5 Proven Ways to Lower Blood Pressure Naturally

Photo by: Bigstockphoto
Photo by: Bigstockphoto

Hypertension is a type of chronic condition wherein a person experiences elevated high blood pressure. When the blood pressure is high, it puts enormous strain on the heart and this leads to a variety of heart diseases including stroke, chronic kidney disease, aneurysms, and peripheral arterial disease just to name a few. 95% of those afflicted with hypertension do not have an underlying disease that causes pressure to elevate in the vein. 5% of those with high blood pressure may have underlying diseases that affect the heart, kidneys, endocrine, or arteries.

The most common (and preferred) way to bring down blood pressure is through medication. But don’t rely on drugs to stabilize your blood pressure along. Making positive changes in your diet and lifestyle are instrumental to control this condition. Below are all-natural ways to help you manage your blood pressure level:


Regular exercise helps keep the heart strong and healthy, making it resistant from diseases. When you work out, you also torch calories, prevent the accumulation of stored fat, and normalize your blood pressure. The key is to gradually introduce exercise to your lifestyle rather than working out like crazy on the first day! If you lead a sedentary lifestyle, start with simple aerobic exercises. This helps decrease systolic blood pressure by three to five points. You can also walk, run, or swim every day — whatever type of non-strenuous exercise you like. Stick to your fitness routine and soon, you will start seeing improvements in your condition.

Going All-Natural on Your Diet

Here’s another reason why you should give organic, wholesome foods a try: it could lower blood pressure! Multiple studies reveal that organically produced fruits, vegetables, and meats are so much healthier to the heart than overly processed food products. Go to your local farmer’s market and shop for organic, fresh fruits and in the grocer, always choose grass-fed meat and dairy products. A healthy diet topped with regular exercise is the best way to beat high blood pressure!

If you can, avoid all types of refined carbohydrates from your diet and stick to whole grains and foods with complex carbs. Avoid overly sweet treats and excessive consumption of fatty, greasy foods.

Increase Mineral Intake

Increasing essential minerals like magnesium, calcium, and potassium helps keep the blood pressure level in check. Fruits and vegetables like bananas, oranges, peaches, and berries are often rich in these minerals but if you couldn’t meet your RDA of these minerals, take supplements instead. It’s a surefire way to manage your blood pressure and keep the body healthy too.

In addition, increase your intake of oily fish to achieve the optimum level of omega-3 fatty acids. This nutrient not only boosts cognitive function, prevents mental breakdown, and protects from oxidative damage, it also keeps the heart healthy! You can eat 16 ounces of salmon, sardines, herring, or mackerel per week to maximize the benefits of omega-3 fatty acid.


Stressful situations often trigger high blood pressure. On days when things at home or at work are overwhelming, squeeze at least 15 minutes of your time meditating. Meditating helps refresh the mind, put things in perspective, decrease high blood pressure!