20 Tips to Quickly Reduce Your High Blood Pressure Without Medications18 min estimated reading time

reduce high blood pressure without medication

20 Tips to Quickly Reduce Your High Blood Pressure Without Medications

Do you have a high blood pressure? And do you want to lower this blood pressure in a natural way without taking blood pressure reducing drugs as ace inhibitors? Then this article is written for you!

Remember, the subject of high blood pressure is quite complex and it contains a number of contradictions.

For example, there are doctors who are firmly convinced of lowering blood pressure with blood pressure lowering drugs (antihypertensive drugs) while other doctors find the whole idea of blood pressure reducers complete nonsense and money whiskers.

But do not worry, because this article is going to create a lot of clarity.

This is what you will discover:

  • Why blood pressure lowering medication does not cure anything
  • How often high blood pressure (hypertension) occurs globally
  • 14 proven nutritional tips to lower your blood pressure
  • Which sites you can better skip when it comes to info about blood pressure
  • How many years of life will go off on average if the blood pressure is too high

What is blood pressure?

Blood pressure or tension is the force with which the heart pumps blood into the blood vessels, ie the fluid pressure in the arterial system. Blood pressure is shown with upper pressure (systolic) and negative pressure (diastolic), separated by a slash, for example, RR (Riva-Rocci) 120/80 mmHg.

At the top pressure, the pressure is highest as the heart contracts and the blood pushes the body. In the case of underpressure, this pressure is lower since the heart then relaxes. In short, you have to see the heart as a kind of pump.

What is (too) high blood pressure?

A (too) high blood pressure, also known as hypertension, means that there is too much pressure on your blood vessels. The result is that the blood vessels become harder and stiffer and the elasticity deteriorates. This increases the chance of arterial calcification. The result is that blood vessels can tear more easily.

high blood pressure

A high blood pressure is related to:

  • Heart and vascular disease
  • Damage to organs or vessel walls
  • Cerebral hemorrhages and strokes
  • Kidney problems
  • Chronic stress
  • Overweight and obesity
  • Diabetes type 2
  • Mortality

Of course, we are talking about long-term / chronic high blood pressure, not about a temporary high blood pressure that we all have, such as during a stressful event or sports activity.

That is why you should always sit for at least 5 minutes before you can measure your blood pressure. Over a period of several months (with risk profiles faster), different measurements are made to get as accurate a picture as possible of the blood pressure.

Incidentally, it is arbitrary where the boundary lies between a ‘normal’ and ‘too high’ blood pressure. That is why a few guidelines have been drawn up. These come from the European Society for Cardiology.

For adults, high blood pressure (hypertension) means that the blood count is more than RR 140/90 mmHg.

In the previous guidelines, the blood value 130/80 mmHg was aimed for, but research showed that people did not benefit from these low values and that it was not a realistic goal.

That is why we now aim for the systolic blood pressure of less than 140 mmHg. With 80-year-olds, that value is 140 to 150 mmHg.

If blood pressure is measured at home, it should be less than 135/90 mmHg. This is because at home the blood pressure is slightly lower than when you visit a doctor.

You can also measure your blood pressure at home if you have a blood pressure monitor for home use. Choose approved and reliable meters such as Beurer, Microlife or Omron.

How often does high blood pressure occur globally?

The prevalence figures are as follows:

“There are almost 900 million people in the world with hypertension, and there are almost 3.5 billion people with elevated blood pressure that doesn’t quite meet the definition of hypertension,” said study lead author Christopher Murray. He directs the University of Washington’s Institute for Health Metrics and Evaluation in Seattle.

High blood pressure chartraise of blood pressure

In the 30-70 age group, 31.4% of people have high blood pressure, which is about. A percentage of 37.4% applies to men and 26.2% for women.

The graph also shows the explosive growth in how often hypertension occurs in the past decades. Time for an action you will say!

As the age increases, the percentage of hypertension increases, which, incidentally, declines again at an advanced age (80 years and older).

It is noteworthy that blood pressure rises with age in Western countries. For example, a study from 1929 with participants of traditional African natives in East Africa shows that blood pressure in men decreases as age increases. Also in the traditional Inuit, you see the same trend, just like the Kuna.

When these Africans, Inuit or Kuna come into contact with the western lifestyle, this effect reverses and blood pressure rises as the age goes up.

Hypertension is also a major problem worldwide. According to estimates from the World Health Organization, 7.5 million people worldwide die from high blood pressure (source) every year. That is 12.8% of all deaths.

Symptoms of high blood pressure

There is a whole line of symptoms of high blood pressure. Here are the most important ones:

  • A headache and dizziness
  • Fatigue
  • Nausea and vomiting
  • Shortness of breath
  • Problem with visibility

Blood pressure lowering medication does not cure

You might think that you are using medicines to cure something, and finally, they are also called medicines.

