High Blood Pressure: 16 Natural Ways How to Lower Hypertension

High blood pressure requires serious attention and effective management. This post will explore natural remedies for controlling it, including lifestyle adjustments like diet and exercise, supplements, herbs, and other remedies. We’ll also address how these approaches can mitigate risks of heart disease, stroke, and other complications. It’s crucial to consult your doctor before trying any natural remedies. By following this guidance, you can take proactive steps to lower your blood pressure and enhance your overall well-being. Common names to this condition includes Hypertension (Scientific), uchch rakt chaap (Hindi/Urdu), uchch rakt daab (Marathi), uyar iratta aluttam (Tamil), Gao xieya (Chinese), hipertension (Spanish), hipertensao (Portuguese), uchch rakt chaap (Bengali), gipertoniya (Russian).

What is High Blood Pressure / Hypertension?

Blood pressure (BP) is measured using a device called a sphygmomanometer in millimeters of mercury. It consists of two readings: systolic pressure, the highest pressure during a heartbeat, and diastolic pressure, the lowest pressure between beats. Systolic pressure reflects the heart’s contraction and blood ejection, indicating heart activity, while diastolic pressure shows artery pressure when the heart is relaxed, indicating vessel condition. Normal BP is around 120/70 but can be up to 140/90 and still considered normal, with lower readings preferred. BP from 140/90 to 160/95 is borderline, 160/96 to 180/114 is moderate hypertension, and 180/115 and above is severe. Elevated diastolic pressure is more concerning than systolic, as it poses long-term risks to vessel walls.

Common Symptoms

Mild and moderate hypertension may not produce any symptoms for years. The first symptoms may appear in the form of pain toward the back of the head and neck on waking in the morning, which soon disappears. Some of the other usual symptoms of hypertension are dizziness, aches and pains in the arms, shoulder region, leg, back, etc., palpitations, pain in the heart region, frequent urination, nervous tension and fatigue, crossness, emotional upset, tiredness and wakefulness. A person suffering from high BP cannot do any serious work, feels tired and out of sorts all the time. He may experience difficulty in breathing and suffer from dyspepsia. Hypertension, if not eliminated, may cause heart attacks or strokes or other disability conditions such as detachment of the terina.

Root Causes

The kidneys regulate blood pressure by secreting renin, a natural chemical. Increased renin secretion retains more salts, increasing blood volume and pressure. Kidney infections and inflammation can also cause hypertension. Stress and unhealthy lifestyles are primary hypertension triggers. Chronic stress can permanently elevate pressure levels. Irregular lifestyles, smoking, alcohol, and excessive caffeine intake disrupt natural body rhythms, impairing waste elimination and artery function. Factors like arterial hardening, obesity, diabetes, and constipation also contribute. Excessive painkiller use, high salt intake, food allergies, and poor diet further elevate risk.

Home Remedies for High Blood Pressure

1. Garlic

Eating 2-3 cloves of garlic daily can help control blood pressure by reducing small vein contraction and irregular heartbeat. Garlic is also beneficial for symptoms like stomach gases, fatigue, confusion, and breathing difficulty, which are indirectly related to hypertension. Adding garlic to meals during cooking provides health benefits. You can use minced, crushed, or sliced garlic in dishes like soups, stir-fries, sauces, and salads. Alternatively, make garlic tea by steeping crushed cloves in hot water for a few minutes. Add lemon or honey for flavor. Garlic contains allicin, which has cardiovascular benefits such as vasodilation and anti-inflammatory properties, aiding in blood pressure reduction. It may also lower cholesterol and improve overall heart health, contributing to blood pressure management.

2. Magnetic Water

You may be able to keep your blood pressure under control by drinking magnetic water. Put a cupful of water (preferably in a glass container) next to the north pole of a magnet. Let it sit for 2 hours. Drink a cupful of magnetic water twice a day. Charging the water in this way increases its diuretic properties and thus helps bring down hypertension, in the same way as several widely used current hypertension medications, which are diuretics. Note that the concept of “magnetic water” for managing high blood pressure is not scientifically supported. While there are anecdotal claims about the benefits of magnetized water for various health conditions, including high blood pressure, there is little scientific evidence to support these claims.

