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Simple Ways to Control Hypertension Naturally

Published on Sep 01, 2014 and last reviewed on Mar 11, 2022   -  4 min read


This article tells how to control high blood pressure without any medicine with simple lifestyle modifications.

Simple Ways to Control Hypertension Naturally


An increase in blood pressure is one of the most common public health issues worldwide. Many people do not know they have increased blood pressure and remain undiagnosed, and over half of the hypertensive population are not adequately treated. It has been said that there is no definite dividing line between high and normal blood pressures. Hypertension is the level of blood pressure affecting some particular organs. Blood pressure can be controlled by following some lifestyle modifications such as the dietary approaches to stop hypertension (DASH), reducing sodium intake, minimizing alcohol consumption, exercising regularly, losing weight, quitting smoking, and having some stressbusters.

1) Dietary Changes:

  1. Food Diary - In order to keep track of what we are eating, a food diary may be followed for at least a week as it helps us know our true eating habits. It is always better to monitor the food we eat and how much to eat.

  2. Boost Potassium - Potassium benefits us by decreasing the effects of sodium on blood pressure. Some of the best sources of potassium-rich foods are fruits and vegetables. Reach out to your doctor to know the potassium level and what is best for you.

  3. Shop Smarter - When you buy any food, read the labels to know the composition and stick to a healthy eating plan every time.

2) Sodium Reduction:

The recommended salt consumption for patients with hypertension and prehypertension is such that sodium should be less than 100 mEq per L per day. A graded blood pressure response is usually found with a greater blood pressure reduction with lower salt consumption. Reduction in salt intake is important in middle-aged to elderly people who have family members with hypertension. In order to decrease the sodium in the diet, consider the following tips:

3) Reduce Alcohol Consumption:

Reducing alcohol consumption may reduce blood pressure - systolic as well as diastolic. A graded blood pressure response is usually found with a greater blood pressure reduction with lower alcohol consumption.

4) Exercise:

5) Weight Loss:

6) Smoking Cessation:

Smoking cigarettes release nicotine. This raises blood pressure by stimulating the sympathetic nervous system. This releases norepinephrine and epinephrine that help raise blood pressure. Complications of hypertension, for example, cardiovascular disease and stroke, increase in those who smoke.

7) Dietary Supplements:

The confirmatory data is low, but Vitamin C and Omega-3 fatty acids may reduce blood pressure.

8) Stress Busters:

Stress is a cause of high blood pressure. Therefore, a variety of stress busters are useful for reducing blood pressure. This may include any relaxing technique that may include music, books, meditation, etc. Meditation is an age-old well-designed technique that helps reduce blood pressure. Other benefits of meditation are well known. In addition, hypertensive patients are advised to avoid unnecessary tensions. They are asked to practice relaxation techniques as it helps us to be free of stress. If you have stressors and you are not able to eliminate them, then at least manage with them more healthily by:

For all the above, a large number of studies have been done periodically, and standard guidelines, including JNC-7, also recommend these. Start following the above measures today.


Managing hypertension in a natural way might be difficult to follow regularly, but try to plan accordingly and follow routinely. Try to paste your daily routines as bookmarks on the living room or bedroom so that you will not forget to follow the routines, which helps you live a happy life.

Last reviewed at:
11 Mar 2022  -  4 min read




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