High blood pressure-How to lower it

Table of Contents

What is High Blood Pressure

It is usually referred to as a disease in which blood pressure remains elevated for a long time. High BP is a dangerous and one of the most common health problems in the world. High blood pressure is also called hypertension. This disease is known as a silent killer. It is because usually, it shows very little or no early symptoms. Blood pressure is usually referred to as the force at which our heart pumps blood into arteries.

Readings less than 120/80mmg are considered normal blood pressure in most peoples. PEOPLES WHO HAVE READINGS BETWEEN 120/80 TO 130/80 ARE MORE LIKELY TO DEVELOP hYPERTENSION IN FUTURE. Readings more than 130/80 are considered as High BP signs.  In these conditions, blood moves through arteries with high force. When blood moves in arteries with high force then it put more pressure on arteries’ delicate tissues and destroys the blood vessels.

Why high blood pressure is a bad disease 

Hypertension is a serious disease. It can lead to bad health conditions. It is the root of many diseases and lifestyle problems. This can become the cause of heart diseases that can lead to stroke, heart attack, and heart failure.

Heart diseases are the leading cause of death in the USA. It also increases risks of kidney diseases, vision loss, peripheral arterial disease, vascular dementia, aortic aneurysms. [ 1 ]Trusted ✔️ CITATION: CDC

In 2014 high blood pressure contribute to or cause 494873 deaths in the USA. About 1/3 of adult Americans have hypertension. The study has found that men(47%) are more likely to get high blood pressure as compared to women(43%) [ 2 ]Trusted ✔️ CITATION: CDC

Research in the UK found that about 14 million peoples have this health problem. Thus this high no. of the population is at risk of heart and many worse diseases. [ 3 ]Trusted ✔️ CITATION: BHF   


High blood pressure is a condition in which blood pressure in arteries remains persistent elevated.

Systolic and Diastolic blood pressure

Blood pressure is measured in millimeters of mercury. It is abbreviated as mm Hg. Blood pressure measurement involves two readings. Systolic blood pressure is the pressure in arteries that our heart beating produces. Diastolic blood pressure is the pressure in blood vessels when our heart takes rest it means pressure between heartbeat. Blood pressure also depends on how much blood is heart pumping. It depends on the resistance to which blood flow gets in arteries. It means if a person has narrow arteries then in this condition blood pressure will rise.

Normal BP vs High BP

Blood pressure lower than 120/80mm Hg is considered normal. Peoples with 130/80 mm HG readings is considered hypertension patients. If a person has reading less than 130/80mm HG and more than 120/80mmhg then that person has elevated blood pressure which is the sign of high chances of getting high blood pressure problem in the future. [ 4 ]Trusted ✔️ CITATION: ACC,ORG

Normal blood pressure indicate the  good health status while high blood pressure indicate health problems

It is possible to manage high blood pressure with a healthy lifestyle. Many patients can control or lower their blood pressure without medications by changing their lifestyles. By following simple tips and with some change in lifestyle not only help peoples with blood pressure problems but it also helps in reducing the risks of getting hypertension in peoples without high blood pressure problems.

One of the best pieces of advice to control blood pressure is to exercise regularly. With regular exercise, a person can lower blood pressure by about 5 to 9 mmHg


High blood pressure-How to lower it
IMAGE courtesy pixabay

Here are some tips that can be helpful in reducing high blood pressure:

Exercise regularly

Exercise is helpful in stopping and developing hypertension. It is also a good tool to maintain normal pressure in hypertension patients because daily normal type exercise can reduce blood pressure readings sufficiently. Regular exercise will keep your heart strong and your heart will become more efficient to supply the blood to the body and your blood pressure will decrease.

Generally, the risks of hypertension start rising with age. But these risks can be controlled with regular exercise. Exercise can help a lot in your struggle against hypertension. Regular exercise has the power to make your heart stronger. So your heart will pump the blood with less effort. When your heart will work less then it will put less force on arteries and in this way your blood pressure may reduce. If your blood pressure is in a healthy range then regular exercise can prevent high blood pressure problems to catch you as you age. With regular exercise, you can maintain or can get a healthy body weight. Healthy body weight can also reduce the risks of high blood pressure and overweight and obesity can increase blood pressure risks.

Lack of exercise has a link with high blood pressure.

