7 Natural Remedies and Diet Plan to Control Hypertension

| Author: Manoja Kalakanti

Tension is a term that all of us are well acquainted with in today’s world. Tension, stress, anxiety, call it what you want. But the results of dealing with this emotional state, in the long run, can often lead to the same not-so delightful outcomes. Although the central theme in the following article is not stress or anxiety per se, they are closely related to the matter. And the matter that we are about to dwell into is – Hypertension.Natural home remedies and diet plan for hypertensionHigh blood pressure or hypertension is also known by a sinister term associated with it – a silent killer. While this condition does not cause death on its own, it results in other deadly conditions that ultimately lead to fatality. Long-term hypertension often leads to heart diseases and strokes. Read on to learn more about hypertension, its causes and treatment. While medications are required when it crosses a certain point, managing it through natural ways is the ideal alternative. So let’s take a look at what blood pressure is and how to control it naturally

What is Hypertension?

To understand this condition, let’s understand blood pressure first. The heart pumps blood to the entire body through arteries. The pressure or force that the blood puts on the arteries is blood pressure.

There are two types of pressure or two different ways of measuring the act. One is systolic, and the other is diastolic. While systolic pressure is the force caused due to the heart pumping the blood, diastolic pressure is the pressure on the arteries as your heart rests before pumping blood again.

The normal average blood pressure in an adult human is 120 systolic and 80 or less diastolic, expressed as 120 over 80 or 120/80 mm Hg. Reading over this is considered to be elevated pressure, post which you could reach the high-pressure zone. Check the blood pressure guideline here.What is hypertension and how do you know you have it?It is normal for blood pressure to rise and fall throughout the day. But when your blood pressure is higher than normal, it is called high blood pressure. And when this situation lingers for a long period of time or is consistent, you’ll be diagnosed with Hypertension.

High blood pressure results in an increase in other health problems such as heart diseases and strokes. Hence, it is crucial to keep your pressure levels under control before they reach dangerous levels. It is always better to manage it through home remedies for high blood pressure. How do you know your blood pressure might be off the charts? Let’s find out!

Symptoms of Hypertension

This condition is known as a silent killer because hypertension symptoms are often unnoticeable until the later stages when it takes a more lethal form. Also, the few symptoms that do appear can often be dismissed as being common or ones associated with other diseases.

For example, it is difficult to ascertain if your regular headache is a hypertension headache or a result of other factors.

Symptoms of hypertension may include:

  • Dizziness
  • Shortness of breath
  • Headache
  • Chest pain
  • Nosebleed
  • Fatigue
  • Blood in the urine
  • Irregular heartbeat
  • Problems with vision

Waiting for these symptoms to show is risky as your pressure levels may have already reached the tipping point. So, how can you find out if you are at risk? If you have a risk factor of developing the condition, you should get your blood pressure checked regularly. Getting regular readings is the only guaranteed way to know if you suffer from hypertension. Take a look at a detailed account of blood pressure measurement.

Now that you know more about this condition, let’s see what causes it and who is at risk.

Causes and Risk Factors of High Blood Pressure

Other than genetic predisposition, hypertension develops over time due to myriad reasons. This is a condition that has been plaguing modern-day society. The lifestyle that has developed over the course of the 20th and, even more specifically, the 21st century, can be attributed to the rise in such health issues. A sedentary lifestyle coupled with bad dietary habits and stress has resulted in a massive spike in the number of people afflicted with this condition in recent years. If you wish to learn more on the dietary changes required, consult a nutritionist.

These are some of the causes of hypertension:

  • Obesity
  • Genetics
  • Age
  • Dietary Habits
  • Stress
  • Drugs
  • Gender
  • Sedentary Lifestyle

Other than these factors, there are also cases of pregnancy-induced hypertension. This could result in complications during and after delivery.What causes hypertension and who’s at risk?Even though several reasons could result in this condition, as mentioned above, anxiety and high blood pressure often go hand in hand. This is often considered a trigger and a factor that worsens health if you are already afflicted with high blood pressure.

Complications Hypertension can Lead to

Often, no noticeable symptoms of hypertension may be apparent, or the symptoms may mirror the ones seen in other conditions. By the time you are diagnosed with it, the illness might have already caused damage to your body.

High blood pressure can damage your kidneys, brain, eyes, and heart. It is also one of the leading causes of heart diseases. Let us now take a look at some of the best natural hypertension treatments that could help you control the condition.

