How to control high blood pressure — Doctor shares 9 tips to reduce high blood pressure naturally in 21 days

Having high blood pressure is one of the most common lifestyle diseases most people suffer from due to their fast-paced and stressful lives. However, "high blood pressure doesn’t always need fancy fixes— it needs consistency," says Dr. Sudhanshu Rai, Metabolic doctor & Sports Physio. In a social media post, Dr Rai shared his nine tips to reduce high blood pressure (BP) naturally in 21 days-- further emphasising that it's the small daily habits that actually help fight high BP. Here's what they are:

Having excess sodium (salt) is one of the most well-known dietary reasons that can cause high blood pressure. A 2019 study titled 'Sodium Intake and Hypertension' found on PubMed Central reads, "A reduction in salt intake can have a favourable effect on the cardiovascular system, inducing a reduction in BP values in hypertensive patients, but also with possible benefits in the vascular function and in the viscoelastic properties of the large arteries."

So, avoid adding salt in cooking or reduce it from your diet as much as possible. Also, read food labels to identify hidden sodium (which is generally found in processed foods, sauces, canned meals) and avoid such foods. The goal is to reduce the “extra” salt you add, because even small reductions, like 1 teaspoon per day, can impact your BP, according to American Heart Association.

An important mineral, potassium plays a key role in regulating the blood pressure-- because it helps the body excrete sodium and relax the blood vessel walls. According to the American Heart Association, "Eating potassium-rich foods can help manage high blood pressure" as it reduces the effects of sodium. "Potassium-based salt substitutes can (also) help prevent or treat elevated or high blood pressure in some adults."
So, start having one banana every day as it contains roughly 400–450 mg potassium; it supports the “sodium vs potassium balance” for healthier blood pressure. Other potassium-rich foods are spinach, sweet potato, beans, among others.
However, if you have kidney disease or are on potassium-raising medications, then do check with your doctor before increasing your potassium intake.

A 2022 study titled 'A systematic review and meta-analysis of the effects of Hibiscus sabdariffa on blood pressure and cardiometabolic markers' on PubMed Central reads, "Hibiscus consumption could affect cardiovascular disease risk markers beneficially. Individuals should be encouraged to consume hibiscus when they have chronically elevated BP. Overall, hibiscus is considered safe and well-tolerated, and can be consumed regularly as part of a balanced diet."

However, be cautious if you're on blood-pressure-lowering medications already as having hibiscus tea might enhance the effect.

Having garlic or garlic supplements can help lower high blood pressure. A 2016 study published in The Journal of Nutrition shows that garlic supplementation in hypertensive patients lowered systolic BP by an average of ~5–8 mm Hg and diastolic by ~3–6 mm Hg.

A 2024 study titled 'Brisk Walking Exercise Has Benefits of Lowering Blood Pressure in Hypertension Sufferers: A Systematic Review and Meta-Analysis' on PubMed Central found that brisk walking can significantly reduce systolic and diastolic blood pressure, especially with consistent sessions of more than 10,000 steps. The study emphasises that walking increases nitric oxide production, leading to vasodilation, which helps lower blood vessel resistance and blood pressure.
So, take out your walking shoes and aim to complete your 10,000 steps daily.

Caffeine and coffee have complex effects on blood pressure. And so, replacing some coffee with green tea may yield benefits in reducing high BP. A 2023 study titled 'Effect of Green Tea on Blood Pressure in Healthy Individuals' found that green tea consumption significantly reduced systolic BP (~3 mm Hg) and diastolic BP (~1 mm Hg) in healthy individuals.
So, if you’re drinking multiple coffees or tea daily, consider swapping one or more servings for unsweetened green tea. This will lower your caffeine intake and adds polyphenols (which are found in green tea) that support vascular health.

Exercise is one of the best ways to bring down your blood pressure

Nuts are a heart-healthy snack option, and walnuts in particular have been linked to some improvements in blood pressure and vascular health. A 2019 study titled 'Effect of a Walnut Diet on Office and 24-Hour Ambulatory Blood Pressure in Elderly Individuals' found that regular consumption of walnuts over 2 years resulted in a nearly significant reduction in office systolic blood pressure by about 4.6 mm Hg.
So, include a “handful” of walnuts-- which roughly 20–30 g or 14 walnuts-- to your daily diet to get its benefits.

Stress and poor sleep are one of the most important contributors to high BP. Mind-body practices like meditation or mindfulness have been shown to reduce blood pressure. A recent study in AHA Journals found a mindfulness-based stress reduction (MBSR) programme lowered systolic BP in patients with elevated BP.
So, set aside 10 minutes before going to bed for meditation. This simple habit can help you destress and have good quality sleep.

And lastly, processed foods are known to be often be high in salt (sodium), hidden sugars, unhealthy fats, and additives. It is well-known that salt directly affects one's blood pressure. And so, cutting down on processed foods can help reduce your salt intake and lower your high BP.Instead, opt for healthier snacks that are low in sodium (salt) to keep your blood pressure under control.

"If it helps, repeat for 10 weeks. Blood pressure= sodium + stress. Control both. Numbers drop," Dr Rai further shared in the post.

[The information presented in this article has been compiled from multiple media and research sources. This content is intended for general awareness and should not be taken as medical advice or a definitive scientific conclusion.]

According to the World Health Organization, "Hypertension is a major cause of premature death worldwide." It also says, "an estimated 1.4 billion adults aged 30–79 years worldwide had hypertension in 2024; this represents 33% of the population in this age range... (And) an estimated 600 million adults with hypertension (44%) are unaware that they have the condition." This highlights the urgent need for regular blood pressure monitoring, public awareness campaigns, and early intervention strategies to prevent complications such as heart disease, stroke, and kidney damage.

This is meant for informational purposes only.