If you have a high BP problem then you need to never stop doing exercise. Firstly when you start your exercise plan then you need to take in mind that the exercise effect will not create benefits fast it will take some time to see the change so never stop it if you don’t see change at an early stage of the exercise plan. Aerobic exercise is considered an effective and easy way to control hypertension.

Adding strength training or a weight lifting routine can boost your performance and fitness more. (Alert: Weight lifting is not recommended if a person has 160/100mmHG or above blood pressure. Always meet your doctor before doing the physical activity if you have that severe high blood pressure). Try to not put your body in difficulty by spending high time in physical activities. You don’t need to spend many hours in the gym or in doing workouts.

Just do some moderate physical activities that can be easily performed by you.

  • House related works, such as removing grass and leaves from the lawn, or cleaning the floor
  • Active sports, such as basketball or tennis
  • Climbing stairs
  • Walking
  • Jogging
  • Bicycling
  • Swimming
  • Dancing

150 minutes of aerobic exercise per week is recommended by the department of health and human services. To get the most benefits from aerobic exercise make your aim to do 30 minutes of aerobic exercise per day. A study in 2013 found that older peoples who participate in aerobic exercises successfully lowered their blood pressure. On average they lowered 3.9 percent of systolic blood pressure and 4.5 percent of diastolic blood pressure. [ 5 ]Trusted ✔️ CITATION: TANDFONLINE

A study in 2014 on the relationship between exercise and lowering blood pressure found that different combinations of exercise can or maybe work well against high blood pressure. Aerobic exercise, HIIT workout, workout resistance training, and walking 10000 steps a day are good for lowering blood pressure. [ 6 ]Trusted ✔️ CITATION: NCBI

Another study published in 2017 concluded that physical exercises even light intensity exercises may help older peoples to lower their blood pressure. [ 7 ]Trusted ✔️ CITATION: AHA JOURNALS

Always warm-up before exercise. It can make your body active and can reduce the risks of injury. Researches have shown that alone exercise can help to reduce 3.5 mm HG systolic blood pressure and 2.0 mm HG diastolic blood pressure. [ 8 ]Trusted ✔️ CITATION: PUBMED

Never try to do heavy exercise at the beginning. Heavy exercise can cause trouble for you. It may make you tired and exhausted and can also cause injury. So always do less exercise at the beginning. Like if you choose the walking option for exercise and you don’t have a history of physical activities. Then you need to walk 10 minutes on the first day. Then try these 10 minutes walk for the next three days then increase 5 minutes and so on you can increase your physical exercise time as time pass.

After exercise let your body cool. Give your body 2 to 5 minutes time to cool down it is also very beneficial for blood pressure. Try to enjoy your exercise by listening to music, by watching the beauty of the city or nature. Try to add some friends to your exercise plans and do exercise together it will make you stick with exercise and you will not get bored. It is recommended that do not listen to music with earphones when you walk or jog on the roads or in some busy area because it can and will increase the risks of accidents or injury. Most exercises create benefits for high blood pressure patients. Try to talk with a doctor and the doctor will guide you more.

Exercise is a drug-free solution for lowering blood pressure

Avoid these mistakes during taking readings

Lose weight

Losing weight can help you to decrease blood pressure. Blood pressure and body weight have some links. An Obese person is at more risk of hypertension as compared to normal weight person Researches have shown that weight loss and exercise can be very beneficial in lowering blood pressure. When high BP will become normal then a person can get a healthy normal-functioned body. [ 9 ]Trusted ✔️ CITATION: PUBMED

Studies have found a link between blood pressure and body weight. It has been observed that 15 to 20lbs loss in extra fat can sufficiently decrease systolic and diastolic blood pressure in hypertension patients. A report of the different clinical trials concluded that weight gain is associated with high blood pressure. And on the other hand weight loss can help to lower blood pressure. [ 10 ]Trusted ✔️ CITATION: AHA JOURNALS

Studies have found that blood pressure can be normalized with healthy changes in life and by losing weight from the body. Obese person men or women both can get benefits of weight loss. [ 11 ]Trusted ✔️ CITATION: KARGER

More studies have concluded that peoples who have elevated blood pressure and are obese or lives a sedentary lifestyle can get benefits from weight loss and they may get normal blood pressure. [ 12 ]Trusted ✔️ CITATION: JAMANETWORK

In General:

  • Men at risk of HBP if the waist measurement is more than 40 inches.
  • Women are at risk if the waist measurement is more than 35 inches.

