Help Reduce High Blood Pressure

Healthy habits can help reduce high blood pressure. Healthy habits include:

  • Following a healthy eating plan
  • Doing enough physical activity
  • Maintaining a healthy weight
  • Quitting smoking
  • Managing your stress and learning to cope with stress

If you combine these measures, you can achieve even better results  than taking single steps to help reduce high blood pressure. Making lifestyle changes can be hard. Start by making one healthy lifestyle change and then adopt others.

Some people can control their high blood pressure with lifestyle changes alone, but many people can’t. Keep in mind that the main goal is blood pressure control.

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If your doctor prescribes medicines as a part of your treatment plan or you take natural remedies to help reduce high blood pressure, keep up your healthy habits. This will help you better control your high blood pressure.

The table below shows normal blood pressure numbers for adults. It also shows which numbers put you at greater risk for health problems. Blood pressure tends to goes up and down, even in people who have normal blood pressure. If your numbers stay above normal most of the time, you’re at risk.

Categories for Blood Pressure Levels in Adults (in mmHg, or millimeters of mercury)

Category Systolic
(top number)
(bottom number)
Normal Less than 120 And Less than 80
Prehypertension 120–139 Or 80–89
High blood pressure      
Stage 1 140–159 Or 90–99
Stage 2 160 or higher Or 100 or higher

The ranges in the table apply to most adults (aged 18 and older) who don’t have short-term serious illnesses.

All blood pressure levels above 120/80 mmHg raise your risk, and the risk grows as blood pressure levels rise. “Prehypertension” means you’re likely to end up with high blood pressure, unless you take steps to prevent it.

Source:  The National Heart, Lung, and Blood Institute (NHLBI).

To help reduce high blood pressure, you should limit the amount of salt that you eat. This means choosing low-salt and “no added salt” foods and seasonings at the table or when cooking. The Nutrition Facts label on food packaging shows the amount of sodium in the item. You should eat no more than about 1 teaspoon of salt a day.

Try to limit alcoholic drinks. Too much alcohol can raise your blood pressure.  Regular physical activity can lower high blood pressure and also reduce your risk for other health problems.

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  1. My father who is now 76 and suffers from high blood pressure hasn’t really changed his lifestyle other than giving up smoking after spending some time in hospital about two years ago after breaking his leg, but after he gave up, his blood pressure was oddly enough still as high. Recently my mother decided to try one of her old home remedies she found involving grating a potato and putting it in a glass of water overnight then drinking the water in the morning after straining. It’s amazing but it worked to reduce my dad’s high blood pressure wihin two weeks from 180 over 120 to 120 over 80.

  2. Hi Teresa,
    Could be the high potassium content in the potato being absorbed into the water and concentrated may be the reason why it reduced your dad’s high blood pressure.


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