By using this site, you agree to the Privacy Policy and Terms of Use.
Accept
Lifestyle UgandaLifestyle UgandaLifestyle Uganda
  • Home
  • News
    • International News & Politics
    • Education
    • Sports
    • Money & Finance
    • Mobile and Telecommunication
    News
    Get breaking news, music updates, and celebrity stories from Uganda and East Africa. Stay informed with Lifestyle Uganda—your insider source for real-time industry updates.
    Show More
    Top News
    Lycamobile Uganda data bundles and voice (1)
    Lycamobile Uganda: 4 Most Frequently Asked Questions & Answers
    4th April 2025
    Who is John Blaq: Biography, Profile and Life Story of Kashada John
    Who is John Blaq: Biography, Profile and Life Story of Kashada John
    5th October 2023
    Bobi Wine and Barbie Share First Joint Magazine Cover
    Bobi Wine and Barbie Share First Joint Cover on Parents Magazine in Kenya
    3rd November 2018
    Latest News
    Ngũgĩ wa Thiong’o: Celebrated Kenyan Author and Activist Dies at 87
    29th May 2025
    MTN FUFA Awards 2024: Nominees Revealed for Ugandan Football’s Biggest Night
    29th May 2025
    Eddy Kenzo Criticises Coffee Marathon Organisers Over ‘Disrespect’ Towards Local Artists
    29th May 2025
    Uganda Launches Mass National ID Registration and Renewal Drive
    28th May 2025
  • Business
  • Entertainment
    • Music
    • Celebrity
    • Biography
    • Lifestyle
      • Fitness
      • Pop Culture
      • Travel/Culture
    Entertainment
    Stay up-to-date with Lifestyle Uganda Entertainment—the latest news, celebrity gossip, films, and TV shows from Uganda, Nigeria, Kenya, and South Africa.
    Show More
    Top News
    Lycamobile Uganda data bundles and voice (1)
    Lycamobile Uganda: 4 Most Frequently Asked Questions & Answers
    4th April 2025
    Who is John Blaq: Biography, Profile and Life Story of Kashada John
    Who is John Blaq: Biography, Profile and Life Story of Kashada John
    5th October 2023
    about Barbie Itungo Kyagulanyi
    Who is Barbie itungo Kyagulanyi: 11 Facts You Need to Know About Bobi Wine’s Wife?
    14th April 2025
    Latest News
    Eddy Kenzo Criticises Coffee Marathon Organisers Over ‘Disrespect’ Towards Local Artists
    29th May 2025
    Bebe Cool Urges Ugandan Artists to Focus on Brand Value Amid Diamond Platnumz Fee Dispute
    28th May 2025
    Natasha Nyonyozi Wins ‘Beauty with a Purpose’ Africa at Miss World 2025
    28th May 2025
    Ugandan rapper Mun G announces 2025 concert at Kampala Serena
    27th May 2025
  • Fashion
    • Beauty Trends
    • Accessories
    • Hair
    • Lipstick
    • Makeup
    • Skincare
    FashionShow More
    Natasha Nyonyozi honoured at Miss World 2025 for autism advocacy.
    9
    Natasha Nyonyozi Wins ‘Beauty with a Purpose’ Africa at Miss World 2025
    28th May 2025
    Natural hair takes centre stage in Uganda.
    Natural Hairstyles in Uganda: The Beauty of Texture, Twists, and Timeless Trends
    26th May 2025
    This is how Zari Hassan does soft power dressing.
    Zari Hassan Just Gave Us a Masterclass in Power Dressing with Modesty — and We’re Taking Notes
    19th May 2025
    Lydia Jazmine addresses body-shaming comments.
    Lydia Jazmine speaks out against body shaming after edited photos spark backlash
    9th May 2025
    African designers to feature at top fashion weeks in Paris and Tokyo.
    African Designers to Take Global Stage with Afreximbank-Backed Fashion Showcases in Paris and Tokyo
    7th May 2025
  • Health & Living
  • Tips & Advice
Search
© 2023 Lifestyle Uganda. All Rights Reserved.
Reading: High Blood Pressure: 2 Ways to Lower Blood Pressure Naturally
Share
Sign In
Notification Show More
Font ResizerAa
Lifestyle UgandaLifestyle Uganda
Font ResizerAa
  • Home
  • News
  • Business
  • Entertainment
  • Health & Living
Search
  • Home
  • News
    • International News & Politics
    • Education
    • Sports
    • Money & Finance
    • Mobile and Telecommunication
  • Business
  • Entertainment
    • Music
    • Celebrity
    • Biography
    • Lifestyle
  • Fashion
    • Beauty Trends
    • Accessories
    • Hair
    • Lipstick
    • Makeup
    • Skincare
  • Health & Living
  • Tips & Advice
Have an existing account? Sign In
Follow US
© 2023 Lifestyle Uganda. A Now & Entertainment Media Company. All Rights Reserved.
Lifestyle Uganda > Blog > Health & Living > High Blood Pressure: 2 Ways to Lower Blood Pressure Naturally
Health & LivingNews

