Natural Ways to Lower Your Blood pressure

High blood pressure or hypertension is a chronic disease that often affects adults. This condition is not heart disease but an artery of the arteries.

Natural Ways to Lower Your Blood pressure

High blood pressure is one of the 3 main risk factors for cardiovascular disease. By controlling blood pressure can also reduce the risk of kidney disease.

Blood pressure that is controlled as early as possible can reduce the risk of various health problems in the future.

The most common Cause of High Blood Pressure

90% of cases of hypertension are unknown causes. However, several factors can increase the risk of hypertension:

> kidney disease

> Adrenal gland abnormalities

> congenital heart disease

> certain medications (for example oral contraceptives)

> pre eclampsia that occurs in pregnancy

Risk factors for hypertension

  • Age. As you age, the arteries of the large arteries become stiffer, resistance to blood flow increases, so the pressure on the blood vessels also increases.
  • Heredity
  • Gender (more common in men)
  • Smoking habit
  • Consumption of alcoholic drinks or excessive salt consumption, overweight (overweight), lack of exercise
  • Stress

Usually, blood pressure will decrease during sleep and will increase when a person is exposed to stress, shock, anxiety, or to exercise.

High Blood Pressure Based on the Value of the Number read

Interpreting existing numbers: Classification of blood pressure at the age of 18 years and over.

Systolic (number above), Diastolic (number below).


Optimal: <120 (systolic) or <80 (diastolic)

Normal: <130 (Systolic) or <85 (Diastolic)

High-normal: 130-139 (Systolic) or 85-89 (Diastolic) need to be checked again in 1 year

Height: 140 or more (Systolic) or 90 or more (Diastolic)

The Degree of High Blood Pressure

Degree of hypertension 1: 140-159 (Systolic) or 90-99 (Diastolic) – need to be re-examined within 2 months

Degree of hypertension 2: 160-179 (Systolic) or 100-109 (Diastolic) – control to the doctor within 1 month

Hypertension of degree 3: 180 or more (Systolic) or 110 or more (Diastolic) consult a doctor within 1 week.

Factors that Affecting Blood Pressure Measurement Results

The method recommended by Dr. Tan, owner of Dr. Tan Wellbeing clinic, to measure hypertension is to do it at home.

Some things you need to pay attention to when taking your blood pressure measurements are:

When to measure hypertension

In the morning, the tension tends to be high; the afternoon is low. This is natural because when humans do activities, body heat is formed.

This heat also causes the dilation of blood vessels. After the blood vessels expand and dilate, blood pressure decreases/drops.


Elderly blood pressure is relatively high because blood vessels tend to have more plaque, especially if they do not maintain their diet.


When the brain and all cells in the body need more oxygen because of the energy needs of the cell increase (heavy exercise or thinking, even stressful conditions), the heart will pump faster, and blood vessels shrink so that the blood flow process takes place faster.

The result is an increase in blood pressure.

Hypertension becomes abnormal when the conditions of stress and life in a hurry are ongoing. “What is happening now, humans want their tension to remain normal with a stressful lifestyle. This is against natural law. Can overload the body” as Dr Tan said.

Beware of the White Collar Hypertension

What needs to be developed is a critical attitude or not panic when looking at the results of blood pressure measurements that tend to be high, considering that there has been a lot of artificial hypertension.

An increase in blood pressure that is only due to anxiety or fear of doctors in white suits is known as white-collar hypertension.

What You Can do to Control High Blood Pressure

The following are things you can do when your blood pressure exceeds normal limits:

Lose excess weight.

Down weight 2.5-5 kg can reduce and control blood pressure. Weight loss is the most effective way to control hypertension without drugs.

Regular exercise such as walking, running, cycling or swimming can prevent and reduce high blood pressure.

Experts recommend about 30-60 minutes of aerobic exercise 3-5 times a week.

Limit salt intake.

Limit sodium to less than 2400 mg/day by not adding salt to food and limit intake of ready meals.

Do not consume alcoholic beverages

Do not drink alcoholic beverages because it can increase blood pressure and increase body weight.

Increase potassium intake.

Insufficient potassium levels can increase blood pressure. Try to eat at least 5 servings a day of fruit and vegetables is a source of potassium

Quit smoking.

Smoking does not cause chronic high blood pressure but is a major risk factor for cardiovascular disease

Reducing fat intake.

Evidence shows that a low-fat diet can reduce blood cholesterol levels and the risk of coronary heart disease and help you lose weight.

What Doctor Can Do

Usually, the doctor will do the following things:

> Diagnose hypertension. The doctor will check and assess blood pressure records from 2 or more visits.

