How To Maintain Healthy Blood Pressure? A Healthy-Heart Guide

High blood pressure is a health condition you can’t turn a deaf ear to if you have crossed 45 years of age. How often do you check your blood pressure readings? When was the last time you had your pressure checked? How to maintain healthy blood pressure? Read our post till the end to find more about high blood pressure and how to lower blood pressure naturally and quickly.

Hypertension or high blood pressure is a leading cause of heart attack and stroke. You may have hypertension with any symptoms this is essential to check your blood pressure (BP) regularly. Even if you have normal blood pressure reading you must follow these steps to keep it in a healthy range.

What is Blood Pressure?

Blood pressure is the force your blood exerts on the walls of your arteries. If your arteries become narrow or stiff the heart has to work harder to pump blood to the organs. So you don’t want to make it work extra unnecessarily. Thus you must maintain your BP in a healthy range.

Here is what the BP reading refers to:

Blood Pressure CategorySystolic Pressure (mm Hg)Diastolic Pressure (mm Hg)
Normal < 120 < 80
Prehypertension 120-139 80-89
Hypertension (stage 1) 140-159 90-99
Hypertension (stage 2) > 160 > 100
Hypertensive Crisis > 180 > 110
How To Maintain Healthy Blood Pressure

It’s crucial to check your blood pressure with your doctor to successfully lower your blood pressure with a few lifestyle modifications and proper medications.

Here are some lifestyle changes you need to make keep your blood pressure numbers down.

High Blood Pressure Treatment At Home

1. Exercise Regularly

Fitness is the key step to maintain healthy blood pressure levels. If you’re looking for answers on how to maintain healthy blood pressure, regular physical activity tops our list. Walk for 30 minutes per day to lower your blood pressure by about 5 to 8 mm Hg if you have high blood pressure.

Be consistent with your exercising goals as once you stop your BP will tend to shoot up again. If you already have elevated blood pressure levels, you can prevent developing hypertension with exercise. You may also include aerobics, dancing, swimming, and cycling in your workout regimen.

Exercise regularly

2. Watch Your Waistline

Maintain your scale at steady levels. An increase in weight is proportional to blood pressure numbers. Shed some pounds and do keep a watch on your waistline. Putting on weight across your waist can put you at the risk of hypertension. If you’re overweight try loosing around 10 pounds to maintain healthy blood pressure.

3. Cut Down On Salt Intake

Salt is an ingredient that shows up in many unexpected places. Even if you avoid sprinkling extra salt over your salads and curries you can find it in most processed foods, breads, and cookies. If you’re concerned about controlling blood pressure the American Heart Association recommends you keep salt intake under 1,500 milligrams a day.

Salt intake

4. Add Potassium To Your Diet

Looking for ideas on how to reduce blood pressure quickly at home? Include potassium-rich foods in your diet. It helps to flush out excess sodium out of the body and lowers your blood pressure. High amounts of potassium may be harmful to patients with kidney disease.

Good sources of potassium are –

  • bananas
  • avocados
  • apricot and its juice
  • cantaloupe
  • grapefruit and its juice (consult with your doctor if you are taking cholesterol-lowering drugs)
  • oranges and its juice
  • prunes and its juice
  • fat-free or low-fat milk
  • fat-free yogurt
  • leafy greens
  • legumes and beans
  • mushrooms
  • halibut
  • spinach
  • tomatoes, tomato juice, and tomato sauce
  • tuna
  • green peas
  • potatoes

5. Eat A Healthy Diet

Eating right is an important step in maintaining your numbers. There are various foods that lower blood pressure quickly. You must plan your meals as per the Dietary Approaches to Stop Hypertension (DASH) diet.

Here are some tips to improve your eating habits and know how to lower blood pressure instantly.

  • Shop smart: Read food labels carefully at the grocery store. You must also stick to your healthy-eating plan when you’re dining out.
  • Boost potassium and cut on sodium: Potassium helps remove excess sodium through urine. Cutting on salt in your diet can help control BP.
  • Keep a food diary: Note down your meal menu every day. This will help you you’re your eating habits and monitor what and how much you eat.

6. Cut Back On Caffeine

People who drink coffee or tea regularly may be sensitive to high blood pressure. Tough long term effects of caffeine on BP are unclear you must cut back on the amount of caffeinated beverage you consume.

