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5 Ways to Reduce High Blood Pressure

The Complete Herbal Guide / Everyday Solutions  / 5 Ways to Reduce High Blood Pressure
high blood pressure

5 Ways to Reduce High Blood Pressure

Being diagnosed with high blood pressure can be worrying because it is a serious issue that needs serious consideration when it comes to dealing with it. Although your doctor will recommend and prescribe medication in some cases, there are some important lifestyle changes that you will need to make on top of taking these drugs that will help you to reduce your high blood pressure. Here are some of them.

Lose Weight


As your weight increases, so too does your blood pressure levels. Losing just a few pounds can make a big difference to your blood pressure, particularly if you are in the obese category. Eating healthily and taking regular exercise are both great ways to ensure that your weight loss can be maintained; fad diets that promise to make you lose a lot of weight in a short amount of time may do just that, but once you go back to your normal eating habits, all the weight (and more) will come back. Take care of your diet, and you will lose weight more slowly, but also more permanently.

Reduce Your Sodium Intake

Having too much sodium – what you might call salt – in your diet can cause your blood pressure to rise. Therefore, choosing dishes and foods that are lower in sodium is the best idea; you will easily reduce your blood pressure this way. It’s important to read all the labels on your food to see what salt levels are in the ingredients. Remember that a sodium intake of between 1500mg and 2300mg a day is ideal, and if you can buy low salt alternatives, then you should do. Don’t ever add salt to your food; use herbs and spices for added flavor instead.

Quit Smoking

quit Smoking

Every cigarette you smoke increases your blood pressure, and it stays high for a while after you finish your cigarette too. When you stop smoking your blood pressure can return to a normal level, keeping you healthier and less susceptible to heart disease and strokes among other conditions. Of course, giving up smoking is a hard thing to do – it is extremely addictive – which is why many people try vaping as an alternative. If you want to know more about this, you can check out Soupwire vape news.

Limit Your Alcohol

Drinking alcohol in moderation has been shown to actually lower blood pressure, but drinking to excess raises it considerably. Alcohol can also have a negative effect on blood pressure medication, making it doubly dangerous. Drinking one glass of wine or beer a day is enough for most people, and it gives them the protective effect that lowers their blood pressure. If you have more than this on a regular basis, and the good effects start to be negated – finding the right balance is essential.

Reduce Your Stress Levels

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When you are feeling stressed, your blood pressure rises, so it makes sense to recommend reducing your stress levels. Some stress every now and then, however, is not a bad thing – in fact, it can keep us more alert to danger. Chronic stress is a big issue, and this is what keeps your blood pressure much higher than it should be. This can be made worse by how some people deal with stress – some eat unhealthy food to make themselves feel better, for example, and some might try illegal drugs.

Find out what it is that is causing you stress and eliminate it where possible. When it’s not possible, it’s best to avoid it, focus on the positive, or change how you look at things.

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Maggie Hammond


Maggie Hammond is a retired nurse and freelance writer, exploring and writing in the U.S. in retirement. An advocate for public health and nursing qualifications, she feels passionate about raising awareness of the current strain on public health organizations.