10 Effective Strategies to Reduce Blood Pressure

High blood pressure increases your chances of suffering a heart attack and stroke. This article teaches you 10 ways to lower your blood pressure and prevent future health issues.

Lose Weight

You can lower your blood pressure by losing just 10 pounds if you’re overweight. Doing this will also reduce your systolic blood pressure (that is, the first number in your blood pressure results).

Ideally, your body mass index (BMI) should be between 18.5 and 24.9 to keep you free of high blood pressure.

Get Regular Exercise

Exercising for at least half an hour most days of the week can help you drop your blood pressure. You can also exercise in different ways, including gardening, walking, jogging, or riding your bike.

Eat Healthy

You can reduce your blood pressure by eating the healthy DASH (Dietary Approaches to Stop Hypertension) diet. This meal is rich in nutrients, low in salt, and guaranteed to reduce your systolic blood pressure.

Reduce Your Stress

Having less stress in your life can keep your blood pressure normal. You can achieve this with mind-body exercises like yoga and tai chi. Meditation and calming music can also reduce your stress.

Reduce Your Sodium Intake

Sodium is a prime cause of high blood pressure. The American Heart Association also recommends that people with hypertension should consume only 1,500 milligrams of sodium daily.

You can eat less sodium by cooking at home rather than getting fast food. Eating more potassium will also remove sodium from your body.

Quit Smoking

Quitting smoking can reduce your blood pressure and keep your heart healthy. You can consult your doctor if you need help avoiding cigarettes.

Take Prescription Medications

Prescription medications are an amazing way to keep your blood pressure in check. However, you should only take it according to your doctor’s orders. This means not skipping or cutting days.

Get Quality Sleep

If you don’t get enough sleep, your blood pressure stays high for longer. You can fix this by sleeping at a regular time and avoiding food and drink close to bedtime.

Consider Taking Vitamins and Supplements

Research shows vitamins and minerals could help reduce your blood pressure. That said, you must inform your doctor about everything you take. Some options include:

● Vitamin C: This contains antioxidants that protect your blood vessel linings. Good sources include orange juice and vegetables like tomatoes and kale.

● Potassium: This helps your body remove sodium through your urine. Sources include fruits like bananas and prunes.

Drink Less Alcohol

Cutting back on liquor can keep your blood pressure at a healthy level. A safe number is two drinks daily (for men) and one drink daily (for women)


Reducing your blood pressure can guarantee you a long and healthy life. You can start with these strategies or consult your doctor on ways to bring it to a healthy level.