Many people struggle with high blood pressure these days. This can have devastating effects such as an increased risk of a heart attack or stroke, kidney diseases, vision loss, and much more. Luckily there are a few things you can do to lower your blood pressure without the need to turn to medication, which can create more problems than they solve.

It all comes down to living a healthier, active lifestyle. Meaning incorporating more fruit and veggies into your diet and have a little less meat and dairy. Exercise more often and make sure you give your body the time to rest and heal.


#1 Change Your Diet

  • Cut down your sodium intake. High sodium consumption raises blood pressure. Although your body needs sodium to work properly (less than 1200 mg a day), there is too much of it hiding in our Western diets. Make sure to read food labels and avoid processed or fast food as much as possible. Instead of adding salt to your dishes try herbs instead to put more flavor into your dishes.
  • Eat more potassium-rich foods. Potassium helps your body to balance sodium levels and can lessen the effect of sodium on your blood pressure. Potassium-rich foods include bananas, spinach, white beans, sweet potato, avocado, papaya, mango, kiwi, pear, and plain unsweetened yogurt.
  • Limit or eliminate alcohol. Limit your drinks with alcohol to twice a week or eliminate them altogether or save them for special occasions.
  • Eliminate refined sugar and grains from your diet. Opt for heart-healthy whole grains and omega-3s instead. If you need to sweeten things up, use dates, bananas, cinnamon, raw honey or stevia.
  • Lose weight. If you are overweight or obese then you should lose your excess weight through a healthy whole food diet. Those extra pounds cause stress on your body and joints, which can cause your blood pressure to go up.

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#2 Herbs Known To Reduce High Blood Pressure

Don’t be shy to add more of these to your daily diet instead of sodium or sugar.

  • Garlic
  • Basil
  • Cinnamon
  • Onions
  • Oregano
  • Cardamom
  • Olives
  • Hawthorn


#3 Get Your Beauty Sleep

While you sleep your blood pressure drops and your body starts to heal itself after 4 hours of sleep (REM sleep). So make sure to give your body enough time to finish its tasks. Aim for 7 to 8 hours.


#4 Move Your Body

If you are not used to exercising, built your way up to 5 times a week (30 to 60 minutes). Start with 30 minutes every other day.

ALSO READ: 20 Great and Fun Ways To Get You Moving During The Day 


#5 Stop Smoking

Smoking contributes to a high blood pressure and many other cardiovascular diseases and cancer. It can be hard to get off the nicotine, seek help if needed.


As with many things concerning our health, eating a well-balanced, healthy diet and regular exercise are the key ingredients to heal your body from the inside out.


Thanks for reading. I hope this information was helpful. Until next time!



Amy Goodrich

Amy Goodrich


Crazy cat lady, life and food lover, certified biologist, and holistic health coach.

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