10 Ways to Lower High Blood Pressure Naturally

High blood pressure

High blood pressure, also known as hypertension, refers to the pressure of blood against your artery walls. It is a serious condition that raises the chances of heart failure, kidney failure, stroke, and other problems.

A normal blood pressure reading or numbers should be less than or equal to 120/80 mm Hg. If blood pressure is more than 130/80 mm Hg then it is considered to be high. If your reading is above normal but less than 130/80 mm Hg, you come into the category of elevated blood pressure. This means that you’re at risk for developing high blood pressure.

However, the exact cause of blood pressure is being unknown, but some risk factors that cause blood pressure are cigarette smoking, vitamin D deficiency, High salt intake, high-stress level, age, Kidney disease family history, etc.

It is also called “silent killer” because it often has no warning signs and symptoms and can go unnoticed. But some signs that don’t occur until it has reached a severe or life-threatening stage are dizziness, heaviness in the head, nose bleed, shortness of breath, visual changes, headaches, etc.

Lower High blood pressure Naturally

If you have high blood pressure, there are things you can do to bring it down. Read on to learn which foods can help you lower high blood pressure naturally.

Beetroot Juice

High blood pressure

Beets are high in nitric oxide, which can help widens your blood vessels and aid blood flow. The nitrates in beetroot juice lowered the blood pressure within just 24 hours.

Drink a glass of beetroot juice daily will help keep blood pressure at a lower, healthier level.


Reduce Belly Fat

The bitter flavor of the broccoli is actually amazing for health. These cruciferous veggies contain a high amount of minerals magnesium, calcium, and potassium that make broccoli such an awesome food for reducing blood pressure. Plus, broccoli is rich in compounds that help reduce damage to arteries which play a major role in high blood pressure, cardiovascular disease, and stroke.

Regular consumption of broccoli is also effective for reducing weight.

Also Read: Top 10 Superfoods to Reduce Belly Fat


High blood pressure

Regular consumption of bananas helps people to control high blood pressure. They are rich in blood pressure-lowering potassium, which lessens the effect of sodium.

Eat 1 or 2 bananas daily. Along with bananas, you can try dried apricots, orange juice, spinach, zucchini, baked sweet potatoes, raisins, currants, cantaloupe, and winter squash.

Dark chocolate

High blood pressure

Eating dark chocolate not only gives you great taste but also provides great benefits. Chocolate and cocoa are rich in antioxidants called flavanols, which make blood vessels more elastic and prevent you from high blood pressure.

Stick to an ounce or less a day and make sure it contains at least 70 percent cocoa.


Reduce Belly Fat

Celery is advised because the high level of the phytochemical 3-N-butylphthalide present in celery greatly helps control high blood pressure. It helps to relax the muscles around the arterial walls and allowing the blood to flow in without difficulty.

Consume 1 stalk of celery along with a glass of water daily. Alternatively, you can also munch on celery throughout the day or add it to your salad to cleanse your system.

White beans

High blood pressure

White beans are a good source of blood pressure-regulating minerals magnesium, calcium, and potassium. In fact, high amounts of those three minerals are a telltale sign of many foods to lower blood pressure.

Just one cup contains 30 percent of the magnesium, 13 percent of the calcium, and 24 percent of the potassium needed for your daily recommended servings. 


Reduce Belly Fat

Berries, especially blueberries, are linked to lower blood pressure and hypertension. It is rich in natural compounds called flavonoids. These compounds are beneficial to prevent hypertension due to the presence of antioxidants.

It is easy to add blueberries, raspberries, and strawberries to your diet. You can put them on your cereal in the morning, or keep frozen berries on hand for a quick and healthy dessert.

Watermelon Seeds


Watermelon seeds help widen the blood capillaries due to the cucurbocitrin compound available in it. This compound also helps improve kidney functioning resulting in reduces blood pressure levels and also helps a lot with arthritis.

Gently crush the watermelon seeds. Add 2 teaspoons of crushed watermelon seeds to 1 cup of boiled water. Steep it for about half an hour, and then strain it. Take 4 tablespoons of this water at regular intervals throughout the day.



Both raw and cooked Garlic helps control high blood pressure and at the same time reduce cholesterol levels.

Eat 2 to 3 crushed garlic cloves daily. Alternatively, you can also mix 5 to 6 drops of garlic juice in 4 teaspoons of water and take it thrice a day.

The Bottom Line

Through these remedies or by following a heart-healthy diet, you can reduce your risks for hypertension and promote good health overall.

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