High Blood Pressure: 2 Ways to Lower Blood Pressure Naturally

Musasi Isaac Christopher
Last updated: 8th April 2021 9:32 am
By
Musasi Isaac Christopher
ByMusasi Isaac Christopher
Staff Writer
As an aspiring lifestyle blogger at Lifestyle Uganda, I specialize in exploring the vibrant realms of health, food, and the restaurant industry. My passion for sharing...
Follow:
- Staff Writer
Share
8 Min Read
lifestyleug.com__lower blood pressure naturally
Hypertension is another name for high blood pressure. PHOTO via @YouTube/8 April 2021
SHARE

High blood pressure is a condition where your heart has to work harder than normal to push blood into the body’s organs, including the brain. This can lead to stroke or heart attack.

lifestyleug.com__lower blood pressure naturally
Hypertension is another name for high blood pressure. PHOTO via @YouTube/8 April 2021

Can I lower my blood pressure naturally by changing the way I live? The answer to this question is Yes and No. In this article, we discuss all the possible options.

Contents
Cut back on foods that are high in sodium and sugarAvoid ordering restaurant meals with lots of sodiumMake some changes to your diet if neededEat a healthy diet, including fruits and veggiesQuit smokingReduce stressGet recommended vaccinationsBe active before working outReduce alcohol intakeCool it with the salt shakerStay hydrated

According to the Centers for Disease Control and Prevention, high blood pressure affects about 29% of adults in the United States. It’s more common among people who are obese, inactive, diabetic or have kidney disease. High blood pressure also runs in families.

There are two ways you can control your high blood pressure: by lowering it naturally with lifestyle changes and/or medications that doctors prescribe based on your age and other health conditions (e.g., if you have diabetes).

Here are some lifestyle changes you can make to lower blood pressure naturally.

- Advertisement -

Cut back on foods that are high in sodium and sugar

Sodium (salt) is a chemical that we eat or drink in food, usually in processed or packaged foods, like pizza and soup. When too much sodium builds up in your bloodstream, it causes you to retain fluids, which can raise blood pressure. This is especially if you don’t get enough potassium in your diet.

Potassium helps the body get rid of excess salt and fluid. There are about 1,500 milligrams of sodium in a teaspoon of table salt.

Avoid ordering restaurant meals with lots of sodium

You can also read food labels to find out how much sodium and sugar are in foods that you buy at the grocery store. Limit the amount you eat each day to no more than 1,500 milligrams of sodium per day and a maximum of 50 grams of added sugar each day.

Make some changes to your diet if needed

Exercising is an effective way to help lower high blood pressure levels. Regular exercise may also strengthen your heart muscles, which helps keep blood vessels open. Aim for at least 150 minutes of moderate-intensity activity each week, or do a combination of light and moderate activity.

You should get at least 10 minutes of low-intensity activity on most days.

- Advertisement -

Eat a healthy diet, including fruits and veggies

If your doctor recommends it, follow a low-sodium diet (aiming for 1,500 milligrams or less per day).

Reduce your intake of saturated fat from meats (e.g., beef, pork) by trimming visible fat off the meat before cooking it; choosing lean cuts and lower-fat cuts; broiling instead of frying; eating more skinless chicken; or choosing vegetarian options like beans or tofu as a meat substitute.

If you are overweight, your doctor may recommend that you work with a registered dietitian to develop a weight-friendly meal plan and modify your diet. Eating right and getting regular exercise can lower blood pressure and reduce the risk of heart disease.

- Advertisement -

However, if you have high blood pressure or are obese, losing weight can be difficult. Your doctor can help you find ways to lose weight in a healthy way.

Quit smoking

Smoking can lead to high blood pressure by making the blood vessels in your body narrow, which raises blood pressure and makes it harder for your heart to pump blood. Smoking also slows down the flow of oxygen to the heart and lungs and weakens the heart muscle.

If you smoke, talk with your doctor about ways that you might be able to quit. There are treatments available that can help you quit smoking (e.g., nicotine replacement therapy or medication).

Quitting smoking will reduce your risk of stroke, lung cancer, and chronic lung disease by almost half.

Reduce stress

It’s normal for all adults to feel stressed sometimes. However, stress can have a negative effect on your blood pressure. Stress from work, family issues, or other problems can lead to symptoms like headache, muscle tension or pain in the neck and shoulders, chest pain or trouble breathing, and trouble sleeping.

Your doctor may recommend that you learn how to manage and control stress in your life.

Consider joining a support group with people who face similar challenges.

Get recommended vaccinations

Vaccinations are also important for lowering high blood pressure. For example influenza (flu) is an infection of the nose and throat that spreads easily from person to person through the air. Influenza causes thousands of deaths every year in the United States.

The best way to prevent influenza is to get vaccinated.

From 2003-2006, influenza vaccinations prevented about 46,000 deaths and an estimated 4.6 million hospitalizations for flu in people 65 and older, according to the Centers for Disease Control and Prevention (CDC).