But no, there is little of that. Almost all medication does not cure diseases, but suppresses the symptoms of the disease. It is symptom relief, often without looking at the underlying cause. Not only that, because almost all medicines lead to (annoying) side effects.

If you think about it, there is a cure for a disease by tackling the cause and not a revenue model. Because of this, you ‘lose’ the patient instead of being in the medication for the rest of her or his life (and therefore pay money).

The idea of symptom management without looking at the cause also applies to blood pressure lowering drugs. You do not cure high blood pressure.

For example, if you look at ‘calcium channel blockers’ at a molecular level, they cause them to disrupt certain mechanisms that allow blood vessels to relax and expand. The result is that blood pressure drops.

But other consequences are a series of side effects, such as fluid retention (edema), slight palpitations, intestinal complaints, headache, dizziness, gum problems etc.

In order to solve the cause of hypertension, particular attention must be paid to the dietary pattern.

Let’s start with the tips!


Proven lifestyle advice for lower blood pressure

Before you can improve your blood pressure values with this proven lifestyle advice it is important to rule out that your bad blood pressure values are not caused by a medical condition that has nothing to do with your lifestyle.

Slow thyroid gland

A slow thyroid gland (hypothyroidism) is, for example, such a physical condition as a result of which blood pressure can be higher than normal (source).


Dozens of genes have been discovered that are related to hypertension, but in the case of primeval disease, high blood pressure is almost non-existent and in the last decades we have seen an explosion in high blood pressure in Western countries.

In fact, we can say that more than 95% of all diseases that occur in humans are due to lifestyle. For example, in The Netherlands have about 3 million Dutch people with high cholesterol (between 30 and 70 years) of which only 2% have a hereditary basis.

Or diabetes types 2: in addition, lifestyle appears to be more than 200 times more important than the gene that is currently the most commonly associated with type 2 diabetes (source).

Warning beforehand!

Adapting your diet and/or lifestyle with the tips below could cause a big drop in your blood pressure. So let your blood pressure check regularly if you follow the tips (fanatically). Never stop without a doctor’s guidance with blood pressure lowering medication!

14 tips for lowering high blood pressure with food

The 4 most important tips for lowering your blood pressure are:

  1. Avoid sugar and refined carbohydrates
  2. Avoid artificial sweeteners
  3. Eat more omega 3 fatty acids
  4. Get your sodium-potassium in balance

Tip # 1: avoid sugar and refined carbohydrates


Should not we first talk about salt? With large quantities, would it increase your blood pressure?

Well, there is more than that. Soon I will talk about salt, but in my view, salt plays a less important role than most people will think.

Here is a series of facts about why sugar has such a bad influence on your blood pressure:

  • When a meal contains a lot of sugar, such as a meal with cornflakes, the blood pressure rises and the blood vessels become less supply (source).
  • Prolonged high insulin levels (due to fast and slow sugars) are much more common in people with high blood pressure than people with low blood pressure. A big contribution for that high insulin is the intake of sugar and refined carbohydrates (source, source, source).
  • Prolonged high insulin levels (due to fast and slow sugars) in mice result in the plaque at the edges of the veins (source). This narrows the blood vessels.
  • Insulin (by fast and slow sugars) holds sodium so that more fluid is retained and thereby a higher blood pressure (source).

In the West, we eat much too much sugar and carbohydrates anyway. That is why you should reduce the number of carbohydrates and partially replace them with healthy fats and proteins.

hunters and gartering chart

Read more about low-carbohydrate food here.

Did you know that research shows that 1 in 3 just gains from a diet instead of losing weight? (source)

Metabolic cooking

Discover how you lose several kilos per week with tasty and easy to make slimming recipes!

Also very suitable to lower your high blood pressure.

Tip # 2: avoid artificial sweeteners

Many people think that they are outsmarting their body by using low-calorie sweeteners as an alternative to sugar. These artificial sweeteners are for example:

  • acesulfame-K (E950)
  • aspartame (E951)
  • cyclamate (E952)
  • isomalt (E953)
  • Saccharin (E954)
  • sucralose (E955)

Yet this does not work for a meter. For example, research has shown that artificial sweeteners also increase blood pressure (source). Not only that, because there are more disadvantages:

  • A 14-year study showed that the risk of diabetes increases more with light soft drinks than the normal sugar variant (source).
  • A study showed that women who drink soft drinks drink as much as twice as much soda than women who drink regular sugar-rich soft drinks (source). This is because artificial sweeteners are more addictive.
  • In a rat study in which rats took artificial sweeteners, these were the consequences: they ate more, had a delayed metabolism and had a 14% increase in fat percentage, while they had eaten fewer calories (source).

In short, stop with which junk!