Weight loss is not hard. Some peoples who consider it hard are wrong. Weight loss demands consistent work. You cannot get to victory without any work or struggle. Some peoples want to lose weight but they don’t want to work out for it or don’t want to change their lifestyle or eating habits. If they don’t do any workout or don’t change their lifestyle then they will not lose weight.

How to lose weight

To lose weight a person needs to do exercise. Alone exercise has so many benefits that it can create a healthy, balanced body. Exercise helps the person to lose calories. When a person does physical activities then that person burns calories thus that shows results in fat loss. With the loss of calories, extra calories will not stick to the body as fat. Moreover, exercise will build muscles and will increase fitness. Muscles burn more calories than fat tissues thus it will make the person speed high in weight loss journey.

The second most important thing to lose weight is by taking a healthy diet. Adding vegetables and fruits to the diet can create many healthy benefits. You can’t lose weight if you have a habit of eating junk foods and drinking carbonated drinks is on your favorite list. Try to eat natural whole wheat foods with less sodium and sugar.

Remember whatever goes in your stomach will create its effects on your body and it will be good or bad it will depend on what you eat so always eat healthy low refined carbs and avoid unhealthy fats. Eating protein-rich foods can also help to lose significant weight loss. Protein-rich foods will keep you full for the most time. This will reduce the habit of overeating.

Stop smoking

Many peoples believe that smoking can only cause danger to their lungs but they need to know smoking can cause more harm to the body and causing hypertension problem is one of them. The main harm is caused by nicotine in cigarettes. That plays a dangerous role by narrowing arteries and by hardening artery walls thus blood pressure and heart rate increase. It makes the blood more like a clot and increases stress and load in the heart and increases the risks of stroke and heart attack. Studies have found that obese or overweight males who smoke moderate or heavy have blood pressure high than normal. [ 13 ]Trusted ✔️ CITATION: AHA JOURNALS

Another study result shows that smoking can affect women and men differently. It shows that women whose daily smoke and consumption level is very high then they are more likely to get high SBP than normal women. Studies show that men and women both affected by smoking and their blood pressure can change with smoking. [ 14 ]Trusted ✔️ CITATION: BMJOPEN.BMJ

Also, a study in which mild hypertension patients have examined shows that smoking and coffee drinking increase the blood pressure for a short time or for some hours. It is been stated that that combination of coffee and smoking can change or increase blood pressure. [ 15 ]Trusted ✔️ CITATION: SCIENCE DIRECT

If you want to reduce blood pressure then you must stop smoking. Smoking will destroy your heart and lungs’ health and it will also increase your blood pressure so you need to stop this.

Tips to stop smoking

Talk with the doctor. Tell him what your problem is. The doctor will provide the help you need.

  • Write down the harms of smoking on a page. And read and see it daily and think and make your mind to quit smoking. You will get help if will know the harms of smoking well.
  • Try to do other healthy activities instead of smoking. Try to chew gum instead of smoking.
  • Try to join some Facebook or other social media platform groups or pages that support the peoples who want to quit smoking.
  • Get rid of lighters or matches. Don’t keep them in your pockets
  • Make your company with nonsmokers. Get rid of smokers or keep a distance from them.
  • Always think about your health first and think about what benefits you can get by quitting smoking.
  • Limit your carbonated drinks consumption. They can also increase the urge to smoking.
  • Do physical activities. It will help you to keep motivated and fit. So you will control yourself more efficiently.
  • Get support from friends or family members. Tell them your plan and they will help you in something.
  • Join a quit smoking program.
  • Always notice what triggers the urge of smoking and get rid of those triggers.
  • Make your plan that you will stop smoking at some specific time or date and always remember your goal.

Avoid Alcohol

Alcohol consumption has a link with high blood pressure. High consumption of Alcohol can or may cause high blood pressure in a person. Drinking too much alcohol can raise blood pressure at a dangerous level. Only three cups of alcohol drinking at the sitting position can raise the blood pressure and repeated binge of alcohol consumption have the ability to raise the unhealthy high blood pressure for a long time. Health experts recommend moderate drinking if a person can’t give up drinking.

