The 3 Best Exercises for Lowering Blood Pressure

Blood pressure is the measure of the force of blood pushing against the walls of the arteries as the heart pumps blood. Blood pressure is expressed in two numbers: systolic pressure (the top number) and diastolic pressure (the bottom number). Normal blood pressure is 120/80 mm Hg or lower. Blood pressure that’s too high increases your risk for heart attack, stroke, and other health problems. Exercise is an important part of preventing and controlling high blood pressure (hypertension). It can lower your systolic and diastolic blood pressure by about 5 to 15 mm Hg. That’s significant, especially for someone with high blood pressure.

Here are the 5 best exercises for lowering your BP


If you want to be active but don’t like working out in a gym or going on long runs outside, then try walking. You can do it anywhere and all you need is a good pair of shoes. Aim for 30 minutes per day, splitting them into three 10 minute intervals. Make sure you’re able to walk at a steady pace without getting tired after a few minutes of walking because that means you aren’t active enough.


This is another great option if you don’t like running or you’ve had previous injuries that make it difficult to run. Pro-tip; start slow because cycling can be very strenuous on your muscles and joints (if done incorrectly) at first. You want to aim for 75 minutes of light-moderate intensity exercise per week. If you’re a beginner, try 30 minutes of moderate-intensity exercise twice a week with one day off in between.

blood pressure

Resistance training

This type of workout builds muscle mass which helps lower blood pressure over time, so it’s perfect for people looking to lose weight as well! Weight training should be done two to three days a week for 20 – 30 minutes each time.


There are several breathing techniques involved in yoga that can help lower blood pressure and improve your mood and mental health, which is important for lowering BP as well. Yoga also strengthens the muscles and improves flexibility which lowers stress, another major factor in high blood pressure. Aim to do yoga three times a week for 30 minutes at a time.” 

Living with High Blood Pressure

What is high blood pressure (HBP or HTN)? HBP, or hypertension, is a condition in which the force of blood against artery walls is high enough that it may eventually cause health problems.  Most often this problem can be managed through medication and lifestyle changes, but exercise has also been shown to reduce blood pressure levels naturally when combined with dietary modifications.   

Some more ways to lower your BP

Walking One of the easiest ways to start exercising on your own is to simply walk more.  It doesn’t require any special equipment beyond proper shoes, and can even be done indoors if the weather is bad or you live in a very polluted area.  Aim to walk about 30 minutes a day, split into three intervals of 10 minutes each, and aim to do them at a steady pace without having to slow down before the interval is up.     

Swimming Many people love swimming but avoid it because they think it’s difficult and boring.  Luckily there are many ways to vary your workouts when swimming so that you’re always pushing yourself just enough while still enjoying yourself.   Try doing sets where you swim 25 yards, then rest for one minute; this equals one “lap” of the pool.  Start with two sets and add another as necessary.       

Dancing I know, I know … this one seems like it would be difficult.  However, I’m not talking about high-impact aerobics (though if you enjoy those, go for it!) – this is more like the waltz and fox-trot that your grandparents or great-grandparents might have enjoyed doing.  Start with one song and slowly build up to longer songs; there’s no need to rush, as slow dancing takes just as much energy as fast dancing!   


Try these exercises regularly for a few weeks and see how much they improve your health! And if any of them seem tricky at first, don’t give up. By practicing regularly you will become stronger and better at each activity until you’re able to do them all without any problem! If you have been putting off exercising because you feel too tired, give these a try and see what a difference they can make. If you need more ideas for exercises that lower blood pressure naturally, check out some of our other articles on the blog!

What People Need To Know About Blood Pressure in 2021

Blood pressure is the force of blood on the inside of your artery walls. The measure of this force is called BP. When you have high blood pressure, your heart has to work harder to push blood through your arteries, which can cause damage to your heart and other organs.

In the United States, more than 2 of every 3 adults have high BP. More than 1 of every 7 has borderline high blood pressure. High BP is a major risk factor for heart disease and stroke, which are among the leading causes of death.

