Hypertension is defined as elevated blood pressure. It is very severe in its manifestation and thus known as silent killer. Hypertension is a leading cause of strokes and heart attacks. It is better to maintain the blood pressure level in normal range otherwise it may increase the risk of cardiovascular diseases.

This article will discuss about 23 natural ways of preventing hypertension –

 Restrict your sodium intake

• Sodium is an imperative trace element that performs various important functions of the body but too much consumption of sodium may increase blood pressure
• Sodium is responsible for holding extra water within body that ultimately puts pressure on the heart as well as on the blood vessels, which subsequently increases blood pressure thus it is better to restrict the consumption of sodium in order to preventing hypertension
• It is better to consume DASH (Dietary Approaches to Stop Hypertension) diet for treating high blood pressure and this diet emphasizes – fish, poultry, low fat dairy products, fruits (any fresh fruits like oranges, apple, banana etc), vegetables (like carrot, spinach, broccoli etc), whole grains, beans, fewer sweets and low sodium foods

Focus on consuming potassium rich food

• Consumption of potassium is very effective for preventing hypertension as it helps to reduce tension within the wall of the blood vessels as a result helps in reducing blood pressure

• Potassium is also related with increasing the excretion of sodium through urine, which is also considered as an important feature for decreasing blood pressure
• Bananas, mushroom, sweet potatoes, broccoli, spinach, peas, avocadoes, cantaloupe, oranges, Brussels sprout are the rich sources of potassium thus these foods should be included in diet. Whereas individual with renal disorders should consult with health experts before consuming potassium rich foods

Focus on Citrulline intake     

• Consumption of Citrulline is very effective for preventing hypertension
• L-Citrulline acts as the precursor to L-arginine, which is accountable for exerting hypotensive activity

Avoid the consumption of processed food

• Consumption of processed food is also responsible for increasing blood pressure as processed food contains high amount of salt
• Canned soup, chips, pizza, snacks and deli meats are the most common type of processed food available and they should be excluded from the diet

Reduce the intake of sugar and refined carbohydrates

• Prolong consumption of refined carbohydrates or excessive consumption of sugars is directly linked with increasing the prevalence of hypertension
• It has seen that consumption of low fat and low carbohydrate diet helps in decreasing the systolic pressure by about 3 mmHg and diastolic pressure by about 5 mmHg

Try garlic

• It has seen that consumption of garlic or its extract is extremely useful for decreasing hypertension
• It is very effective for reducing both systolic and diastolic pressure

Include berries in your diet

• Berry generally contains significant amount of polyphenols, which play vital role in improving the symptom of hypertension
• It is extremely helpful for reducing the susceptibility of cardiovascular diseases as well

Increase your calcium intake

• It has seen that people with low calcium intake are prone to develop hypertension thus it is better to include calcium rich food in the diet in order to decreases the prevalence of hypertension
• Basically calcium is related with regulating vascular volume via the rennin-angiotensin-aldosterone system, which ultimately helps in controlling blood pressure

Include magnesium rich food in diet

• Consumption of magnesium is extremely useful for reducing high blood pressure as magnesium is considered as one of the most important trace elements, which helps in relaxing blood vessels that subsequently reduces blood pressure
• It is better to include dairy products, fruits, vegetables and legumes as they contain adequate amount of magnesium

Include fish oil supplements

• Fish oil contains adequate amount of omega-3 fatty acid that plays vital role in improving cardiac health as well as functionality, which ultimately reduces the prevalence of hypertension and other cardiovascular diseases
• It helps in improving endothelial functionality as well, which is also considered as a major factor responsible for preventing hypertension

Try hibiscus

• Hibiscus is packed with polyphenols as well as anthocyanins, both of these two components are extremely useful for lowering blood pressure
• It is better to consume tea prepared with Hibiscus flowers in order to reducing the susceptibility of hypertension

