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The Comprehensive Guidance to Healthy Blood Pressure


Having normal blood pressure is one secret to enjoying good health, but how can we do that? It’s not easy. It’s a natural part of our body to want to make stress and focus on things that make out blood pressure go haywire. High blood pressure is called the "silent killer" because it rarely shows symptoms.

Blood Pressure

The Comprehensive Guidance to Healthy Blood Pressure

Blood pressure is also affected by the size and flexibility of arterial walls. Pressure is produced inside the arteries each time the heart beats (contracts and relaxes).

When blood is pushed from the heart into the arteries, the pressure is highest.

Blood pressure is expressed in two values (mmHg):

  • Systolic pressure is the force exerted by the heart as it pumps blood out of the body.
  • Diastolic pressure is the pressure the heart experiences as it rests between beats.

If your blood pressure is 120/80 mmHg, your systolic pressure is 120 mmHg and your diastolic pressure is 80 mmHg.

Generally :

Between 90/60 mmHg to 120/80 mmHg is considered optimal blood pressure.

High blood pressure is defined as a reading of 140/90 mmHg or higher, while low blood pressure is defined as a reading of 90/60 mmHg or below.

There are some tricks we can use in nature to keep our blood pressure levels down.

1-Measure Your Blood Pressure

Measure your blood pressure regularly to help your doctor catch any potential health issues early. If it's too high, you and your healthcare team can take steps to reduce it. Your blood pressure may be checked :

  • at home using a self-monitoring device.
  • in pharmacies using a digital measuring device.
  • in a doctor's office, by a member of the healthcare team.

2-Eat a healthful regime that is rich in fruits and vegetables.

The importance of maintaining healthy blood pressure is sometimes overlooked.

Most people have a serious weight problem and this is a big factor in high blood pressure. We also know that physical activity and diet help reduce it. But what foods should we eat to help keep it at a healthy level?

The answer is simple: Eat a nutritious diet rich in fruits and vegetables. You need to eat less red meat, dairy products, and processed foods made with white flour such as bread, pasta, and baked goods.

  • Eat walnuts, flaxseed oil, avocados, and olive oil (not butter or margarine).
  • Eat more fruits and vegetables every day. A good rule of thumb is to eat five servings of fresh fruit and vegetables per day.
  • Eat more fish twice a week – especially dark-meat fish such as salmon, mackerel, or herring that are rich in Omega-3 fatty acids. 

3- Minimize the amount of sodium in your diet.

  • Reduce sodium in your diet: The easiest way to cut back on the amount of sodium in your diet is to replace tall-sodium foods with low-sodium choices. Processed foods, fast foods, and canned foods are often very tall in sodium.
  • Choose fresh or frozen vegetables instead of canned. Always read food labels. Even certain bread, cold cuts, and soups can be tall in sodium.
  • Include more fruits and vegetables in your diet: Make sure to include plenty of fruits and vegetables in your diet, they are good sources of potassium.
  • Choose the right fats: Limit saturated fat, found mostly in animal products such as meat and whole-milk dairy products and coconut oil, palm kernel oil, and palm oil. Limit trans fats (partially hydrogenated vegetable oils), which are found in processed snacks and baked goods.
  •  Choose monounsaturated fats found in olive and canola oils or polyunsaturated fats such as corn or sunflower oil or nuts. Choose lean protein sources such as fish, skinless poultry, and lean meats instead of full-fat dairy products, red meats, and processed meats.

4- Exercise regularly.

The best way to control your blood pressure is to practice physical activity at least 5 days a week, which helps minimize your systolic blood pressure and your risk of heart disease. It also helps reduce your diastolic blood pressure. There are two types of exercises to remedy this problem:

  • Aerobic:— also called cardio — includes activities such as walking, running, and swimming. Regular aerobics can strengthen your heart and keep your blood pressure in a healthy range.

  • Strength training: Lifting weights, using resistance bands, or doing bodyweight training like push-ups and sit-ups can increase muscle strength and endurance. Strength training builds up strong muscles and bones, reduces the risk of developing certain diseases such as diabetes, and helps.

