How to lower my high blood pressure

By Eli Salvo. Updated: January 16, 2017
How to lower my high blood pressure

When we talk about our blood pressure, we are referring to the pressure that is applied to the blood vessels by our blood. A high blood pressure, or hypertension, can be very dangerous, as it significantly increases our risk to developping a heart attack, stroke and other cardiovascular disease.

Perhaps one of the most scary aspects of high blood pressure is that we often don't know we have it until dangerous symptoms occur. For this reason, it is important to regularly monitor your blood pressure if you are over the age of 50.

In, we recognize the importance of keeping your blood pressure within normal ranges, which is why we offer advice on lowering it, keeping you healthy and heart-disease free.

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Steps to follow:

In order to reduce your hypertension, it is important to discover the reason that you have high blood pressure. Hypertension is mainly the result of obesity, a high salt intake, a sedentary lifestyle, a high alcohol intake and smoking. These lifestyle factors, along with a genetic predisposition, are the most likely culprits of your high blood pressure. Continue reading to find out what you can do about it!


One of the first steps in lowering high blood pressure is to reduce your salt intake. Salt is nicknamed the silent killer, and that is because it seems so harmless, but over time, can cause great damage. Salt increases your blood volume, which in turn increases your blood pressure. This puts a strain on your artery walls, on your heart, kidneys and other organs, causing them all to deteriorate at a slow rate. It is very difficult to intake too little salt, so cut down wherever you can!

Here are a few tips to lower your salt intake:

  • Avoid eating cured meats and fish. A few slices of these will undoubtedly make you exceed your recommended daily intake of salt
  • Opt for low-sodium products
  • Avoid pre-made meals like instant soups or packaged sauces and dressings, as they are very high in sodium
  • Reduce your intake of restaurant and street food, especially fast food. Opt instead for homecooked meals, where you control the amount of salt
  • Use other seasonings like parsley, basil and garlic to reduce the amount of salt needed to make a dish tasty.

To control your blood pressure, it is also very important to control the quantity of fats in your diet. Be sure to always prepare healthy meals, filled with fruits and vegetables. Try to limit your consumption of red meats, and replace them instead with fish or lean, white meats like chicken or turkey. Find creative and delicious ways to incorporate healthy foods in your diet. Eating healthy could and should be fun and enjoyable!

How to lower my high blood pressure - Step 3

Hypertension is caused by a combination of factors, and a sedentary lifestyle definitely affects the health of our cardiovascular system. If you work in an office, it may be difficult to escape a sedentary way of life, but it doesn't have to be so! Think about ways to incorporate exercise into your daily life. Perhaps you can walk or bike to work instead of taking your car. If not, think about joining an exercise class like yoga or pilates. These can be a fun way to improve your overall physical and mental health as well!

How to lower my high blood pressure - Step 4

For healthier arteries and a stronger heart, you should limit your intake of alcohol. Drinking more than three drinks will increase your blood pressure, and long term drinking can lead to chronic hypertension. Remember to drink in moderation. Also, if you are taking medication for your blood pressure, you should reduce your alcohol consumption to zero.


Obesity is one of the main causes of hypertension, which is why it is highly recommended to maintain a healthy weight. If you are overweight and need help loosing weight, you may wish to consult a nutritionist to find a diet and exercise routine that is right for you.


If you have high blood pressure, you should follow all the above advice, and seek medical help. It may be necessary to take medication to help reduce your blood pressure to normal.

This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.

If you want to read similar articles to How to lower my high blood pressure, we recommend you visit our Diseases & secondary effects category.

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