high blood pressure measured

High blood pressure 5 natural and simple remedies

High blood pressure also called hypertension, is a medical condition which makes more difficult for the heart to send blood through the body  also hardening the arteries and causing in the long term heart failure, stroke, kidney disease, and other related issues.

The exact cause is still unknown however there are several factors that play an important role on its development like smoking, genetics, overweight, diet, thyroid disorders, stress and more.
High blood pressure generally takes few years to develop, everyone can be affected by it eventually but if detected in time, you can work with your doctor to control it.

This post discuss about 5 natural simple remedies that can help people even on high blood pressure medication to improve general health and blood circulation. A healthy lifestyle is the key not only to control your blood pressure but also to manage your weight, lower your stress and to increase your strength.

Blood pressure

Blood pressure is  the force generated by the blood once it passes through the arteries in the body. Arteries transfer  blood from the heart to the body through the veins.

When the blood moves at a higher pressure  through your arteries hypertension occurs. When blood pressure gets higher and stays like that  for long, it can put people at a higher risk for  heart disease, stoke or kidney failure.

High blood pressure can be also divided in two types:

Primary hypertension. This is the most common type also called essential hypertension. It is called  like this when the cause for  high blood pressure are unknown. This type of blood pressure can take long time before to develop. It is usually related  to body changes caused by the age, lifestyle and environment.

Secondary hypertension. This is when  the cause of high blood pressure is related to  some medications or a health problem related to kidney, gland, Thyroid or sleep apnea.

Symptoms of high blood pressure

High blood pressure  in most cases do not show symptoms. It is also  called “the silent killer.” 

To check  your blood pressure regularly can be a useful habit. 

Once blood pressure has reached higher levels over a period of time some people can experience symptoms like dizziness, headaches or shortness of breath.

How to diagnose High blood pressure

Hypertension  can be diagnosed with a blood pressure monitor placing a band (cuff) around the arm which  is attached to a small pump and a meter. Once the pump is squeezed, the  band will need to be tight enough around the arm and  show 2 numbers that make up  blood pressure measurements.

The  number on the top is the systolic reading (the peak blood pressure when your heart rests between beats). The bottom number is called diastolic reading (the pressure when your heart is filling with blood­).

Normal blood pressure levels should be around 120 on top and less than 80 on the bottom.

Stage 1 high blood pressure is between 140 – 159 on top and 90 – 99 on the bottom.

Stage 2 high blood pressure is between 160 and higher on top and 100 and over on the bottom.

high blood pressure chart

5 Natural remedies for high blood pressure

  1. Regular physical activity

Regular exercise makes your heart able to pump more blood with less effort, putting less force on the arteries and lowering blood pressure. Training regularly can lower systolic blood pressure by 3 to 8 mills of mercury.

Regular activity can help blood pressure from rising as we get older and also to maintain a good weight. To keep a healthy blood pressure measurements it might take about a couple of months of regular exercise and the benefits only last if you can maintain it on a regular basis.

Aerobic activity can be helpful to lower hypertension but also lifting weights is another part to consider in your fitness plan. You don’t need to spend several hours at the gym to have good results adding for example moderate physical activities to your daily routine will make the difference.  Think of some activities like walking, dancing, climbing stairs or even household chores.

Reduce time you spend sitting and plan to get at least 150 minutes of  moderate aerobic activity a week alternating if possible with more intense vigorous activity at least 70 minutes per week.

Weight training can have long term benefits to blood pressure improving different aspects of cardiovascular health. Health experts recommend to include strength training exercises into a fitness plan at least two times a week.

If you ‘d like to include weight training to your routine consider to:
  • Use a proper way and technique when lifting to reduce the risk of injury.
  • Heavy weight can great increase your blood pressure, do it always gradually.
  • Do not hold your breath, do it continuously during each exercise, consult also your trainer for each type of exercise.
  • Stop lifting if you feel out of breath or dizzy.

2. Eat less salt

Reducing salt in your diet can help to reduce blood pressure and other health diseases like obesity, stroke and renal stones.  You  might need also to follow those tips below to manage your daily salt intake:

  • Choose unprocessed food avoiding more canned and frozen products.
  • Read the food label opting for lower sodium items.
  • Avoid some of the highest sodium food products making them a smaller part of your diet.
  • When eating out ask if your dish can be prepared with a smaller amount of salt.

Dietary guidelines recommend less than a teaspoon of salt (about 2300 mg) per day.

3. Food

Here are illustrated some food that might help to reduce high blood pressure :



Berries are a rich source of antioxidant anthocyanins that can reduce high blood pressure and other serious risk factors.

Swiss chard

Swiss chard contains  blood-pressure-regulating nutrients, including potassium and magnesium. One cup (145 grams) of cooked chard delivers between 15 and 30% of your daily potassium and magnesium intake.


Carrots are a must to include in your diet. They are rich in phenolic compounds, that can relax blood vessels and reduce inflammation, lowering  blood pressure levels.


Several studies have shown that yogurt can reduce the risk of hearth diseases also because is rich of magnesium and potassium. It also contains probiotics which can help your digestive system to absorb and use better all nutrients.


Oats provide extra fiber to your body to process more sodium out of it. It is also rich of beta-glucan a sugar compound found in bacteria that can also reduce high cholesterol.

4. Reduce your stress

There still no proved evidence that conditions like anxiety, isolation and depression are linked to high blood pressure however, when someone is stressed, the body produces some hormones that can rise temporarily blood pressure damaging the arteries and in the long term leading to heart disease.  

Even if spikes in blood pressure in stress situations are not continuous,, they can still badly affect blood vessels, heart and kidneys in the same way like long term blood pressure does.

  • Managing stress can be a difficult task however, there are few options that might help you like:
  • Taking now and then deep and slow breaths to better relax you.
  • Try yoga or meditation to help relaxation and strength your body.
  • Try to sleep at least seven hours at night
  • Consult a specialist that can give you useful suggestions.
5. Limit your alcohol and smoke consumption
Drinking alcohol in excess can increase your blood pressure levels. Heavy drinkers who are able to cut their daily drink consumptions can lower both systolic and diastolic reading from 1 to 4 millimeters of mercury.
People with high blood pressure should drink alcohol with moderation. Moderation is considered to be in general :
For men younger than 65  two drinks a day , one drink for men over 65 and one drink for women of any age per day.
A  standard drink is considered usually  350 ml or 12 ounces of beer, 150 ml of wine or 5 ounces and 44 mills or 1.5 ounces of distilled proof spirits.
Not only smoking can raise your blood pressure but the nicotine and other toxins in tobacco can narrow your arteries and make your blood likely to clot, increasing the risk of serious health problems.
Nicotine, the principal chemical found in tobacco products have been discovered that highly increase blood pressure also for its effects on the sympathetic nervous system. Some other studies have also shown that smoking can reduce some drugs ability to reduce high blood pressure and the elasticity of the arteries.
Quitting smoking along with changes in your habits and diet can lower your blood pressure by 8 to 20 mmHG.

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The Bottom line

Those are general health tips on how to better manage  high blood pressure. It is not guaranteed that you might solve your particular issue however I can affirm that with perseverance and  a strong commitment on what have been discussed so far the benefits

are guaranteed. Please leave a comment and if you like share this post with someone that might be interested also. See you on the next healthy episode!

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