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How to Reduce Your Blood Pressure

Updated on August 11, 2014

Blood Pressure Check

Follow these tips to reduce your high blood pressure naturally.
Follow these tips to reduce your high blood pressure naturally. | Source

What is High Blood Pressure?

Blood pressure is the force on your blood vessel walls as blood flows through the arteries. Every time the heart beats the blood is pumped out of your heart, which causes the pressure to increase. Between heartbeats, the heart refills with blood and the pressure in the arteries drop.

High blood pressure is when the pressure in the arteries stay at the same level or rises instead of dropping between heartbeats. This creates excess tension in the arteries and stresses the arterial walls.

High blood pressure can cause heart attacks and aeortic aneurysms. Severe high blood pressure can cause a variety of life-threatening complications, such as bleeding or swelling in the eye, acute kidney failure, and high blood pressure encephalopathy.

13 Power Foods to Reduce Blood Pressure

The book, Lower Your Blood Pressure Naturally, recommends these thirteen items in the first week of the plan. These foods are high in calcium, magnesium, and potassium, and low in sodium.

  • avocados
  • bananas
  • broccoli
  • kale
  • kiwifruit
  • peaches/nectarines
  • pork tenderloin
  • quinoa
  • red bell peppers
  • sweet potatoes
  • tilapia fillets
  • white beans
  • fat-free plain yogurt

How to Reduce Blood Pressure

Food and Eating

  • Stay at a healthy weight.
  • Avoid fad diets.
  • Eat a low-fat, low-sodium, and moderate carbohydrate diet.
  • Consider using the DASH diet (Dietary Approach to Stop Hypertension). This is promoted the the National Heart, Lung and Blood Institute which is part of the National Institutes of Health. This plan reduces sodium in take and encourages consumption of nuts, whole grains, fish, poultry fruits and vegetables while lowering consumption of red meats, and sugar.
  • Monitor portion sizes.
  • Look for low sodium options of your favorite foods.
  • Use garlic, onions, herbs and spices instead of salt to flavor your food.
  • Grill, roast or steam instead of frying.
  • Cook with olive oil, canola oil or flaxseed oil for sauteing and basting grilled vegetables and fish.
  • Eat whole grain foods at every meal.
  • Eat dark leafy greens such as spinach, broccoli, collard greens and kale.
  • Eat legumes such as lentils, peas and beans.
  • Read the label. The fat free label may have more sugar or salt.
  • Eat fish which is high in omega-3 fatty acids.
  • Drink alcohol in moderation.
  • Increase intake of fruits and vegetables. They have more potassium and magnesium.
  • Drink water.
  • Reduce your caffeine intake if you are sensitive to it.


  • Exercise regularly. Exercise will help you reduce your weight, feel better, have more energy and help reduce your blood pressure. A combination of higher-intensity interval walking, moderate walking, strength training and energizing or restorative yoga is better than any one type of exercise.
  • Stretch and relax by doing yoga.


  • Work with your doctor to find the right dosage and combination of medicine that will reduce your blood pressure. You may find that if you follow the steps outlined in this article, you may be able to reduce your dosage or even eliminate the medication, but be sure to consult with your doctor first.

Reduce Stress

  • Reduce stress with meditation or relaxation techniques.
  • Find other ways to reduce stress, such as distancing yourself from stressful people or jobs.
  • Stop smoking.
  • Get enough sleep.
  • Take care of yourself.
  • Spend time with a pet.
  • Simplify your schedule.
  • Look on the bright side.
  • Get a massage.
  • Breathe and meditate.
  • Keep a journal.
  • Declutter your house.
  • Don't stress the small stuff.
  • Volunteer or give to a charity.
  • Don't overextend yourself.
  • Prioritize how you use your time.
  • Schedule fun activities.
  • Surround yourself with supportive people.

High blood pressure is a serious condition even though you cannot feel the harm it is doing to your body. By keeping your blood pressure under control with stress management, diet and exercise, and medication, you can hopefully live a long, healthy, and happy life.

Comments: "How to Reduce Your Blood Pressure"

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    • liesl5858 profile image

      Linda Bryen 3 years ago from United Kingdom

      Hi! Millionaire Tips, great advice for lowering blood pressure. Thank you. Voted up.

    • Millionaire Tips profile image

      Shasta Matova 3 years ago from USA

      Thank you Perspycacious. My doctor always asked me if I was stressed. I would say yes, and nothing more would come of it. Later, I decided that it was up to me to reduce the amount of stress that is in my life. Health is important, and I need to make it a priority in my life.

    • Perspycacious profile image

      Demas W Jasper 3 years ago from Today's America and The World Beyond

      Stress is an underrated factor in elevated blood pressure. I'm so glad you included it in this Hub. You have hit all the highlights.

    • JenwithMisty profile image

      Jen withFlash 3 years ago

      Thanks for the tips!

    • manatita44 profile image

      manatita44 3 years ago from london

      Great and useful Hub with lots of interesting pointers. I use a few of them. Best wishes.

    • Millionaire Tips profile image

      Shasta Matova 4 years ago from USA

      Thanks ravenrage and Highland Terrier for your input. You're right, a proper diet combined with exercise will help reduce your blood pressure and make you healthier overall.

