Blood Pressure

20 Natural Ways To Lower Blood Pressure In 8 Weeks – A How To Guide

Are you fed up of using prescribed medicines to control your blood pressure? Do you want to know how to lower blood pressure naturally?

blood pressure monitorIf your answer is YES, then you have reached the right page. I created this website after lots of research and experiment on my family member and myself. I have mentioned 20 natural ways that can lower your blood pressure.

Do these 20 natural ways really work?

Absolutely! From my previous readings in the high of 130s/80s now my numbers are as low as 117/68.

This website will cover lots of natural ways to control your weight, reduce stress, get active (without going to the gym), enjoy delicious foods that can lower your blood pressure without deprivation and use highly-recognized supplements that can be as effective as prescribed medicines.

The concepts and methods are available on this website based on researches done by respected medical centers and published in trusted journals.

By the time you finish reading this website, you will have a good understanding of blood pressure and hypertension. You will learn the ideal level is about 115/75. Sure, I am going to recommend some changes in diet and physical activity, but you will agree with me these suggestions are not radicals or unreasonable.

I guarantee you these will be small baby steps that will put blood pressure level to where it belongs and reduce the risk of stroke and heart attack.

20 Natural Ways To Lower High Blood Pressure:

I highly recommend you to write these 20 natural ways in a piece of paper so that if you find someone talking about how to lower blood pressure naturally, you can give him this piece of paper and help him.

Here are these 20 natural ways to lower blood pressure and keep it down:

1. Avoid The Causes Of High Blood Pressure:

High Blood PressureProbably the most important way to control the blood pressure is to learn about the causes of high blood pressure and avoid them at all cost. By avoiding these causes, you will able to maintain your healthy weight and stay away from many deadly diseases and illness.

Here are some major causes of high blood pressure:

  • Excess Weight
  • Alcohol
  • Insulin overload
  • Stress
  • Poor Fitness
  • Low Dietary K-Factor
  • Dietary Fat Imbalance
  • Poor Nutrition

Millions of women and men can keep their blood pressure from rising by avoiding the causes mentioned above. However, for other million people, they need to make some lifestyle modification and supplementation to bring their mild to moderate hypertension under control.

For those whose hypertension is so severe that it requires prescription medication, these natural ways will definitely help them to lower dosages as much as possible therefore limiting side-effects and negative reaction.

2. Take Care Of Your Kidney

Kidneys are an important part of the body. They filter around 50 gallons of fluid daily. Each Kidney contains millions of nephrons. These nephrons work together to make kidney the great filtering unit. In fact, this Kidney’s ability to filter out sodium and chloride from the blood and regulate fluid levels is one of the three methods of blood pressure regulation in the body.

healthy kidneyWhen blood passes through the kidney, wastes are removed, and remaining materials including water sent into the bloodstream again. Waste and fluids remove from urine we void. However, sodium and water reabsorbed by nephrons and then sent into the blood. When there is a high level of sodium in the body, the blood pressure is elevated to force the sodium out of the body.

Reduce Processed Food

Sodium gets reabsorbed as sodium chloride (or table salt) which work against us because salt is readily available to us. Most processed foods contain a large quantity of sodium in them, and more importantly, people add extra salt to their food to increase its taste.

However, Sodium and Chloride that found naturally in unprocessed food is not a serious problem because fruits, vegetables, and whole grain contain sodium and chloride in balanced form.

Manufacturers of processed foods add salt either as a preservative or to increase taste intensity.

Hormonal Influence

A number of the hormonal systems can influence the function of the kidneys. When the hormonal system doesn’t work properly, they cause sodium to reabsorb. However, these hormonal problems occur because of diet and drugs.

Excess insulin hormone in the body causes sodium absorption that results in elevated blood pressure.

Another hormone that can influence blood pressure is Aldosterone that is created by two adrenal glands situated on the top of each kidney. Aldosterone causes kidney and sweat glands to retain sodium.

3. Balance Potassium And Sodium

High blood pressure may cause by many different factors but the underlying reason is same, and that is excessive salt along with an imbalance between sodium and potassium. A deficiency of salt or potassium is not a serious issue. However, the problem is people usually get far too much excess salt from food.

balance sodium and potassiumSodium and potassium are two essential minerals. However, the ratio of sodium and potassium is very crucial, and when it is distorted, the consequences can be life-threatening. Inadequate dietary potassium results from fad diet have been implicated many times in heart attack.

The body normally keeps a ratio of three parts of potassium to one part of sodium. This ratio is same in the animal, but a much higher ratio of potassium to sodium found in plants. Some vegetables have 10,20 or even more parts of potassium to one part of sodium. For this reason, vegetables are an essential part of any healthy diet.

Diet has a major impact on this sodium-potassium ratio. Usually, excess salt comes from the food we eat, and inadequate potassium is the result of a dietary shortfall. Natural vegetables contain much more potassium than sodium.

The ratio between sodium-potassium is more important than the absolute amount of any mineral; the average adult requires 200 or 250 milligram of sodium which translate into 650 milligrams of salt while the requirement for potassium is 1000 milligrams.

Dietary Changes

Here are some dietary changes that you can make in your lifestyle to balance sodium-potassium ratio and lower the blood pressure:

  • Include cereal in your diet that has more potassium than salt in it. One such example is oatmeal made without sugar
  • Eat one vegetable with every meal except breakfast. You can include leafy vegetables and make sure you never add salt to
  • Purchase low-sodium cookbook and start preparing low-sodium meals
  • Avoid using salt in any food. It may be difficult for you, but you can use an alternative such as hot pepper sauce, ginger, herbs or spice.
  • Avoid processed food as much as possible especially if salt mentioned in the ingredient list

Some other natural ways to lower high blood pressure are:

  1. Reduce Sodium
  2. Balance Fat
  3. Increase Dietary Fiber
  4. Eat Garlic and Onion
  5. Improve Fitness Level
  6. Lose Weight
  7. Include Exercising activities
  8. Control Stress
  9. Control Anger
  10. Control Alcohol
  11. Avoid Smoking and Caffeine
  12. Include Healthy Supplements
  13. Get Adequate Calcium and Magnesium
  14. Take Vitamins A, E, C and B-Complex
  15. Use Meditation
  16. Use Herbs
  17. Control Blood Sugar

Naturally Lower Blood Pressure


If you are suffering from high blood pressure and looking for how to lower blood pressure, then you should follow these 20 natural ways for at least eight weeks. None of these 20 steps is beyond person’s reach.

Here is a list of food that lower blood pressure:

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