how to reduce high blood pressure naturally at home

High blood pressure or hypertension is commonly seen in various persons irrespective of age, gender, geographical location, environmental conditions, and other aspects. High BP can be detected, controlled, diagnosed, and cured as per the severity of the disease. If hypertension is not treated at the right time, it may harm your total body and leads to dysfunction of the organs.


What is high blood pressure?

High Blood Pressure (HBP) or Hyper Tension occurs when your blood is pumping very forcefully against the blood vessel walls and consistently increasing its flow. It is defined as the high pressure or tension caused in the arteries which carry blood to the body from the heart.

How to calculate blood pressure?

Blood pressure is calculated by a sphygmomanometer or a blood pressure meter which are available for personal and commercial use. A normal blood pressure reading must be 120/80 mm Hg the upper number is called “systolic blood pressure” and the lower number is called “diastolic pressure”.

Also with the help of remote blood pressure monitoring technology, you can monitor your blood pressure to keep a check on controlling the blood pressure. The device can also provide reminders to the patient to take their medication or check their blood pressure. It can help healthcare providers in identifying and treating potential issues before they become serious health problems.

If it exceeds this limit, it is considered high blood pressure. A regular checkup is necessary to take the required precautions.

Blood Pressure Levels

Normal Value

systolic: less than 120 mmHg
diastolic: less than 80mmHg

Prehypertension OR At-risk values

systolic: 120–139 mmHg
diastolic: 80–89 mmHg

High Value OR Under Risk

systolic: 140 mmHg or higher
diastolic: 90 mmHg or higher


Blood Pressure Level

Types of High Blood Pressure:

Hypertension is categorized into 2 stages depending on the blood pressure range:

1. Primary hypertension: It is also called “Essential Hypertension or stage 1 hypertension.” It develops with no identifiable causes in more time. Researchers are still studying the mechanical causes which slowly increase blood pressure. Its factors may include:

a.Environmental changes

b.Physical changes


2. Secondary hypertension: It is also called “stage 2 hypertension.” It develops quickly and dangerous than primary hypertension and the factors causing high BP include:

a.Kidney diseases

b.Obstructive sleep apnea

c.Congenital heart defects

d.Thyroid problems

e.Medications Side effects

f.Using illegal drugs

g.Alcohol abuse or chronic use

h.Adrenal gland problems

i.Certain endocrine tumors

Hypertension Diagnosis:

The diagnosis process of hypertension is the easiest way with no hurdles. Most of the clinics and hospitals have BP checkup equipment. Most doctors check BP as a routine checkup whenever we visit hospitals. As per the readings, the further process will be estimated and treatment is decided to the respective health issues.

Here are the general tests to be performed to rule out the conditions of the blood pressure which helps the doctor to identify the type of blood pressure to ensure proper medication and treatment.

  • Urine test
  • Cholesterol screening tests and other blood tests
  • Ultrasound of the heart or kidneys
  • Test of the heart’s electrical activity with an electrocardiogram (EKG or ECG depending on the condition)

Symptoms of High BP:

Usually, hypertension doesn’t show any special symptoms but it gradually develops with the increasing years. Early detection of high BP is necessary to diagnose and control it in the time before it harms various organs. Here are a few major symptoms observed:

  • Flushing
  • Dizziness
  • Chest pain
  • Headaches
  • Nosebleeds
  • Visual changes
  • Blood in the urine
  • Shortness of breath

Generally, high blood pressure is identified with regular checkups by the general or family physician and measuring its limit value.

Causes of High blood pressure:

  • Consuming too much salt
  • Less Intake of fruit and vegetables
  • Being overweight may also affect
  • Too much alcohol kills
  • Habituated to the unhealthy lifestyle
  • Your family history may also affect you
  • Other medical conditions also lead to high BP

Complications of high BP:

High blood pressure is a silent killer, it threatens your health. As the high blood pressure grows in your body, keeping track of the numbers is necessary or it leads to various complications like:

  • Joint pains
  • Kidney problems
  • Increase in stress
  • Damages arteries
  • Various heart diseases
  • Obesity or overweight
  • Brain damage or brain strokes
  • Feeling tired, weak, and uneasy
  • Eye damage or eyesight problems
  • Arteries hardening is known as atherosclerosis or arteriosclerosis


Many studies said that uncontrolled hypertension can lead to Heart Issues so regular health checkups are important to detect heart issues, 


cardiac risk markers test


High Blood Pressure during Pregnancy:

  • In a few cases, high BP can develop preeclampsia in pregnant ladies.
  • Women with hypertension can give birth to premature babies or babies with low weight.
  • Blood pressure in pregnant women can create complications like kidney problems, stress, heart problems, etc.
  • High BP affected pregnant women can also deliver healthy babies but it can be dangerous to both mother and child and needs extra care and precautions throughout the delivery process.
  • Generally, healthy women can also develop hypertension during pregnancy and reverse the condition after the baby is born.

Hypertension treatments:

The treatment process depends on the type and severity of high blood pressure considering other health conditions of the patients. Sometimes only medication can cure hypertension and sometimes it needs diagnosis and treatments to control high BP.

Along with every type of treatment experts always advise choosing a healthy lifestyle, proper diet, and other necessary tips as listed below.