3. Honeydew and Watermelon

Eat honeydew and watermelon everyday without removing seeds. All melons, especially honey dew, contain potassium. As noted earlier, reducing dietary intake of sodium and optimizing intake of potassium can help bring it under control. Eat watermelon, seeds and all. OR Eat some watermelon with a pinch of cardamom and a pinch of coriander added. This will act as a mild diuretic and will help to regulate blood pressure. The seeds of watermelon have a juice that contains L-citrulline, an amino acid the body converts to Larginine, another amino acid, which relaxes arteries.

4. Coriander Powder + Cardamom + Peach Juice

Add 1 teaspoon coriander and 1 pinch cardamom to 1 cup freshly squeezed (not canned) peach juice. Drink this as many as 2 or 3 times a day to help with the condition.

5. Amla (Indian Gooseberry)

Grind amla (Indian gooseberry) without seed and strain the juice. Take 1 tablespoon of this juice along with same amount of honey. Drink this everyday morning on regular basis. Amla powder is readily available and can be added to smoothies, yogurt, or oatmeal for a nutritious boost. You can also mix amla powder with water to make a refreshing drink. Amla is one of the richest sources of vitamin C, which acts as a powerful antioxidant. Antioxidants help protect the body from oxidative stress and inflammation, which are believed to contribute to high blood pressure and other cardiovascular conditions. Amla contains potassium, an essential mineral that helps regulate blood pressure by balancing the effects of sodium in the body. Potassium helps relax blood vessel walls, promoting better blood flow and potentially lowering blood pressure.

6. Rudraksha Beads

Soak 1 or 2 rudraksha beads in a cup of water overnight, and the next day drink that water. This is beneficial for regulating BP. Rudraksha beads are considered sacred and are often used in meditation and prayer practices. It’s believed that wearing or using rudraksha beads can promote mental clarity, calmness, and spiritual well-being, which may indirectly help lower stress levels and blood pressure.

7. Purple Potatoes

Eating purple potatoes twice a day for a month can lower the symptoms. Boil potatoes with peel and try different recipes. Potatoes has lots of potassium and less magnesium. Purple potatoes, like other colorful vegetables, contain compounds called anthocyanins, which are potent antioxidants. These antioxidants have been associated with various health benefits. Anthocyanins in purple potatoes have been shown to help reduce oxidative stress and inflammation in the body. Oxidative stress and inflammation are linked to high blood pressure and cardiovascular diseases. By reducing these processes, anthocyanins may help lower blood pressure.

8. Orange Juice and Coconut Water

Mix orange juice and coconut water (the natural juice inside a fresh coconut) in a ratio of 2 parts orange to 1 part coconut. Drink ½ to 1 cup 2 or 3 times a day. Orange juice is a good source of vitamin C, which is an antioxidant that helps reduce oxidative stress and inflammation in the body. Thry are also a decent source of potassium, an essential mineral that helps regulate blood pressure by balancing sodium levels in the body and promoting relaxation of blood vessel walls. Coconut water is naturally rich in electrolytes such as potassium, sodium, and magnesium. Potassium, in particular, helps regulate blood pressure by counteracting the effects of sodium and promoting relaxation of blood vessels. Coconut water is low in calories and contains no added sugars, making it a healthier alternative to sugary beverages that can contribute to weight gain and higher blood pressure.

9. Punarnava

Mix together punarnava (Boerhavia diffusa) 1 part, passion flower 1 part and hawthorn berry 2 parts. Use all dried powders. Take a cup of boiling water and add 1/2 tablespoon of mixture in it. Steep for 5 to 10 minutes, and drink the tea after lunch and dinner. OR You can prepare punarnava tea by steeping dried punarnava leaves or roots in hot water for several minutes. Drink punarnava tea regularly as part of your daily routine. OR You can prepare a decoction by boiling punarnava roots or leaves in water until the volume is reduced. Strain the liquid and drink it as a herbal remedy for high blood pressure. Punarnava, scientifically known as Boerhavia diffusa, is an herb used in traditional Indian Ayurvedic medicine for its potential health benefits.

