9 Effective Ways to Reduce Hypertension

Reduce Hypertension

High blood pressure,i.e. also known as hypertension, is a frequent condition where the blood’s long-term push against your arterial walls is so high that it may eventually result in health issues, including heart disease.

Blood pressure is influenced by both how much blood your heart pumps and how much resistance your arteries present to blood circulation. Your blood pressure increases as your arteries narrows, and your heart pumps more blood. Millimetres of mercury are used to measure blood pressure (mm Hg). Two numbers are on it.

  1. The top number (systolic pressure). When your heart beats, the first, or upper, number measures the pressure in your arteries.
  2. The bottom number (diastolic pressure). The pressure in your arteries between pulses is measured by the second or lower number.

High blood pressure can occur for years without causing any symptoms. High uncontrolled blood pressure increases your risk of severe health conditions such as heart attack and stroke. High blood pressure, fortunately, is easily traceable. Once you’ve determined that you have high blood pressure, you can consult a doctor to regulate it.

Tests For High Blood Pressure

Your doctor can recommend testing if you have high blood pressure to verify the diagnosis and look for underlying disorders that could cause hypertension.

  1. Ambulatory monitoring. You can determine if you have high blood pressure using this 24-hour blood pressure monitoring test. The device used for this test provides a more realistic picture of blood pressure variations throughout average day and night, which monitors your blood pressure at regular intervals over 24 hours. However, not all healthcare centers have access to these technologies and they might not be covered by health insurance.

Electrocardiogram (ECG or EKG).

This safe and painless test is used to measure the electrical activity of your heart.

  1. Echocardiogram. Your doctor may prescribe an echocardiography test to look for additional signs of heart disease based on your symptoms and signs and test results. Echocardiography produces images of the heart using sound waves.

To determine whether your blood sugar levels are within a healthy range, You can do the sugar test from BookmeriLab, at a very reasonable price. It is frequently used to aid in the diagnosis and monitoring of diabetes.

  • Lab tests. Urine tests (Urinalysis) and blood tests, such as cholesterol tests, may be advised by your doctor.
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9 Effective Ways to Reduce Hypertension

  1. Do Exercise regularly

If you have high blood pressure, do regular physical activity — such as 150 minutes each week or around 30 minutes most days of the week — which can decrease it by 5 to 8 mm Hg. It is essential for keeping continuity because stopping exercising can cause your blood pressure to increase again.

Exercise helps prevent the development of hypertension if your blood pressure is already raised. Regular physical activity can help people with hypertension lower their blood pressure to safe levels.

Exercise regularly

You can do activities like walking, jogging, cycling, swimming, or dancing as aerobic exercises to lower your blood pressure. The alternative option is high-intensity interval training, which involves mixing quick bursts of intense exercise with rest periods that apply moderate exercise. Additionally, strength exercise can lower blood pressure. At least two days a week should be dedicated to weight training. Consult your doctor before starting an exercise routine.

1.    Eating a Healthy Diet

If you have high blood pressure, eating a diet low in saturated fat and cholesterol and high in whole grains, fruits, vegetables, and low-fat dairy products can drop your blood pressure by up to 11 mm Hg. The Dietary Approaches to Stop Hypertension (DASH) is a diet name given to this eating plan.

It is challenging to change your eating habits, but with the following advice, you can follow a healthy diet:

  • Keep a food diary. Even writing down what you eat for a week can reveal surprising information about your genuine eating habits. Keep records of what you eat, how much you eat, and when or why.
  • Consider boosting potassium. The impact of sodium on blood pressure can be reduced by potassium. Consult your doctor about the best potassium level for you. Food, such as Vegetables and fruits, is a better source of potassium than supplements.
  • Be a smart shopper. When you go grocery shopping, read the food labels, and when you eat out, follow your healthy eating plan.
  • Reduce your sodium intake

If you have high blood pressure, even a slight decrease in salt in your diet will help your heart health and lower your blood pressure by roughly 5 to 6 mm Hg.