Depending on your health condition, you may need one or more vaccines against influenza, pneumococcal disease, or hepatitis B vaccine. High blood pressure can put you at risk for these diseases. Talk with a doctor about which vaccines are best for you.

If you have questions about vaccines or your vaccinations please contact your health care provider.

Be active before working out

Getting adequate sleep (7-8 hours) and nutrition is important for optimal performance while exercising. Check with your medical provider before you start any exercise program.

Reduce alcohol intake

Limit alcoholic drinks to no more than two per day for men and one per day for women. If you have high blood pressure, avoid alcohol completely. Alcohol and caffeine are diuretics that can lead to dehydration and increase your risk of high blood pressure.

Cool it with the salt shaker

All of us need some sodium in our diet, but most Americans consume too much of it daily, usually in the form of added salt (sodium chloride) in restaurant meals, processed foods, and on the table at home.

Too much sodium can cause a rise in blood pressure (sodium is a component of salt). Your doctor may recommend that you limit your sodium intake to no more than 2,350 mg/day. A food label will contain the amount of sodium in a serving, measured in milligrams (mg).

Try to choose foods with less than 40 mg of sodium per serving.

Stay hydrated

Water is an essential ingredient to life and an important part of staying healthy. Staying hydrated can even help reduce high blood pressure by keeping your kidneys healthy. Most people need at least 8 glasses or 64 ounces (8 cups) of water per day (and more if you are active) to stay hydrated.

10 Benefits of Drinking Cucumber Water on a Daily Basis
Uganda Securities Exchange: MTN Uganda to Float 20% Of Its Shares
Burial Arrangements for Late Soroti Chief Magistrate Announced
13 Best Beauty Salons in Kampala, Uganda According to Google
CAF renews partnership with Africa Global Logistics ahead of AFCON 2025 and WAFCON 2026
TAGGED:blood pressure naturally hypertensioncontrol high blood pressurecontrol prevention high blood pressurelower blood pressurelower blood pressure naturallylower hypertension high blood pressurenaturally hypertension high bloodprevention high blood pressureways control high blood pressureways lower blood pressure

Sign Up For Daily Newsletter

Be keep up! Get the latest breaking news delivered straight to your inbox.
I have read and agree to the terms & conditions
By signing up, you agree to our Terms of Use and acknowledge the data practices in our Privacy Policy. You may unsubscribe at any time.
Share This Article
Facebook Whatsapp Whatsapp Reddit Email Copy Link
Share
ByMusasi Isaac Christopher
Staff Writer
Follow:
As an aspiring lifestyle blogger at Lifestyle Uganda, I specialize in exploring the vibrant realms of health, food, and the restaurant industry. My passion for sharing insights and experiences drives my content, aiming to inspire and inform readers about the latest trends and tips in healthy living and culinary delights. Connect with me on WhatsApp at +256759100143.
Previous Article Zzina Awards Announces Nominees for 2021 fik (1) Here Is the Full List of Nominees for the 2021 Zzina Awards
Next Article lifestyleug.com__Movenpick Hotels launches Vegan Menu with UPFIELD UPFIELD Announces Vegan Menu Partnership with Movenpick Hotels

Stay Connected

45.2kFollowersLike
5.1kFollowersFollow
213FollowersPin
35.6kFollowersFollow
11kSubscribersSubscribe
400FollowersFollow
- Advertisement -

Latest News

Kenyan author Ngũgĩ wa Thiong’o has passed away at 87.
Ngũgĩ wa Thiong’o: Celebrated Kenyan Author and Activist Dies at 87
News
29th May 2025
Public vote opens as 2024 MTN FUFA Awards nominees unveiled.
MTN FUFA Awards 2024: Nominees Revealed for Ugandan Football’s Biggest Night
News Sports
29th May 2025
Eddy Kenzo criticises Coffee Marathon organisers over artist treatment.
Eddy Kenzo Criticises Coffee Marathon Organisers Over ‘Disrespect’ Towards Local Artists
Entertainment News
29th May 2025
Ugandan singer Bebe Cool weighs in on Diamond Platnumz fee controversy.
Bebe Cool Urges Ugandan Artists to Focus on Brand Value Amid Diamond Platnumz Fee Dispute
Entertainment
28th May 2025
//

At Lifestyle Uganda, we inform, entertain, and inspire action through the content we create — empowering you to live a celebrity life.

Quick Link

  • Home
  • News
  • Business
  • Entertainment
  • Health & Living

Top Categories

  • About Us
  • Send a Tip
  • Terms of Use
  • Privacy Policy
  • Contact

Sign Up for Our Newsletter

Subscribe to our newsletter to get our newest articles instantly!

I have read and agree to the terms & conditions
Lifestyle UgandaLifestyle Uganda
Follow US
© 2025 Lifestyle Uganda. A Now & Entertainment Media Company. All Rights Reserved.
Join Us!
Subscribe to our newsletter and never miss our latest news, podcasts etc..
I have read and agree to the terms & conditions
Zero spam, Unsubscribe at any time.
adbanner
Welcome Back!

Sign in to your account

Username or Email Address
Password

Lost your password?

Not a member? Sign Up