{ Also Read: Home Remedies For High Blood Pressure }

Top 40 tips to control High BP:

1. Leafy greens

2. Red Beets

3. Skim milk

4. Yogurt

5. Oatmeal

6.Omega-3 fatty acid foods

7. Fish

8. Dark chocolate

9. Pistachios

10. Olive oil

11. Avocados


12. Basil

13. Cinnamon

14. Cardamom

15. Garlic

16. Ginger

17. Hawthorn

18. French Lavender

19. Seeds like Flax, pumpkin, sunflower, etc.

Herbs to manage hypertension naturally


20. Pomegranates

21. Berries

22. Oranges

23. Bananas

24. Apples

Few tips to control High BP:

25. Get physically active

26. Say goodbye to stress

27. Meditate regularly

28. Opt for exercises

29. Maintain a healthy weight

30. Choose organic and natural foods

31. Develop a healthy diet

32. Adapt to a clean and happy lifestyle

33. Eat more plants and less meat

34. Reduce sodium dietary

35. Limit on sweets

36. Cut on sugar

37. Monitor blood pressure regularly

38. Nix on nicotine addiction

39. Eat less processed foods

40. Add more potassium


Choose a healthy and organic diet rich in iron, calcium, potassium, vitamins, and other necessary components to control high BP, and do not skip any of the meals due to a hectic lifestyle.

Plus100years portal provides personalized diet plans depending on the health history and medication followed by the patients which are tasty and healthy.

As per a study, the DASH (Dietary Approaches to Stop Hypertension) diet lowers hypertension by decreasing the fat, sodium and alcohol content in the food menu. The guidelines of the diet plan depend on various aspects considering the health conditions of the patient.

As per 17 studies held in various universities and research centers globally, the DASH diet is successfully helped in lowering high blood pressure and controlling it completely.

Many times we try different diet plans to manage hypertension. but those may not give the right result, we need a 100 % personalized diet plan to manage hypertension properly.

custom diet plan


The best exercises to control and prevent High BP are:

  • Walking at least 10,000 steps a day
  • Gym
  • Aerobic exercise
  • Resistance training
  • High-intensity interval training
  • A short bout of exercises
Yoga Asanas:

Check out these powerful yoga asanas which have a quick healing power for hypertension:

  • Virasana
  • Shavasana
  • Sukhasana
  • Uttanasana
  • Baddha Konasana
  • Setu Bandhasana
  • Supta Padangusthasana
  • Adho Mukha Svanasana

Which type of medicines doctors can prefer:

Though every medicine should be consumed under the doctor’s guidance, here are a few major medicines considered by the entire doctor as per the condition of the high BP.

  • Beta-blockers
  • Diuretics (water pills)
  • Calcium channel blockers
  • Angiotensin II Receptor (ARB) blockers
  • Angiotensin-converting enzyme (ACE) inhibitors

{Also Read: Can High Blood Pressure Affect Erectile Dysfunction? }

High BP Statistics:

The reports and statistics provided here are been verified by the public health commissions of the respective countries and other health professionals along with the government health department.

Indian High BP Statistics: Reference:
  • A senior doctor surgeon Dr. Ramakanta Panda said, by the year 2020 one-third of the population will suffer from hypertension in India.
  • Dr. Ramakanta Panda even added, currently, the estimated incidence of high BP in the rural area is 12-17% and in the urban area 20-40%.
  • As per the National Family Health Survey, research among 22.5 million adults across India, 1 in every 8 are suffering from high blood pressure.
  • In the year 2017, the Union health ministry stated 8.6% of the total population is suffering from hypertension among which 10.4% are men and 6.7% are women.
  • In a new report by the year 2050, the national action plan for the prevention and control of NCD aims to deduct hypertension by 30%.
  • Around 25% of rural and 42% of urban Indians are aware of their hypertension status and are under medication as per the registered reports.

USA Hypertension statistics:

  • About 75 million American adults are having high blood pressure. 1 in every 3 adults of the American population is having hypertension or high BP.
  • 54% of Americans are able to control hypertension by taking necessary precautions and medication.
  • As per reports in 2014, 1,100 deaths every day are caused due to hypertension almost leading to 410,000 deaths in the year.
  • As per the new research held by the American College of Cardiology in 2017, normal blood pressure ranges between 120/80 and 129/80 and if it exceeds 130/80 then it is considered  high blood pressure.
  • As per the new hypertension guidelines, half of  American adults are being diagnosed with high blood pressure.
  • In a recent study, numerous children below the age of 12 are also affected by high BP due to their food habits and diet.

As per The American Heart Association, 46% of Americans are facing high blood pressure due to uneven and unhealthy lifestyle.

  • As per the 2017 American reports, 30.2% of women and 33.7% of men are suffering from high blood pressure.
  • Most of the age groups affected are 13.5% between 18-44, 40.1% between 45-64 and 61.6% are above 65 ages.

The best way to stay away from hypertension is to keep a fit, healthy, happy, and peaceful life by adapting to good habits and healthy foods.

Stay strong! Keep away from diseases! Get a proper diet! Live Happily!

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Author's Bio: Ashreetha Pendkar Is a Healthcare writer, trainer, and Digital marketing expert, she loves to read healthcare content and spread her words about the importance of health to near & dear.

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