16 Ways To Lower Blood Pressure with Diet & Lifestyle Changes

Today I’m sharing 16 ways to lower blood pressure with easy diet and lifestyle changes. Subscribe so you’ll never miss my latest videos.   / @drfrita  

This video is intended to be informational only. It is not a medical consultation, nor is it personalized medical advice. For medical advice, please consult your physician.

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As a nephrologist, I take care of patients day in and day out with high blood pressure, and one of the most common complaints I hear in my office is, “Doc, I don’t want to take all these medicines. “I want to lower my blood pressure in a more natural, “holistic way.” That may be possible, but there are levels to this and nuances. So, let’s have a real conversation. Let’s talk about how to lower high blood pressure numbers with some easy and practical lifestyle and diet changes.

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What Is Hypertension or High Blood Pressure?

According to the American College of Cardiology, the definition of hypertension is a blood pressure reading of 130 over 80 or higher. If your systolic blood pressure, that top number is 130 or greater consistently, or that bottom number, the diastolic blood pressure number is 80 or greater, then I am talking to you and you have hypertension. But, don’t worry, I am going to show you how to reduce your blood pressure numbers with a few easy tweaks in your daily routine.

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16 Ways To Lower Blood Pressure with Diet & Lifestyle Changes

1. Reduce Salt/Sodium Intake
2. Eat More Potassium-Rich Foods
3. Follow A Diet Plan To Reduce High Blood Pressure
4. Lower Alcohol and Caffeine Use
5. Increase Fiber Intake
6. Stay Hydrated
7. Add Omega-3 Fatty Acids to Your Diet


Ways To Lower Blood Pressure with Lifestyle Changes

1. Regular Exercise (Try Laughter Yoga, Practice Tai Chi, etc.)
2. Maintain a Healthy Weight
3. Start a Gratitude Journal
4. Reduce Stress
5. Quit Smoking
6. Adopt a Pet
7. Volunteer in your community
8. Start A New Hobby (gardening, join a book club, drawing/painting, etc.)
9. Get more sunlight exposure in the mornings


So, now I’ve given you some easy ways to lower blood pressure with simple and practical lifestyle and diet changes. Be sure to take action today. If you have high blood pressure, go ahead and consult with your physician and start implementing some of these healthy lifestyle changes and diet changes.