10. Watermelon Seeds

Watermelon seeds contain arginine, an amino acid that can help improve blood flow by increasing the production of nitric oxide in the body. Nitric oxide helps dilate blood vessels, promoting better circulation and potentially lowering blood pressure. Roasted watermelon seeds can be consumed as a snack. Simply rinse the seeds to remove any pulp, pat them dry, and roast them in the oven until they are golden brown. Allow them to cool before eating. Enjoy a handful of roasted watermelon seeds daily as a nutritious snack. You can grind watermelon seeds into a fine powder using a blender or food processor. Add the ground seed powder to smoothies, oatmeal, yogurt, or baked goods for an added nutritional boost.

11. Honey Water

Honey water can also help. Add a teaspoon of honey and 5 to 10 drops of apple cider vinegar to a cup of hot water, and drink it in the early morning. This drink helps to reduce cholesterol, maintains vasodilation, and helps to regulate BP. Honey can be used as a natural sweetener instead of refined sugar. Consuming less refined sugar may help reduce the risk of obesity and metabolic syndrome, which are risk factors for high blood pressure. Some research suggests that apple cider vinegar may help improve insulin sensitivity and lower blood sugar levels after meals. Better blood sugar control may indirectly contribute to lower blood pressure. To use apple cider vinegar to potentially lower blood pressure, you can dilute it in water and drink it as a beverage. Start with a small amount (e.g., 1-2 tablespoons) and gradually increase the dosage as tolerated.

12. Mango Juice

Drink 1 cup mango juice, followed about an hour later by ½ cup warm milk, with a pinch of cardamom, a pinch of nutmeg, and 1 teaspoon ghee. Mangoes and milk are a good source of potassium, an essential mineral that helps regulate blood pressure by balancing the effects of sodium in the body and promoting relaxation of blood vessel walls. Calcium from milk helps regulate muscle contractions, including those of the heart and blood vessels, while potassium helps counteract the effects of sodium and promote relaxation of blood vessel walls.

13. Hibiscus

In Indian traditional medicine systems like Ayurveda, hibiscus, also known as “Japa Pushpa” or “Gudhal”. Hibiscus tea consumed before breakfast for four weeks is very useful for BP lowering. Regular consumption of hibiscus tea also lowers LDL cholesterol and triglycerides (blood fats) and raises HDL (good) cholesterol. Boil 5 cups of water in a stainless-steel pot. Remove from the heat. Add ½ cup (72 g) dried hibiscus calyces. Cover and steep for 15 minutes. Strain. Add 1 cup (235 ml) pure pomegranate juice and ½ lemon juice. Drink warm or cold. You may use cranberry juice instead of pomegranate juice. Both these juices can lower blood pressure. All of these plants are rich in antioxidant and cardiovascular protecting plant compounds called flavonoids.

14. Parsley

Parsley, known as “Ajmoda” or “Ajwain ka Patta”, contains potassium which is an important component required to counter the effects of sodium and thereby control the blood pressure levels and the heart rate. Take 250 ml of water, add 25gm of parsley leaves and bring it to boil. Boil it for 10 minutes. Strain the water. Drink this water 5-6 times a day. Incorporate fresh parsley into your meals by adding it to salads, soups, stews, and other dishes. You can also use it as a garnish for added flavor and nutritional benefits.

15. Moong Dal

Mung dal soup, made of mung dal with cilantro, cumin, and a pinch of turmeric, is good for persons with hypertension. Mung dal also known as split green gram, is rich in nutrients such as protein, fiber, potassium, magnesium, and folate. Potassium and magnesium are particularly important for regulating blood pressure. Potassium helps balance the effects of sodium in the body and promote relaxation of blood vessel walls, while magnesium helps regulate muscle and nerve function, including those involved in blood pressure regulation. Mung dal has a low glycemic index, meaning it causes a gradual and steady increase in blood sugar levels compared to high-glycemic foods. Stable blood sugar levels may help prevent spikes in insulin levels, which can contribute to hypertension and other cardiovascular problems.

