How to lower blood pressure?

How to lower blood pressure?

A healthy change in lifestyle may prove beneficial in lowering the pressure levels as well as maintaining them.


A ‘silent killer’, hypertension affects one in every seven Indian adults. If hypertension isn’t tackled, it can lead to multiple issues such as — headache, shortness of breath, dizziness, chest pain and palpitations of the heart. The statistics are alarming and so are the consequences, but thankfully, it is possible to take control of the situation and keep hypertension at bay. In order to overcome hypertension, all you need to do is make minor lifestyle changes.

Blood Pressure (BP) has become a common ailment, and affects people of all ages. However, a healthy change in lifestyle may prove beneficial in lowering the pressure levels as well as maintaining them.

Hypertension is the result of leading a sedentary lifestyle with little or no physical activity. Being overweight, unconsciously consuming salt in excess, living with high stress levels, high levels of alcohol and caffeine consumption, smoking, dehydration and lack of sleep are all factors that contribute to hypertension. Here are some ways to fight hypertension and reverse the condition:

1. Exercise regularly and ensure you’re including cardio and strength training activities as they aid in lowering blood pressure.

2. Consume all macronutrients (proteins, carbohydrates and fats) and micronutrients (vitamins and minerals) every day.

3. Increase your intake of water and have a minimum of 10–12 glasses every day.

4. Cut down on tea and caffeine. Instead, experiment with green tea and the myriad flavours it comes with.

5. Avoid consuming alcohol and tobacco completely.

6. Cut back on your salt intake; take no more than five grams a day.

7. Find time to meditate daily or take up an activity (such as painting, listening to music, reading) that keeps your stress at bay.

Include these super foods:

1. Bananas: Rich in potassium, they help to curb the imbalance of electrolytes caused during high pressure.

2. Low fat or skim milk: The combination of Vitamin D and calcium not only helps in reducing the pressure levels but also in maintaining bone health. 

 3. Whole grains: Cereals provide you with nutrients and fibre that help in maintaining consistent energy levels and also lower the pressure levels.

4. Beet juice: A glass of beetroot juice reduces pressure levels within a few hours. This is due to the fact that beetroot is super rich in nitrates.

5. Dark chocolate: High in compounds that cause dilation of blood vessels i.e. flavonoids, it helps in lowering pressure. 

By adopting a healthy lifestyle, hypertension can be kept at bay!

(Courtesy: GOQii coach)