The importance of blood pressure cannot be taken lightly. It is the lifeblood of the body and if it falters, it can spell doom for your health and overall wellbeing. But how do we keep it at the right level? According to the American Heart Association, the ideal blood pressure for an adult is less than 120/80. If you are older than 50, you should aim for less than 130/85. Women who are pregnant should also aim for less than 130/85.

Blood pressure varies from person to person, and it is very important to find a program that works for you. Here are some things you can do to help bring your blood pressure down: Eat a healthy diet. Exercise. If you don’t exercise, start. You need at least 30 minutes of exercise per day. As you exercise, your body will get used to the exercise and will require less blood thinning medications. Take your blood pressure regularly. If you have no idea what your blood pressure is, ask your doctor to check it. Treat your high blood pressure. If you have a history of high blood pressure, your doctor can help you. The main thing you need to do is to get your blood pressure under control.

When you have high blood pressure, it’s not just a matter of being careful about what you eat, how much you exercise, and how much you stress. It’s also about your environment, your state of mind, and the food you choose to eat and drink. If you try to change only one thing, that one thing must be you. That means you have to be patient, and you have to discipline yourself. You need to change your attitude about the way you think about yourself and your health.. Read more about how to lower blood pressure naturally and quickly and let us know what you think.

Hypertension (high blood pressure) is a prevalent health problem nowadays.

High blood pressure isn’t often noticeable, but it’s still the most frequent risk factor for severe illnesses like strokes and heart attacks.

As a result, knowing your statistics and understanding what they indicate, as well as what we can do about it, is very beneficial.

The good news is that

The good news is that modest lifestyle modifications may help you lower your blood pressure.

High blood pressure is often treated with medications. This is often fair in certain situations. But what if you could get better, if not ideal, blood pressure by taking fewer medications or none at all? What if you could lose weight, enhance your overall health, and have no negative side effects?

DietDoctor is here to assist you! This article will go through the research and provide information on how to naturally lower your blood pressure.

See our evidence-based guidelines for additional information about blood pressure. What is normal blood pressure and what does high blood pressure mean?


  1. Is it really necessary to take blood pressure medication?
  2. Blood pressure causes
  3. There are five things you can do to reduce your blood pressure.

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When should hypertension be treated with medication?


The American Heart Association’s (AHA) hypertension guidelines were recently updated, which improved how we categorize hypertension. “Elevated blood pressure” is defined as a systolic pressure of 120-129 and a diastolic pressure of more than 80.

Stage 1 hypertension is defined as a systolic pressure of 130-139 and a diastolic pressure of 80-89, whereas stage 2 hypertension is defined as a systolic pressure of more than 140 or a diastolic pressure of greater than 90.

According to the revised criteria, almost half of all people in the United States now have high blood pressure. Is this, however, to say that everyone who has been diagnosed with hypertension need medication? This is contingent on a thorough examination of the risks, benefits, and alternatives to pharmacological treatment.

Observational studies indicate that when our blood pressure rises, our health risks rise, and that having a lower blood pressure corresponds with a reduced risk of heart disease and a longer life.

However, this is not the same as stating that pharmacological treatment for lowering blood pressure is always helpful. Rather, it demonstrates that having naturally low blood pressure is advantageous.

Wouldn’t it be just as helpful if we used medicines to reduce blood pressure to normal levels?

SPRINT is a clinical study.

People over 50 with hypertension and other cardiovascular risk factors who took several medicines to decrease their systolic blood pressure all the way to 120 lived longer and had a lower risk of heart disease, according to a 2015 research.

Unfortunately, this advantage is accompanied by a substantial increase in the risk of adverse effects, such as falls, renal illness, and loss of consciousness.

Furthermore, since the SPRINT trial focused on individuals at high risk of heart disease, only one out of every six persons with hypertension was enrolled. This implies that there is no evidence to support the practice of using medication to raise blood pressure to 120 for the overwhelming majority of individuals.

While naturally low blood pressure is linked to a longer life, medicines that lower blood pressure to these levels come with risks.

First and foremost, consider your way of life.

The recommendations, to their credit, advocate lifestyle modification as a primary treatment for hypertension in all phases. They suggest three months of lifestyle changes before starting medication for stage 1 hypertension.

The recommendations suggest confirming stage 2 hypertension with home blood pressure monitoring before starting treatment if there are no other severe risk factors for heart disease (as long as the blood pressure is less than 160/100 in a doctor’s office).

However, how frequently do doctors begin with medication treatment rather than comprehensive lifestyle advice? And, if they do provide lifestyle recommendations, how frequently does it consist of the tried-and-true “low-fat, eat less, exercise more” mantra? We don’t have solid statistics on how frequently this happens, apart from anecdotal accounts, however there is evidence demonstrating the relative ineffectiveness of conventional weight reduction recommendations.

Medications aren’t always the best option.

Standard lifestyle treatments’ ineffectiveness is troublesome, particularly when there is a lack of compelling evidence that medication improves the outcomes of otherwise healthy individuals with Stage 2 hypertension.

