Home Remedies for Managing High Blood Pressure

Updated on March 31st, 2020
high blood pressure

Almost everybody in today’s world is leading a stressful life. People are busy at work, travel and the hassle of modern lifestyle. We are busy coming up with modern routines and are ignoring our basic health quality. As per a recent study in the United States of America, 1 out of every 2 adults is suffering from the silent killer high blood pressure which is taking away 1000 lives every day.

Unknowingly people tend to allopathic medications to resolve their health issues but to sustain a long and healthy life without the addition of chemical compounds is possible. Minor changes in lifestyle and simple home remedies can help each one of us control medical conditions like high blood pressure.

There are no proven symptoms of high blood pressure but few patients have reported a throbbing feeling in their head or chest, a feeling of dizziness, or other signs. People can live for years without knowing that they are suffering from high blood pressure. To be on safe side adults and especially elderly people should get a regular check of their blood pressure(1).

Today we will talk about simple home remedies for high blood pressure management which we can incorporate in our lives without exhausting our finances and time.

We will help you with knowledge about products from your own home’s kitchen which will help you see a huge difference in your blood pressure readings if you follow these tips religiously. So, let us take a walk through our kitchen counters and learn on why and how much should be used to control our blood pressure readings.

[Also Read: Natural Remedies for High Blood Pressure]

Home Remedies for High Blood Pressure

1. Walking and Exercise

Why Does It Work?

People who have a problem with high blood must exercise regularly. This will make their heart strong enough to properly pump blood into arteries. Walking helps improving blood circulation in your body and your blood gets more oxygen.

How to Do?

Make it a point to exercise  2-3 hours to every week. You can choose to do vigorous or moderate exercise depending on your stamina. Go for runs and brisk walks every day without fail. If you want to go a level up then club basic exercises like step jump, lunges, bending, etc with your daily walk. Try and make an early morning walking routine as the air is fresh at that time.

How Much to Do?

Do not stress your body much. Go for 20 minutes of brisk walk every day.

[Also Read: Yoga for High Blood Pressure]

2. Reducing Sodium Intake

Why to Do?

High sodium intake is a very common reason for having high blood pressure. To check this, eat only healthy food and avoid processed foods. Government health agencies have specified limits to which salt can be added or eaten.

Several kinds of research have proven that high blood pressure is directly proportionate to one’s salt intake. Sodium which is present in salt is the main component behind increasing blood pressure.

How to Do?

When you cut down your salt intake, you are automatically lowering sodium levels in your body. After a few days, you will see that your blood pressure comes down to normal. Try and replace salt in your diet with natural herbs.

How Much to Do?

Though a certain level of salt is required by our body so keep in mind not to completely avoid it. People with high blood pressure should limit their salt intake between 1000-1500 mgs per day.

3. Potassium Rich Foods

Home Remedies for High Blood Pressure

Why to Eat?

Potassium is one of the essential minerals required by our body. It helps in lowering pressure in blood vessels and removes excess sodium. The body comes in the state of imbalance if sodium levels increase and potassium decreases.

How to Eat?

Fresh and unprocessed foods have a higher level of potassium. Include green vegetables, sweet potato, tomatoes and potatoes in your diet for potassium intake. In fruits banana, oranges, avocados, apricots, and melons have good levels of potassium. Go with milk, yogurt, fish, nuts, beans, and pulses in your diet to boost potassium in your body.

[Also Read: Diet to Lower Blood Pressure]

How Much to Eat?

A healthy adult can take 3500-4700 mg of calcium per day but people with high blood pressure should be on the higher side of this range .Patients with high blood pressure should at least have 4700 mg per day.

4. Limit the Amount of Alcohol

Image: ShutterStock

Why to do?

More than 16% of high blood pressure cases around the world are because of drinking alcohol. Though some studies have shown that a low intake of alcohol is good for the heart but this benefit is very minuscule when compared to the side effects of alcohol.

How to Do?

If you are used to of having alcohol every day then a very strong will and determination is required to away from alcohol. If you find it difficult to do it by yourself then take therapy from doctors and your peer group. You can substitute alcohol with some other drink for e.g. fruit beer.

How Much to Do?

If you are having more than one drink a day, the alarm of having high blood pressure is already ringing. Cut down your consumption to keep your heart fit. If you are able to cut off alcohol completely from your system till the time your blood pressure does not come back to normal, nothing better.

5. Reduce Stress

Stress Reduction

Why to do?

Stress is the prime cause of high blood pressure. If a person is under chronic stress then the body is under a constant mode to bring down this stress. As a result, you will have a faster heartbeat and stiff blood vessels. Due to stress a person might be diverted towards having alcohol, unhealthy eating which in turn increases blood pressure

How to Do?