Prevention is Key

Preventing high BP can save lives. In fact, nearly 1 in 3 adults – 65 million Americans – who have pre-hypertension or stage 1 hypertension, can prevent it from becoming full-blown high BP by making healthy choices such as exercising, managing stress, and having a healthier diet.

When combined with regular physical activity and a healthy diet, several high BP medications can lower your risk of heart disease and stroke, and lower the risk of death from any cause. Unfortunately, many people don’t take their high blood pressure medications or stick to lifestyle changes.

Only about 1 in 3 adults with high BP has it under control. That means 2 of every 3 people with high blood pressure don’t have it under control – that’s over 50 million Americans! That’s why it’s critical for everyone to learn what they can do to reduce their risk of heart disease and stroke by managing their blood pressure.

What can I do to reduce my risk?

Taking care of yourself and managing your blood pressure may seem like a lot, but it pays off. There are 4 major things you can do: manage stress, stay active and fit, eat better, and take your medication as prescribed. You can learn more about them below!

Lowering Your Blood Pressure

There are many ways for people to lower their BP without medications. Losing weight if they are overweight or obese, quitting cigarette smoking, controlling diabetes by getting regular physical activity and healthy food choices, and lowering stress levels can all lead to lower blood pressure. These lifestyle changes can reduce the risk of stroke and cardiovascular disease caused by high BP.

High Blood Pressure Medications

blood pressure

Several high BP medications can lower your risk of heart disease and stroke, and lower the risk of death from any cause. By lowering your BP with these medicines, you may also reduce your chances of having to have surgery to unblock coronary arteries or bypass surgery to improve blood flow around clogged arteries in your heart.

However, it’s important to note that high blood pressure medications do not cure high blood pressure. The only way you can lower your BP is by keeping track of it yourself and making healthy lifestyle choices as outlined above!

Make sure you get the rest you need, avoid smoking, stay active and fit, and make sure to take your high BP medication as prescribed by your doctor. If you’re having a hard time managing your blood pressure, ask your doctor if there’s anything you can do to help manage it!


Spikes in blood pressure can put excess stress on your heart and damage your arteries. High blood pressure is the most common chronic health problem among Americans, but making healthy choices can help you manage it and reduce your risk of other diseases like stroke and heart disease.

If you’re already at high risk for heart disease or stroke, taking care of yourself and managing your BP is even more important. With regular physical activity and a healthy diet, you’ll be able to lower your BP and reduce the risk of heart disease, stroke, and other health problems caused by high blood pressure.

Managing stress. Being active or fit. Eating better. Taking your medicine as prescribed. These are all important things you can do to reduce your risk of heart disease and stroke, and they’re all things that people should know about when it comes to BP.

3 Things You Can Do To Lower Your Blood Pressure Right Away

It’s a scary statistic, but over a quarter of all Americans have high blood pressure. This is also known as hypertension and it can cause a lot of serious problems down the line, even leading to heart disease. A lot of people put up with this issue because they think there isn’t anything that can be done about it. However, there are some problems that may be lowering your blood pressure, so you should check them out.

What You Need to Do

It is important to actually know what your blood pressure is like. While this can be done at the doctor (it’s most accurate that way), it is better for you if you can check yourself on a regular basis. To do this you should get a BP measuring instrument. They aren’t expensive nowadays and they are a great investment into your health!

The first thing to do is read the instructions on your blood pressure monitor. You might think it’s easy enough to just put your arm through and press the button, but if you don’t follow the correct steps then you won’t get an accurate reading. The monitor can’t tell whether you’ve done it right, so the results will be skewed. This means if your doctor uses these measurements, they could make a wrong diagnosis.

The next thing to do is check your blood pressure regularly. BP usually varies throughout the day because of stress and activity levels, but this doesn’t mean it will stay like that. By checking your blood pressure at the same time every day, you might find out that there is a pattern and it can help you to take steps to keep your BP down if needed.

