Reduce Blood Pressure, Naturally!


High Blood Pressure also know as Hypertension is affecting a significant number of Indians. According to World Heath Statistics 2012, while India has a relatively lower rate of hypertension as compared to the rest of the world, it still affects 23.10% and 22.60% adult men and women respectively. In actual numbers, however, this is a huge for a country like India and hence a problem.

What is High Blood Pressure?

Blood Pressure refers to the amount of force exerted against the walls of the arteries as blood flows through them. If a person has high blood pressure it means that the walls of the arteries are receiving too much pressure repeatedly. The heart is a muscle that pumps blood around the body constantly. Blood that has low oxygen levels is pumped towards the lungs, where oxygen supplies are replenished. The oxygen rich blood is then pumped by the heart around the body to supply our muscles and cells. The pumping of blood creates pressure – blood pressure.

While measuring Blood Pressure there are 2 types of measures that are taken:

Systolic pressure – the blood pressure when the heart contracts, specifically the moment of maximum force during the contraction. This happens when the left ventricle of the heart contracts.

Diastolic pressure – the blood pressure between heartbeats, when the heart is resting and dilating (opening up, expanding).

If you are told that your blood pressure is 120 over 80 (120/80 mmHg), it means a systolic pressure of 120mmHg and a diastolic pressure of 80mmHg. This is an ideal combination.


There are 2 stages of Hypertension:

Stage 1 Hypertension where the Systolic pressure is between 140-159mmHg and Diastolicpressure is between 90-99mmHg.

Stage 2 Hypertension where the Systolic pressure is over 160mmHg and Diastolic pressure is over 100mmHg.

If your measurements are in the above 2 stages, you need to urgently call your doctor.

How do you know you have Hypertension?

You know you have High BP when you have the following symptoms:

  • Severe headache
  • Blurred vision
  • Chest pain
  • Difficulty in breathing
  • Irregular heartbeat
  • Blood in the urine
  • Pounding in chest, ear and neck
  • Nausea
  • Breathlessness

What are the causes of Hypertension?

While there is no medically proven identifiable cause for hypertension, it is believed that there are some factors that may lead to this condition more than others. They are listed below:

  • Stress
  • Weight/Obesity
  • Sedentary lifestyle
  • Smoking
  • High salt intake
  • Alcohol consumption
  • Diabetes
  • Psoriasis
  • Age
  • Family history
  • Pregnancy
  • Medication

How does Hypertension affect you?

High Blood Pressure, if left unattended, can lead to several health issues like damage to the brain, arteries, heart, kidneys, eyes(vision-loss, bloos vessel damage) and in some cases disability or heart attack. Almost half of people suffering from hypertension die of heart related diseases or stroke. Some other damages of hypertension include bones loss, trouble sleeping, memory loss, chest pain, etc.

What can you do to control the condition?


Lifestyle changes play an important role in controlling hypertension and reducing the impact of the condition. If you’re able to make some simple lifestyle changes, it may even do away the need to take medication. Here are some things that will positively impact the illness:

  • Loose excess weight, especially around your waist.
  • Regular exercising like walking, jogging, swimming, cycling or dancing.
  • Eating a diet rich in nutrition and low in saturated fat.
  • Reducing sodium (salt intake) from your diet.
  • Limiting the amount of alcohol consumption.
  • Cut back on caffeine
  • Quit smoking
  • Reduce stress by taking up meditation, prayanama and yoga asanas.
  • Monitor your blood pressure regularly

How can Yoga help you tackle High Blood Pressure?

Practicing yoga asanas and pranayama on a daily basis is known to bring down stress levels which is one of the biggest causes of hypertension today. Regular practice of certain asanas can lead to:

  • Reduced stress
  • Better sleep
  • Slower heart rate
  • Calm nerves and mind
  • Balance in the nervous system
  • Increased immunity
  • A positive outlook to life
  • Better digestive system

It is recommended that people suffering from hypertension do the following yoga practices daily:

AsanasSurya Namaskara – at least 5 sets

Pranayama – All types of breathing practices, especially Bhastrika, Kapalbhati and Surya Bheda – at least 15 minutes

MudraVipareet Karani Mudra – for 5-10 minutes

Yoga along with the above lifestyle changes will not only control your Blood Pressure levels, it will also lead to overall better health and completely eliminate the need for medication.



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