How to Reduce High Blood Pressure Naturally + Delicious Smoothie Recipe

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How to Reduce High Blood Pressure Naturally

Blood pressure is the force of blood pushing against the walls of the arteries as the heart pumps blood. If blood pressure rises and stays high over time, it can damage the body in many ways, such as increasing the risk of heart disease and stroke.

Cardiovascular disease is the leading cause of death worldwide, and high blood pressure (hypertension) is one of the main risk factors. According to the American Heart Association, one in three adults in the U.S. develops hypertension.

Women after menopause are particularly prone to it, especially if other contributing factors are present, such as increased body weight, inactivity and poor diet with high sodium (salt) intake.

In this article I would like to show you several natural ways to reduce high blood pressure:


Eat a balanced diet with lots of vegetables and “good” fats consumed every day. Certain foods are especially helpful, such as celery, garlic and extra virgin olive oil.
Here is the best diet for high blood pressure:

Whole grains, wholemeal pasta: 3-4 servings a day.
Vegetables: 6-8 serving a day.
Fruits: 3-4 serving per day.
Meat, poultry and fish: 2-4 servings per week.
Dried beans, seeds and nuts: 1-2 servings per day.
Dairy products: 1-2 servings per day.
Fats and oils: 4-5 servings per day of polysaturated and monosaturated fats, no trans fats, low amount of saturated fat.
Sweets: none or reduce to the minimum.
Fiber: 50g a day.
Salt: It has been said a lot about the dangers of sodium for people with high blood pressure. You can add a little bit of salt while cooking or for seasoning salad, but eat less processed foods such as salty cheeses, pickles, sausages, hot dogs and salted nuts.
Alcohol: if you drink alcohol regularly, reduce alcohol consumption and prefer beverages low in alcohol.

Consider adding apple cider vinegar to your diet to reduce your blood pressure.

Additional lifestyle changes

It is also recommended to add to this diet exercise and reduce your stress levels and avoid smoking and alcohol.


There is a  close link between having high blood pressure and not getting enough exercise. So this is the time to get some exercise that can make a big difference.

It is recommended add moderate physical activities to your daily routine, and it takes aerobic activity to control high blood pressure, for example: climbing stairs, walking, jogging, bicycling and swimming.  The American Heart Association recommends you get at least 150 minutes of moderate exercise per week.

Aim for at least 30 minutes of aerobic activity most days of the week. If you can’t set aside that much time at once, remember that shorter bursts of activity count too.

The reason why physical activity is so important to control blood pressure is because regular physical activity strengthen your heart.

A stronger heart can pump more blood with less effort, so the force on your arteries decreases, lowering your blood pressure.

Incorporating physical activities into your daily life is also one of the 70 habits featured in my e-book 70 Powerful Habits For A Great Health which will guide you how to take positive steps to improve your wellness and overall health.

It usually takes about 1-3 months for regular exercise to have an impact on your blood pressure, and the benefits last only as long as you continue to exercise.

Coenzyme Q10

Coenzyme Q10 (CoQ10) is a substance that is found naturally in the body and helps convert food into energy. CoQ10 is found in almost every cell in the body, and it is a powerful antioxidant. This considers to be an excellent natural treatment for high blood pressure and is widely given in Europe and Japan. However, it may take 4 – 12 weeks to see any change.


Primary dietary sources of CoQ10 include oily fish (such as salmon and tuna), organ meats (such as liver), and whole grains. Most people get enough CoQ10 through a balanced diet, but supplements (like this one) may help people with particular health conditions.

Whey protein powder

Whey protein powder is an excellent source of absorbable protein and helps to reduce blood pressure. Recommended dosage is 1 serving of 30g.

Read more about whey benefits in my article Whey Protein – The Way to Exceptional Health and Longevity.

Vitamins and minerals

Calcium, Magnesium and Potassium – help to optimize blood pressure according to researches.
Omega 3 – these fatty acids help lower blood pressure the most and improve overall the health of the heart.
Vitamin C – vitamin C effectively lowers blood pressure to help prevent stroke and heart disease.
Vitamin D – vitamin D deficiency may be linked to a higher risk of high blood pressure (hypertension) as well as increased risk of death from cardiovascular diseases.

Read here more about 12 common diseases caused by vitamin D deficiency.


Resveratrol is found in the skin of red grapes, but other sources include peanuts and berries. Resveratrol is a member of a group of plant compounds called polyphenols which are thought to have antioxidant properties, protecting the body against diseases such as cancer and heart disease. It also comes as a supplement (like this one)

Olive Leaf

It was found that oleuropein is able to relax the blood vessels, lower blood pressure and even prevent the formation of blood clots. In addition, olive leaf also help to stop irregular heartbeat, improve blood flow in the coronary arteries and balances blood sugar levels.


Read here more about 10 amazing health benefits of olive leaf and how to make your own olive leaf tea.

Moringa Oleifera

The leaves and seeds of moringa tree are also known to reduce blood pressure and cholesterol levels and prevents water retention (the leaves act as a diuretic).

Read more about the uses of moringa including where to get moringa products in my articles about the amazing health benefits of moringa oleifera and the unbelievable health benefits of moringa seeds.

Consume Blueberries

Blueberries can be used as natural remedy for lowering high blood pressure and you can use them to make your own delicious blueberry smoothie for high blood pressure (see recipe later on).

A study published in the Journal of the Academy of Nutrition and Dietetics suggests that blood pressure can be lowered by consuming blueberries. This much loved, antioxidant-rich fruit has been considered a superfood for a while, and the latest research gives another nod of approval for including blueberries into your diet.