7 Natural Remedies to Treat Hypertension

High blood pressure can cause severe health issues and could even lead to death. But the silver lining is that the prevention of hypertension is not a difficult task. A change in lifestyle habits is enough to manage the issue and avoid any repercussions. Natural ways to treat hypertensionPerhaps the most important part of hypertension care is ensuring that you get your blood pressure checked regularly. Since the symptoms usually associated with the condition are not enough to confirm its existence, this is the most effective way to diagnose.

But several other lifestyle changes could be incorporated into your routine that could keep your blood pressure in check.

1. Exercise regularly

Since a sedentary lifestyle is among the biggest risk factors that lead to hypertension, regular exercise is highly beneficial in combating high blood pressure. Staying active is helpful in more than one way; it can also keep other health issues at bay and boost your quality of life.

Some studies show that exercise can have the same effect as some medicines for blood pressure. Physical activity strengthens your heart, thereby making it pump blood with more ease, thus ensuring less pressure on your arteries. Any physical activity can help your health; these can be:

  • Walking
  • Bicycling
  • Playing sports
  • Gardening
  • Doing chores

You do not have to exert yourself much; even a moderate amount of exercise regularly can make a huge difference.

2. Manage weight

Weight gain and the often-resultant obesity is another modern-day lifestyle factor that contributes to this condition. Combining exercise with a proper diet can do wonders in managing hypertension. Even a small drop in weight can reduce blood pressure. Weight issues and obesity have increased due to the COVID-19 pandemic as most people are confined to their homes. You can avoid obesity while working from home with some lifestyle changes.

3. Quit smoking

Smoking is a habit that could cause a wide array of health issues, including cancer. Not only does it hurt the smoker, but passive smoking can affect those in the vicinity as well. Smoking can immediately raise your blood pressure and heart rate. It can also damage the arteries and thus cause an increase in blood pressure.

4. Meditate

Meditating has an incredibly soothing effect on the mind and the body. This practice helps combat stress and anxiety. This, in turn, impacts physical well-being. Since hypertension is caused or exacerbated by stress, meditating is the ideal way of providing your mind and body the right environment it needs to fight the illness. Following mindfulness practices can also help you relax.

5. Manage stress

Stress is among the most common factors that lead to high blood pressure. With the modern-day lifestyle resulting in more stress than ever, it has become imperative to keep an eye on managing stress.

6. Find a work-life balance

The bane of the 21st century! Most people struggle to find a work-life balance which results in a lack of activity and stress. In fact, many cases of high blood pressure are associated with this aspect of our lives. This lifestyle also disturbs sleeping patterns, and sleep plays a key role in helping lower blood pressure.

7. Follow proper diet

Diet makes or breaks a person’s health. Perhaps nothing harms the human body more than a bad diet. Even exercising won’t help much if your diet is sub-par. Changing your diet and consuming healthy food can show incredible results in a short span. Not only can it bring your blood pressure under control, but it will also help you achieve optimal health.

If your blood pressure reaches a very high level, consuming medicines becomes inevitable. But medicines can cause side effects, and they are not healthy in the long run. So, it is always preferable to avoid medication and use natural methods to fight hypertension.

Diet plays a central role in the management of high blood pressure. Take a look at the diet and supplementation plan to manage the condition.

Treating Hypertension Through Diet and Supplementation

Experts have reiterated the importance of diet and even supplementation in controlling high blood pressure. Even the smallest change in diet can have a positive impact or an adverse impact. Nutrition is not only important to control such conditions but it is also an essential part of fitness.Diet and supplements for hypertensionJust like other health conditions such as diabetes, avoiding unhealthy food and following a healthy diet can help you lower blood pressure. Here are some types of food that you must consume and avoid.