#1 Sleep More

Many people don’t get enough sleep. While there are plenty of reasons to stay up late, you might want to make an effort to get more sleep if possible. This has actually been proven because there was a study conducted in Japan where the researchers found that when people were getting fewer than 6 hours of sleep per night their blood pressure went up significantly. While there is no exact amount of sleep that is known as the “right” amount, you should shoot for 7 or 8 hours per night.

#2 Exercise Regularly

Blood Pressure Exercise

It has long been known that exercise helps with blood pressure. You can lower your blood pressure just by working out for 20 minutes a day, three times a week. However, if you want to see some real improvement then it is important to do more than just the minimum. It’s recommended that people work out at least five times per week for 30 minutes at the minimum.

#3 Eat Better

The last thing to do is add more healthful foods into your diet. You don’t have to avoid salt completely or give up tasty foods, but you can make sure everything you put in your body is healthy. A lot of people are surprised to find out that the best way to do this is by eating more vegetables.

Vegetables are low in sodium and high in potassium, which helps keep your blood pressure down even when it rises for other reasons. This is a better way to keep your BP down than trying to give up salt because it is much easier and you don’t have to deal with cravings.

Recapping Things

To recap, checking your blood pressure regularly, reading the instructions on your monitor, and adding more healthy foods into your diet are all good ways to lower high blood pressure right away. These are simple tasks that anyone can do, so give them a try today.

If you need more information, go to any search engine and enter the following: “how to lower blood pressure”. You will find there is much more information on this topic than could be written about in one article.

The 5 Most Common Causes of Hypertension And How They Affect Your Heart

Lifestyle choices, such as drinking excessive amounts of alcohol or smoking cigarettes can cause hypertension. However, there are several other common reasons people develop high blood pressure. The most common factors include being overweight, being a woman and going through menopause, drinking too much salt-containing fluid, and having a family history of hypertension. If you have a long-term medical condition, such as congestive heart failure, chronic kidney disease, or diabetes, you are more likely to develop hypertension.

As you can see there are a lot of factors that can influence your blood pressure, but here are the top 5 ones that you should be aware of!


Being overweight is one of the top risk factors for hypertension. If you are an overweight woman, losing just 10 pounds can lower your blood pressure by 5-10 points. If you are overweight, this goal should be at the forefront of your mind when trying to prevent the disease.  Risk Factors: Statistics show that women who experience menopause before the age of 45 are more likely to develop hypertensive disorders during their lifetime. This can be due to fluctuating hormones, which we will talk about later in this article.

Consuming too much salt


Drinking excessive amounts of sodium-containing fluids is a bad idea, especially if you want to keep your blood pressure healthy. In fact, it has been shown that cutting the sodium in your diet can help reduce hypertension by up to 10 points! While you may not be able to cut out salt from your diet completely, there are easy ways to save on sodium intake. Try using more spices and herbs in your food, for example, garlic powder or chili powder instead of salt.

Family History of Hypertension

If you come from a family with a history of hypertension, there is a good chance that you will develop the condition as well. This is due to the fact that genetics can influence your risk for certain diseases and disorders. If one or both parents have high blood pressure, it’s even more likely that you will develop the disease as well.

Congestive Heart Failure

People who suffer from congestive heart failure are at a much higher risk of developing hypertension. It is estimated that approximately 30-50% of those diagnosed with CHF also have high blood pressure. If this is your case, it’s very important to control your blood pressure, even if it means taking multiple medications.


It is normal for your blood pressure to go up during pregnancy, but there are times when the increase in hypertension will occur before you are pregnant or well into the second or third trimester. This condition is known as gestational hypertension and can lead to preeclampsia, which is a potentially dangerous condition for both the mother and child.


While you may already be aware of the main risk factors for hypertension, it never hurts to brush up on them. We hope this list has been helpful and informative! If you have any questions about your blood pressure or other health-related concerns, check out what we have to say on this blog and read more about the issue.

