By: Michelle Nyereyemhuka

High blood pressure or hypertension is a common illness found in older people, WHO estimated that 39% for both genders who are at least 25 years and older. Although prescription is important, there are life changes you can make at home to lower your blood pressure levels.

Picture Source: Pocketpills

High blood pressure occurs when your blood has reached unhealthy levels. It is caused by various reasons which include family history, being obese, being physically inactive, tobacco intake, too little potassium and stress (temporary increases bp) can increase blood pressure levels. Treatment for high blood pressure includes prescription and lifestyle changes. If it’s not treated it can lead to stroke or heart attack over the several course of years which is why it is important to get tested early.


One of the best decisions one can make is to take charge of your activity level, Lack of exercise may cause obesity and obesity is the cause of high blood pressure, keep you BMI in check to lower your blood pressure. Exercising increases heart health and releases endorphins which have some direct stress busting benefits as well, which helps lower blood pressure. Start exercising gradually ,30 minutes per day can make a significant change. Here are some exercising you my add to your routines

  • Brisk walking
  • Hiking
  • Swimming
  • Cycling


Foods which are high in potassium and magnesium reduces your blood pressure levels. Reduce your salt intake. Maintain a healthy body mass index, to calculate your BMI [weight((kg)\height (m squared)]. If your BMI indicates 20 to 25 indicates normal weight; f its between 25 and 30 indicates obesity indicates overweight and a BMI of 30 and above indicates obesity.


1. Potatoes and sweet potatoes

Potatoes are a good source of vitamin C and B including potassium which help lower blood pressure. Sweet potatoes are rich in magnesium, potassium, sodium

2. Pumpkin seed

Very high in magnesium, which lowers blood sugar levels and may improve heart health. Instead of throwing away the seeds, fry, add salt and enjoy the nutritious benefits it provides.

3. Beans and legumes

A daily cup of beans can keep your blood pressure in check. Beans contain an impressive amount of magnesium