Read more about sugar-free food here.

Tip # 3: eat more omega 3 fatty acids

oily-fish-salmon-mackerel-tunaOmega 3 has a proven healthy influence on the heart and blood vessels (source).

For example, a large study with more than 32,000 participants shows that omega 3 fatty acids (especially EPA and DHA) decreased the number of cardiovascular events by 19 to 45% (source).

The remarkable thing about this research is that this even decreased in patients who already took medication such as blood pressure reducers, statins and beta-blockers.

The animal proteins, such as oily fish and fish oil, would lower blood pressure because they soften the walls of the blood vessels and consequently shrink less quickly.

Omega 3 fatty acids can be found especially in oily fish if:

  • salmon
  • Mackerel
  • Herring
  • Tuna
  • Sardines

If you do not want to eat fish, you do not get it or you do not like it, take a supplement.

The best and most qualitative supplement for this is Neptune Krill oil capsules. Science shows that 1000 mg per day is optimal. The 1000 mg should then be EPA and DHA. The percentage of EPA and DHA per capsule (often of 500 mg) is stated on the packaging.

Tip # 4: get your sodium-potassium in balance

SaltNow we are going to talk about salt …

There are a lot of contradictions about whether salt has an impact on blood pressure and cardiovascular diseases.

According to the Heart Foundation, salt would increase the risk of high blood pressure and cardiovascular diseases. According to them, the average Netherlands eats 9 to 10 grams of salt per day. They advise eating a maximum of 6 grams of salt, although according to them you only need 1 to 3 grams per day (source). Huh, are we allowed to eat 6 grams while we only need 1 to 3 grams ??

I do not think the Heart Foundation is a reliable source, as I will explain further below this article. In short:

Take the advice about salt from the Heart Foundation with a grain of salt.

A large study shows that salt does not play an important role in high blood pressure (source). However, the researchers say that the intake of salt in people who already suffer from high blood pressure should be reduced.

But other studies also show that salt does not necessarily prevent high blood pressure (source). Yet that does not mean that you can only use unlimited salt, because too much salt can increase the chance of a brain hemorrhage (source).

However, it has been concluded that increasing the intake of potassium lowers blood pressure (source). If you ask me, increasing your potassium (like magnesium) is more important than lowering your salt intake.

You could also say that it is all about balance. The prehistoric man, for example, ate much more fruit and vegetables than the current Western society. As a result, they received a lot more potassium. Not only that, because she also did not continuously add table salt to the food as Westerners do.

If you want to restore the balance, take the following steps:

  • Stop adding (refined) table salt to your meals. To do this, use Celtic salt or Himalayan salt instead. These contain less sodium and more trace elements (source), of which magnesium has a blood pressure lowering effect.
  • Stop eating bread (or reduce it) or go for low-salt bread.
  • Stop eating licorice, chips and salted nuts (or reduce it).
  • Watch out with processed food, often a lot of refined salt is added.

And more importantly, add potassium-rich food to your diet, such as:

Tip # 5: eat more magnesium-rich food

AvocadoMagnesium widens the blood vessels. Research shows that people with sufficient magnesium in the blood have 40% less chance of cardiovascular disease (source). The intake of magnesium also improves insulin sensitivity (source).

In short, eat some more food products like:

  • Avocado
  • Nuts
  • Tempeh or natto (Fermented Soybeans)
  • Seeds
  • Fatty fish
  • Banana
  • Green leafy vegetables

Tip # 6: eat more vitamin C rich food

red fruitsA study of 8 weeks showed that people who took two servings of berries (red fruit) every day had lowered their blood pressure as opposed to a control group (source).

It turned out that vitamin C in the participants, in particular, had increased, while, for example, sodium and potassium remained the same.

Red fruits, citrus fruit and cabbage, in particular, contain a lot of vitamin C. In short, eat more food products like:

  • Blueberries
  • Blackberries
  • Strawberries
  • Raspberries
  • Kale
  • Kiwi
  • Lemon

Tip # 7: eat more nitrate-rich food

beetrootNitrate appears to be one of the factors to lower blood pressure (source, source). In this study, beet juice was used, which contains a lot of nitrates.

Nitrates can remove the blood vessels via nitric oxide. But also anthocyanins, which provide a strong purple color, have a positive effect on blood pressure.

In short, eat some more food products like:

  • Beetroot
  • Red cabbage
  • Spinach
  • Lettuce
  • Endive
  • Parsley

Tip # 8: drink pomegranate juice daily

drink pomegranate juiceA study shows that pomegranate juice works well to widen blood vessels.

It turned out that participants who drank a glass of pomegranate juice every day for a year had to lower blood pressure by 12% (source).

There is also a whole list of benefits of pomegranate juice, such as reducing the risk of cancer.

