8 Proven Ways to Lower Blood Pressure and Reduce the Risk of Heart Disease and Stroke


  1. High blood pressure, also known as hypertension, is a common condition that can lead to serious health problems such as heart disease and stroke. Fortunately, there are several ways to lower blood pressure and reduce the risk of these complications. 
  2. Eat a healthy diet: A diet rich in fruits, vegetables, whole grains, and lean protein can help lower blood pressure. It is also important to limit your intake of salt, saturated fats, and added sugars. Eating a healthy diet that is low in sodium and rich in potassium, magnesium, and calcium can help lower blood pressure. 
  3. Exercise regularly: Regular physical activity can help lower blood pressure and improve overall cardiovascular health. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, most days of the week. Exercising regularly can help you maintain a healthy weight, which can also lower blood pressure. 
  4. Maintain a healthy weight: Being overweight or obese can increase your risk of high blood pressure. Losing just 5-10% of your body weight can make a significant difference in blood pressure. Maintaining a healthy weight through diet and exercise can help lower blood pressure. 
  5. Limit alcohol consumption: Drinking too much alcohol can raise blood pressure. Men should limit their intake to no more than two drinks per day, and women should limit their intake to no more than one drink per day. Limiting alcohol consumption can help you maintain a healthy weight, which can also lower blood pressure. 
  6. Quit smoking: Smoking is a major risk factor for high blood pressure and other health problems. Quitting smoking can help lower blood pressure and improve overall health. 
  7. Manage stress: Chronic stress can contribute to high blood pressure. Finding ways to manage stress, such as through meditation, yoga, or therapy, can help lower blood pressure. 
  8. Get enough sleep: Sleep plays an important role in regulating blood pressure. Aim for 7-9 hours of sleep per night. Getting enough sleep can help lower blood pressure and improve overall health. 

 If lifestyle changes alone do not lower your blood pressure, your doctor may prescribe medications such as diuretics, ACE inhibitors, calcium channel blockers, or beta blockers. 


It’s important to note that the best way to lower blood pressure is through a combination of lifestyle changes and medication, if prescribed by a doctor. If you have high blood pressure, it is important to work with your healthcare provider to develop a plan that is right for you. High blood pressure can lead to serious health problems such as heart disease and stroke, so it is important to take steps to lower your blood pressure and reduce your risk of these complications. 

How EVA Teleconsult can help your Hypertension

EVA Teleconsult is always ready to help with almost any illness, including chronic diseases like hypertension. All of our patients always receive the following:

  • Timely appointments – No more time wasted while waiting outside a doctor’s office. With us, appointments begin right when they’re supposed to, even if they’re made the same day. 
  • Guaranteed 30-minute consultation times – No more rushing or quickly dashed off prescriptions with no explanations. Our doctors take the time needed to give you information about your concerns, and are open to answering all your questions. 
  • 5-star ratings for our doctors – Because our doctors know to explain things in a way patients can understand, we frequently get positive feedback from them. 


About The Author

Dr. Krisca is a highly-educated and skilled physician who has obtained a BS Public Health degree from the University of the Philippines Manila and a Doctor of Medicine degree from the De La Salle Medical Health Sciences Institute. She is a licensed physician and also a Registered Medical Technologist. She has received additional training in Hemodialysis for Non-Nephro Physicians on duty and has completed online courses in related fields like depression in populations from John Hopkins University and positive psychiatry from The University of Sydney. Currently, she is pursuing a Master of International Health in the University of the Philippines. 


Dr. Krisca is known for her outstanding skills and compassionate approach to healthcare that make a positive impact on people’s lives. Through her passion for healthcare, she hopes to make a difference in the world and help people lead healthier, happier lives. 

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