How to lower blood pressure: tips and measures you can start today

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How to lower blood pressure: tips and measures you can start today

Céline LuginbühlHead of the Benefits Management team at KPT

What is high blood pressure?

High blood pressure, also known as arterial hypertension, is a chronic condition in which the pressure within the arteries remains persistently elevated. Often referred to as the ‘silent killer’, high blood pressure may remain symptom-free for a long time while gradually damaging the blood vessels and heart. If left untreated, it can lead to serious health problems, including heart attack, stroke and kidney disease. Early detection and appropriate treatment are crucial for reducing the risk of complications and maintaining overall health.

Possible symptoms of high blood pressure

High blood pressure often causes no noticeable symptoms. However, some people may experience:

Headache
Dizziness
Nosebleeds
Tinnitus (ringing in the ears)

Signs of possible organ damage may include:

Visual disturbances
Shortness of breath
Chest pain
Dyspnoea (breathlessness)

Over time, untreated high blood pressure can lead to severe health complications such as cardiovascular disease, stroke and kidney damage. Regular blood pressure monitoring at home is important for detecting hypertension early and taking appropriate action.

How is blood pressure measured?

High blood pressure is usually identified during a medical examination or through regular monitoring with a home blood pressure monitor. Blood pressure can also be measured with a smartphone.

Two values are measured:

Systolic pressure: the higher value, measuring pressure in the arteries when the heart contracts
Diastolic pressure: the lower value, measuring pressure in the arteries between heartbeats when the heart relaxes

A blood pressure reading of 120/80 mmHg is considered normal.

What is healthy blood pressure?

Healthy blood pressure is generally around 120/80 mmHg. Readings below 120/80 mmHg are classed as optimal, 120/80–139/89 mmHg is classed as borderline or prehypertensive, and 140/90 mmHg or higher is classed as high blood pressure (hypertension).

A diagnosis of prehypertension or hypertension should only be made after several measurements taken on different days. A single elevated reading is not sufficient for diagnosis. To confirm a diagnosis, 24-hour ambulatory blood pressure monitoring may be recommended.

Regular check-ups are important for identifying changes in blood pressure early and initiating treatment when necessary.

6 immediate measures to lower blood pressure naturally

Eat a healthy diet
Follow a balanced diet rich in fruits, vegetables and whole grains while reducing saturated fats and added sugars to support healthy blood pressure levels.
Exercise regularly
Aim for at least 30 minutes of moderate physical activity each day, such as walking, hiking, cycling or swimming. Regular exercise strengthens the heart and improves circulation.
Reduce stress
Practise relaxation techniques such as meditation, yoga or breathing exercises to manage stress and support healthy blood pressure.
Manage your weight
Achieving and maintaining a healthy weight can significantly reduce your risk of developing high blood pressure.
Limit your salt intake
Reducing salt consumption helps minimise fluid retention and supports healthy blood pressure regulation.

Lowering blood pressure through diet

Diet plays a vital role in blood pressure management. Making informed food choices is one of the most effective ways to naturally support healthy blood pressure.

Foods that lower blood pressure

Foods rich in antioxidants, such as berries, pomegranates and green tea, help protect blood vessels from damage.
Fresh, minimally processed foods, especially potassium-rich fruits and vegetables such as bananas, spinach, tomatoes and avocados, support sodium excretion and help regulate blood pressure. When combined with a low-salt diet, these foods promote the elimination of excess sodium and water through the kidneys, contributing to lower blood pressure.
Wholegrain foods such as oatmeal, quinoa and wholemeal bread provide fibre that supports cardiovascular health.
Garlic and onions contain allicin and sulphur compounds that may contribute to healthy blood pressure regulation.
Fermented foods such as yoghurt, kefir, sauerkraut and kimchi support a healthy gut microbiome, which may indirectly help regulate blood pressure.

What does salt have to do with blood pressure?

Excessive salt intake can increase blood pressure because sodium causes the body to retain water, increasing blood volume and placing additional strain on the heart and blood vessels. The World Health Organization (WHO) recommends limiting salt intake to 5 grams per day, which is approximately one teaspoon. Tips for reducing salt consumption

Use salt sparingly when cooking.
Avoid adding extra salt at the table whenever possible.
Season with herbs and spices instead of salt. This will enhance the flavour without increasing your blood pressure.
Limit processed foods, which often contain large amounts of hidden salt. Fresh foods are usually healthier.
Avoid or limit your intake of high-salt foods such as cured meats, sausages, salted biscuits, crisps and salted nuts.

Lowering blood pressure through stress management

Stress has a direct effect on blood pressure.

During periods of acute stress, the body releases hormones such as adrenaline and cortisol, which temporarily increase heart rate and blood pressure. Once the stressful situation passes, blood pressure usually returns to normal.

However, long-term chronic stress can place sustained strain on the nervous system and blood vessels, contributing to persistently elevated blood pressure and increasing the risk of hypertension.

The following stress management techniques can help to regulate your blood pressure:

Meditation, yoga and mindfulness. These practices promote relaxation, improve mental clarity and help reduce stress. Incorporating regular periods of relaxation into everyday life is beneficial.
Controlled breathing exercises help calm the nervous system and reduce stress. Just a few minutes each day can have a positive effect.
Regular exercise stimulates the release of endorphins, helping to reduce stress and support healthy blood pressure.
Social interaction with friends and family can reduce stress and improve emotional wellbeing.
Lavender oil is widely used for relaxation and may help promote a sense of calm.

Pulse supplementary outpatient insurance from KPT

Pulse supplementary outpatient insurance contributes towards preventive healthcare and screening to suit your requirements. The Pulse Top and Pulse Premium benefit classes offer individual benefits and contributions towards sport and fitness activities.

Calculate premium

Which hypertension prevention costs are covered by health insurance?

Basic health insurance covers certain preventive medical services, including general health assessments and measures aimed at the early detection of disease in specific risk groups.

Coverage under supplementary health insurance varies depending on the provider. Pulse supplementary outpatient insurance from KPT contributes towards:

Sport and fitness
General check-ups
Gynaecological check-ups (every three years under basic insurance; in intervening years through supplementary insurance)
Vaccinations that are not covered under basic health insurance (e.g. vaccinations for travel).

For extra contributions towards preventive healthcare and screening services, we recommend Pulse benefit classes Top or Premium.

Céline LuginbühlHead of the Benefits Management team at KPT

In her role as Head of the Benefits Management team at KPT, Céline Luginbühl is responsible for the clear, proper and customer-oriented handling of complex benefits matters. As the central contact for benefit-related enquiries and regulatory changes, she lends her expertise to internal and external committees and actively contributes to the further development of the Benefits area.

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6 ways to lower blood pressure naturally