How to reduce Blood Pressure

High blood pressure is the cause for heart diseases and heart attacks, keeping a check on it is very necessary. Here are ways in which you can reduce the pressure levels.

Arka Roy Chowdhury
Heart HealthWritten by: Arka Roy ChowdhuryPublished at: May 16, 2013
How to reduce Blood Pressure

How to reduce Blood Pressure

High Blood pressure is a life threatening medical condition that contributes to a large number of deaths each year. It contributes to heart attacks and strokes aside from causing kidney failures. High blood pressure can be reduced by reducing your weight in case of obesity and by bringing in a few lifestyle changes.

[Read: Brisk Walk your Heart Disease Away]


You must walk at a brisk pace as it helps to lower your pressure. Your situation of high blood pressure can alter with a good workout as it ensures the heart uses oxygen more efficiently. You should try to do a rigorous cardio workout at least 4 to 5 times a week; you will find out that this makes a huge difference to your pressure. Try and start with 15 minutes of exercise in your daily routine and then increase the time and difficulty slowly as days go by.

Less of Salt

Going slow on salt intake can be good for your health, even if you do not have a family history of blood pressure. Therefore, do not just add an extra pinch of salt in your food, try and figure out if you really need it. You can instead try to substitute salt for lime, garlic, pepper or other such herbs and spices. Packaged foods like potato chips, frozen chicken nuggets, and bacon are high in sodium, and hence you must avoid them. The best thing to do is to calculate your sodium consumption.

[Read: Salt and Blood Pressure]

Keep away from Alcohol

Weekend fun and frolic usually involves an excessive amount of alcohol, but this needs to stop if you are trying to reduce your blood pressure level. Alcohol, if consumed in small amounts can help to prevent heart attacks and coronary artery disease, but when you binge you create health problems. It is important for you to keep a check on your drinking and heavy drinkers should reduce slowly. The fact is that consuming four or five drinks in a row can cause a sudden increase in blood pressure.

Potassium Intake

Potassium can have negative effects on the body; however it is an essential mineral that helps to counter the effects of sodium in the blood. So, if you like an extra pinch of salt, then go for more potassium. Eat fruits and vegetables that are naturally high on potassium, such as sweet potatoes, orange juice, potatoes, bananas, peas, prunes and raisins. Including them top your regular diet can help you immensely.

[Read: The Benefits of Potassium]

A Cup of Tea

Herbal teas could be beneficial for you, as it has been shown in a study conducted that those who drank hibiscus tea daily lowered their blood pressure. You can otherwise also opt for green tea, or else most herbal teas in fact contains hibiscus. There is a debate over caffeinated beverages on the other hand, as it can raise the blood pressure temporarily. You can try and check your blood pressure within 30 minutes of drinking coffee to find out if it has really risen.

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