10 Simple Tips to Regulate Your Blood Pressure

tips to regulate blood pressure

Maintaining a healthy blood pressure is one of the best ways to take care of your heart health. And cardiac health should always be a priority. It’ll give you a huge relief when the heart is in good condition.

High blood pressure is a silent threat. Your arteries can become less elastic, causing damage and decreased oxygen blood flow. If this continues, heart attack, failure, and diseases could happen.

Most people don’t know that their blood pressure is intensely rising until it’s too late, and the symptoms have already manifested. Older people are not the only candidates to this, but young adults as well.

Here are 10 simple tips you can do to regulate your blood pressure so you can have a healthy heart and body:

Maintain a healthy weight

A healthy weight means a balanced weight. You shouldn’t  be overweight nor underweight.

Lose those extra pounds if you’re overweight. Because being overweight can lead to obesity, which will also increase your risk of having high blood pressure.

And if you’re underweight, you may experience the symptoms of low blood pressure such as dizziness, blurred vision, fainting, exhaustion, restlessness, fatigue, and inability to focus.

It’s all about balance, consistency and finding what works best for you.

Make your digestive health a priority

healthy gut to regulate blood pressure

Every time you eat, your heart sends blood to your small intestine where the nutrients are absorbed by the blood vessels. This causes reduced blood pressure in other parts of your body temporarily. And in order for your body to supply what’s missing, the blood vessels outside your digestive tract do the work to make your heart beat faster and function normally. 

If you’re eating processed foods such as those high in salt or sodium, it can obstruct the normal process of digestion and blood flow.

So always take care of your gut health by eating healthy, nutritious foods, and less of those processed ones.

Exercise regularly

Exercising helps your body pump more blood in the healthiest and most natural way. You don’t need medicines to make this happen.

Regular activities like walking, jogging, cycling, meditating, and other types of exercises will regulate your blood pressure. Do this every day. Time will come and you will notice an incredible health and body transformation.

Eat healthy and smart

One way to eat healthy is to be smart in choosing the right foods for you.

Many people who are suffering from being overweight think that eating less will make them lose weight easily. But the truth is, they are just depriving their body from foods that will give them energy and nourishment. 

While others who are underweight think that eating more will make them gain weight. When in fact, they still need a proper diet to avoid unhealthy weight gain.

Eat smart by consuming foods that are high in potassium and cutting back on sugar.

If you’re a sweet tooth, eat dark chocolate instead or make desserts that are sweet but are healthy. Try fruit salad, apple coated in dark chocolate with peanuts, yogurt popsicles, or berry parfait.

Also, when doing grocery shopping, read the labels or nutritional facts of the foods you will buy. Opt for gluten-free crackers or bread, non-fat milk, and non-GMO edibles.

Eliminate your bad habits

tips to regulate blood pressure

People have different bad habits that need to be ditched immediately. But perhaps the most common ones that can be a danger to your heart and blood pressure are smoking and drinking too much alcohol. 

These two will give you temporary satisfaction and enjoyment. But as years pass by, as you grow older, your heart health might not be as optimal as when you were younger.

Quit smoking and limit your alcohol consumption. Bad habits never breed good results, but good habits do.

Avoid the ‘lazy lifestyle’

It’s okay to feel lazy sometimes, for it’s a natural part of being human. But don’t make it a habit to the extent that you’re being unproductive most of the time.

Exercising every day is good. At least 30 minutes of physical activity can be beneficial especially if your work requires you to sit down for hours. 

The more you move, the more your body pumps more blood, which can effectively maintain a healthy blood pressure.

Avoid being inactive for prolonged periods of time. Even small movements can make a big difference.

Go herbal

Centuries ago, medicines were not that advanced compared to these days. Which is why, herbal medicines have long been used by old folks to treat or prevent various types of ailments.

There are certain types of herbs that can help lower your blood pressure. And if you love planting, there are plenty of medicinal herbs you can grow at home.

You can also try BP-lowering supplements such as:

  • Omega-3 Fish Oil - as your great catch for a happy & healthy heart
  • Magnesium Complex - for multiple heart and health benefits, which can also help relieve stress and anxieties 
  • Berberine - for a healthy blood sugar and balanced cholesterol levels, alongside with its various health benefits
  • Resveratrol - for improved cardiovascular health and graceful aging properties.
  • Note: Always talk to your doctor first before taking medicinal herbs or dietary supplements, especially if you’re under medication.

    Rest and fuel your body with sufficient amount of sleep

    Sleeping 6-10 hours a day will help regulate your blood pressure, since you’re not interfering with your mind and body’s natural process of recharging and rejuvenating.

    If you already have a history of high or low blood pressure, lack of sleep and rest will make your condition worse.

    Take a rest if you feel the need to and always give yourself better quality sleep.

    Take it easy on the caffeine

    Even if you don’t have high blood pressure, too much caffeine can cause:

    • palpitation
    • anxiety
    • headache
    • insomnia
    • dehydration
    • increased blood pressure, and many more

    And it’s not just coffee that contains high levels of caffeine, but energy drinks as well.

    So if you’re feeling low on energy, cut back on caffeine. Rather, opt for foods or meals that can increase your energy levels.

    Enjoy life

    enjoy life to regulate blood pressure

    Happiness has plenty of health benefits and it also protects your heart from anxieties and chronic stress that can cause increased blood pressure.

    Life is beautiful. And even if you’re having tough times and challenges, try not to worry so much and just enjoy life. There’s no point in stressing out, because these can only lead to more problems.

    You can also try weekly self-care routines that your heart will thank you for. These routines will not just contribute to your heart health, but will also promote physical, emotional, psychological, and spiritual wellness.


    A heart that is at ease is a body that is healthy. Follow the simple tips mentioned above so you can live a life of longevity and wellness.


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