Stay healthy, eat well, and exercise regularly to ensure y our blood pressure stays as low as possible!

Eating Healthy Doesn’t Have To Ruin Your Work/Life Balance

Eating Healthy

A lot of people are concerned about how changing their lifestyle by eating healthy will affect their work/life balance. Most are worried that cooking and preparing yourself healthy food all the time has to be a huge undertaking and that it will take too much time or be completely inconvenient. 

This of course is far from reality. With some proper organization and a bit of dedication, you should be able to eat healthily, have fresh food available, and even save some time and money!


Plan Your Week

The first and most important part of changing your lifestyle is creating a plan for your week. This might seem like an impossible task as every day is different and you don’t always know what you are going to do on each, but in reality, some things don’t change that much. 


A great way to start is to write a list of how your day usually goes. 

When do you wake up?

When do you get ready for work?

Do you have breakfast?

When do you leave for work?

How long do you commute?

How long do you work?



All of this information is valuable as you can realize what your daily patterns are and plan around them. Start your planning by deciding what adjustments to your daily routine you want to make. Try sticking to broad general things but don’t stress out if you cant meet some of your plans in the future. 

One of the best lifestyle changes you can make is to eat healthier and sleep more. For this reason, you should set aside some time for meal prep and make time in your schedule to go to bed earlier. 

Healthy Meal Prep For The Week

Now that you have a plan, it is time to start saving some time and money by meal prepping. Meal prepping means that you prepare food in advance and then eat it at a later date when it best suits you. Depending on what sort of food you are preparing, some things might last longer and some shorter in the fridge so plan accordingly. 

Usually, people start meal prepping on the weekend for the next week. You usually cook a big batch of a lot of meals and then put them in separate containers and leave for the weekdays so you have healthy home-cooked food without having to spend the time cooking everything daily. 

Buy Groceries In Bulk

A great money-saving technique is to buy all of your groceries in bulk. But don’t buy random things, follow your meal plans and buy groceries accordingly. This way you can save a bit off your big purchases and save some time going back and forth to the store. 

In Short…

With proper organization, eating healthy doesn’t have to be difficult nor expensive. All you need to do is have a plan and stick to it! 


Learn more about eating healthy and improving your lifestyle here:
NHS, HealthLine

Can These Things Improve My Blood Pressure?

Blood Pressure

There are a lot of myths and rumors going around the internet about what can and what can’t reduce your blood pressure (hypertension). As you know, having high blood pressure can cause a lot of issues down the road, and treating it as soon as possible is important for your long-term health. This is why it is important to know exactly what can help reduce your hypertension and what is just a rumor without any significant reasoning behind it. 

Can Music Lower Your Blood Pressure?

There have been some studies that explore the effects music can have on your blood pressure. While a lot of those studies have fallen flat in getting an answer to this, some recount ones found something interesting. They found that specific music, like classical, or light tunes has shown some capacity to lower your blood pressure. It is believed that it has something to do with people relaxing and listening to music instead of focusing on other things. 

Can Chocolate Lower Your Blood Pressure?

Who doesn’t love a bit of chocolate? What if all of that chocolate is good for you? Well, in short, it both is and isn’t. Some research has shown that dark chocolate containing over 50% cocoa, in moderation, can lower your hypertension by a small amount. This is not true for milk chocolate or excessive sweet chocolate sweets. While dark chocolate can help to some extent, it’s not something that will replace your medication anytime soon. 

Can A Standing Desk Lower Your Blood Pressure?

Sitting the whole day behind the desk is something most of us experience on a daily basis. Sitting no matter how comfortable it is, prolonged sitting is not natural and can cause some issues on the spine and some muscles. This is why standing desks have become more popular in recent years. They allow you to sit and stand depending on what you want at the time. These can help break the sitting habit and get you moving and stretching. Not that much is known about its impact on blood pressure but we are sure it can only make the problem better!

Can Nature Lower Your Hypertension?