16. Vitamins

Try vegetable soup. Yes, vegetable soup. Add any of the following: Celery, Garlic, Hawthorn, Kudzu, Onion, Tomato, Broccoli, Carrot, Purslane (any anything else that contains magnesium), Saffron, Valerian, Fennel, Oregano, Black Pepper, Basil and Tarragon. Consume on a regular basis. Eliminate pork, beef, and alcohol from your diet. Eat more plant foods and herbs and use a good vitamin regimen.

Healthy Diet Tips for High Blood Pressure Patients

  • Meditation is excellent for regulating blood pressure. (During meditation practice imagine the dial on a blood pressure cuff slowly falling. Imagine changes in measurements as heart rate and blood pressure with relaxation and believe me it will definitely help to lower blood pressure.)
  • Sleep at least 8 hours. Taking a good rest is very important for high BP patients.
  • Persons with hypertension should not eat salt, fatty fried foods, or hot spicy food.
  • An apple (including their peel!) a day. Apple peels are rich in the cholesterol lowering fiber pectin and in flavonoids that inhibit angiotensin converting enzyme.
  • Increase your intake of dietary fiber, and of potassium, calcium, and magnesium, which have a balancing effect on the circulation and encourage the action of the heart.
  • Working hard under the hot sun should be avoided by anyone with high blood pressure, as that may promote hemorrhage in the brain.
  • Keep up with regular annual checkups. During that time, medical staff will check your blood pressure. Many peoples have hypertension and don’t know it. If you have prehypertension or hypertension, your doctor will recommend more frequent monitoring.


Q. What is blood pressure?
It is a measure of the force of the blood against the walls of your arteries as it is pumped around your body by your heart. It is measured as two numbers: systolic and diastolic. Systolic pressure is the pressure when your heart contracts and pushes blood out, and diastolic pressure is the pressure when your heart relaxes and refills with blood.

Q. Does meditation really lower blood pressure?
Yes, meditation can help. Studies have found that meditation can reduce both systolic and diastolic blood pressure. In addition to reducing stress, meditation also helps reduce levels of cortisol, a hormone that can increase BP.

Q. Is BP 170/90 high?
Yes, a reading of 170/90 is high.

Q. Can caffeine increase BP?
Yes, caffeine can increase it. Caffeine is a stimulant that can cause an increase in heart rate, which can in turn lead to an increase in blood pressure.

Q. Which hormone controls blood pressure?
The hormone that controls blood pressure is Angiotensin II. It is produced in the kidneys and stimulates the constriction of blood vessels, which raises blood pressure.

Q. What is the best time to check blood pressure?
The best time to check BP is in the morning, before eating or drinking, and when you are relaxed.

Q. What exactly is high and low blood pressure?

High blood pressure, also known as hypertension, is a medical condition in which the force of the blood against the artery walls is too high. The heart must work harder to pump the blood, which can damage the arteries and increase the risk of heart attack, stroke, and other serious health problems. Low blood pressure, also known as hypotension, is a medical condition in which the force of the blood against the artery walls is too low. This can cause lightheadedness, fatigue, fainting, and other symptoms. Low blood pressure can also be a sign of an underlying medical condition.

Q. Why is it bad to have high blood pressure?

High blood pressure, also known as hypertension, can cause serious damage to the heart and other organs. It can lead to stroke, heart attack, heart failure, kidney disease, and even blindness. Long-term high blood pressure can also cause hardening and thickening of the arteries, which increases the risk of heart attack, stroke, and other serious health problems.

Q. Why does weight loss lower blood pressure?

Weight loss can help to lower blood pressure because it reduces the strain on the heart and arteries. Carrying extra weight can cause high blood pressure because the heart needs to work harder to pump blood around the body. When excess weight is lost, the heart does not have to work as hard and the pressure on the arteries is reduced.

