High Blood Pressure

Blood pressure is defined as the pressure that is exerted on the artery walls as blood passes through them. High blood pressure or also called hypertension occurs when the arteries are experiencing too much pressure. People who have blood pressure measuring 140/90 mmHg or more are suffering from hypertension.

In the USA alone, there are over 80 million people suffering from high blood pressure, with the majority being adults over 65 years old. If untreated, this health condition can lead to other serious health issues such as heart attack and failure.


Often, people suffering from hypertension will not show any of the common symptoms until they experience blood pressure levels reaching 180/110 mmHg. It is very important to carefully monitor the situation to prevent further complications. Below are the most common symptoms of hypertension.

• Headaches that usually lasts for days or even weeks. The level of headaches may vary from time to time – tolerable to extremely painful
• Nausea with the urge to vomit
• Vomiting – can be experienced after feeling dizzy
• Uneasiness or dizziness
• Inability to see clearly, unable to focus
• Frequent nosebleeds
• Shortness of breath or fatigue


• Age factor – older people are more at risk of developing hypertension
• Family history – if you have family members suffering from hypertension, you are more at risk in also developing one
• Obesity and Weight Issues – studies show that overweight people or these suffering from obesity are more at risk
• Lack of Exercise and unhealthy Lifestyle
• Smoking
Excessive alcohol consumption
• Mental stress
• High-fat diet
• Pregnancy
• Diabetes

Unrecognizable physician measures high blood pressure a patient, close-up

Natural Home Remedies for High Blood Pressure

Although it affects millions of people worldwide, this killer health issue can be easily treated and prevented by natural treatments that can be done at home.

1. Exercise, Exercise, Exercise

One of the leading causes of hypertension especially among adults is the lack of exercise or body movements. Regular exercises promote better blood flow while also strengthening the ability of the heart to properly pump blood all over the body. In addition, daily movements and exercises increase the flow of oxygen in the entire body.

Due to old age, adults can sometimes find it hard to exercise especially those who are suffering from motion issues. However, even the slightest movements of the muscles can promote better blood flow and minimize the risks of hypertension.

One of the most effective exercises to avoid hypertension is brisk walking or light jogging. Do brisk walking or light jogging for a minimum of 15 to 20 minutes a day preferably in the morning. It is also recommended to do these exercises where some fresh and clean air is available such as nature parks or seashore. Another effective exercise for young adults is morning run.


2. Breathing Exercises and Yoga

Another very effective hypertension prevention that compliments daily exercises are doing breathing techniques and Yoga. These meditation exercises have been proven to decrease renin, a stress hormone that increases the risk of experiencing high blood pressure.

Search the internet for various breathing exercises and do them for 10 to 15 minutes daily, morning and night. Make sure to do these exercises outdoors where there is a constant supply of fresh air. Aside from searching the net, you can also enroll in a few yoga classes to learn the proper techniques in achieving maximum effects. After learning the tricks, you can practice them at home by yourself.

3. Eat Potatoes

Potatoes are rich in potassium, which effectively minimizes the risk of hypertension. Other fruits and vegetables that are loaded with potassium include tomatoes, orange, peas, prunes, and raisins.

Clean 5 to 8 pieces of large potatoes and boil over medium heat for about 10 minutes or until they are soft. Remove from boiling water and cool down. Peel and cut into bite pieces. Eat through the whole day preferably in the morning and afternoon. You can also mash the potatoes and add milk and a dash of Epsom salt.

Avoid eating fried potatoes that contain loads of fats and cholesterol from the cooking oil. Also, avoid buying commercially made ready to cook mashed potatoes that contain loads of preservatives.

4. Coconut Water

Aside from giving supreme hydration, coconut water is also packed with potassium and magnesium, which have been proven to promote better functions of the muscles including the heart. Coconut water is also linked to the lowering of the heart’s systolic pressure. It is recommended to drink 8 to 10 ounces of coconut water on a daily basis.

Drink coconut water in the morning during breakfast and before going to bed. To improve taste, add 1 teaspoon of honey and a dash of milk. Due to its growing popularity as a hydrating drink, commercially made natural coconut water is readily available in local supermarkets. Make sure to check the expiration date because coconut water has a short shelf life.

5. Garlic

Garlic is a highly regarded natural ingredient for its ability to treat a wide range of health issues including hypertension. However, scientific studies show that the potent substance in garlic called Allicin can bring negative effects to the human body when eaten raw. As a solution, it is advised to consume cooked or fried garlic instead.

Fry several pieces of garlic cloves in olive oil until they turn crispy brown. You can directly consume as a snack or mix with your favorite meals. For more convenience, take garlic supplements available in tablet or powder forms. It is recommended to see a doctor to get the proper dosage.

6. Water Melon

Often, the health benefits provided by this refreshing fruit is disregarded. Aside from giving hydration, watermelon is rich with a potent amino acid called citrulline, which effectively lowers blood pressure. It also promotes better blood flow while minimizing the pressure around the arterial walls.


Cut a large ripe watermelon into thin slices and consume 30 minutes before eating breakfast. You can also eat a few slices before going to bed. To prepare as a shake, blend several pieces (without skin) with shaved ice. Add half a cup of milk and a teaspoon of honey. Drink during breakfast or as a snack.

Typical and delicious slice of watermelon with whole watermelon

7. Avoid Stress

Stress is one of the most common causes of various health issues including high blood pressure. Both mental and physical stress can bring enormous negative effects to body organs most especially the heart.

Studies prove that stress from work can lead to hypertension. It further states that more than 41 hours of work each week can increase the risk of high blood pressure. Too much work can also lead to skipped meals. To avoid this problem, limit to 40 hours of work per week if possible. Set an alarm or reminder at a specific time each day to stop working and go home.

Another effective way to avoid stress is to find ways to relax even during work hours. Music has been proven to effectively decrease stress levels while also creating a more laid back environment. People who regularly listen to music while working experienced lower systolic pressure by as much as 40%. If possible, play soft and relaxing music while in the office such as classical songs.

Gii Santos
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Gii Santos

Gii is a full-time work at home mom to her 9 year old daughter and a new baby on the way. She is passionate about health and fitness and natural remedies for certain health conditions. She makes it a point to use eco-friendly products as a way to give back to the environment. Aside from mothering, her routine at home includes sewing, crafting, cooking, reading books, and designing.
Gii Santos
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