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Hypertension is often mistaken to be a normal part of ageing. While the risk of high blood pressure does increase with age, given today’s fast-paced and stress-filled lifestyle, it is no longer an age-related condition. In fact, it is a known risk factor for cardiovascular diseases and must be controlled in time. 

If you have hypertension, the standard course of action is to pop pills and have regular full body check-ups to know how much further damage has taken place. But there may be simpler, healthier solutions to this problem. Our expert nutritionist Nikhil Chaudhary, who specialises in reversing diseases through lifestyle and dietary modifications, suggests the following remedies that can help you manage hypertension better and without any side effects.

1. Sunbathing

Nitric oxide present in the skin layers plays a role in controlling blood pressure [1]. When your skin is exposed to the sun, the amount of nitric oxide that seeps through the layers increases which help dilate blood vessels. This helps to regulate your blood pressure level.

2. Calcium supplementation

Dairy is a great source of calcium and some supplement this with additional calcium for helping with their health. Some research suggests that if the rise in blood pressure is due to calcification, supplying more calcium to the body may be dangerous.  Continuing to have calcium might aggravate the problem further, and so it may be good to discuss with you doctor regarding taking more than your usual amounts of calcium in your diet.

3. Taming stress

While not the main cause of high blood pressure, stress can make it worse, especially in people who are exposed to work pressure, life stresses or temperament issues. Yoga, acupuncture and relaxation techniques can be used to de-stress and manage hypertension better.

4. Meditation and Breathing

Meditation is one of the best ways to reduce mental stress and thereby manage blood pressure. Another important aspect of meditation is breathing. It has been found that a small quantity of nitric oxide is produced in the nostrils when we breathe. Nitric oxide is known to dilate our arteries and veins in the lungs which help in improved circulation of blood through the body.

5. Practice physical activity

Physical exercise improves the heart strength and helps relax the walls of end arteries in the body. The result of doing regular exercise is the reduction in blood pressure. Once you turn 40 years old, and especially if you have hypertension, consult your doctor for a stress test. Take advantage of endurance sports such as swimming, aqua bike, cycling on fairly flat terrain, and running in moderate weather conditions to improve heart health. Avoid high-intensity sports like squash, and tennis if you already suffer from hypertension. Remember to consult with your physician before starting any new routines.

All of these tips are very easy to follow, effective, and definitely worth a try.


1. Weller R.B. Blood Purif 2016;41:130-134, https://doi.org/10.1159/000441266

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Disclaimer: The information provided in this article is for patient awareness only. This has been written by qualified experts and scientifically validated by them. Wellthy or it’s partners/subsidiaries shall not be responsible for the content provided by these experts. This article is not a replacement for a doctor’s advice. Please always check with your doctor before trying anything suggested on this article/website.