Use Berberine

• Berberine has been traditionally used as an important remedial action of hypertension
• It is closely associated with increasing the production of nitric oxide, which helps in decreasing high blood pressure by dilating the blood vessels

Have some whey protein

• Whey protein plays significant role in improving blood pressure
• It is also associated with promoting endothelial functionality, which ultimately helps in healthy circulation, thus it is better to include some whey protein in diet

Make sure to get healthy sleep

• It has seen that people who have sleep deprivation are tend to be more hypertensive than others
• Regular sleeping about 5 to 6 hours significantly decreases hypertension

Have some medicinal herbs

• Medicinal herbs have been traditionally used for various therapeutic purposes
• Celery, cat’s claw, black bean, ginger root, Chinese hawthorn, river lily, giant dodder, maritime pine bark, Indian plantago roselle, oolong tea, sesame oil, umbrella tree bark are the most important herbs, they should be included in the diet for reducing hypertension

Try yoga or meditation

• Meditation and yoga plays vital role in reducing stress, which is considered as one of the leading causes of hypertension
• It is associated with regulating breathing in such a pattern that can control the blood pressure
• Yoga and meditation is also very effective for improving cardiac functionality, which is also responsible for reducing the susceptibility of developing hypertension

Try deep breathing

• Taking deep breath plays vital role in activating parasympathetic nervous system, which ultimately helps to relax the body and subsequently lowers the blood pressure
• It is also responsible for slowing down the heart rate
• It has seen that individuals who take deep breath over a course of time have lowered blood pressure than others

Increase physical activity

• Proper physical exercising is very useful for preventing hypertension
• It is related with enhancing blood circulation, which subsequently reduces high blood pressure

Reduce some body weight

• Losing body weight is extremely helpful for lowering both systolic and diastolic pressure
• Maintaining a healthy body weight not only reduces blood pressure but also promotes overall wellbeing

Reduce your stress level

• Stress can increase blood pressure in many folds as stress is accountable for increasing the secretion of various hormones that lead to hypertension
• Whereas stress is associated with increasing heart beat and responsible for narrowing arteries as well, which also increases blood pressure thus it is always better to manage the stress level in order to reduces the prevalence of hypertension

Stop smoking

• Smoking is considered as an important leading cause of hypertension as well as heat diseases
• Nicotine is responsible for increasing heart rate, narrowing arteries and hardening arterial wall, which subsequently increases blood pressure thus it is better to quit smoking for maintain a healthy blood pressure  

Avoid alcohol consumption

Alcohol may increase blood pressure thus it is better to avoid alcohol consumption for decreasing hypertension

Avoid caffeine

Excessive consumption of caffeine is associated with stimulating the release of various hormones that cause an elevation in blood pressure thus it is better to restrict the consumption of caffeine for reducing the risk of developing high blood pressure

All of the above mentioned remedies are very useful for preventing hypertension

Fuchs, F.D. and Whelton, P.K., 2020. High blood pressure and cardiovascular disease. Hypertension, 75(2), pp.285-292.

Herrod, P.J., Doleman, B., Blackwell, J.E., O’Boyle, F., Williams, J.P., Lund, J.N. and Phillips, B.E., 2018. Exercise and other nonpharmacological strategies to reduce blood pressure in older adults: a systematic review and meta-analysis. Journal of the American Society of Hypertension, 12(4), pp.248-267.

Juraschek, S.P., Miller, E.R., Weaver, C.M. and Appel, L.J., 2017. Effects of sodium reduction and the DASH diet in relation to baseline blood pressure. Journal of the American College of Cardiology, 70(23), pp.2841-2848.

Roerecke, M., Kaczorowski, J., Tobe, S.W., Gmel, G., Hasan, O.S. and Rehm, J., 2017. The effect of a reduction in alcohol consumption on blood pressure: a systematic review and meta-analysis. The Lancet Public Health, 2(2), pp.e108-e120.

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