Q. Which is the best blood pressure monitoring device?

The best BP monitoring device depends on your needs. Some popular devices include Omron’s 10 Series Upper Arm BP Monitor, Withings Wireless BP Monitor, and iHealth Clear Wireless Blood Pressure Monitor. Here are few tips while selecting the best model:

  1. Consider your budget. You can find home blood pressure monitors in a variety of price ranges, so make sure to consider what you can afford.
  2. Look for features. Different models offer different features, so decide which ones are most important for you. Features to consider include accuracy, memory storage, cuff size, and more.
  3. Check for accuracy. Accuracy is essential to ensure your readings are accurate, so it’s important to choose a monitor that is clinically validated and has been tested for accuracy.
  4. Read reviews. If you’re unsure about a particular model, take a look at reviews from other users to see what they have to say.
  5. Talk to your doctor. If you’re still unsure, talk to your doctor for advice. They can help you choose the best model for your needs.
Q. What model of home blood pressure monitor is recommended, and why?

The Omron 10 Series Wireless Upper Arm Blood Pressure Monitor is one of the most highly popular home blood pressure monitors. It is accurate and reliable, and it is easy to use. It also allows users to store up to 200 readings and share them with their doctor or healthcare provider. Additionally, the Omron 10 Series is Bluetooth-enabled, meaning it can be connected to a smartphone and the Omron Connect app for additional convenience.

Q. Does exercise increase blood pressure?

Exercise can temporarily increase BP, but regular exercise can actually help to lower BP. During physical activity, your heart rate increases, and your blood vessels open wider to deliver more oxygen-rich blood to your muscles. This can cause a temporary rise in BP. However, regular physical activity can lead to long-term reductions in BP.

Q. How does CBD affect blood pressure?

CBD is thought to have a positive effect on blood pressure. It is believed that CBD can reduce the condition by reducing stress and anxiety, and by acting on the body’s endocannabinoid system to help regulate blood pressure. Additionally, some research suggests that CBD may be able to help reduce inflammation, which can also help reduce blood pressure. However, it is important to note that more research is needed to better understand the effects of CBD.

Q. Does high BP cause dizziness?

Yes, a sudden drop in BP can cause dizziness. High blood pressure can also cause dizziness if it stays at a high level for a prolonged period of time, as this can put stress on the body’s cardiovascular system. High blood pressure can also be a symptom of other underlying conditions, such as anemia, diabetes, or dehydration, which can also cause dizziness.

Q. Is banana good for low blood pressure?

Yes, bananas are a good food to eat if you have low BP. They are rich in potassium which helps to regulate blood pressure. Eating a banana a day can help maintain a healthy level. They also contain fiber, magnesium, and other essential vitamins and minerals which may help to reduce your risk of high blood pressure. Eating a balanced diet with plenty of fruits, vegetables, and whole grains can help to keep your BP in a healthy range.

Q. Is stress the cause of high blood pressure?

No, stress can be a contributing factor to high blood pressure, but there are many other causes. These include obesity, smoking, diet, lack of exercise, genetics, and underlying health conditions.

Q. Does fasting help lower your blood pressure?

Yes, fasting can help lower your blood pressure. Research has shown that it can reduce both systolic and diastolic blood pressure. Fasting also helps reduce inflammation, which can reduce your risk of heart disease. However, it is important to talk to your doctor before starting any kind of fasting regimen, as it can have some risks if not done properly.

Q. What is the best Ayurvedic medicine?

The best ayurvedic medicines are Brahmi, Arjuna, Ashwagandha, Gokshura, Shankhapushpi, and Purnarnava. These herbs help to reduce stress, improve blood circulation, and lower hypertension. Consult with an ayurvedic doctor before taking any of these herbs.