With moderate drinking, a person can lower systolic blood pressure by about 5mmHG and about 4mmHG diastolic blood pressure. Moderate drinking is recommended for men and women who like to drink alcohol. Moderate drinking for adults means one drink per day for a woman and for men it is two drinks per day. [ 16 ]Trusted ✔️ CITATION: MAYO CLINIC

A review published in 2005 found that high consumption of alcohol can cause high blood pressure problems in peoples who have the bad habit of high alcohol drinking. High consumption of alcohol not only prevails hypertension but also causes many cardiovascular problems that can increase the mortality rate. [ 17 ]Trusted ✔️ CITATION: LINK.SPRINGER

A study by a university (sun) found that too much drinking can create bad unhealthy effects for the body. Too much drinking can raise blood pressure at a high level. Moderate drinking is recommended for good health. [ 18 ]Trusted ✔️ CITATION: REVESPCARDIOL

The study by ELSA-Brazil in which 7655 volunteers participate both males and females whose ages were between 35 to 74. This study concluded that alcohol consumption can change blood pressure. It is found that high consumption of alcohol is linked with causing high blood pressure. [ 19 ]Trusted ✔️ CITATION: JOURNALS.PLOS

A review of 36 trials in which 2865 peoples participate found that peoples who have the habit of drinking more than two drinks of alcohol per day get a reduction in their blood pressure as the consumption of alcohol reduced. [ 20 ]Trusted ✔️ CITATION: THE LANCET

So it is found that high consumption of alcohol is associated with high blood pressure. A reduction in alcohol can be very beneficial for a person which can create healthy effects for a person and reduction of blood pressure is included in this. If your consumption rate of alcohol is very high then it can increase your blood pressure. If you can’t live without alcohol then you can try moderate drinking.

How to stop alcohol consumption

Make a plan and follow it. Set your alcohol consumption limit.

  1. Reduce your budget for alcohol. Spend less on alcohol buying.
  2. Seek help from health experts they can help you in this regard.
  3. Get knowledge about the effects of high consumption of alcohol and make your mind about controlling or limiting alcohol drinking. Think about the unhealthy effects alcohol can create for you.
  4. Always set your goals in a positive way in your effort of reducing alcohol consumption.
  5. Always take notice of what triggers you to drink more. Try to avoid or control the trigger effects with good technique. Take help from professionals or someone who you think can help you in your matter.
  6. Avoid those peoples who have a habit of heavy drinking. Try to say “I don’t drink” if someone offers you a drink. By repeating this practice you will make it a habit to use these words and results will appear with good grades.
  7. Do some healthy activities. Physical activities are also good for refreshing the mind. When your mind will stay refresh and without any tension then you may reduce your habit of heavy drinking.

Reduce sodium intake

Sodium and blood pressure have a link. High sodium intake is associated with high blood pressure problems. Peoples who consume high sodium or salty diet may increase their risks of hypertension or HBP problem. WHO members of states have agreed to reduce the use of sodium intake by 30 percent by 2025. It is believed that about 2.5 million death globally can be prevented if world people reduce sodium intake and consume sodium in their diet as experts have recommended. For adults WHO recommend less than 5-gram salt or sodium per day. [ 21 ]Trusted ✔️ CITATION: WHO

A study in 2019 found that reducing sodium can be beneficial for a person’s health. Peoples with hypertension can get benefits by reducing salt in their diet. Reduction of sodium in the diet not only decreases high blood pressure but also improves cardiovascular health thus it reduces the risks of stroke and heart diseases. [ 22 ]Trusted ✔️ CITATION: NCBI

Huge numbers of 133 studies on 12197 peoples found that reduction of sodium in the diet help to improve health and reduce blood pressure in high blood pressure patients, especially in older peoples. [ 23 ]Trusted ✔️ CITATION: BMJ

Many blood pressure patients have a sensitivity to sodium.

Tips to reduce sodium intake

  1. Always choose low salt food products and for that read the labels of the food and avoid it if it has a high sodium rate.
  2. Don’t add salt to food during preparation. In many foods, you can add salt later after preparing so add then but useless don’t look for taste look for health and benefits.
  3. Avoid salty chips or other high-sodium packaged foods.
  4. Get advice from health experts and follow their instructions.
  5. Eat mostly homemade natural foods. Most foods from the market have high sodium and are not play a friendly role in managing high blood pressure.
  6. Avoid misperceptions about salt. Take help from doctors or other health experts to use their advice in your lifestyle.
  7. Use a pepper shaker instead of a salt shaker.