Another research looked at nearly 38,000 individuals with stage two hypertension who were being treated with blood pressure medicines and were at low risk for heart disease. They observed no decrease in the risk of heart disease events or mortality with pharmaceutical usage during an average follow-up of nearly six years. They did discover, however, that individuals using medicines had a higher risk of low blood pressure, fainting, and acute renal damage. Physicians should be cautious about extrapolating results from high-risk patients to those at reduced risk, according to the authors.

The evidence isn’t as conclusive as the recommendations imply. That is why, if it is safe, we recommend collaborating with your doctor to attempt lifestyle changes before medicines.

Diabetic patients are

Blood pressure management recommendations for type 2 diabetic patients are varied. Because individuals with type 2 diabetes have a higher risk of heart disease, the American Heart Association and the American College of Cardiology suggest a blood pressure target of 130/80.

However, the ACCORD trial and a meta-analysis of randomized studies indicate that intensive therapy at this level may not decrease cardiovascular events and may even increase serious adverse events. As a result, the American Diabetes Association’s most recent guidelines put the goal blood pressure for diabetics at 140/90.

We believe that lifestyle changes are the best way to manage stage 1 and stage 2 hypertension in otherwise healthy people. These lifestyle modifications should aim to address the root causes of high blood pressure and reduce the risk of long-term consequences. Medication usage should be tailored to the individual’s reaction to lifestyle modifications, personal preferences, and cardiovascular risk factors.


The following are estimated limits for blood pressure readings at which evidence supports the use of medications:

  • Over 160/100 in otherwise healthy people
  • Over 140/90 for those with diabetes or heart problems
  • Over 50 years old with additional cardiovascular risk factors who have not reduced their blood pressure via lifestyle changes: More than 140/90

2. Factors that contribute to high blood pressure

Anyone newly diagnosed with hypertension should visit their doctor to be sure their high blood pressure isn’t caused by anything reversible or hazardous. About 10% of all instances of high blood pressure are caused by these less frequent reasons (such as kidney or adrenal disorders, certain medications or supplements, etc.).

Primary hypertension, also known as essential hypertension, is by far the most prevalent form of high blood pressure. Metabolic syndrome, commonly known as syndrome X or insulin resistance syndrome, is often associated with essential hypertension.


The following health issues have been grouped together because they often manifest as a cluster of symptoms in a single person. People with high blood pressure are more prone to gain weight around their middle, and they’re also more likely to develop high blood sugar and type 2 diabetes.

The good news is that if you can find the source of the problem, you can usually enhance all of these indicators by making one easy lifestyle adjustment.

In this guide to high blood pressure, you can learn more about the causes of hypertension.

The root of the problem

Finding a single etiology for hypertension is frequently challenging. Hypertension is caused by a number of factors, including age, obesity, a sedentary lifestyle, smoking, and others.


However, metabolic syndrome has spread across the world, and it is now a leading cause of not just hypertension but also fatty liver, type 2 diabetes, heart attack, and stroke. Consumption of ultra-processed high-calorie, high-carbohydrate meals is one of the main factors driving this pandemic. Greater insulin levels are the ultimate consequence, as also increased insulin resistance.

High blood pressure and insulin resistance

Insulin is the body’s primary energy-storing hormone. As a result, too much insulin may contribute to long-term weight gain. Elevated insulin levels may cause fluid and salt to build up in the body, raising blood pressure.

High insulin levels may cause the smooth muscle tissue that surrounds blood vessels to thicken, which can lead to an increase in blood pressure. Additionally, hyperinsulinemia may have a role in various processes that lead to heart disease.

As a result, it stands to reason that treatments targeted at lowering insulin levels and decreasing insulin resistance would have a significant impact on metabolic syndrome, hypertension, and cardiovascular risk.

3. Changes in lifestyle for better blood pressure

You may decrease your blood pressure by making a variety of lifestyle modifications, five of which we’ve included here. The first is perhaps the most significant since it tackles the leading cause of high blood pressure:

1. Low-carb diet may help with metabolic syndrome.

There is mounting evidence that decreasing sugars and starches (carbohydrates) in the diet, particularly as part of a low-carb diet, may help with metabolic syndrome and hypertension. Despite this, many hypertension recommendations suggest following the DASH diet, which is low in fat and emphasizes whole grains. Given the evidence that low-carb diets are as, if not more, beneficial than low-fat diets for treating high blood pressure and metabolic syndrome, this may be a myopic advice.

A low-carb diet, for example, reduced blood pressure more than a low-fat diet with the weight-loss medication Orlistat, according to one research. Low-carb diets were shown to be more successful than low-fat diets for weight loss, blood pressure reduction, and other cardiovascular risk factors, according to an analysis of numerous randomized controlled studies.

Furthermore, low-carb diet improves not just blood pressure but also all five metabolic syndrome indicators.

This works not just in scientific research, but also in real life, as shown by many anecdotal success stories.

For novices, a low-carb diet

2. Is it better to salt or not to salt?


It’s possible that eating less salt may decrease your blood pressure a bit.

Despite many studies indicating a modest decrease in blood pressure with reduced sodium diets, there is no current evidence that eating less salt reduces the risk of heart disease or mortality. This was shown in a recent meta-analysis of all RCTs on the topic.