The study conducted by Dr. Sarah Johnson and colleagues looked at the effect of daily blueberry consumption on blood pressure and arterial stiffness (which often develops as a reaction to increased pressure on the blood vessels). The study was relatively small, but it was randomized and used a control group, which increases its scientific rigor.


All of the 48 participants were women, post menopause, who had borderline high blood pressure (the average blood pressure at the start was 138/79 mm Hg). They were divided into two groups. For 8 consecutive weeks, one group was receiving 22 grams of freeze-dried blueberry powder, while the control group was given a placebo in the form of 22 grams of identical-looking powder.

The results of the study: Blood pressure readings were taken after 4 weeks, and again after 8 weeks. Blood pressure stayed the same for both groups after 4 weeks. After 8 weeks, however, the group receiving blueberry powder had significantly lower blood pressure. A drop of 5 to 6 percent was recorded, which is considered a good result when compared to anti-hypertension drugs.

Also, women enjoying blueberries had a 68% increase in their levels of nitric oxide, which is a chemical that helps relax and widen the vessels. This chemical change could help explain the positive effect blueberries have.

There haven’t been many studies examining the preventative effect of blueberries in relation to heart disease, so more research is needed. The authors also emphasize that they are not advocating for these tiny fruits to replace anti-hypertension drugs. However, blueberries might have a particular value for post-menopausal women with borderline high blood pressure. Furthermore, more and more people are interested in natural alternatives to pharmaceuticals, so more studies like this one are expected in the near future.

How Many Blueberries Did The Women Eat?

The study participants were consuming freeze-dried blueberry powder, which can be bought in health stores and online. 22 grams is equivalent to about 1.5 tablespoons of powder. If eating fresh blueberries, this would come to a cup of delicious fresh berries.

Blueberry smoothie for high blood pressure

Here is a simple suggestion for a delicious blueberry smoothie for lowering your blood pressure:

1.5 tbsp of freeze dried blueberry powder
1/2 cup milk or one of the following milk substitutes
1/2 cup plain yogurt
1.5 tsp. ground flaxseed (optional)
Honey to taste

Put all ingredients into a blender and blend until smooth.

Consume Beetroots

Beets have many health benefits and they also have the potential to lower your blood pressure naturally. The reason that beetroot is good for hypertension is due to its content of inorganic nitrate. When you consume beets, the nitrate content is converted into nitric oxide which helps to improve blood flow.

Consult with your doctor

Don’t forget to consult with your doctor before taking any supplements to make sure they don’t interfere with current medications you take.

Read my other related articles:

Medical Sources

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25 Responses to How to Reduce High Blood Pressure Naturally + Delicious Smoothie Recipe

  1. Flora Lone says:

    Very useful info.

  2. Raymond Atom says:

    These tips are good to know. Please keep me posted.

  3. ramesh pant says:

    Thanks to given this important information.

  4. Lorna twoma says:

    Thanks. I have the problem an at times its very high.i will try the new idea

  5. Godyfredo Acaylar says:

    This is very helpful information that can avoid people from risk. THANK YOU..

  6. Gail Anderson says:

    Good information

  7. farhad says:

    very good.

  8. rosalie agrabio says:

    Thank you for the very useful info.

  9. MAHENDRAN says:

    Hi guys,
    wonderful just visit,sure will get some useful information..

  10. shamina says:

    In one of your editions you have written about lemon water is good but the minute I started having lemon water my knees started aching does lemon water harm please reply I’ll appreciate I have kidney stones problem that’s why I used to have it

  11. Ijaz Sharif says:

    I am a patient of Essential Hypertension. At present using beta blockers to control my B.P. Would love to use Herbal/Natural methods for control of B.P.

  12. Brenda Agyam says:

    It’s such a great info I love it. .

  13. Cyril Rodrigues says:

    Thanks for your kindness and help for the needy people who are looking to control my very high Bp.

  14. Samad Shaikh says:

    This is a very helpful information. thanks for a vital info.
    keep updating us.

  15. Lolly says:

    Hi, can u please tell us more about fats. Where we get them from, avocado etc and how much is a serving or portion and it’s calorie content.
    Have searching for this information for some time.
    Thanks. I have bought a book recently to help support you.
    Thanks again x

  16. karen wong says:

    Very useful
    perhaps it can help people who have this problem.

  17. Lillian Hamusiya says:

    good and educative pieces of information

  18. arenim says:

    Good info

  19. Mhon Verdejo says:

    the most effective way is eating 3 to 4 leaves of ‘asitava’.., a herbal plant that easily grows on your backyard or on any pots.. daily eating leaves of this plant does work for me…!

    • Jenny says:

      It is called ashitaba. This plant grows primarily in Japan and its root, leaves and stem are used to make medicine. Ashitaba may be helpful in controlling high blood pressure although human studies are lacking.

  20. Dev says:

    How about diabetes

  21. Linda Mitchell says:

    Was eating the duet you recommended above for years. Blood pressure through the roof even on medication. Switched to Low Carb/ high healthy fat/ medium protein way of eating on advice from a doctor and within 6 months my blood pressure was so low had to have medication changed.
    I eat butter, cream, lard, fatty meat, chicken with skin on, avocados, coconut oil, olive oil, only macadamia nuts and almonds, cheese.
    NO bread, no pasta, no grains no legumes, no fruit except berries maybe once a week, only vegetables grown above ground.
    I get all my carbs from the vegetables that I eat and limit carbs to 20 grams or less a day..
    The world opinion is changing. The food pyramid needs turning on its head.
    Just my own experience.

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