Control stress

Today’s modern life is both easy and tough. Easy is because modern technology helps a lot in our life and hard is because competition is increasing for a good standard life. With so much competition in every aspect of life, stress is becoming common in the human population. Taking stress is common and natural.

But stress or long time stress can be harmful to patients and healthy people. When a person takes stress then that person can see the changes in the body but high blood pressure which is caused by stress cannot be observed easily. Because high blood pressure has almost no symptoms in most peoples. That is why high blood pressure is called “silent death”.

Many studies have shown that even thinking about stressful events can be harmful to health. The conclusion of some studies is that thinking about events that have linked with stress and bad moments can cause more harm than getting stressed moments. Thinking about bad moments can delay the reduction of high blood pressure.[ 24 ]Trusted ✔️ CITATION: NCBI

In a stressful event, our body produces a hormone called adrenaline which causes a response. In this situation, our heartbeat rise,s and starts working harder. It is a natural process but it may be not good for the body or health. In this situation when the heart beats fast and work more than usual then blood vessels can become narrow and that can lead to high blood pressure.

Research has shown that repeated stress can cause hypertension by producing large amounts of vasoconstricting hormones in the body which can cause high blood pressure. Stress can cause a repeated elevation in blood pressure which can lead to high blood pressure or hypertension. [ 25 ]Trusted ✔️ CITATION: PUBMED

The Jackson heart study for 13 years concluded that high stress can cause high blood pressure or hypertension and with the reduction of stress in life high blood pressure can be reduced. This study was black community-based. [ 26 ]Trusted ✔️ CITATION: AHA JOURNALS

A study on men and women of age 28 to 75 years with high blood pressure problems found that by reducing or by well managing anger and stress blood pressure can be reduced. [ 27 ]Trusted ✔️ CITATION: JAMENETWORK

Stress can increase your blood pressure and even can make you blood pressure patient.

Tips to reduce stress

Try to reduce your stress by taking part in activities like doing yoga, exercising, and listing to music. You can reduce your stress by meeting with your friends, relatives and try to make trips to famous places. If someone or something is the reason for your stress then try to avoid it completely because stress will not only create blood pressure problems but will also create other health-related issues.

Eat healthy foods

A person can get normal blood pressure by eating healthy foods. Healthy foods are recommended for heart and high blood pressure patients. Healthy foods can be beneficial for patients with hypertension including those who take BP-lowering medication. [ 28 ]Trusted ✔️ CITATION: NCBI

Stay away from salted foods, processed foods, high carbs, caffeine, sugar, and foods with high saturated fats. Add high protein, potassium, calcium,magnesium-rich foods to your diet. Eating vegetables and fruits is considered best for blood pressure patients.

Blood pressure friendly healthy foods

  • Fatty fish is the source of omega 3 fats. These fats included many health benefits and one of them is, they help in lowering blood pressure. A study on a group of 2036 shows that peoples with high omega 3 fats have a low systolic and diastolic blood pressure than those who have a low level of omega 3 fats. [ 29 30 ]Trusted ✔️ CITATION: NCBI, PUBMED
  • Pumpkin seed oil can be very beneficial for high blood patients. A study in which 23 women included shows that 3 grams of pumpkin seed per day for 6 weeks helps in the reduction of systolic blood pressure. [ 31 ]PUBMED
  • Citrus fruits like oranges, lemons, grapes can help in reducing blood pressure. Full of vitamins, minerals, and plants compound these fruits can reduce high blood pressure. [ 32 ]NCBI
  • Beans and lentils-Studies have shown that consumption of beans and lentils help to lose systolic blood pressure in peoples with HBP and without HBP. [ 33 ]Trusted ✔️ CITATION: NCBI
  • Other foods that may be good for high blood pressure patients are broccoli, carrots, Swiss chard, Greek yogurt, berries, amaranth, pistachios, celery, tomatoes, spinach, spices, and herbs. [ 34 35 36 37 38 39 40 41 42 ]Trusted ✔️ CITATION:PUBMED  NCBI  NCBI  ACADEMIA  PUBMED  NCBI  NCBI  NCBI  PUBMED

Sleep well

Sleep has a link with the health of the body. For a good healthy fit body, good sleep time is much needed. Adults are recommended to sleep for 7 to 8 hours per night.