Furthermore, it’s uncertain if lowering sodium is as essential as boosting potassium. Because potassium is found in natural foods like vegetables and avocados, it’s conceivable that a high-sodium, minimally-processed-foods diet might nevertheless lower blood pressure.

Because fast food, ready-made meals, bread, and soft drinks contain so much salt, low-carb diets naturally reduce salt consumption by avoiding these items. Furthermore, the hormonal effects of LCHF make it simpler for the body to eliminate excess salt via urine, which may explain why blood pressure is somewhat lower.

Finally, big observational studies like the PURE research indicate that the healthiest people consume a reasonable quantity of sodium, with greater risk observed at very high and low salt levels.

With so much contradictory data, it’s difficult to say if consuming less salt would make you healthy or not. If you adhere to a low-carb diet, however, you should be able to eat salt in moderation (4-7 grams per day, or approximately 2 to 3 teaspoons) without putting your health at danger.

More on the subject of salt and health

3. Get rid of anything else that raises blood pressure.

Blood pressure may be reduced by simply avoiding the things that cause it to rise. Here are some of the most frequent reasons of high blood pressure:

  • Common pain relievers (also known as nonsteroidal anti-inflammatory medications, or NSAIDs) may raise blood pressure by blocking salt synthesis in the kidneys. This covers both over-the-counter and prescription medications such as Ipren, Ibumetin, Ibuprofen, Diklofenak, and Naproxen. Pain relievers containing the chemical ingredient paracetamol are better for blood pressure.
  • Prednisolon (prednisone), dexamethasone, or hydrocortisone are examples of cortisone tablets.
  • Pills for birth control (for some people this may be an issue, you may want to discuss other options with your health care provider)
  • a cup of coffee (caffeine)
  • Large quantities of alcohol
  • Nicotine (smoking, other types of tobacco) may cause significant increases in blood pressure of 15-20 units in a short period of time.
  • Amphetamine and cocaine are two examples of drugs.
  • a big quantity of black licorice

This isn’t to say that you should entirely avoid coffee or alcohol; but, if you’re a heavy “user,” it may be a good idea to cut down. On the other hand, quitting smoking is always a smart idea: quitting smoking is beneficial for your health in general, not just your blood pressure.

4. Workout

Regular exercise may help to keep blood pressure under control. Although exercise may temporarily raise blood pressure, it tends to decrease it over time.

Exercise not only lowers blood pressure, but it’s also linked to a lower risk of mortality and a variety of other chronic diseases. Exercise and anti-hypertensive medications were shown to be equally beneficial in individuals with hypertension in a comprehensive analysis of over 400 randomized studies involving nearly 40,000 participants.

In this evidence-based guide on exercise and health, you can learn more about the health benefits of exercise.

5. Alternate-day fasting

Intermittent fasting makes sense from a mechanistic standpoint since it lowers insulin and promotes weight reduction, both of which lower blood pressure. Intermittent fasting has been linked to lower systolic blood pressure in certain studies.

However, not all research are in agreement, and different definitions of intermittent fasting restrict the data’s generalizability.

In these medically approved guidelines, learn more about intermittent fasting and time limited eating.

Keep an eye on your blood pressure.

When making lifestyle changes, it’s a good idea to keep track of your blood pressure on a regular basis. You may do this in your doctor’s office or, better yet, on your own. Simply bring your home blood pressure monitor in to your doctor’s office on a regular basis to ensure that it matches their findings.


The criteria of high blood pressure have recently evolved, recognizing the significance of being aware of blood pressure and implementing lifestyle changes to naturally lower it.

When lifestyle changes may be a better choice, medicines are often used.

We should concentrate on lifestyle treatments that target the underlying metabolic disorders and therefore reverse the fundamental cause of hypertension.

Medications have a role in the treatment of significantly high blood pressure or blood pressure that does not improve with lifestyle changes. However, reversing the underlying cause is a much more effective strategy than just suppressing the symptom.

Begin your risk-free 30-day trial now!

Get immediate access to low-carb and keto meal plans, quick and simple recipes, medical experts’ weight reduction advice, and much more. With your free trial, you can start living a better life right now!

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Blood pressure is a term that is often misunderstood. It is a measurement of the force of blood pushing against the walls of the veins and arteries. In order to do so, blood is pumped around the body through the veins and arteries, which is generally referred to as the circulatory system. If this system is not working properly, it can lead to a lot of health problems.. Read more about emergency treatment for high blood pressure at home and let us know what you think.

Frequently Asked Questions

How can I normalize my blood pressure immediately?

You can take a break from your work and walk around for 10 minutes.

What can I drink to normalize blood pressure?

Drinking water is the best way to normalize blood pressure.

What foods normalize BP?

There is no food that normalizes blood pressure.

This article broadly covered the following related topics:

  • what is the best drink for high blood pressure?
  • how to lower blood pressure naturally and quickly
  • how to reduce high blood pressure naturally at home
  • how to lower blood pressure
  • how to lower blood pressure in minutes
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