High blood pressure, also known as hypertension, is a common yet serious health issue that affects a large portion of the global population. People suffering from this condition are prone to brain, kidney, and heart disease.


As per statistics published by the World Health Organization, around 1.28 billion people worldwide suffer from high blood pressure. Among them, almost 700 million people don’t receive any treatment for the same.


Hypertension is very easy to diagnose, and may not always require medications. So, if you are suffering from this health issue, the tips listed below can help you manage it naturally.

1. Exercise Regularly

Simple exercises like walking or running can help your heart function better, thereby lowering the pressure within the arteries.

2. Lower Salt Intake

There is enough scientific evidence to prove that a high salt intake can elevate your blood pressure. Therefore, reducing your salt intake is the way forward to improving your health.

3. Include Potassium-Rich Food In Your Diet

Consuming fruits and vegetables rich in potassium can help remove sodium from your system, easing blood pressure.

4. Have Dark Chocolate

Dark chocolate is rich in flavonol, which has been found to be effective in reducing blood pressure to some extent. Cocoa powder can have a similar effect, too.

5. Stay Away From Caffeine

Although there is a need for more research on this aspect, some studies have found that consuming caffeine can further increase the blood pressure of individuals suffering from hypertension. 

6. Stop Smoking

Along with several other health risks, smoking also leads to a temporary increase in blood pressure. Moreover, the smoke is also responsible for blood vessel damage. So, it’s best to quit smoking if you want to keep your heart healthy.

7. Stress Management Is Necessary

Stress can quicken your heart rate, making it a major cause of hypertension. Try managing your stress through the use of relaxing techniques like breathing exercises or music.

8. Avoid Alcohol

Alcohol is responsible for almost 16% of the hypertension cases found globally. Cutting down on your alcohol consumption can help lower high blood pressure.

9. Try Losing Some Weight

Losing weight can help you lower blood pressure by increasing your heart’s efficiency of pumping blood.

10. Get Plenty Of Sleep

Poor sleep is another cause of hypertension. Try following a fixed sleep routine to keep your blood pressure within the ideal range.

11. Restrict Intake Of Sugar And Refined Carbohydrates

Several studies have found the relation between sugar consumption and increased blood pressure. Cutting down on sugar and other refined carbs can help you keep your blood pressure under control. 

12. Try Regular Meditation

Meditating regularly can reduce stress levels, which in turn can help manage your blood pressure.

13. Eating Garlic Can Help

It has been scientifically proven that including garlic within your diet can help you manage blood pressure effectively.

14. Avoid Sitting For Prolonged Periods

You may be at a greater risk of hypertension if your work requires you to sit for longer durations. Research has found that interrupting the sitting time at regular intervals can lower blood pressure levels.

15. Consume Protein-Rich Food

As per a 2011 study, switching carbohydrates with protein (especially soy or milk protein) can help lower your blood pressure levels.

Summing Up

These were some simple yet effective ways in which you can manage your blood pressure levels naturally. But, make sure to monitor the pressure levels regularly and seek medical help if it is much higher than normal.