Sleep less than 6 hours can cause health problems. Regular bad sleep can create bad and dangerous diseases including high blood pressure, diabetes, obesity, and heart diseases. Blood pressure depends on sleep time, the less you sleep the higher your blood pressure can get. Sleep helps in controlling hormones in the body that are very essential to regulate stress and metabolism. Poor sleep for a long time can cause swings in hormones and risks of high blood pressure and heart diseases can be increased.

During sleep, blood pressure and heart rate go down. Studies have found that fewer sleep habits can cause high BP in peoples especially in middle-aged peoples. Insomnia and short sleep duration can increase high BP risks studies say. It is found that objective short sleep is present in 90 percent of patients with high blood pressure. [ 43 ]Trusted ✔️ CITATION: NCBI

Research on the health of women found that insomnia and short duration or bad sleep time can increase the blood pressure and vascular inflammation risks. [ 44 ]Trusted ✔️ CITATION: AHA JOURNALS

By doing regular exercise you can get good sleep and also stop alcohol consumption at night it will cause a problem for you to sleep. Seven studies on 21150 adolescents (mostly males) of age between 10 and 18yrs concluded that short duration of sleep can cause high blood pressure in children of age mention above. [ 45 ]Trusted ✔️ CITATION: TANDFONLINE

More evidence shows that insomnia along with obstructive sleep apnea is the top factor of high blood pressure risks. [ 46 ]Trusted ✔️ CITATION: LINK.SPRINGER

A study in which mild to moderate patients’ blood pressure was monitored found that during sleep deprivation blood pressure was high than a regular workday. It was 24 hours monitoring of blood pressure in both sleep deprivation time and regular workday. During sleep, heart and blood vessels repair themselves. [ 47 ]Trusted ✔️ CITATION: PUBMED

During sleep, heart and blood vessels repair themselves.

Tips for good sleep

  1. Reduce the exposure of blue light
  2. Don’t consume caffeine at day end
  3. Reduce long day time nap
  4. Exercise daily (not before sleeping)
  5. Stop alcohol drinking
  6. Use a comfortable bed and room environment for sleep
  7. Try to not drink before sleeping
  8. A bath can help
  9. A melatonin supplement can help
  10. Some diseases can cause very poor sleep for a long time so visiting the doctor is recommended.

Take supplements

A well-balanced diet can be very beneficial for a healthy body and it provides help against many diseases. Many vitamins and minerals are taken from food or as supplements that can be helpful against hypertension. Here is a healthy list:

  • Magnesium is essential for body functions and it helps in regulating blood pressure. Studies have shown that magnesium helps in lowering blood pressure by producing more nitric oxide. [ 48 59 ]Trusted ✔️ CITATION: NCBI, NCBI
  • Recommend amount:

    Male: 14-18yrs need 410mg. |  Female: 14-18yrs need 360mg

    Male: 18-30 need 4oomg.      |  Female: 18-30 need 310mg

    Male: 31-50+ need 420mg.      |  Female: 31-50+ need 320mg

  • Magnesium-rich food sources: Avocados, nuts, dark chocolate, legumes, tofu, seeds, whole grain wheat, fatty fish, bananas, and leafy greens are some healthy food sources of magnesium.

  • Potassium is one of the supplements that are very useful in lowering blood pressure. Many studies on potassium show that potassium taken from food or supplements helps to reduce blood pressure. [ 50 51 ]Trusted ✔️ CITATION: NCBI, PUBMED
  • Recommend amount: Male: 9-13yrs need 2500mg |Female: 9-13yrs need 2300mg |Male: 14-18yrs need 3000mg | Female: 14-18yrs need 2300mg | Male: 19-50+ need 3400mg | Female: 19-50+ need 2600mg
  • Potassium-rich food sources:
  • Fish: Tuna, halibut, trout, rockfish, COD
  • Beans: Pinto, kidney beans, soybeans, lentils, lima beans
  • Fruits: Orange juice, Prune juice, Apricot juice, Grapefruit juice
  • Dairy products: Milk, yogurt

Vitamin B, C, D

Vitamins B, C, D are very healthy and also very good in lowering blood pressure.

Vitamin B food sources:

Salmon, leafy greens, organ meat, eggs, milk, legumes, beef, chicken, yogurt, trout, and sunflower seeds are some vitamin B-rich foods.

