How to Bring Down Blood Pressure


Hypertension comes with a lot of risks that it why it’s important to know how to bring down blood pressure. It usually comes with other complications and is associated with other diseases. But as we explore ways on how to bring down blood pressure, it’s important to note that consulting a medical professional is still the best and most reliable way. These methods are just extra precautions.

It would also be helpful to understand why blood pressure goes up in the first place. Here are just some of the causes of high blood pressure. When watching your BP, you should invest in an accurate monitor and here are the top 10 best blood pressure monitors.

Health Risks of High Blood Pressure

To encourage you to really learn how to bring down blood pressure and really take it seriously, let us take a look at the health risks that are associated with hypertension.

  • Heart Attack

    The number one risk of high blood pressure is a heart attack. High BP damages your arteries and they can be blocked and prevent blood from flowing to your tissues.

  • Stroke

    Your blood vessels in your brain could burst or clog more easily causing a stroke.

  • Kidney Failure

    You can damage the arteries around your kidneys and it will interfere with their ability to filter blood effectively.

  • Lost Vision

    It can strain the blood vessels in your eyes or completely damage it which may lead to loss of vision.

  • Heart Conditions

    You could also develop any of several heart conditions like coronary artery disease, enlarged heart, or heart failure.

There are other complications that could arise from high blood pressure and those are just some of them.

How to Bring Down Blood Pressure

Knowing the complications above should be enough reason for you to really be cautious and make an effort to bring down blood pressure.

  • Exercise

    You probably already guessed this one and yes, as inconvenient as it sounds, you need to exercise. And you need to do it regularly. You need regular physical activity at least 30 minutes a day and be consistent.

  • Lower Salt Intake

    Reduce salt or sodium in your diet. There is a lot of sodium in processed foods so try to stick to whole foods. Always check the sodium content of food labels.

  • Quit Smoking

    People who smoke have a higher risk of hypertension. Aside from helping you lower your blood pressure, being smoke-free has countless other health benefits. Here are the 23 best ways to quit smoking.

  • Lessen Stress

    You need to manage the stress in your everyday life. Practice and develop your own relaxation techniques and find an approach that will help you relieve stress.

  • Cut Caffeine

    Caffeine can cause spikes in blood pressure and moderating your caffeine intake can help you bring down blood pressure. You can limit your intake to two cups of coffee per day.

  • Eat Healthy

    As with other conditions, it is always important to watch your diet and try to eat healthy foods. Eat foods that are rich in whole grains, fruits, vegetables, and low-fat dairy products.

It’s alright to indulge in some of your favorite foods that may cause hypertension every once in a while but just be mindful of your intake and remember that everything should be in moderation.