> Prescribe antihypertensive drugs.

> Examine whether there is a tendency for complications and take immediate action to anticipate.

As Dr Tan said, doctors as scientists and professional coaches have the task not only to prescribe but also to teach patients to change the lifestyle of patients from those who previously did not meet health standards.

Things that need to be conveyed by a doctor to patients, of course, to live a lifestyle that meets health standards, be it diet, activity patterns, thought patterns and rest patterns.

Likewise, to make patients hypertension and other diseases stand out.

Also, according to Dr Tan, in carrying out his profession, a doctor needs to carry the following four things to patients, including hypertension sufferers:

  • Preventive (prevention). Provide information and guidance about food and activities that can cause an increase in blood pressure.
  • Promotive (increasing health status). Providing information and guidance for patients to undergo activities that can stabilize blood pressure. Like regulating diet, exercise, mind and rest.
  • Curative & palliative (treatment and improve patient quality of life). Prescribes blood pressure lowering in patients.
  • Rehabilitative (recovery). Returns the patient’s condition to a normal state.

Hypertension in Pregnant Women

For those of you who have a program to get pregnant or who are experiencing pregnancy, there are some important things you need to pay attention to related to hypertension in pregnant women.

Types of hypertension in pregnant women

The fact that hypertension in pregnant women is classified as often occurs, which is about 10 percent of pregnant women can experience high blood pressure.

The condition of rising blood pressure in pregnant women can also occur in someone who previously had normal blood pressure.

In pregnant women, the diagnosis of hypertension experienced can be classified into four types, namely:

  • Preeclampsia-eclampsia hypertension, a condition of hypertension that is experienced after gestational age enters 24 weeks or more. This situation can occur in women who previously had normal blood pressure.
  • The condition of chronic hypertension that was present before someone was pregnant or was detected before the gestational age enters the 20th week.
  • Another type is chronic hypertension with superimposed preeclampsia, which is a combination of chronic hypertension and preeclampsia, which is a condition of pregnant women who have a history of chronic hypertension before also experiencing preeclampsia.
  • Gestational hypertension is hypertension that occurs only during pregnancy. After the pregnancy (after delivery), the blood pressure will return to normal.

Impact of hypertension on pregnant women and fetuses

The condition of blood pressure in pregnant women needs to be maintained or monitored. If not can cause things that are not desirable.

The following are things that can happen if an increase in blood pressure is not controlled:

  • Higher and longer blood pressure in pregnant women has the potential to cause miscarriage in the early trimester and sudden fetal death (stillbirth)
  • Potential to interfere with fetal growth and developmental failure
  • Potential to cause cognitive impairment of children who have been born

Can pregnant women with hypertension undergo normal childbirth?

In principle, the normal delivery process in women with high blood pressure can be done but with due regard to the following:

  • The delivery process is done quickly
  • If the process is slow, the doctor will suggest an induction or caesarean section.
  • The delivery process is normal or through surgery will be carried out by considering the condition of pregnant women and fetuses.

How to Lower High Blood Pressure at Home

A patient in addition to following the doctor’s advice to take medication to reduce high blood pressure, he also needs to change the lifestyle that causes hypertension.

Do not let the patient assume that by taking medication without changing the ‘bad’ habits, his body condition is fine.

This hope can certainly be temporary, but for the long term, it can pose a risk of other illnesses due to too much chemical ingestion of drugs and eating habits and activities that burden the body (irregular).

The following are things a person with hypertension can do to control their blood pressure conditions independently.

Change Behavior

> Prevent angry behavior, be patient and grateful.

> Do not smoke.

> Avoid consuming alcoholic drinks.

> Eat healthy foods low in fat and low in salt.

> Exercise regularly, especially aerobics.

> Maintain a healthy and normal weight

> Learn to control stress.

> Have your blood pressure checked periodically/ routinely if you have a ‘hereditary factor’ for high blood pressure (for example one or both of your parents has high blood pressure) or you are over 30 years old.

Selection of Nutrition Intake

Things that need to be done in terms of nutrition include:

Limit consumption of acid-forming foods

Generally, hypertension sufferers have an acidic blood condition because of the dominant food-forming patterns of acid-forming.

We recommend that you limit consumption of acid-forming foods, such as sugar, carbohydrates and their processed products.

Increase fruit and vegetable intake

People with hypertension generally have a deficiency of calcium, magnesium, iron, and chromium intake.

Expand eat fresh vegetables and fruit; because it is rich in minerals to neutralize excess salt.