Tip # 9: eat more fiber

There are a series of studies that demonstrate the relationship between health and fiber. For example, fibers ensure that the blood sugar level rises less quickly and therefore slows down.

Fibers also improve your blood pressure and your cholesterol levels. For example, beta-glucans, which are high in oatmeal, for example, reduce blood pressure (source).

But flaxseed can also significantly lower blood pressure and reduce the risk of stroke or heart attack by 30%. And that with 30 grams flaxseed per day!

Tip # 10: moderate alcohol consumption

Too much alcohol is never good. Therefore, be careful not to drink too much. Keep it at maximum of 1 glass of organic red wine per day. In rats, blood pressure, in any case, decreases with red wine (source).

In people, red wine without alcohol can even lower blood pressure, possibly because the nitric oxide dilates the blood vessels.

Tip # 11: eat dark chocolate

dark chocolatePure/black chocolate is very rich in antioxidants, increases insulin sensitivity and lowers blood pressure (source).

Please note that this is mainly about dark chocolate so not so much milk chocolate or chocolate processed in a cookie or dessert.

Buy the dark chocolate from above 70%. Tastes somewhat bitter in the beginning but you will get used to it over time.

I even got used to it while I did not even like chocolate at first.

Tip # 12: drink more tea

green tea in cupPeople who daily drink oolong or green tea reduce their risk of hypertension by 46% (source).

Other tea types also lower blood pressure, namely:

Tip # 13: eat more garlic

GarlicKnoflooke extracts appear to have a significant decrease in blood pressure in people with hypertension, which is, however, not too bad for people with normal blood pressure (source).

The use of garlic in people with high blood pressure averaged a decrease of 16.3 mmHg on the upper pressure and an average of 9.3 mmHg on the negative pressure (source).

This is probably due to the dust allicin which causes the blood vessels to relax more.

Please note that eating garlic can lead to intestinal complaints for some people. Westerners are less adapted for eating garlic, so we have a less efficient enzyme system to break down a substance like allicin.

Tip # 14: eat spirulina

A study shows that superfood spirulina can lower your blood pressure and cholesterol level (source).

In 6 weeks time, this resulted in an average reduction of the upper pressure of 10 mmHg and for the underpressure of 8 mmHg.

6 tips to lower your blood pressure in addition to nutrition

Tip # 15: avoid long-term stress

Research shows that stress can increase blood pressure (source). In short, relax a little more. For people who experience a high level of stress, it is very difficult to do that immediately.

In the case of high stress, burnout or overstraining, it is better in practice that you learn to focus more on fun activities, such as a hobby or passion. That automatically reduces the stress and you are still busy with something.

Tip # 16: work on your depression

Depression also has a bad effect on blood pressure. For example, people with depression are 40% more likely to have high blood pressure (source).

Tip # 17: go meditate

A study shows that especially people who have an increased risk of high blood pressure through meditation can lower their blood pressure (source). The people who meditated experienced an average decrease of no less than 5 mmHg while the control group saw no reduction.

Tip # 18: move/sport more

There are a series of studies that show that you can lower your blood pressure by exercising more and you can also prevent high blood pressure (source).

Tip # 19: stop smoking

By smoking, you increase the risk of high blood pressure (source). But I suspect you already understand that you must stop smoking.

There is literally no advantage of smoking, and then I’m not just talking about health.

Tip # 20: start with losing weight

There is a strong link between high blood pressure and excess weight (source). That is also quite logical when you think about it.

Therefore start losing weight to lower your blood pressure naturally.

Read my article;  25 Golden Tips for Simple and Fast Lose Weight

Get started with the tips and take 5 extra life years!

Research with people from their fiftieth year onwards shows that (source):

  • Men with normal blood pressure live 5.1 years longer than men with high blood pressure. In addition, they enjoy 2.1 years longer of life without cardiovascular disease.
  • Women with normal blood pressure live 4.9 years longer than women with high blood pressure. In addition, they enjoy 2.3 years longer of life without cardiovascular disease.

I wish you good luck with the tips and hope that you can enjoy life for more years!

This pioneering method shows how you can easily lower your blood pressure

As said, I am not a fan of medication to lower your blood pressure.

You can at least use natural ways at the same time, because with the medication you never release the cause of high blood pressure.

You learn, among other things, the following:

  • How you can lower your blood pressure in numerous ways in a natural way
  • Why you prefer not to the medication given the severe side effects
  • How you use this groundbreaking method to lower your blood pressure and you will feel healthier than ever!

Quickly burn excess pounds and belly fat with simple make slimming recipes

Did you know that research shows that 1 in 3 just gains from a diet instead of losing weight? (source)

Metabolic cooking

Discover how you lose several kilos per week with tasty and easy to make slimming recipes!

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