  • Reduce sodium intake
  • Avoid alcohol
  • Consume fibre-rich food
  • Cut down on sugar consumption
  • Eat more fruits and vegetables
  • Consume fish and poultry
  • Eat nuts and whole grains
  • Limit consumption of red meat
  • Replace high-fat dairy products with low-fat

You can also follow a daily diet such as this:

  • Breakfast (9AM) – Oats Banana Shake with Chia Seeds (1 glass)


Mixed Berries with Yogurt and 1 glass of Beetroot juice


Full Egg and 2 Egg whites with Humus

  • Morning Snack – 1 Cup of Hibiscus Tea and 1 Orange or 1 Kiwi fruit
  • Lunch (1 PM) – 1 bowl of Vegetable Salad (Carrot/Keera/Tomato/Beets)

1 cup of Brown Rice with Spinach or any vegetable Curry

or Chicken/Fish. Make sure it is only boiled or grilled or steamed

Plus 1 Cup Buttermilk

  • Snack (4 PM) – Green Tea with 1 fibre-rich biscuit Or 1 cup of Mixed Boiled Sprouts
  • Dinner (7 PM) – 2 small Jowar roti with vegetable Salan or curry

or 2 medium sized Phulka with Curry and Salad.

1 bowl of Puffed Rice Upma

  • Note: Drink 3 litres of water per day
  • Avoid: Junk and fried food, processed and refined foods, soft drinks, spicy foods, and packaged foods.

A proper diet can show amazing results in a short span. The above diet plan is just a basic daily plan that would ensure good health. For a more comprehensive, detailed and customized diet plan, click here.

How Can Supplements Help?

As is the case with any health condition or fitness goal, supplements provide the additional boost required to reach your goals and receive the right amount of nutrition. When your food isn’t sufficient in providing the nutritional needs to combat the condition, you can use supplements to help you see results. Hypertension patients using dietary supplements have shown positive results.

  • Grape Seed Extract
  • Wheatgrass
  • Noni
  • Flaxseed Oil
  • Moringa
  • Omega 3
  • Calcium and Vitamin D3

The above supplements can help in controlling high blood pressure when used along with a healthy diet. So, eat well, supplement your food and exercise regularly to treat hypertension.


This is one of the most common conditions faced by a large section of the population today. While genetics plays a crucial role in determining the prospect of an individual suffering from hypertension, the way of life today has made matters worse and added more risk factors. While there is no cure, the condition can be managed without medication. Managing high blood pressure through natural ways is effective and devoid of any of the side effects of medicines. So, all you need to do is make some changes in your lifestyle to combat hypertension.


1. How can I lower my blood pressure fast and naturally?

Medications can certainly help and are even necessary if your blood pressure crosses dangerous levels. But in the early stages, it is wiser to lower it through natural ways and not push it towards a situation where you’ll have to take medicines. A string of changes in your lifestyle can often be enough to bring the situation under control. You can lose weight, quit smoking, exercise regularly, limit or avoid alcohol intake, reduce sodium in your diet, control stress and eat healthily.

2. What should we eat when BP is high?

Your diet has an immense impact on blood pressure. A diet rich in fruits, vegetables, whole grains, food with low fat and salt, low-fat milk and yoghurt can control the pressure from rising.

3. What is the best drink for high blood pressure?

There are several drinks that could either make matters worse or lower your blood pressure. First of all, you must avoid or limit the consumption of alcoholic beverages, coffee and high-fat milk. Instead, try drinking beet juice, tomato juice, tea, lots of water, skimmed milk and pomegranate juice.

4. What vitamins help with blood pressure?

Vitamins play a key role in lowering blood pressure. Vitamin C especially is considered to be highly effective in doing so. Other vitamins such as vitamin D and B vitamins can also be helpful.

5. Does lemon water lower BP?

There are many drinks that can have a crucial impact in lowering blood pressure. It is widely known that vitamin C is capable of controlling hypertension. Since lemon is high in this vitamin, it can show significantly positive results.

6. Can I lower my blood pressure in 3 days?

It depends on the individual, their condition, and a lot of other factors. While medicines can help lower blood pressure in a few days, it is not the best option due to the side-effects. Only if your levels reach dangerously high or a doctor recommends it should you take them. You can do the same with natural home remedies that involve lifestyle changes.

7. How can I lower my blood pressure in 24 hours?

Although this might seem like a tough task, it isn’t that difficult to achieve. By exercising, lowering sodium consumption and eating more veggies, you can lower your blood pressure in a short span.

8. Can you cure hypertension without medication?

Unfortunately, this condition cannot be cured. But through lifestyle changes, you can manage it and keep medicines at bay.

9. Is ginger good for high blood pressure?

Yes. Ginger has been shown to be highly beneficial in lowering blood pressure. It may prevent the formation of blood clots in the arteries.

10. What is the best exercise for lowering blood pressure?

Any type of exercise is effective in lowering blood pressure. Walking, swimming, hiking, bicycling, and weight lifting are all helpful.

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