Spending time outside will surely lower your hypertension at least a little. Spending time in nature is relaxing and walking or running through natural environments will only help you improve your health and relax further, lowering your blood pressure in the meantime. 

What Can Really Lower Your Blood Pressure?

Still, the best thing for your blood pressure is standard medication and lifestyle changes. Eat healthier, lose weight, stress less, sleep well, and take your medication. 

While alternative methods can be good, they should never replace your prescribed therapy and do what doctors recommend!


Learn More about hypertension and how you can treat it here:

MayoClinic, HealthLine

How To Lower Your Blood Pressure The Natural Way

blood pressure

Heart disease is the biggest killer in the world and the biggest one is high blood pressure. While this might sound terrible it’s an indicator of good life quality and longer life spans. The heart works hard every day for your entire life and keeping it pumping for as long as possible should be your only goal in life. 

One of the biggest heard-related issues you might face in your lifetime is blood pressure. Most people suffer from some sort of hypertension and most of them don’t even know it. But the sooner you get diagnosed and start treating it the better and longer your life will be. 

Modern medicine forces your blood pressure down by giving you medication that helps the heart but often negatively impacts your other organs. For this reason, if you can, you should try going the more natural way of lowering your blood pressure, and only take strong medication when it is necessary. 

Changes In Diet

You are what you eat. If you eat a lot of fast food, fried food, refined sugars, fatty foods, and generally overly processed food you might have a great impact on your blood pressure. Try eating more vegetables and fruit and less meat and refined foods. Try eating food rich in minerals, vitamins, and other nutrients and lower on calories. This way you will have a balanced diet with all of the nutrients and macronutrients that your body needs to function properly.


Exercise is a very important thing that most people skip because of time reasons. It’s hard going to the gym after a long day of work, but you don’t have to! You can do a lot of simple exercises at home to improve your stamina and get the blood flowing. Cardio exercises like running, swimming, or HIIT exercise are great for your health and you should try to implement them in your daily routine!

Losing Weight

Being overweight increases blood pressure. Depending on how your system reacts to your extra weight it might be a drastic number. Getting leaner can cause miracles for your health and blood pressure and it’s estimated that every 22 lbs (10kg) you lose your blood pressure lowers by 1-3mm Hg systolic and diastolic pressure. So start shedding some excess weight!

Reducing Stress

Stress is a major contributor to heart disease. Stress can cause a variety of complications that you should try and avoid as best as you can. Try lowering your work hours, finding things that can relax you, or even take medication to help reduce stress. 

Sleep Better

Sleeping is very important for our bodily functions. Most people think that it doesn’t have a huge impact on our lives except for being tired but it has. Insufficient sleep is linked with Alzheimer’s disease and other diseases including increased blood pressure. Try getting at least 7 hours of sleep each night and you should see a slight improvement in your overall health!


Learn More about blood pressure and how you can treat it here:
MayoClinic, HealthLine

Could Coffee be raising your Blood Pressure?

Most of us can’t imagine starting off the day without a cup or two of coffee. This drink is one of the most popular beverages in America and it is estimated that an incredible 2.25 billion cups of coffee are consumed in the world each day! All of this is considered normal in our daily diets, but is it?

Some research has linked increased blood pressure with increased coffee consumption and caffeine intake. How true is it and does coffee affect your blood pressure?

The Research

There have been multiple studies that attempted to get to the bottom of this and see just how coffee affects our blood pressure. A review of 34 studies showed that caffeine does impact blood pressure in a way. The studies showed that consuming 1,5 to 2 cups of coffee a day can increase your blood pressure from 6 to 8mm Hg in systolic and diastolic blood pressure for a period of time. This effect lasts for a couple of hours after which blood pressure is measured to return to normal values. 

But the important thing about this is that the effect is more pronounced for people that don’t consume it regularly. For passionate coffee drinkers, this effect is almost nonexistent. 


Short Term and Short Term Effects

Luckily there are no adverse short or long-term effects on your body. Except for the small increase of blood pressure over the course of a few hours after consuming. 

