11 Ways to Lower Your Blood Pressure


Lower blood pressure by exercising regularly, eating potassium and magnesium-rich foods, drinking water, juice, smoothies, kombucha, beets, chicken, garlic and watermelon.

1. Exercise regularly

exercising to lower blood pressure

Exercise regularly such as at least 150 minutes each week, or 30 minutes per day during the week. It will lower blood pressure by around 5 to 8 millimetres Hg in case of hypertension.

It’s crucial to maintain your routine otherwise bp will increase again. If you are already suffering from hypertension, regularly exercising will help lower blood pressure to acceptable levels.

Some examples of aerobic exercise that can engage in to reduce bp include cycling, walking, jogging or even dancing. It is also possible to try high-intensity interval training.

This involves alternating short bursts of vigorous activity and rest periods of less intense activity. Strength training can also aid in reducing blood pressure. Try to incorporate the exercises for strengthening at least twice a week.

2. Eat potassium- and magnesium-rich foods.

potassium and magnesium rich food

Potassium can regulate your heart rate, and decrease the impact of sodium on blood pressure. Fruits such as melons, bananas, apricots, oranges, avocados, dairy, leafy and vegetable greens, tomatoes, sweet potatoes, potatoes, tuna and salmon, beans, seeds, and nuts have high levels of potassium.

Magnesium aid in making the blood vessels relax, which makes the blood easier to flow through. Foods rich in magnesium include vegetables, dairy, chicken, and legumes.

3. Water

drink water to lower blood pressure

Have you figured out what 73 % of the human heart is? The answer is obvious: we already gave you an idea.

Water is the answer, and that’s why when it concerns healthy blood pressure levels, there is no other drink that can beat it.

If you’re trying to find the benefits of water, research has found that adding minerals like calcium and magnesium to water may further decrease blood pressure.

4. Juice


Amid the benefits to juice’s health are the dangers associated with the consumption of salt and sugar.

For instance, research has revealed the consumption of tomato juice may help decrease blood pressure; however, only the unsalted version.

A little sweeter version of the study in 2012 found that drinking one glass of pomegranate juice daily for 28 days could reduce bp.

5. Kombucha

Kombucha help to reduce blood pressure

You’ve likely noticed the “it” drink slowly infiltrating the edges of your local grocery store. You might have even attempted it as a way to be “in the know.”

But the advantages of kombucha tea fermented far from its “coolness factor” but in the probiotics.

Numerous studies have demonstrated that regular consumption of over eight weeks’ worth of probiotics may aid in reducing bp and can even aid in maintaining the health of blood pressure.

6. Smoothies


For clarity, a smoothie isn’t the same as milkshakes, and many different smoothies are not to be equal. Blending heart-healthy fruits and vegetables such as blueberries, bananas, avocados, kale, and avocados are a great way to pack a lot of health benefits in one easily transportable food.

Additionally, you’ll appear like those sexy people wearing casual clothes and regularly practising yoga, suitable for blood pressure.

7. Banana

banana help to lower blood pressure

Consuming bananas can lower blood pressure by 10%. It works as an ACE inhibitor medication that can be taken to reduce bp.

Take a whole banana as an afternoon snack or sprinkle it on your morning cereal. Also, an apple salad using bananas can be a good snack.

A medium-sized banana can give you 422 mg of potassium with 17 percent of the daily value of vitamin C.

8. Beets


Drinking 500ml of beetroot juice daily can dramatically lower blood pressure. The researchers found that the diet-based beet juice nitrate was transformed into nitrite by the bacteria that reside in the tongue. The nitrite converts to nitric oxide, which is essential for controlling and regulating bp.

9. Skinless Poultry

Skinless Poultry help to reduce blood pressure

The consumption of chicken legs, soup, or breasts can lower blood pressure. The protein in chicken breasts and legs is broken down inside the stomach, transforming into peptides, which are smaller proteins.

The effect of blood pressure reduction continued for a minimum of 4 hours following the administration of chicken breasts and up to 24 hours in the cases of legs from chicken.

10. Garlic


There are conflicting opinions about the short-term effectiveness of garlic in reducing blood pressure. It works over time by lowering the levels of blood lipids.

It is your decision to make use of garlic or other spices. Freshly crushed garlic is the most beneficial effect. However, you can take supplements in capsules if you do not like the strong garlic smell.

11. Crack open a watermelon.

watermelon help to lower blood pressure

Watermelon is an excellent source of nutrients, vitamins, fibre, and antioxidants. Further, it aids in creating the body healthy.

It is full of amino acids, citrulline and arginine. Watermelon juice containing 6 grams of amino acids reduces the blood pressure of a healthy adult.


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