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Lower blood pressure naturally

Lower blood pressure naturally

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There are various ways to lower blood pressure naturally. Dietary changes, lifestyle changes and available home remedies are often enough to normalize our blood pressure. Even if a drug is already required, care should also be taken to ensure a healthy lifestyle. In the next lines you will learn important information about the causes, effects and above all about the (natural) treatment options for high blood pressure (hypertension). The tricky thing about high blood pressure is that there are often no conspicuous symptoms.


In many cases, organic causes are not found with high blood pressure. This is called essential hypertension. There is primary hypertension if the high blood pressure is not due to an existing disease. Risk factors include obesity, family aggravation, lack of exercise, stress, smoking, excessive alcohol consumption, low-potassium diet, and medications such as the birth control pill, some pain relievers, or cortisone. High blood pressure is more common in men older than 55 years and in women older than 65 years. Diabetes or fat metabolism disorders promote the development of high blood pressure. A special form is pregnancy hypertension, which only exists during this period and usually disappears afterwards.

There is an underlying disease in secondary hypertension. These include cardiovascular diseases, diseases of the kidneys, hyperthyroidism and hormone-forming tumors.


Too high blood pressure does not necessarily have to lead to symptoms - unfortunately. Because if the patients had complaints, they would rather go to the doctor and help would be faster. Symptoms of hypertension are headaches, especially in the back of the head, which often begin as soon as you wake up. Other complaints are dizziness, sleep disorders, nervousness and inner restlessness, exhaustion, shortness of breath, visual disturbances, a red complexion with visible red veins (couperose), ringing in the ears and nausea.


The sneaky thing about high blood pressure is that it often goes unnoticed for years. In the meantime, this disease primarily damages the vessels in the body, which can lead to a heart attack, stroke and serious vascular diseases if left untreated. The high pressure in the circulation strains the heart and constricts the vessels. Kidney failure and / or a so-called hypertensive retinopathy (vascular changes in the retina of the eye) can be the result of high pressure that has been untreated for a long period of time. Due to the possible health-damaging effects, timely therapy and lifestyle changes are extremely important.

First steps

Basically, planned periods of rest as well as relaxation methods such as yoga or autogenic training are important to reduce the susceptibility to stress. This can also have positive effects on blood pressure. There is also an urgent need to avoid nicotine, as this increases blood pressure and damages the vessels. The change in diet, exercise and various other measures can also make a significant contribution to the normalization of blood pressure.

Change of diet

In order to lower blood pressure in the long term, it is essential to rethink the diet and possibly change it. Fast food and finished products are to be deleted from the menu. Against a glass of wine now and then there is nothing to say. The limit is 30 grams for men and 20 grams of alcohol per day for women. To illustrate this: 0.2 liters of wine contain approximately 17.6 grams of alcohol, 0.33 liters of beer contain approximately 11.5 grams of alcohol. A waiver, at least two days a week, is recommended.
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The counterpart of sodium is potassium. These two should be in a healthy balance in the body. If there is enough potassium, more sodium can be excreted, which has a positive effect on blood pressure. Potassium is mainly found in bananas, apricots, kiwis, potatoes, kale, spinach and in nuts.

Limit salt consumption

Salt consumption should also be restricted, as this spice can raise blood pressure. Pay attention to hidden salts in bread, cheese, ketchup, mustard and the like. Even finished products usually contain a lot more salt than is good for your health. The daily ration of salt should be between four and six grams. Alternatives to this are fresh herbs such as chives, parsley or basil, which make the food tasty.

Fruit and vegetables should be part of the daily “bread”. For those who do not like to eat fruit in one piece, the following trick is a recommendation: Different types of fruit are prepared as fruit salads. This is consumed for breakfast, as a dessert or in between. But a piece of cucumber, carrot or bell pepper is also suitable as a snack. The phytochemicals contained in raw food lower blood pressure and cholesterol levels. In the evening, it is best to avoid raw food and steam the vegetables before eating them.


The pineapple is rich in enzymes and vitamins. It can help with indigestion, has an anti-inflammatory effect, deacidifies and makes the blood more fluid thanks to an aspirin-like substance. A piece of pineapple every day after meals or for breakfast supports the fight against high blood pressure. But be careful: anyone taking blood thinning medication should avoid this fruit.

