pressure is within this range, you may eventually experience high blood pressure. Lowering your blood pressure will reduce your chance of developing health issues.

What is a reading of elevated blood pressure?

If your readings are consistently 140/90mmHg or higher over several weeks, you will likely be diagnosed with hypertension or high blood pressure. This is the threshold that many general practitioners use to identify high blood pressure.

If even one of the readings is higher than it should be—that is, if the top reading is more than 140 mmHg or the bottom reading is more than 90 mmHg—you may also have high blood pressure.

Because several factors can affect blood pressure throughout the day, a single high reading does not always indicate high blood pressure. Before classifying your reading as high blood pressure, your doctor or nurse will want to make sure it remains high over time.

What signs of elevated blood pressure are present?

Most of the time, blood pressure is not something you feel or notice. Since high blood pressure rarely exhibits symptoms, a heart attack or stroke may occur as the first indication of the condition. It is known as the silent killer for this reason. A blood pressure check is the only way to determine whether you have high blood pressure.

Sometimes, symptoms of extremely high blood pressure include headaches, bloodshot eyes, and a general feeling of illness.

What Causes Hypertension?

Ninety-five percent of cases of hypertension have an unknown underlying cause. It could have something to do with environmental and genetic factors.

The following elements may make hypertension more likely to occur. 

  • A sedentary lifestyle  
  • Sensitivity to salt  
  • Insanity  
  • Lack of potassium  
  • A lack of vitamin D  
  • Excessive use of alcohol  
  • Aging  
  • Hereditary mutations in the DNA  
  • Insulin sensitivity  
  • Diabetic  
  • Disrupted sleep habits  
  • Faulty blood arteries  
  • Consuming high-fructose corn syrup-containing foods

The definition of hypertension has changed over the last 50 years. As people age, hypertension, or high blood pressure, most likely develops. It is a complicated illness impacted by environmental and genetic variables. 

Even though hypertension has no symptoms and some people are unaware that they have it, a routine checkup and consultation with a doctor can help you identify the condition and begin treatment on time.  

You may be able to reduce your risk of related health complications by making dietary and lifestyle changes in addition to taking the right medications. You can control your hypertension by using easy at-home treatments. 

Home Remedies

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The following are remedies that you can do at home to help yourself with high Blood pressure-

  1. Get enough movement

Blood pressure can be regulated or delayed by both aerobic and resistance exercise, and following an exercise session, blood pressure may drop for up to 24 hours.

Frequent exercise causes your breathing and heart rates to rise regularly. Your heart becomes stronger and requires less effort to pump over time. Your blood pressure is lowered and your arteries are under less pressure as a result.

Engaging in moderate-intensity exercise for at least 2.5 hours (approximately 30 minutes per day, five days a week) every week is advisable. One must consider bringing in some necessary changes in their lifestyle choices, for eg. 

  • Use the stairs and go for walks rather than drive and take escalators.
  • Helping parents with household chores 
  • Using a bicycle for short distances 
  • Engaging in team sports
  1. Cut back on sodium consumption

Consumption of salt is widespread worldwide. This is mostly because people are consuming more prepared and processed foods.

Excessive consumption of salt has been associated in numerous studies with hypertension and cardiac events, such as stroke.

Other studies, however, suggest that there may be more confusion regarding the connection between high blood pressure and sodium.

Genetic variations in the way individuals metabolize sodium could be one cause of this. A quarter of those with normal blood pressure and about half of those with high blood pressure appear to be sensitive to salt.

Reducing your sodium intake is worth trying if you already have high blood pressure to see if it helps. Replace processed foods with fresh ingredients, and experiment with using herbs and spices instead of salt for seasoning.

The majority of blood pressure reduction guidelines suggest lowering sodium intake. For those who are particularly susceptible to the effects of salt, though, that suggestion might make the most sense.

  1. Have a restful night’s sleep

Less than six hours of sleep per night for a few weeks is considered poor sleep quality and can lead to hypertension. Many conditions, such as sleep apnea, restless legs syndrome, and insomnia in general, can interfere with sleep.

If you frequently have problems falling asleep, let your healthcare provider know. Sleep can be improved by identifying the cause and treating it. But if you don’t have RLS or sleep apnea, try these easy sleep hacks for a more peaceful night’s sleep.

Maintain a sleep routine. Set a daily routine for when you go to bed and wake up. Attempt to maintain a consistent routine on weeknights and weekends.

Make a peaceful environment. This calls for maintaining a cool, peaceful, and dark sleeping area. Spend the hour before going to bed doing something calming. This could entail practicing relaxation techniques or having a warm bath. Steer clear of bright light sources like computers or TV screens.

Keep an eye on what you eat and drink. Avoid going to bed full or hungry. Aim to avoid heavy meals right before bed. In addition, limit or stay away from alcohol, caffeine, and nicotine right before bed.

Minimize naps. Resting naps during the day to no more than 30 minutes may improve nighttime sleep for people who find naps during the day beneficial.

  1. Reduce your alcohol intake.

Alcohol consumption can cause blood pressure to rise as well as increase the risk of high blood pressure and other chronic health issues.