Q. Can BP be cured by Ayurveda?

Yes, Ayurveda has traditionally been used to treat many health conditions, including those associated with BP. However, it is important to note that Ayurvedic remedies should only be used in conjunction with prescribed medications, and should never be used as a replacement for prescribed treatments. Ayurveda uses lifestyle changes, dietary modifications, yoga, meditation, and herbal remedies to treat a variety of conditions, including high blood pressure (BP). Herbal remedies that may help in controlling BP include shilajit, ashwagandha, brahmi, guduchi, and arjuna. These herbs help reduce stress, improve circulation and reduce inflammation, which can help to regulate BP. Additionally, lifestyle changes such as reducing alcohol and caffeine consumption, increasing physical activity, and avoiding processed foods can also help to reduce BP levels.

Q. How do I control or lower blood pressure? What are the natural ways to reduce it?
  1. Eat a healthy diet with plenty of fruits and vegetables, whole grains, lean proteins, and low-fat dairy products. Eating a diet that is rich in whole grains, fruits, vegetables, and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 11 mm Hg. Make sure to include plenty of potassium-rich foods, such as bananas, sweet potatoes, and white beans.
  2. Exercise regularly. Regular physical activity can help lower your BP by 4 to 9 mm Hg. Aim for at least 30 minutes of aerobic exercise, such as walking, jogging, or swimming, most days of the week.
  3. Maintain a healthy weight.
  4. Reduce your sodium intake. Eating less sodium can reduce your BP by up to 8 mm Hg. The American Heart Association recommends no more than 2,300 milligrams (mg) of sodium a day, or 1,500 mg if you have high BP.
  5. Limit your alcohol intake.  If you drink alcohol, do so in moderation. For healthy adults, that means up to one drink per day for women and up to two drinks per day for men.
  6. Quit smoking. If you smoke, quitting can lower your BP by 4 to 9 mm Hg.
  7. Manage stress.
  8. Monitor your blood pressure.
  9. Take prescribed medications as instructed by your doctor.
Q. Why is low blood pressure more harmful than high?

Low BP is more harmful than high because it can cause a decrease in the supply of oxygen and nutrients to the brain, heart, and other organs. Low BP can also cause dizziness, fainting, confusion, and other symptoms, which can lead to serious health complications. Hypertension is a risk factor for heart disease, stroke, and kidney disease, but it does not usually cause any symptoms until other complications have developed.

Q. How long do blood pressure pills take to work?

It depends on the type of blood pressure medication. Some work within minutes, while others can take days or weeks to reach their full effect. It’s important to follow your doctor’s instructions and take your medication as prescribed.

Q. What is the best diet?

The best diet is the DASH (Dietary Approaches to Stop Hypertension) diet. The DASH diet emphasizes eating a variety of fruits, vegetables, whole grains, lean proteins, low-fat dairy, and healthy fats. It also recommends limiting sodium, processed foods, and added sugars.

Q. What is best exercise for lowering high blood pressure?

The best type of exercise is aerobic exercise, such as walking, jogging, biking, swimming, or dancing. According to the American Heart Association, regular aerobic exercise can reduce your BP by up to 9 mm Hg and lower your risk of heart disease and stroke. Other forms of exercise, such as strength training and stretching, may also help, but the greatest benefit comes from aerobic exercise.

Q. Which food is bad for a high blood pressure patient?

Foods high in sodium, such as canned soups and processed meats, should be avoided by high blood pressure patients. Foods high in saturated fat, like fast food, should also be avoided. Additionally, foods high in sugar, such as sweets and sugary drinks, should be avoided.

Q. What precautions should I take during high BP?
  • Follow a healthy diet. Cut down on processed and fatty foods and increase your intake of fresh fruits and vegetables.
  • Exercise regularly. Aim for at least 30 minutes of moderate exercise, such as brisk walking, five days a week.
  • Follow your doctor’s advice with regard to medication.
  • Reduce stress levels. Practice relaxation techniques such as yoga or meditation.
  • Reduce or eliminate alcohol and caffeine intake.
  • Monitor your BP regularly.
  • If you smoke, quit.
  • Get enough sleep. Aim for at least 7-8 hours per night.

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