The right fats

Unsaturated fatty acids are important for our health and for our cholesterol levels. Fatty sea fish contains a particularly large number of valuable omega-3 fatty acids. DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) have been shown to lower blood pressure and also improve the elasticity of the arteries. That is why eating fish such as tuna, salmon, mackerel and sardines is beneficial for the vascular system and also for blood pressure. If the fish taste is disgusting, these fats can also be taken in as tasteless food supplements. Linseed oil and olive oil, as well as walnut oil and rapeseed oil are similarly suitable. The fats in meat and sausage, on the other hand, are less healthy; beef and goose fat is significantly healthier than, for example, pork fat. To lower blood pressure, reduce consumption to twice a week.

Garlic and lemon cure

The following garlic cure improves the flow properties of the blood, protects against arteriosclerosis, strengthens the immune system, deacidifies and lowers blood pressure. Don't be afraid of the bad smell of garlic - this is prevented by the lemons. Six organic lemons are washed and cut into slices. Together with half a liter of water and thirty peeled cloves of garlic, the whole is mixed and then strained through a sieve. Another half a liter of water is added to the remaining liquid and the whole thing is heated on the stove. The brew remains there for about an hour when the hob is switched off. The garlic and lemon cure is then ready and is kept in glass bottles in the fridge. The recommended intake is: a shot glass full twice a day before meals, also mixed with a little water. The cure lasts about three weeks. After a two-week break, repetition is advisable.

In Ayuverdic medicine, these good properties of garlic have been known for over 2000 years. The adenosine contained in the garlic widens the blood vessels and thus leads to a drop in blood pressure. Warning: if you are going to have an operation, you should refrain from taking garlic preparations. This is because garlic can increase the effects of some anticoagulants.

Tea recipes for high blood pressure

Medicinal plants such as hawthorn, valerian, lemon balm and mistletoe lower the blood pressure. The tea blends do not help overnight, they need a lead time of at least four weeks. After six weeks, a break of two weeks is necessary before drinking the same mixture again.

Recipe 1: Thirty grams of hawthorn flowers and leaves, twenty grams of lemon balm leaves, forty grams of valerian root and forty grams of mistletoe are mixed in a pharmacy or a well-stocked herb shop. A teaspoon of the mixture is poured over with a quarter liter of boiling water. The tea should brew for about eight minutes and is drunk unsweetened in the morning and evening.

Recipe 2: Mistletoe, hawthorn flowers and leaves and lemon balm leaves are mixed in equal parts, and a teaspoon of this is brewed with 250 milliliters of boiling water. The drawing time here is between five and eight minutes. The tea is also drunk in the morning and evening.

Acupuncture & Ayuverda

Acupuncture, a therapy from traditional Chinese medicine (TCM), is often used in naturopathy in the presence of hypertension. Both ear and body acupuncture are used here. The effect has now also been confirmed by studies. The treatment is preceded by a detailed medical history to identify the exact causes of high blood pressure and to be able to treat them. Extracts of colored nettle against high blood pressure are used in Ayurvedic medicine.


With homeopathy, a detailed medical history is also important to find the right remedy for those affected. Homeopathic remedies related to high blood pressure include Arnica, Argentum nitricum, Belladonna, Calcium carbonicum, Dulcamara, Lycopodium, Lachesis, Nux vomica, Phosphorus, Sulfur and many more. Not only individual remedies of classic homeopathy, but also complex remedies that contain several individual substances can lower blood pressure.

With wet cupping, a glass with negative pressure is put on, the skin is scratched and then the negative pressure pulls the blood out of the injuries. (Image: 88studio / fotolia.com)

Rejection procedure

Rejection procedures include cupping and bloodletting. Both can lower blood pressure. During bloodletting, a small amount of blood is drawn to counter the abundance of blood. Cupping is carried out in the bloody variant of hypertensives. This improves the flow properties of the blood and the circulation is positively influenced. Both procedures are mainly carried out by naturopaths.

Schuessler salts

In the naturopathic practice, in order to lower blood pressure, Schüßler salts are prescribed in addition to other therapies. Important means here are No. 1 Calcium fluoratum, which keeps the vessels elastic, No. 2 Calcium phosphoricum for cardiac activity, No. 5 Potassium phosphoricum for nerve costumes, No. 7 Magnesium phosphoricum for relaxation and relaxation, No. 8 Sodium chloratum for the water balance, No. 9 sodium phosphoricum for fat metabolism and No. 10 sodium sulfuricum to flush out slags and toxins.