Vitamin C food sources:

  • Chili peppers
  • sweet yellow peppers
  • guava
  • Black currants
  • thymes
  • parsley
  • mustard spinach
  • kiwis
  • broccoli
  • lemons
  • papayas
  • strawberries
  • And oranges are rich in vitamin C.

Vitamin D food sources: Salmons, sardines, cod liver oil, tuna fish, egg yolk, mushroom, and some fortified foods are a good sources of vitamin D. (Note: vitamin D is found less in natural food so it is fortified in some foods.)

L- arginine

It is an amino acid that can help to lower blood pressure. An umbrella review of meta-analysis shows that l-arginine helps to lower the blood pressure in high BP patients and lower the Diastolic BP in pregnant women. [ 52 ]Trusted ✔️ CITATION: NCBI

L-arginine supplements are easily available in the market and whoever wants them can buy them. L-arginine is also found in fish, red meat, poultry, soy, whole grains, beans, and dairy products.


Melatonin is a hormone made by our bodies. It is usually for sleep but can have other health benefits. Studies have shown that it helps in lowering blood pressure. Less melatonin in the body can increase risks of high BP in women studies show.[ 53 54 ]Trusted ✔️ CITATION: PUBMED  NCBI

Food sources of Melatonin:

Tart cherries, goji berries, eggs, milk, fish, nuts, are good sources of melatonin.

Green tea

Green tea has many health benefits and it also helps the unhealthy patient of high blood pressure. A review of many studies showed by drinking green tea for 3 to 16 weeks a person with or without high BP can lower blood pressure significantly. [ 55 ]Trusted ✔️ CITATION: NCBI


Ginger is considered a healthy food. It has good effects on health. It can help to lower blood pressure. A review of 6 studies found the effects of ginger on blood pressure. The review showed that 3 grams of ginger per day for 6 weeks lowers the blood pressure in young and aged (50yrs) peoples. [ 56 ]Trusted ✔️ CITATION: PUBMED

Fish oil

Fish oil is very good for health. It can reduce inflammation, blood pressure, and blood lipids levels. A review found that Systolic and diastolic blood pressure was significantly reduced in peoples who use fish oil supplements. [ 57 ]Trusted ✔️ CITATION: NCBI


CoQ10 is coenzyme Q10 which is a molecule. It is just like vitamins. Our body makes CoQ10. We can get CoQ10 from foods that are mentioned below. A review of 17 studies found that CoQ10 is very helpful in lowering systolic blood pressure in hypertension patients.[ 58 ]Trusted ✔️ CITATION: PUBMED

Food sources of CoQ10:

Beef, chicken, organs of meat, vegetables, fatty fish, fruits, seeds, legumes, nuts, soybean, and canola oil.

Take medicine

In some cases, proper change in diet and lifestyle does not help the patient. Usually, this happens when health is in very bad condition or a person is living in such an environment that is not suitable for a hypertension patient. In this situation, you need to visit health experts. It is recommended to visit them as soon as possible if your blood pressure is not reducing.

It is very essential for patients to monitor the readings daily. By monitoring daily you will keep an eye on the change in blood pressure readings and will get time to act properly.

Symptoms of high blood pressure

Usually, hypertension rarely shows any symptoms. Generally, peoples remain unaware of their bad high BP for some time. It is usually observed during check-ups of other health problems. Some people with high Blood pressure report symptoms that are given below:

  1. Severe Headaches (in severe condition)
  2. Lightheadedness
  3. Vertigo
  4. Faintness
  5. Tinnitus
  6. Vision problems
  7. Fatigue
  8. Confusion
  9. Chest pain
  10. Nose bleeding  (in severe condition)
  11. Difficulty in breathing
  12. Blood in urine
  13. Irregular heartbeat

Complications of high blood pressure

It is one of the main causes of premature deaths in the world. Deaths due to this disease can easily be prevented but it needs some work and attention. High blood pressure is the root of many dangerous diseases. Some main diseases caused by high BP are these:

  1. Ischemic heart disease
  2. Strokes
  3. Peripheral vascular disease
  4. Heart failure
  5. Aortic aneurysms
  6. Chronic kidney diseases
  7. Atrial fibrillation
  8. Pulmonary embolism
  9. Cognitive impairment
  10. Dementia
  11. Hypertensive retinopathy
  12. Hypertensive nephropathy

© Address4Health

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