7 Successful Things I Did To Lower My Blood Pressure

And reduce my anxiety about those high numbers

Janice Tovey
3 min readFeb 18, 2022


Photo by Mufid Majnun on Unsplash

I hate that machine. This is the one time in my life that a high score makes me feel like such a loser. The tightness around my arm as it inflates. The beep, beep, beep of my racing heart. Then the whoosh of release. The waiting, trying to read my doctor’s face as she looks at the numbers. Here we go, pump, pump, pump again. As I wait in fear.

My blood pressure has been high for as long as I can remember. I have issues with anxiety, especially around doctors and I am sure this does not help.

I finally had to start taking a low dose pill for hypertension. I was getting scared. A few months ago my doctor reported that my numbers were getting high again. She wanted to up my medication. In my head I said no ####way and this is what I did instead. With some success I might add.

I stopped drinking coffee, caffeinated drinks, and tea. I increased my consumption of water. Many individuals are sensitive to the effect of caffeine. It can raise blood pressure by as much as 5 to 10 mm Hg.

I started walking 2 km a day. It is not a huge amount but I believe over the two months it has made a difference in my blood pressure readings. And, I have lost 3 pounds which can’t hurt. A positive health spin off this exercise is that I am now sleeping a bit better. I believe that this increased rest has also helped me lower by blood pressure.

I cut back on the sodium in my diet. I started to read the labels on food very carefully. There is so much hidden salt in our processed food. It is lurking everywhere. I purchased low sodium products when available. At first I missed the salt, but after some time I began to appreciate the natural taste of most foods. Cutting back on the salt really helped lower my readings.

I tried to eat as healthy as possible. I also reduced my sugar intake. I started skipping that family tradition of dessert. I increased my potassium levels by eating a banana a day. Potassium lowers blood pressure. I ate more fruits and vegetables and tried to reduce saturated fats which contain cholesterol known to raise blood pressure.



Janice Tovey

My passion is writing. I also love reading, teaching, animals, nature, music, and humor. I am curious about everything and enjoy writing about all things.