When you feel that there is a lot of stress in your mind and body try to relax yourself by listening to music, reading a book, taking a nap or doing any activity which makes you feel light. Define your working and leisure hours to keep stress at bay.

How Much to Do?

It is not practical to not take stress of any work. Daily routine like being on time, catching a bus can also be reasons of stress. Take only enough stress to keep yourself motivated for the day. Do not bring any baggage home.

6. Cut back on Caffeine

Why to Do?

Caffeine shows an instant rise in your blood pressure. Have a cup of coffee and take your blood pressure immediately after that, you will that the blood pressure is on the higher side. Even though the effect of caffeine on blood pressure might be temporary or for a while it may so happen that your blood pressure fluctuates. This fluctuation of blood pressure is not a healthy sign for your heart.

How to Do?

Switch over from your regular tea, coffee and soda routine to natural fruit or vegetable juices. Green tea for high blood pressure is also a good option.  It just a few days of practice and you will be able to replace caffine with other health drinks in your daily routine.

How Much to Do?

If you are a high blood pressure patient then you must limit caffeine intake to 200 milligrams a day.

7. Dark Chocolate

dark chocolate

Why to Use?

When we say have dark chocolate for a lower blood pressure we mean to have it in a small portion. The cocoa powder which is present in dark chocolate is rich in a plant compound known as flavonoids which help n dilating the blood vessels. Not only does cocoa help in lowering high blood pressure but it also bring low blood pressure to normal levels.

How to Use?

Coca powder which is non alkalized gives the best results as they have high levels of flavonoids without any added sugar. You can mix coca with milk, have it in form of bars or mix it in cakes and desserts.

How much to Use?

Excess of dark chocolate will make you gain weight and all its positives will become negatives. Limit dark chocolate to 1.0-1.6 per day.

[Also Read: Home Remedies for High Blood Pressure]

8. Berries

Why to Use?

The juices in berries are full of polyphenols which is a compound found in plants and is good for your heart. Continuous intake of berries for about two months will start to show results in bringing down blood pressure to normal. Those who have an intake of polyphenols in their diet will be able to control blood pressure and can keep the risk of heart attack away.

How to Use?

You can add raspberries, strawberries or blue berries to your daily breakfast cereal. Berries go well with shakes as well. There are various granola bars which are full of berries readily available in stores.

How much to use?

Berries may be natural but over dose of anything may be harmful. Though there is no proof stating what is the apt dosage of berries for high blood pressure patients, but best way to be in limit is to consult your doctor. He may guide you about intake of berries.

All above remedies mentioned above, if you have supportive family and friends, you will find it was easy to tackle high blood pressure issues. They will encourage you to take care of your health, remind you of your exercise, take you to a doctor all just to see you hale and hearty.

If you feel this is not enough then you may think of joining a social support group where there will be others like you dealing with high blood pressure issues. In a group, you all can boost each other’s morale to bring down blood pressure naturally by following the above methods.

High blood pressure is like a dangerous silent killer which has no symptoms and a person gets to know about this condition only after much damage has already been caused. Serious health issues may arise due to increased blood pressure like stroke, kidney damage, heart attack, and other health issues.

Visit your doctor regularly so that you can have a check on your pressure levels and there is no delay in taking precautions or medications. If you have already been diagnosed with high blood pressure, then see a doctor and follow home remedies for high blood pressure mentioned above along with prescribed medicines (if any).

Try and adopt multiple therapies like changing lifestyle, medications, other treatments and you will surely see positive results. Studies say that every time you bring a positive change in your lifestyle, your blood pressure comes down by 4-5 mm Hg (on the higher side) and 2-3 mm Hg ( lower side).

[Also Read: Herbal Remedies for High Blood Pressure ]


1. What is high blood pressure?

The condition when blood pressure reading of 140 over 90 or above being constant for more than a week is called high blood pressure. This pressure can be checked with the help of a blood pressure machine. There are symptoms which your body shows if you are undergoing high blood pressure levels.

2. What are the risks of high blood pressure?

Prolonged state of high blood pressure puts tremendous amount of strain on heart which may lead to stroke or heart attack. At times there may be kidney problems coming up in the body as a result of high blood pressure.

3. What foods are best suited for patients with high blood pressure?

Patients with high blood pressure should include potassium in their diet. Some potassium rich foods are bananas, nuts, seeds, salmon, tuna, leafy vegetables, dairy, avocadoes, melons etc. Vinegar is also good for controlling high blood pressure but if taken in limited quantity. Nutrients contained in berries control high blood pressure.

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