Reduce Salty Food

Reduce salty foods, including processed factory foods that contain preservatives, flavor enhancers, colorings, all of which are salt.

Stop drinking alcohol

Stop alcoholic drinks which will only increase blood acidity.

More spices

Make delicious food by increasing spices to replace excessive salt consumption.

Choice of Herbs for People with Hypertension

Herbs that can reduce blood pressure, include alang-alang (Imperata cylindrica Raeusch) roots, spoon leaves (cool the hot liver), cat whiskers, bay leaves, tempuyung (Sonchus Arvensis) for diuretics, cinnamon, boroco seeds, noni fruit, Sambiloto (Andrographis paniculata) which is proven to reduce blood pressure.

In addition, some of the following vegetable and fruit plants can also be used to reduce high blood pressure:


Celery (Aplum graviolens) is rich in potassium, as an electrolyte compound.

Active substances in celery: apigenin as a beta-blocker, which decreases the speed of the heart pump, and blood flow from the heart.

Mannitol is a diuretic that increases urine output.

Cat whiskers

Cat whiskers (Othosiphon stamineus) are more like diuretics.


Sambiloto (Andrographis paniculata), the active ingredient to overcome the constriction of blood vessels.

The active ingredient favon is antithrombotic (prevent clotting). Sambiloto is rich in potassium low in sodium.


Garlic (Alium sativum) contains alisin which is antithrombotic.


Noni (Morinda citrifolia) contains xeronin, taken before meals.

Another source of potassium

Other sources of potassium: oranges, cucumbers, cantaloupe, beets, tomatoes, broccoli, beans.

Sweet star fruit

Sweet starfruit is safe for consumption by people with mild and moderate hypertension. Patients with severe hypertension should not consume sweet starfruit because, for patients with severe hypertension who have received kidney complications, poisoning is feared.

Fruit and Vegetables

Consumption of fruits and vegetables that are green, red, yellow, because of their high antioxidant content which can fight free radicals that damage organs.

Fruits and vegetables that are proven to reduce blood pressure include large celery (celery), cucumbers, star fruit, and corn silk.

Regular Exercise to Lower High Blood Pressure

Sports are examples of activities that have been proven to help control hypertension.

Aerobic activities such as brisk walking, cycling, jogging, swimming can increase blood pressure 110 mmHg to 150 mmHg.

Interestingly, after the aerobic activity is over, blood pressure drops to normal levels, which can last for 30-120 minutes. This will be evident in hypertensive patients.

This rapid decrease in blood pressure is caused by dilated and relaxed blood vessels.

If the exercise is done repeatedly, over time, the blood pressure will drop and settle.

So regular aerobics will help lower blood pressure without depending on the medication.

To be effective, do the following exercise:

* Exercise regularly for 30-60 minutes, 3-5 times per week. Every practice, try to reach a certain threshold (training zone) whose numbers are according to age.

* Measure blood pressure every time you start and end a workout.

* With a doctor’s guidance, reduce the dose of the drug gradually, for example, reduced a portion of the dose, then the effect is monitored and consulted with a doctor.

If there are no real complaints, the dose reduction can be continued by continuing to be monitored by a doctor.

If you have decided to stop taking the drug, do sports for life.

* Limit consumption of salt in various forms, to only about 1 teaspoon a day.

* Consumption of foods rich in potassium (potassium) which are widely available in fresh vegetables and fruit, to offset the consumption of salt (sodium/sodium) which has the potential to increase blood pressure

* Calm the mind in various ways, such as meditation, gardening, dancing and so on.

Recipe for Lowering High Blood Pressure in the Natural Way

According to an expert in natural medicine, high blood pressure can be caused by impurities in the blood vessels by the following factors:

  • Drug injections and the effects of consuming too much medicine
  • Sedimentation of inorganic foods (too much-processed food such as junk food, etc.)
  • Sedimentation of food waste in the drainage organs.

Juice recipes for lowering high blood pressure:

For the record, this prescription is not a substitute for a doctor’s prescription and should be taken when blood pressure is at the threshold (High-Normal)

If there are other complaints, you should first consult with your doctor.


1 cup carrot

Spinach 1/2 cup


1 cup carrot

Celery 1/2 glass

Spinach 1/3 cup


1 cup carrot

Beet 1/3 cup

Cucumber 1/3 cup


Spinach 1/2 cup

Measuring 1 liter = 1000 or 4 cups.

The recipes are taken from the book Diet and Juice Therapy, DR.RA. NAINGGOLAN MA (1989)

Related posts

Leave a Reply

Your email address will not be published. Required fields are marked *