7 Ways to Lower Blood Pressure Naturally

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Your heart pumps blood every time it beats. This blood gives energy and oxygen to every part of your body. Therefore, it is important to keep your heart healthy at every age! If you maintain a lower blood pressure, then you will limit the strain on your heart and reduce you risk of health complications such as stroke.

The average heartbeat

Understanding Your Numbers

Picture this–You are at the doctor’s. She takes your blood pressure and turns to you. “100 over 70.” It seems like she’s happy, but… What does that mean!?

How to interpret blood pressureTop number: systolic blood pressure

When your heart beats, it contracts and pushes blood through your arteries. The pressure created by this force is called your systolic blood pressure. A normal reading is below 120 while a reading of 140 or more indicates hypertension (high blood pressure).

Bottom number: diastolic blood pressure

Your diastolic blood pressure is the pressure in the arteries when your heart rests between beats. At this time, the heart fills with blood and oxygen. A normal reading is below 80 while a reading of 90 or higher indicates hypertension (1).

Diabetes and High Blood Pressure

The combination of diabetes and hypertension (high blood pressure) significantly increases your risk of deadly complications including:

Hypertension is a silent problem—you may not know you have high blood pressure until your provider checks. So, get your blood pressure tested every year!

7 Ways to Minimize without Medication

Medication isn’t the only way to lower your blood pressure. Consider the following lifestyle changes to reduce your blood pressure and keep it down!

1: Lose weight

As your weight increases, your blood pressure is also more likely to increase. Losing as little as 10 pounds (4.5 kilograms) can help! (2)

2: Watch your waistline

Extra inches around your waistline can increase your blood pressure so, limit the amount of body fat around your stomach. Men’s waist measurements should be less than 40 inches (102 cm) and women’s waist measurements should be less than 35 inches (89 cm) (2).

3: Exercise

The best exercise to reduce blood pressure is any exercise, so take your pick! (3) Many people enjoy walking, cycling, swimming, dancing, or weight lifting! Find out what works best for you, and move for at least 30 minutes a day. If that seems overwhelming then, complete three 10-minute workouts to gain the same benefits! (4)

4: Choose healthy foods

Stock your fridge with healthy options that are low in sodium and high in nutrients that can help lower blood pressure, such as potassium, calcium and magnesium (5) (6).

  • Eat whole, healthy foods. Dark leafy greens and fish are heart healthy choices!
  • Avoid processed (boxed) foods whenever possible
  • Read food labels to check for sodium (Learn how)

5: Limit alcohol

Drinking alcohol in small amounts may slightly lower your blood pressure. But having more than 1-2 drinks can actually raise your blood pressure by several points and could reduce how well your hypertension medications work (7).

6: Quit smoking

Cigarettes contain nicotine. Nicotine narrows your arteries and as a result, raises your heart rate and blood pressure. Smoking increases your risk of hypertension, heart attack, and stroke. If you quit smoking, then you can lower your risk of these complications and your blood pressure (8).

Not a smoker? Inhaling secondhand smoke also puts you at risk of high blood pressure and other health issues.

7: Breathe

While chronic stress may not directly cause hypertension, stress contributes to hypertension by promoting unhealthy habits linked to high blood pressure (e.g., binge eating or drinking, smoking) (9). Meditation is an excellent way to reduce stress and lower your blood pressure! Check out our One Drop Guide to Meditation.


About the Author

Andrea Lagotte
Marketing & Customer Experience Specialist at One Drop. All about positive psychology, mindfulness, diabetes management and digital health.


  1. Ibtissam
    Posted on March 26, 2017 at 12:06 pm

    I walk nearly 5 days a week for 3k at the gym it takes 30 minutes after that I do my workout nearly took 60 minutes

  2. Sosy Dunsmore Says :
    Posted on March 13, 2017 at 5:38 am

    I have just started walking three days a week and have been scared to because of my c. o. p. d.. And asthma symptoms along with everything else and am looking to stick to it and hope for a push to keep me going am eating right. But have nutrition management who thinks am not doing enough and is pushing me to do more which is kind of hard to do with other Health issues. What do I do!!!

    • Andrea Lagotte
      Andrea Lagotte
      Posted on March 22, 2017 at 9:53 am

      Hi Sosy! I’m happy to hear you’ve started moving — Exercise can be an important part of improving your health. However, I understand your concern given your medical condition, and I’m sorry you and your nutritionist aren’t seeing eye to eye. With One Drop | Premium, users have access to One Drop | Experts. These live diabetes coaches are available 24/7 to help you make adjustments in food (including meal planning), getting active, stress management, communication with your health care team. They can also identify problem areas in your data that you may not have noticed, to give you the tools you need to talk to her doctor effectively. Most importantly, One Drop | Experts provide support and encouragement 🙂

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