About millions of people across the world suffer from the problem of high blood pressure or hypertension. Not only adults, but even children can develop this problem. High blood pressure is severe as it increases the risk of heart attack and strokes.

This reminds me of one of my patients, Viraj, who was diagnosed with elevated blood pressure levels about two years ago. His blood pressure levels were too high, but he does not wanted to be put on medications. He wanted a nutrition and holistic plan that can reduce his blood pressure levels and maintain his health without drugs intervention. I suggested him to make certain lifestyle and dietary changes and soon his blood pressure was into healthy ranges.

Through this post, I want to share with you all the recommendations that I made for him. By religiously following these ways, you can manage your blood pressure to a great extent. So, let’s read to know what I suggested and what you have to do.

What is High Blood Pressure or Hypertension?

Your blood pressure levels are diagnosed high or elevated if the blood pressure readings are regularly 140 over 90, or more than it, for a number of weeks.

If anyone of the top or bottom frequencies are higher, then you will be considered as a high blood pressure patient. The high blood pressure puts lots of strain on your blood vessels and heart. Hence, it is essential to correct it as early as possible.

Hypertension Medications – How They Work?

Your doctor will suggest hypertension medications like ACE or ARM medication.

ARB is the abbreviated form Angiotensin Receptor Blocker and such drugs obstruct the action of angiotensin. Mainly, it prevents angiotensin II from binding to the angiotensin II receptor on body tissues and blood vessels.

It is a highly potent chemical that results in the contraction of muscles around blood vessels, thereby narrowing down the blood vessels. Narrowing down of the blood vessels boosts the pressure in the blood vessels and may result in hypertension or high blood pressure. This reduces the binding as well as the activity of angiotensin II results in widening of blood vessels and decreases the blood pressure.

The other medication is ACR inhibitor work in the same form as ARM medications. ACE inhibitors reduce your blood pressure by reducing angiotensin II in the body. This enables the blood vessels to widen and relax, making it simpler for blood to flow through. In addition to this, it reduces the volume of water retention in the body that lowers blood pressure.

4 Steps to Reduce Blood Pressure

  • Step 1 – Keep Exercising



A large number of people don’t prefer to exercise. But what I mean here is having movement in the body. You don’t have to lift weights or hit the gym. You just have to find the correct movement for your body.

The best way is to practice doing something that comes naturally to you and that you enjoy the most. It could be walking, swimming, jogging, aerobics, and yoga, playing any sports, dancing, or any other kind of movement you like.

If you have a sitting job, get up and walk around every 45 minutes. Get up to drink water, speak face to face to people and eat lunch away from the desk. Also, do take a ten-minute walk after lunch.

Another convenient way of adding regular movement to your body is by joining a yoga class or walking club. These things are not only great to keep your body relaxed and have some movement but also keep your mind calm. It is essential to get out into nature and spend some time away from electronic gadgets and similar distractions to lower stress as well as your blood pressure.


  • Step 2 – Inculcate Stress Reduction and Meditation Techniques in Your Daily Routine


One fact that remains true is that your blood pressure will stay high is you are not able to combat daily stress. Rather than turning off the television and staying away from negative people, there are other things that you can do. This is to learn to initiate the relaxation response by slowing down the breath and thereby managing heart rate and blood pressure. Meditation and stress release activities are great in this context.

You can learn to practice some basic meditation, deep breathing, and relaxation quite easily. Besides YouTube videos and websites there are other free apps for smartphones available that can show you how to meditate and practice deep breathing at home.

If you are spending ten minutes every day in a relaxed state of mind then your stress will be controlled, your blood pressure will reduce and you can live a more joyous life.


  • Step 3 – Monitor Your Diet


One of the most important things to consider is keeping a check on the food you consume. If you are consuming too much-prepared foods, foods ordered from a restaurant, or packaged foods then you are getting too high sodium level and not enough minerals and vitamins.

The way out is to increase your intake of minerals and vitamins and cook meals at home.

Some important tips to follow are:

  • Ditch completely boxed, restaurant, pre-prepared, and canned foods.
  • Include Himalayan salt or iodized salt in your food.
  • Drink at least 2 cups of green leafy vegetables every day. Consuming greens is the best way to increase folate in your body. You can steam and sauté them lightly.
  • Eat a wide variety of fresh and bright colored vegetables and fruits that are in season. Think about a rainbow when including fruits and vegetables in your diet.
  • Potatoes and celery are rich sources of potassium.
  • Consume 1-2 servings of fresh fruit.
  • Use broths, spices, herbs, and citrus foods to reduce salt consumption and add some flavor.
  • Consuming garlic is good for your heart’s health.
  • Cut down alcohol consumption. You can only stick to a glass of red wine.
  • Take some time to sit quietly and chew down the food. Avoid rush eating.

Step 4 – Include Supplements

You must always consult a cardiologist or health expert to know about supplements required by your body. Take supplements daily as suggested by your doctor.

It is actually possible to lower blood pressure without involving medications. If you wish to explore more details then talk to me. Just email me your query and I will revert back.