    • Highland Terrier profile image

      Highland Terrier 4 years ago from Dublin, Ireland

      Excellent advice

    • ravenrage07 profile image

      John Fox 4 years ago from Richmond, VA

      I really think the best way to reduce high blood pressure is not only eating right and doing cardio but lifting weights also helps. Due to the fact that when you lift weights it makes your blood circulate more to the parts of your body that you are training. This will help quite a bit with weight loss, lower your cholesterol levels, and help everything else! Thanks for the content!

    • Millionaire Tips profile image

      Shasta Matova 4 years ago from USA

      Crafty, I am sorry you suffer from high blood pressure. Most people don't even notice when their blood pressure is high, but sometimes when it is high enough, you can feel it. I am glad you are taking steps to reduce your high blood pressure. I hope you are able to drop it down to normal levels. Other ailments, such as asthma, can also cause stress to your heart and cause the blood pressure to go up. Thank you for your input.

    • CraftytotheCore profile image

      CraftytotheCore 4 years ago

      Such important tips! Great Hub. I suffer from high blood pressure. For the past almost 9 months or longer, I've had scary high blood pressure to the point of stroke level. I'm too young for this! Just recently I stopped eating gluten and started increased my nut intake through homemade trail mix. My doctor is monitoring me. I walk every day now too. It's really hard because I'll be at Walmart and will get so dizzy I almost fall over. I can tell my blood pressure is out of control. The highest was at Yale Hospital, 180 over 120. It was really bad, they thought it was my heart, but it turned out to be my asthma.

    • Millionaire Tips profile image

      Shasta Matova 4 years ago from USA

      Thanks Cris. I hope these tips help your husband reduce his blood pressure.

    • CrisSp profile image

      CrisSp 4 years ago from Sky Is The Limit Adventure

      This is one very important health issue and yet often neglected. Great tips and will surely be passing it along specially to my hubby. Thanks.

    • Millionaire Tips profile image

      Shasta Matova 4 years ago from USA

      Thanks Lara. Breathing deeply and working to reduce stress will help reduce your blood pressure.

    • larakern profile image

      larakern 4 years ago from Georgia

      These are all really great tips. My dad dealt with this and I would tell him to just take deep breaths and relax. By the time he had really taken a few deep breaths we would take his blood pressure and everything would be pretty much stable. Reducing stress and just breathing are the best ways! Fantastic hub!

    • Millionaire Tips profile image

      Shasta Matova 4 years ago from USA

      Thank you RTalloni. There are many different ways to reduce your blood pressure, and eating right and reducing stress goes a long way towards that. When my house is cleaner, I do find that I am less stressed.

    • RTalloni profile image

      RTalloni 4 years ago from the short journey

      You've got some great tips here on how to eat to lower blood pressure. Many people struggle with this and it's good to have info for them when they discuss it. I love the declutter your house tip for reducing stress!

    • Millionaire Tips profile image

      Shasta Matova 4 years ago from USA

      Thank you alexandry. I can imagine how stressful it would be to see your blood pressure go up due to stress! I am glad it went down, and hopefully stays at normal levels.

      Thanks SidKemp, meditation and gentle exercise like yoga are definitely great ways to reduce blood pressure. I agree with you that people should try to change their lifestyles - reduce stress, meditate, exercise, etc., as much as possible to see if they can reduce or avoid the medication as much as possible.

      Thanks Vellur. I hope they help you reduce your blood pressure.

    • Vellur profile image

      Nithya Venkat 5 years ago from Dubai

      It is very important to control blood pressure, great tips.

    • SidKemp profile image

      Sid Kemp 5 years ago from Boca Raton, Florida (near Miami and Palm Beach)

      An excellent introduction. I would encourage meditation and gentle exercise. It can do far more than reduce stress: I know one exercise that reduces blood pressure by 15 points in 5 minutes, directly. Also, biofeedback - meditation with a message from a device to let you know it's working - is very powerful for many people. For those willing to adopt a healthy lifestyle and learn these techniques, medication, with its dangerous side effects, is rarely necessary.

    • alexadry profile image

      Adrienne Janet Farricelli 5 years ago from USA

      A great read! A while back when I worked for a pharmacy I was very, very stressed... I went to measure my blood pressure using the free blood pressure device they had there, and holy cow, it was 140, which was very high for me since I always suffered from low blood pressure! Thankfully, it went down the next day!

    • Millionaire Tips profile image

      Shasta Matova 5 years ago from USA

      Thanks Taleb80, eating well is certainly an important factor in keeping your blood pressure under control.

    • Taleb80 profile image

      Taleb AlDris 5 years ago

      Informative & Useful Hub. Thank you for sharing.

      PB should be under control. I find that the fatty food is a very dangerous factor, everyone should do his best to reduce consuming it.

    • Millionaire Tips profile image

      Shasta Matova 5 years ago from USA

      Thanks CZCZCZ. It is a long list, and all of the things on the list (except the specific medication) will help keep the body healthy and avoid other conditions as well.

      Thanks Aurelio. Exercise is indeed an important part of a healthy regimen to reduce blood pressure.

    • alocsin profile image

      alocsin 5 years ago from Orange County, CA

      Exercising regularly will also help with this condition. Voting this Up and Useful.

    • CZCZCZ profile image

      CZCZCZ 5 years ago from Oregon

      Great list of things to think about in order to help reduce blood pressure.