High blood pressure is known as hypertension. It is a serious health condition that can lead to heart disease, stroke and kidney related problems like kidney failure if left untreated. The good news is that you can manage and even lower your blood pressure naturally by making simple changes in your lifestyle
In this article , we will explore the cause, symptoms and 10 scientifically proven ways to lower blood pressure naturally.

What is High blood pressure
Blood pressure is the force of blood pushing against the walls of your arteries. When its pressure is consistently too high, it forces your heart to work harder and increase the risk of heart disease.
- Normal blood pressure- 120/80 mm Hg
- High blood pressure- 140/90 mm Hg or higher
Common causes of high blood pressure
- Unhealthy diet like high salt and fat intake
- Lack of physical activity
- Obesity and overweight
- Smoking
- Chronic stress
- Excessive alcohol consumption
Symptoms of high blood pressure
High blood pressure is also called a “ silent killer” because it may not show any symptoms until it becomes severe.
- Severe headaches
- Chest pain
- Dizziness
- Blurred visions
- Shortness of breath
- Nosebleeds
10 proven ways to lower blood pressure naturally
1). Reduce salt intake
Too much consuming of salt increase blood pressure by retaining fluid in the body Limited salt intake to 1500 mg per day.
2). Eat a heart healthy diet
The DASH diet focuses on fruits , vegetables, whole grains and lean protein which is healthy for your heart.
- Leafy greens
- Bananas
- Oats and whole grains
3). Exercise regularly
The physical activity strengthens the heart and lowers blood pressure. At least 30 minutes of moderation exercise , 5 days a week. Like walking cycling, swimming and yoga
4). Maintain a healthy weight
Losing even a few kilograms can significantly lower your blood pressure.
5). Limit alcohol and quit smoking
Both alcohol and smoking can rise your blood pressure
- Limit alcohol to 1 drink / day for women and 2 drinks for per for men
- Quit smoking completely
6). Manage stress effectively
Chronic stress can spike your blood pressure.
- Meditation and mindfulness
- Deep breathing exercises
- Spending time with nature
7). Increase potassium intake
Potassium balances sodium levels in blood and relaxes blood vessel walls.food rich in potassium Bananas, Avocados ,Sweet potatoes etc.
8). Get enough quality sleep
Your poor sleeping habits can increase the risk of hypertension Sleep at least 7 to 8 hours every night
- Avoid screens before bed time
- Maintain a regular sleeping schedules
9). Limit caffeine intake
Too much caffeine can temporarily raise your blood pressure Drink no more than 2 cups of coffee per day
10). Try nature supplements
Some supplements may help lower your blood pressure
- Garlic extract , Omega 3 fatty acids and Magnesium
When I see a doctor
If lifestyle changes don’t help, consult your doctor for medical treatment. High blood pressure can be controlled with medication and regular monitoring of blood.