Although some studies have indicated that consuming small to moderate amounts of alcohol may protect the heart, there may be drawbacks.

For women, one drink per day, and for men, two drinks per day is considered moderate alcohol consumption. It might be best to think about cutting back on your consumption if you drink more than that.

  1. Reducing caffeine intake

Caffeine instantly raises blood pressure, as anyone who has ever had a cup of coffee before having their blood pressure checked knows.

Nevertheless, there isn’t much data to support the idea that frequent caffeine consumption can result in a long-lasting increase.

Individuals who consume caffeinated tea or coffee are generally less likely than non-drinkers to develop heart disease, which includes elevated blood pressure.

However, you should think about reducing your intake if you think you may be sensitive to the effects of caffeine to see if it lowers your blood pressure.

In conclusion, caffeine may result in a transient rise in BP. It doesn’t, however, result in a long-term increase for a lot of people.

  1. Go for more foods high in potassium.

An essential mineral, potassium lowers blood vessel pressure and aids in the body’s elimination of sodium.

Most people’s consumption of sodium has increased while their intake of potassium has decreased due to modern diets.

Eat more fresh, whole foods and fewer processed foods to achieve a better balance of potassium and sodium in your diet.

Foods with a high potassium content include-

  • Fruit, such as melons, bananas, avocados, oranges, and apricots.
  • Vegetables, particularly leafy greens, tomatoes, potatoes, and sweet potatoes
  • Dairy products like yogurt and milk
  • Salmon and tuna, seeds, nuts, and beans
  1. Discover how to handle stress

One of the main causes of high blood pressure is stress.

Chronic stress puts your body in a fight-or-flight state all the time. Physically speaking, that translates to narrowed blood vessels and an increased heart rate.

Stress may also increase your likelihood of adopting behaviors like alcohol consumption and processed food consumption which can raise BP.

Blood pressure can be lowered by reducing stress, according to several studies. Try these two evidence-based suggestions:

  • Play some calming music: Relaxing music can aid in nervous system relaxation. It’s a useful addition to other BP treatments.
  • Reduce your workload: Excessive workloads and stressful work environments are associated with elevated BP.

In summary, prolonged stress may be a factor in hypertension. It can be beneficial to learn stress management techniques.

Foods to eat to control High Blood Pressure

  1. Celery

Rich in vitamins, potassium, flavonoids, and essential oils that are good for the heart. Blended and combined with honey, fresh celery juice may help control hypertension. A vinegar and celery juice mixture may help with headache, vertigo, and hypertension-related shoulder pain.

  1. Oats

Packed with dietary fiber, oatmeal has a notable effect on lowering BP. Oatmeal porridge, a quick and healthful solution for controlling hypertension, is made by mixing sugar and hot water with oats.

  1. Teas

Studies indicate that oolong and green tea consumption may lower the risk of hypertension. When brewed and sipped with honey or lemon juice, green tea may help lower BP.

  1. Garlic

Due to the allicin in garlic, which has a hypotensive effect, garlic may help lower BP.

Reduced arterial stiffness and elevated cholesterol have been demonstrated to be potential benefits of garlic pearl preparations or supplements, such as Kyolic-aged garlic extract.

  1. Hibiscus

Dried calyces used to make hibiscus tea may lower blood pressure. Crushed calyces are steeped in boiling water to make hibiscus tea, and sugar or lemon juice can be added to taste.

  1. Hawthorn

Rich in heart-healthy flavonoids and procyanidins, hawthorn is used in Chinese medicine to treat hypertension. Boiling red berries in water and adding sugar to taste is how hawthorn tea is made.

  1. Ginger

Ginger is renowned for promoting better blood flow and reducing blood vessel spasms. Adding ginger to regular tea or making lemon ginger tea may help control hypertension. Although these natural treatments for hypertension seem promising, it is advisable to exercise caution and see a doctor before depending entirely on them.


Extensive human studies are required to determine their actual benefits. The recommended medical treatments should be supplemented by these measures rather than replaced.

Frequently Asked Questions
The following are a few of the most frequently asked questions, that you too may have.

  • What classification is given to hypertension?  

There are two types of hypertension: primary, or essential, and secondary. In about 90–95% of cases, primary hypertension is the diagnosis. It describes elevated BP for which there is no known medical explanation. The remaining 5 to 10% of cases are known as secondary hypertension; they are typically treatable and are brought on by an underlying medical condition.

  • Which age range is most impacted by high blood pressure?  

It is estimated that 63% of adults over sixty suffer from hypertension. In addition, it’s possible that, in the case of African Americans, it will begin in the younger generation.

  • How do you take a blood pressure reading?

A basic device is used to measure blood pressure in millimeters of mercury (mmHg). It will be recorded as two numbers after it has been measured: a top number and a bottom number. For instance, your BP is 120 over 80 if your reading is 120/80 mmHg.

  • Which traditional medications are used to treat hypertension?  

Conventional medications like beta-blockers, diuretics, calcium channel blockers, and angiotensin-converting enzyme (ACE) inhibitors have been used in addition to herbal remedies. It has been demonstrated that they all lower the risk of stroke in hypertensive patients. Nonetheless, before taking any medication to treat hypertension, people should speak with their physician