Home Remedies for High Blood Pressure

Home measures support treatment. They cannot replace medicines when your doctor has prescribed them.

Measure at home

• Use a validated upper-arm monitor with a cuff that fits.
• Sit quietly for 5 minutes, back supported, feet flat, arm at heart level.
• Avoid caffeine, smoking and exercise for 30 minutes before.
• Take two readings a minute apart, morning and evening, and write them down.
• Bring the log to your appointments.

Daily habits that lower pressure

• Cut salt: avoid adding extra salt, and limit pickles, papad, chips, instant noodles and packaged foods.
• Walk or exercise most days.
• Lose weight if you are overweight.
• Limit alcohol and quit tobacco.
• Sleep 7 to 8 hours. Ask about sleep apnoea if you snore heavily.
• Practise slow breathing or meditation to lower stress.
• Eat potassium-rich foods such as banana, coconut water and leafy greens, unless your doctor has limited potassium (for example, in kidney disease).

What to avoid

• Do not rely on garlic, amla, lemon water or herbal juices alone.
• Do not stop medicines because home readings look good.
• Do not take painkillers like ibuprofen regularly without asking.

When to seek urgent help

Severe headache, chest pain, breathlessness, weakness, confusion or very high readings with symptoms: call 112 or 102.

Key point

Home care works best with regular readings and your doctor's plan.

Before your appointment

Bring your home blood pressure log, with dates and times. List all medicines and supplements, including painkillers, herbal products and any Ayurvedic preparations. Note symptoms such as headache, chest pain or breathlessness, family history, salt intake, alcohol, sleep and any pregnancy plans. Ask about your target pressure, tests, medicines and the warning signs that mean you should call 112 or 102.