How to reduce BP without medicine 

            High blood pressure is a dangerous condition that can damage your heart. 

Risk factors

  •  kidney damage
  •  stroke 
  • damage to heart 
  • memory loss
  • vision loss 
  • eclampsia

            There are a number of things you can do to lower your blood pressure naturally without medicine.

1)Exercise regula

             Exercise is the best thing you can do to lower BP. regular exercise helps make your heart stronger. Which lower the pressure walking, running per week can help lower BP. walking 30 minutes a day can help lower your BP.

 2)Reduce sodium intake 

               Salt has been linked to high BP. Most guidelines for lowering BP recommended lowering sodium intake. Swap out processed  foods with fresh ones and try seasoning with herbs and spices rather than salt. 

2)Avoid alcohol 

Drinking alcohol can  increase BP. Limit your drinking to no more than one drink a day. 

3)Eat more Potassium Rich foods

                 The intake of potassium helps your body get rid of sodium and ease  pressure. To get a better balance of potassium to sodium in your diet,  eating fewer processed foods and more fresh foods. Eating vegetables especially leafy Greens,  tomatoes, potatoes, fruits like melons Banana, avocado, oranges, apricots, diary such as milk and yoghurt, tuna Salmon, nuts and seeds,  beans can help lower BP.

4)Cutback caffeine 

              Drinking coffee increase  BP. Avoid coffee.

5)Manage stress

             Stress is increases the BP.  Listening music and work less reduce BP.

6) Dark chocolate 

         Dark chocolate and cocoa powder contains  plant compounds that help relax blood vessels and lowering BP 

7)Loss weight

           Losing 5%of your body weight could lower high BP. losing weight can help your blood vessels do lower BP. 


            smoking is a habit is a strong risk factor for heart disease. Quitting smoking can help reduce BP.

 9)Eat berries

 Berries are  packed with polyphenols natural planning compounds that are good for heart. consuming berries and polyphenols rich foods improved markets of heart disease risk.

10)Try meditation 

           Meditation and deep breathing deserve Pacific mension . It activate the parasympathetic nervous system. this is engaged when the body relaxes,  slowing heart rate and BP.

11) Eat calcium rich foods 

when calcium supplements have not been conclusively shown to to lower BP.Calcium rich diets   to seen linked to healthy levels. you can get Calcium from Greens, leafy vegetables 

13)Change your diet 

          Diets high  in fatty foods are detrimental to your BP. Choose diets  high in Fruits and Vegetables

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