Effective Home Remedies for Hypertension

Hypertension, or high blood pressure, is a condition that can be dangerous for your heart and is often referred to as a ‘silent killer.’ If you suffer from hypertension, you should resort to home remedies since leaving it unchecked might expose you to stroke and heart disease risks. 

The term “blood pressure” refers to the force with which your heart pumps blood to the arteries, and the normal reading for blood pressure is less than 120/80 mm Hg. If the blood pressure gets higher than this, blood moves forcefully through the arteries, thus adding extra pressure to the delicate tissues in the arteries. This ends up damaging the blood vessels in the long term.

The following are a few home remedies for hypertension that you can opt for to naturally lower your blood pressure and lead a healthy life.

Regular Physical Exercise

Regular physical exercise is one of the best things you could do to your body to prevent any kind of present or potential illness. Regularly working out makes your heart do a better and more efficient job at pumping blood, which in turn lowers the pressure that your arteries are subjected to. 

Regularly working out is so effective at improving your heart health that even if you start a moderate exercise routine of walking just 30 minutes per day, your body will start showing results, making this one of the best home remedies for hypertension. For better results, either increase your daily allocated time for moderate exercises, such as walking or replace moderate exercise with vigorous exercises, such as weight training.

If you are new to this, try incorporating muscle-strengthening activities such as push-ups, pull-ups, and more at least twice a week, in addition to your daily walking. The best method here is to slowly ease into this. If you feel very sore after a particular day, make sure to take a rest. Get plenty of protein and sleep, and you’ll be set for the morrow!

Regular exercise also benefits your mood, balance, and strength. It will decrease the risk of heart diseases and diabetes and improve any ongoing conditions. Working out will start solving a host of issues that you might not even know you’ve started to lean towards and is also a remedy that requires no preparation, making it one of the most beneficial home remedies for hypertension.

Control Your Salt Intake

Salt contains sodium, and keeping your sodium levels at bay by consciously limiting the amount of salt you consume in every meal is one of the most effective home remedies for hypertension that you should start applying in your daily life immediately. The logic is simple—if your body has too much sodium, it will start retaining fluids inside it. This, in turn, leads to a sharp increase in your blood pressure.

It might seem a little hard with our diet, but the trick is to replace it instead of eliminating it. Experiment with different herbs and spices that might add a similar—or even better—kick to your food. This way, you might even end up with a dish that is tastier than its unhealthier counterpart. Some home remedies for hypertension like this one can get your creative juices flowing!

Directly related to this is something that you might know already. You need to start limiting the amount of packaged and processed foods that you consume. One of the biggest reasons is that these foods simply contain too much sodium. These days, a few brands are trying to be more health-inclined, so you can even look up low-sodium alternatives to your favorite processed foods. 

Cut Back on Refined Carbs and Added Sugars


The most effective home remedies for hypertension will only have you make small lifestyle shifts instead of adding some magical concoctions to your diet. As far as added sugars are concerned, scientific data and research have consistently pointed towards its link with high blood pressure.

Studies have shown that drinking only one can of a soft drink every day makes you have a higher blood pressure level than the average healthy individual. Studies have also shown that reducing just one serving of a sugar-sweetened beverage each day lowers blood pressure. 

But added sugar is not the real enemy. The real enemy is the entire class of refined carbs, including sugars and white flour or maida. Refined carbs get into your bloodstream and quickly convert into sugar and start causing all sorts of problems. 

Consider talking to a professional about your eating habits and preferences. Getting help charting out a low-carb diet for yourself might just do the trick for you. And it’s not something very complicated—just being aware of simple yet effective replacements. If you’re craving something sweet, start replacing your can of coke with a glass of fresh fruit juice.

The natural sugars, along with the host of vitamins present in fruits, will provide you with enough kick to satisfy your sugar cravings, and your body will thank you for it. This is one of those home remedies for hypertension that will help you prevent a plethora of other harmful conditions.

Quit Smoking

Amongst the numerous reasons to curb this cancerous habit is that smoking is a huge promoter of heart disease—every puff of nicotine-laced cigarette smoke results in a small, temporary rise in your blood pressure. If you’re a heavy smoker, this can lead to elevated blood pressure levels over long periods. 

The various chemicals present in tobacco are notorious for damaging blood vessels. If you are a smoker with high blood pressure, you are at a much greater risk for strokes, heart attack, and overall dangerously high blood pressure. Quitting this habit will bring a dramatic increase in your quality of living and is one of the essential home remedies for hypertension.

If you’ve been smoking to manage your stress, it’s doing you more harm than good. Check out the next point to help manage your stress better. 

Start Meditating 

We live in a fast-paced world, and it is easy to get stressed. What comes along with stress is high blood pressure. The obvious advice is to sit down and reflect upon the biggest triggers of stress in your life since identifying the problem is half the battle. Once you’ve narrowed down the causes of stress in your life, you can finally start fixing the problem by making this one of your conscious priorities in life. 

But we urge you to take this a step further. You do not need to wait till the end of your stressors to finally be able to relax. Activities like deep breathing and meditation activate your parasympathetic nervous system. Activation of this system is linked with a relaxed body, slower heart rate, and lower blood pressure. 

While meditation might not solve the stress-causers in your life, it will help you manage your stress well. This is one of those home remedies for hypertension that require you to perform a task. Just get into a comfortable position where you’re already seated, close your eyes, and focus on taking slow and deep breaths. There have been countless studies linking meditation with healthier blood pressure. 

Eat Foods Rich in Calcium and Magnesium

Low calcium and magnesium levels are often linked with people with higher blood pressure. Hence, the list of home remedies for hypertension is incomplete without mentioning the role of calcium and magnesium.

While you don’t need to start taking a calcium supplement, diets rich in calcium have a definite link to healthy blood pressure levels. Adding leafy greens, colored greens, sardines, tofu, beans, and dairy to your diet can be one of the effective home remedies for hypertension you can start applying today.

As with magnesium, studies have shown that getting too little magnesium from your diet can cause high blood pressure since it is an essential mineral that helps the blood vessels to relax. Incorporating whole grains, legumes, dairy, and veggies can effectively control high levels of blood pressure.

While there are numerous home remedies for hypertension that include lots of supplements and special homemade concoctions, the ones suggested above directly deal with the roots of the problem. A general rule to judge whether some home remedies for hypertension are worth opting for or not is whether they are directed towards eliminating the causes of hypertension or only treating its effects.


The former is the one to aim for. Rest assured, if you diligently apply the home mentioned above remedies for hypertension, the risk of you suffering from any heart disease is bound to reduce dramatically.