Some studies even provide some evidence that drinking coffee can be quite healthy for you. Drinking it regularly has shown some positive effects on heart disease risk, reducing it by up to 15% on average! This is mostly caused by its active compounds that have anti-inflammatory effects and reduces oxidative stress to the body. For this reason, most researchers conclude that drinking a few cups of it a day might not be bad at all, it might even be quite beneficial! 

But it’s important to note that frappuccinos are not as healthy as a regular cappuccino, espresso, or filter coffee, since the former has a lot of added sugar and substances to it!



Coffee is one of the most popular beverages across the world. While research shows that there are some short-term increases in blood pressure, those effects should dissipate quickly and leave you with no long-term issues at all. 

To the enjoyment of caffeinated drink drinkers all over the world, they can continue on drinking without having to worry about their health. But still, try to limit yourself to up to a few cups a day so that you don’t get jittery and fall asleep easier. 


Keep on enjoying your morning, mid-day, and evening coffee all you want, and don’t worry about the negative side effects of your habits!


For more information about everything we covered today, visit some of these pages:

MayoClinic, HealthLine

Top 10 High Potassium Foods


If you are anything like the average Joe, your diet does not contain enough potassium. While his might sound like a nonissue to most people, it is a bigger deal than most think. Low potassium levels are linked with an increase in blood pressure and health issues in general, so getting your potassium levels up can really be a great thing for your body. 


This is why we decided to create a list of some of the most potassium-rich foods that you should eat more of and improve your health! 



  • Bananas

This yellow fruit is densely packed with a lot of healthy vitamins and minerals that everyone could take more of! Bananas have a lot of potassium in them, and they are also highly dense in energy making them a great snack for when you are lacking a bit of energy!

  • Spinach

This green veggie popularized by Popeye the sailor man is one of the healthiest veggies you can get your hands on. It’s rich in iron, potassium, and minerals that are important for your everyday health! 

  • Broccoli

Potassium in broccoli

Broccoli is one of the best veggies that you can eat. It contains a lot of Proteins, fibers, vitamin C, vitamin K, iron, and of course, potassium! It can be eaten raw, steamed, boiled, sauteed, or grilled. Try not to overcook it as it gets mushy and loses some of its nutrition that way!

  • Potatoes

Potatoes contain a good amount of carbs and fiber, as well as vitamin C, vitamin B6, potassium, and manganese. The only problem with potatoes is eating too much of them and frying them. Frying will add a lot of fat and calories that you should try to avoid for health reasons!

  • Leafy Greens

When mentioning leafy greens, we think about veggies like romaine, kale, microgreens, cabbage, spinach, collards greens, and others. All of them are highly rich in nutrients such as Vitamin A, C, and K, antioxidants, fiber, magnesium, calcium, iron, and potassium!

  • Fish

Potassium In Fish

Fish is a common healthy food that most people don’t eat enough. Unlike other sorts of meat, fish is rich in omega 3, vitamins D, B2, and others, calcium, phosphorus, and potassium. You don’t have to eat fancy fish to get the benefits, something as simple as tuna from the can be a healthy alternative to most meats!

  • Beans

Beans or legumes that are high in potassium include Lima beans, Pinto beans, Kidney beans, Soybeans, Lentils. These healthy veggies are easily prepared, tasty, and healthy, so include them as much as you can in your regular diet!

  • Nuts

Nuts can be an incredible source of minerals, vitamins, and nutrients. Pretty much every nut is healthy, the only thing that isn’t is the quantity. Try not to eat too much as it might cause some constipation and stomach aches. 

  • Most Meat

Poultry, beef, and pork to some extent can all be healthy if eaten in moderation and prepared in specific ways. Try avoiding frying your food too much so you can preserve some of the nutrients and avoid excessive fats. 

  • Juices

When speaking of juices, we don mean to say soda, but pressed juices from fruit like oranges, tomatoes, prunes, apricots, grapefruit, and others. 


Learn more about Pottasium and its benefits here:, webMD