Rauwolfia (Rauwolfia serpentina) is one of the most hypotensive plants. The active ingredients reserpine and raubasin have been used for a long time in antihypertensive drugs and are prescription-only up to and including homeopathic potency D3. Rauwolfia is not intended for unauthorized therapy. It should be prescribed by a doctor or naturopath. Because of the side effects such as depressive mood, dry mouth and fatigue, it is usually only used in combination products.

Vitamin D

Vitamin D is produced by the body itself with the help of sunlight. This requires ten to fifteen minutes of sun exposure from the face or hands every day. It should be noted that the sunshine in our latitudes, especially in winter, is often not sufficient to stimulate the body to produce. In case of doubt, the family doctor can determine a lack of care via a blood test. Studies have shown that vitamin D is not only involved in bone metabolism, but, among other positive effects on our health, can lower blood pressure - ideally in a combination of calcium and vitamin D. However, an unauthorized intake is not appropriate. A doctor can see from the blood picture whether vitamin D and / or calcium are missing and then prescribe the appropriate remedy.

Black cumin oil

Black cumin oil is primarily known for its use in allergies and for strengthening the immune system. The healthy unsaturated fatty acids it contains (including gamma-linolenic acid) make the vessels supple, have a positive effect on cholesterol levels and ensure healthy blood pressure. The essential oil thymoquinone also contains an additional hypoglycemic effect.


This well-known spice can be used to relieve some ailments as a medicinal plant, it can also work against high blood pressure. There are essences and extracts from the seeds, but they can also be ground into powder. In order to achieve a lasting effect, the plant must be used continuously.

Reduce pressure with sport

Especially when the increased blood pressure has not lasted long enough, it can be reduced to a normal value with the right sport. It is not high-performance sport or hours of exercises that are required here, but rather continuous and endurance training tailored to the body. If you want to find more exercise gently, there is nothing better to begin with than long, brisk walks in the fresh air. Sports alone can reduce the high pressure by up to 10 mmHg (millimeters of mercury).

Strength training can also help, since more muscles in the body reduce inulin resistance. If you have not exercised for a long time and have reached the age of 50, you should have an internist, sports medicine doctor or cardiologist examine you before you exercise. In this way it can be reliably recognized whether the body needs a medicinal lowering of blood pressure before physical exertion. Usually, a stress test with an EKG and blood pressure measurement is carried out first. An optimal training pulse is also determined here.

The training intensity must be noticeable, but on the other hand the pulse must not increase too much. If you are older and have never exercised regularly in your life, you should definitely be instructed by an experienced trainer in correct strength exercises. This is the only way to avoid unhealthy exercises such as press breathing, which would further increase blood pressure.

Healthy lifestyle

Sedentary work and lack of exercise are not exactly beneficial. Exercise, preferably several times a week, is recommended. The sport should be tailored to the physical requirements. This may need to be discussed with the attending doctor beforehand. In the beginning, regular walks in the fresh air are enough. However, endurance sports should be the goal. Exercise also helps reduce stress, which is often involved in the development of high blood pressure.

A healthy lifestyle is essential to lower blood pressure. It is always advisable to have sufficient and good quality sleep. The faster a high blood pressure is diagnosed, the faster it can be helped. Conventional medicine has a wide variety of preparations here to lower blood pressure. Sometimes, however, it takes some time for the person concerned to be properly adjusted, i.e. until the appropriate blood pressure stabilizing agent has been found with which the person feels comfortable. High or high blood pressure must be taken seriously. A diet change, regular exercise, naturopathy and some home remedies can help to cope with hypertension. In case of doubt, classic medication should not be avoided.

Weight loss for safe lowering of blood pressure

If high blood pressure occurs together with being overweight, the pressure can be greatly reduced by strict diet. With a decrease of only 10 kg, the systolic blood pressure often drops by 15 mmHG. In this way, drug combination therapy can be avoided many times. A family doctor or alternative practitioner can help with this. (sw, dp)

Author and source information

This text corresponds to the requirements of the medical literature, medical guidelines and current studies and has been checked by medical doctors.

Susanne Waschke, Barbara Schindewolf-Lensch


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Video: Ways to Naturally Lower your High Blood Pressure (January 2023).