5- Practice mindfulness as part of your daily routine.

Mindfulness is a state of being aware of the present moment and experiencing that moment without judgment. When you are mindful, you are not thinking about what happened in the past or what’s going to happen in the future.

As a way to bring calmness and clarity into your life, try making mindfulness a part of your daily routine. You can practice mindfulness through meditation, yoga, deep breathing exercises, or even by just paying closer attention to your thoughts and emotions throughout the day.

research has shown that practicing mindfulness techniques can help with stress reduction, relaxation, anxiety, and depression management which can lower blood pressure.

 6- Limit alcoholic drinks

  • When you are trying to diminish your blood pressure, limit your alcoholic drinks.
  • If you have normal blood pressure, this means you can have up to three drinks a day. If you have high blood pressure, you should consider cutting out alcohol completely.
  • Alcohol is known to raise your blood pressure by as much as 10 mmHg systolic and 5 mmHg diastolic. Over time, this could lead to damage to your heart and other organs. It also will increase your risk of stroke.
  • Alcohol may also reduce the effectiveness of some medications that doctors prescribe for high blood pressure.

7 Don’t smoke or use tobacco products.

Blood Pressure

  • Smoking raises your blood pressure, damages your heart and blood vessels, and can lead to a heart attack. If you currently smoke or use tobacco products, ask your doctor to help you quit.
  • This damage can make them less resilient, and when you are active your heart pumps an increased amount of blood making it difficult for them to deal with this. Smoking also triggers adrenaline release, which causes a temporary spike in blood pressure. And smoking can interfere with the effectiveness of medications for high blood pressure.
  • Tobacco products contain nicotine, which is highly addictive and can make it challenging to quit using tobacco once you've started. But the sooner you quit, the greater the benefit for your form — including your blood pressure.
  • If you use smokeless tobacco products (snuff or chewing tobacco), consider quitting before it leads to nicotine addiction or seriously affects your well-being.
  • The best way to protect your health is never to start using tobacco products, but it’s never too late to quit. Quitting at any age can lessen your risk of heart disease and improve your overall health.

8- Reduce stress in your life.

  • If we could reduce the stress in our lives, we might not need to take so many drugs to help us manage conditions like high blood pressure and high cholesterol. Both of these conditions are closely related to stress. So what can we do about it?.
  • One way to reduce stress is to make changes to your lifestyle and habits. Many people lead busy lives and don't take the time to relax.
  • Some are things you can do for yourself; others involve reaching out to family members and friends. Talk to Them They may be going through some of the same issues you are, and sharing your feelings can aid you to both feel better. This is especially important if you live alone or feel isolated from others.
  • Engage in physical activity every day, even if you are like most people, your life is filled with stress. Just walk around the block or ride a stationary bike while watching TV.
  • Spend time doing things you enjoy: reading a good book, listening to music, or going out with friends for dinner or lunch.
  • Get enough sleep. The adults need 7 or 8 hours of sleep every night. If you feel tired during the day, even after a full night's sleep, you may not be getting good quality sleep. Try to improve your sleeping environment by keeping the bedroom cool and quiet and using earplugs or an eye mask if necessary.
  • Learn relaxation techniques such as deep breathing exercises or meditation.

A heart-healthy lifestyle can help you maintain normal blood pressure and enjoy good health


Decreasing your blood pressure naturally does not have to be a complicated task. There are a few key things that you must do in order to naturally reduce your blood pressure, including lowering stress and doing regular physical activity. By doing these simple things, you can greatly improve the effectiveness of your normal blood pressure, giving you more enjoyment out of your life with less stress and better form.

Consuming fewer calories, eating vegetables and fruits, consuming good fats, exercising, and getting enough sleep are all ways to diminish our blood pressure to normal levels. You will find that you can do a lot to maintain a good lifestyle, so don't be fooled into thinking that achieving your goals will be difficult.

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