7. Quit Smoking And Drinking Alcohol

Cigarette smoking (or take up vaping) increases your blood pressure. Quit smoking to reduce the risk of heart diseases and improve overall health condition.

Drinking in moderation – one drink per day for women and two drinks for men – can keep your BP counts under control. Alcohol can reduce the efficacy of blood pressure medication, so watch your habits.

8. Manage Stress

Chronic stress contributes to the increase in blood pressure. Know your stress triggers and effectively manage stressful conditions or situations to keep blood pressure down. From practicing gratitude to taking out time to relax are effective ways to relieve stress.

meditation 2

9. Monitor Blood Pressure Regularly

Home monitoring helps you keep a tab on your blood pressure. Discussing potential complications and treatment plans with your doctor is crucial at every stage.

10. Take Your Medication

If you are on medicines, take them without fail. You may have to take them for the rest of your life but do your part to lead a heart-healthy life.

Foods To Reduce Blood Pressure

Let’s look at some foods you should indulge in to control your blood pressure.

1. Berries

Blueberries and strawberries contain anthocyanins, potent antioxidants that help to reduce blood pressure. Enjoy these berries as a sweet treat, or add them to cereal bowls or smoothies.

2. Bananas

Bananas contain plenty of potassium which helps to lower your blood pressure. Eating one medium-sized banana every day is recommended.

3. Pomegranates

Pomegranate juice is the best drink to maintain healthy BP levels. Drink 1 cup of pomegranate juice daily or eat them whole. Avoid packaged juice as it contains added sugar and preservatives.

4. Beets

Research shows a reduction in blood pressure with a consumption of 1 cup beetroot juice daily. Beets contain inorganic nitrates that are responsible for controlling blood pressure.

beetroot - How To Maintain Healthy Blood Pressure

5. Watermelon

Watermelon contains citrulline, an amino acid that helps to cope with high blood pressure. Consuming watermelon relaxes blood vessels and increases the flexibility of the arteries. You can boost watermelon intake in your diet by adding the fruit to your salads, soups, or smoothies.

6. Garlic

Garlic is a natural antibiotic. All its health benefits are associated with its allicin content. Garlic extract is known to reduce hypertension. Looking for a healthy heart? Add garlic to your meals for good.

7. Leafy Greens

Leafy greens are nitrate-rich vegetables that can reduce blood pressure effectively. Consume cabbage, fennel, spinach, kale, lettuce, and collard greens to keep a tab on your numbers.

8. Pistachios And Walnuts

These nuts are healthy snacks for reducing blood pressure.  They contain a lot of healthy fats that regulate cholesterol and prevent the narrowing of arteries. Snack on plain nuts, add them to curries and pestos or toss them to your salads. Don’t eat salted nuts!


We have introduced you to these simple and effective ways to keep blood pressure levels in control. Share our post, How to maintain healthy blood pressure and spread the word.

Remember high blood pressure is a silent killer. Get active, eat healthily, turn off your screens, and kick away any bad habits to have a healthy heart and controlled blood pressure.

Frequently Asked Questions

What is the best drink for high blood pressure?

Pomegranate Juice is loaded with potassium and other nutrients beneficial for the heart. It has 3 times the antioxidant activity than that of red wine or green tea. Drinking pomegranate juice regularly can reduce blood pressure quickly. Hibiscus tea also helps your lower blood pressure in minutes.

What is worse for blood pressure salt or sugar?

Over the year’s salt has remained the main culprit of high blood pressure. However, recent studies show that dietary sugar may be considered worse for blood pressure than salt intake.

Can I drink milk in high blood pressure?

Low-fat milk and its products contain key nutrients that lower blood pressure (potassium, calcium, and magnesium). Thus consuming a glass of low-fat milk every day might lower your risk of high blood pressure.

Is cheese bad for high blood pressure?

Most cheeses available in the market are high in sodium content, which may elevate blood pressure levels. Cheese is also a high-fat food that should be avoided by people trying to lose weight.

Can I eat spicy food with high blood pressure?

Research shows that people who enjoy eating spicy food are found to eat lesser salt in their diet. Thus this helps to maintain healthy blood pressure levels.