How to Naturally Lower High Blood Pressure in 7 Days

06/10/2025

Tips to lower high blood pressure at home naturally:

High blood pressure or hypertension is one of the rampant conditions across the world, accounting for millions of premature fatalities. If left unattended or unmanaged, it can have a significant impact on your life and may lead to a range of complications. There are several tips available that can help you manage blood pressure at home effectively. Sticking to the below-mentioned home remedies for blood pressure will result in the desired results and improved quality of life: 

Build an exercise routine:

Being physically active keeps a wide range of health conditions at bay, including hypertension. We live in an era where we spend most of our time either on mobile phones at home or on laptops in the office, putting us at high risk of developing various health complications. In addition to managing blood pressure, regular physical activity also improves your mood, helps maintain an optimal weight, strengthens your bones and muscles, and has numerous other benefits.

People who exercise regularly are less prone to developing diabetes and heart disease.  Therefore, building an exercise routine can be beneficial greatly. If you have been inactive for a while, you can start with a safe and mild routine twice or thrice a week. Don’t burn yourself a lot initially; begin with mild activities and focus on consistency. Once all the elements come together, you can focus on the pace, intensity, and frequency of your workout sessions.

If you have social anxiety or are an introvert, you can start working out at home. You can go for a walk, run, swim, or jog. If you feel like joining a gym but are unable to do so due to social anxiety, consider getting the company of a friend or start networking with like-minded people by joining online communities or local clubs.

Initially, your goal should be to get moving and establish a routine. Once you are accustomed to the new habits, you can start muscle-strengthening training as well, but under the guidance of an expert, to avoid injury and wrong postures.

Cut back on your salt intake:

Cut back on your salt and reap thousands of benefits, including managed blood pressure. Not taking care of your blood pressure can broadly affect your quality of life and may even bring you closer to serious and fatal health conditions. Thousands of lives come to an end every year due to hypertension. Hypertension can lead to death directly or indirectly by causing other conditions.

Consuming a large amount of sodium causes the body to retain fluids, resulting in a steep rise in blood pressure, also known as BP. According to the AHA, your daily sodium intake should be between 1,500 and 2,300 mg, which is equivalent to approximately one and a half teaspoons of salt.

The best way to reduce your salt consumption is to replace it with herbs and spices to enhance the taste and add flavor. Processed food items are often loaded with sodium; therefore, be sure to check the label vigilantly before purchasing anything or look for items low in sodium.

Keep your body weight in check: 

Weight and blood pressure (Hypertension) are directly proportional to each other. It is believed that cutting back only 10 pounds can have a positive impact on increased blood pressure for people who are overweight or obese.

While striving to maintain a healthy weight, it is also essential to monitor your waistline. The higher the fat around your waist, the higher your chances of developing serious long-term health problems, especially high blood pressure. In general, men should strive for a waist of less than 40 inches, and females should aim for less than 35 inches. 

Weight loss doesn't come out as an overnight journey; it demands patience, determination, perseverance, and endless motivation. It’s better to consult a doctor for your safe weight loss journey. 

Alter certain habits:

Altering certain habits can bring a massive respite for you and your health, such as cutting back on alcohol and limiting smoking. These two habits are a culprit for deteriorated physical and mental health. Studies reveal that each cigarette raises your blood pressure for several minutes. If you smoke daily, your blood pressure remains high for a prolonged period. People who are chain-smokers are at the greatest risk of developing multiple health conditions, for instance, stroke, heart attack, hypertension, certain cancers, etc.

Consuming alcohol is a part of daily lives, becoming a resort to forget day-to-day stress, loneliness, and even chaos. Becoming addicted or consuming too much of it is not safe for health whatsoever. Having a glass of red wine with dinner is perfectly fine and may have many benefits. When consumed excessively, it may have negative outcomes and may also affect the medications you may be taking to control blood pressure.

Changing habits is not as easy as watching a movie on Netflix; it takes time, numerous failed attempts, breakdowns, and self-control. Try to recognize your triggers and avoid them as much as you can.

Eating a healthy diet daily:

Last but not least, a healthy diet is all you need to keep yourself in check. Opting for a healthy diet can have numerous benefits, including improved blood pressure. Changes to your diet are one of the most significant steps you can take to control your blood pressure effectively. Aim for a diet that consists of fruits, vegetables, whole grains, low-fat dairy, lean meats, and nuts & seeds. These foods to lower BP will also improve other aspects of your life.

Note:

In addition to the aforementioned tips for managing blood pressure, focus on the following as well :

• Getting 8 hours of sleep daily

• Managing stress levels

• Taking medication if prescribed

• Opting for relaxation techniques

Conclusion:

Hypertension is one of the prominent health conditions, yet it shows no discernible symptoms. Therefore, it is also referred to as a silent killer. The asymptomatic nature of the condition can make it go undetected for many years until it leads to some severe conditions. Hence, it raises the importance of regular check-ups so that it can be detected as early as possible, subsiding its long-term adverse effects. If you are someone diagnosed with hypertension, you can manage it effectively at home by changing certain and adopting new habits. In some cases, medication may also be needed to manage it and reduce its potential ill effects on health. Take a step towards a healthier lifestyle today.

FAQs:

1. Can you lower blood pressure in 7 days?

Yes, it is possible to lower your blood pressure within a week by combining lifestyle changes with certain medications. Following a healthy diet, reducing sodium intake, engaging in regular exercise, getting sufficient sleep, limiting alcohol consumption, and taking certain medications can significantly lower your blood pressure (BP) and improve your overall health.

2. Can drinking lots of water lower blood pressure?

Drinking ample water can help lower elevated blood pressure, especially if you are severely dehydrated.  Dehydration can result in the thickening of the blood, which, in turn, increases the workload on the heart and raises blood pressure.

3. What should I do if my blood pressure (BP) is 140/90?

If your reading is 140/90 mmHg, it is considered stage 2 hypertension. Seek immediate medical attention to know about the medications and lifestyle changes that can aid you in managing it effectively. Your doctor will conduct a thorough examination to find out the root cause and develop a suitable treatment plan.

4. Should I be worried if my blood pressure is 150/90?

You should be concerned if your blood pressure reading is 150/90 mmHg, as it indicates stage 1 hypertension. You need to seek immediate medical attention to know about the ways that can help lower blood pressure, which is also known as a silent killer. If not managed,  it can result in a wide range of complications.