How to lower high blood pressure

There are two basic approaches to how to lower high blood pressure:

1. Take blood pressure-lowering medications

2. Adjust your diet and lifestyle to lower high blood pressure naturally

How to lower high blood pressure: drugs or natural methods?

how to lower high blood pressure - drugs or natural methods?

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Taking blood pressure-lowering drugs is certainly effective in lowering high blood pressure for most people. However, this often comes at the cost of pretty unpleasant side-effects.

The other downside to relying on anti-hypertension drugs to manage high blood pressure is that they don’t actually treat the causes of high blood pressure, they just control the symptoms. So in order to keep your blood pressure down, you have to keep taking these drugs for the rest of your life. Depending on where you live in the world, this may not be cheap!

In contrast, lowering your blood pressure by natural methods means addressing the causes of your high blood pressure – so you’re actually making yourself healthier and lowering your blood pressure as a consequence.

So if you’re interested in the quality of your life, as well as your blood pressure, then a natural approach is far better.

(And if you’re looking at quantity too, there’s no actual evidence that taking blood pressure drugs actually makes you live any longer, whereas taking steps to become healthier is definitely likely to make you live a longer, more vigorous life).

You can of course combine both approaches – and make changes to lower your blood pressure naturally in order to reduce your dependence on medication or just to complement it. It’s really up to you.


How to lower high blood pressure naturally

So how to lower high blood pressure naturally? Well, there are three main causes of hypertension (aside from genetic causes) and you can do something about each or all of these.

1. Fitness

how to lower high blood pressure

The fitter your heart, the healthier your blood pressure and the best way to get your heart in better shape is to exercise more. This doesn’t have to involve gyms and lycra (unless you want it to) – it can be just going for a short walk twice a day.

Walk as briskly as you can, till you’re feeling your heart and lungs working harder. And try to find more times in your day when you can walk – e.g., walk to the local shops instead of driving, or park further from your work and walk the rest of the way there.

2. Stress

For many people, stress is a factor in high blood pressure. It might not be easy to change your lifestyle right away but you can do simple things to help yourself relax more like setting aside fifteen minutes to breathe slowly.

Doing slow breathing brings your blood pressure down within minutes, but doing it regularly has also been proven to lower high blood pressure over the long-term too.

If you find it easier, try doing guided slow breathing with audio tracks – you can listen to samples of slow breathing tracks here:

3. Food and drink

And last but certainly not least – diet. What you eat and drink has a huge effect on blood pressure. There are so many changes you can make in this regard to lower high blood pressure. Here’s just a few to start with:

– ditch processed and ready-made foods (e.g., ready meals, pastries, pies, cakes, processed meats, even some bottled and canned goods)  – these usually contain too much salt and also a lot of added sugar, which is as bad for blood pressure as too much salt (or more)

– eat more vegetables and beans and pulses – good healthy fibre plus lots of blood pressure-lowering plant nutrients

– replace refined grain-based products (white bread, pasta etc., cakes, pastries) with whole grain versions

– instead of sugary and starchy snacks, go for nuts, seeds, fruits, even dark chocolate

– avoid processed meats – anything smoked, salted, cured or with preservatives added –  but fresh meat is fine (more studies now show fresh red meat is not actually bad for blood pressure in moderation, but processed red meat is)

– eat more fish especially fatty fish like salmon, mackerel, herring

– use plenty olive oil – it’s full of healthy fat that’s good for the heart

– avoid sodas and soft drinks (even diet versions) like the plague – drink water, coconut water, smoothies (using whole fruits and veggies), tea, herbal tea, pure fruit juice occasionally…


Lowering high blood pressure – and keeping it low

Of course, lowering high blood pressure through your diet involves more than just juggling ‘good’ and ‘bad’ foods. It’s all about balance, and changing what you eat and drink in a holistic way and in a way that’s realistic for you.

The same goes for finding ways to be more active and managing your daily routine so as to reduce stress and sleep well.

None of these things are intrinsically difficult but what can be hard is trying to figure out what to do, when to do it and how to do it.

In order to make it easier, we’ve put together a guide on how to lower high blood pressure naturally.

Our guide covers all these aspects of lowering blood pressure – what you eat and drink, ways to be more active, plus lots of relaxation techniques and approaches. This is a broad-based approach which ensures that whatever the cause of your high blood pressure, you’ll be dealing with it.

lower your blood pressure naturallyThe guide outlines easy, effective and enjoyable changes in lifestyle and takes you through them in nine easy-to-follow steps.

These progressive steps are based on the principle that positive incremental change is always best in health matters. Each chapter will take you further along the road of greater vigour and peace of mind (and a healthy blood pressure).

Click on the link below for more information:

Lower Your Blood Pressure Naturally Guide


P.S. This guide shows you how to lower your blood pressure permanently and naturally without side-effects or complications.

Follow each step to get your blood pressure back in balance.

Choose between a wide range of delicious foods that reduce your blood pressure. Include a number of mental and physical exercises in your schedule for both relaxation and invigoration.

Following this guide will reduce, and in time, eliminate your need for blood pressure lowering medications.

This is a guide for good healthy living and will be beneficial for all – even if you don’t currently suffer from high blood pressure.

To download a sample of the guide to your computer right now click here and scroll to the bottom of the page for the download link.


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