Different populations react differently to salt intake in terms of blood pressure. Generally, keep your daily salt intake to 2,300 mg or fewer. For most adults, however, a daily salt consumption of 1,500 mg or less is ideal.

Follow these suggestions to reduce the sodium in your diet:

  • Eat fewer processed foods. Natural sodium levels in foods are extremely low. The majority of sodium is added during the manufacturing process. Your salt shaker at home does not provide the majority of the excess salt in your diet that comes from processed foods and restaurant food. Popular salty foods include:

Canned soup, pizza, chips, deli meats, and other processed snacks.

  • Don’t add salt. A level teaspoon of salt includes 2,300 mg of sodium. To add flavour to your meals, use herbs or spices.
  • Ease into it. If you don’t think you can suddenly reduce your sodium intake, cut back slowly. Your sense of taste will adjust over time.
  1. Restrict your alcohol consumption

Alcohol can be beneficial or harmful to your health. You can potentially lower your blood pressure by 4 mm Hg by drinking alcohol in moderation — one drink per day for women, two drinks per day for men. One drink equals 12 oz. of beer, 5 oz. of wine, or 1.5 oz. of 80-proof liquor.

However, excessive alcohol consumption diminishes this protective effect.

Consumption of alcohol over a moderate level can cause a multi-point increase in blood pressure. Furthermore, it may diminish the impact of blood pressure medications.

  • Quit smoking

Your blood pressure goes up after each cigarette you smoke for several minutes. Your blood pressure can return to normal by quitting smoking. Your general health will improve, and your risk of heart disease will decrease if you stop smoking.

  • Consume some dark chocolate

Yes, chocolate fans: Blood pressure can be reduced by eating dark chocolate. However, dark chocolate should contain 60 to 70% cacao. As per a review of dark chocolate studies, eating one to two pieces of dark chocolate each day might very well help reduce the risk of heart disease by lowering blood pressure and inflammation.

The flavonoids present in chocolate with higher cocoa solids are considered advantageous. Flavonoids assist in the dilation or broadening of your blood vessels.

  1. Make sure to get good, restful sleep

While you sleep, your blood pressure tends to decline. Your blood pressure might well be impacted by poor sleep.

People who lack sleep, especially those in their middle years, are more likely to have high blood pressure.

A peaceful night’s sleep might be difficult for some people. These are a few techniques to help you achieve good sleep.

  • Consider developing a regular sleep routine
  • Spend a bit of time relaxing before going to bed
  • Do some daytime exercise
  • Avoid taking sleep during the day
  • Make your room relaxing.
  • Consume high-protein foods

People who consumed more protein had a lesser risk of high blood pressure. Those who consumed an average of 100 g of protein per day had a 40% lower chance of high blood pressure than those who followed a low protein diet.

A high protein diet, on the other hand, may not be suitable for everybody. Someone with kidney disease should tread carefully. It is better to seek medical with your doctor.

Most diets make it relatively simple to consume 100 g of protein daily.


          Protein-rich foods include:

  • salmon or tinned tuna are examples of  fish in water
  • poultry products, such as chicken breast
  • Nut or nut butter, such as peanut butter
  • Eggs
  • Lentils and other beans, such as kidney beans
  1. Consume these BP-lowering supplements

These commonly available supplements have shown potential in decreasing blood pressure:

  1. Omega-3 polyunsaturated fatty acid

Including omega-3 fatty acids or fish oil in your diet could provide many advantages.

A fish oil and blood pressure meta-analysis discovered a mean blood pressure reduction of 4.5 mm Hg systolic and 3.0 mm Hg diastolic in those with high blood pressure.

  • Whey Protein

This milk protein complex may have several health benefits, including potentially lowering blood pressure.

  • Magnesium

Higher blood pressure is linked with magnesium deficiency. A meta-analysis discovered that consuming magnesium supplements somewhat lowered blood pressure.

  • Citrulline

Oral L-citrulline is a precursor to L-arginine, a protein key component that may lower blood pressure.


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