by Stella 

6 Natural Ways to Reduce Stress Lower Blood Pressure


1. Wholesome Organic Food

Fatty Fish (grilled, steamed, baked, poached, or canned)
Rich in omega-3 fatty acids, protein, selenium, zinc, iodine, and vitamins A and D to help reduce inflammation caused by stress and additionally has also shown to lower blood pressure.

Good omega-3-rich fish

  • Salmon
  • Sardine
  • Atlantic mackerel
  • Cod
  • Herring
  • Canned, light tuna

Plant based Omega-3 foods 

  • Chia seeds
  • Brussels sprouts
  • Algal Oil (oil from algae)
  • Hemp seeds
  • Walnuts
  • Perilla oil from perilla seeds
  • Flaxseeds

Probiotic-rich foods

Research demonstrated that probiotic-rich foods contain beneficial bacteria that aid digestion, intestinal function, and protect against harmful bacteria.  Improved intestine and stomach health decreases the symptoms of strep Improved intestine and gut health and hence reduces the body's stress and anxiety levels.

Kimchi Probiotic Rich Food

Probiotic-Rich Foods

Yogurt, sauerkraut, Natto, Kimchi, Kombucha, tempeh, miso, pickles
Leafy greens, Gouda, cheddar, cottage cheese


Basil, turmeric, lavender, chamomile, nutmeg, Thyme, cinnamon, ginger, cardamom, garlic, parsley


high in antioxidants, vitamin C and have anti-inflammatory properties therefore helps to reduce stress and lower blood pressure.
Citrus – Orange, Lemon, Lime, Grapefruits, Pomelos, Tangerines
Berries- Blueberries, Strawberries, Blackberries, Raspberries

2. Low impact exercise for just 30 minutes a day

Release happy hormones (endorphins) and provide temporary distraction from stress and anxiety

  • Yoga
  • Walking
  • Jogging
  • Water Aerobics
  • Swimming
  • Stationary Bike

3. Warm bath or shower

Warm heat from bath water or shower helps to relax tense muscles.

The quick drop in body temperature after shower helps stress relief and can further help with better sleep.

warm bath

4. Read an actual paper bound book or use blue light filtering glasses to read on a tablet

Long periods of staring at a tablet can cause blurred vision, teary, itchy, and red eyes.

Blue light from electronics has been linked to eye strain, dry eye, macular degeneration, and cataracts.

Looking at devices such as phones and tablets can also lead to difficulty sleeping related to prolonged stimulation.

5. Listen to soothing music

A music therapy study show that music can decrease cortisol level(a hormone that releases during stress to prevent over-activation of the inflammatory response and weaken the immune system), lower heartrate, and furthermore results in decrease in arterial blood pressure.

  • Classical music
  • Nature Sounds
  • Meditation music
  • Ambient sounds
  • White Noise (fan, heater, air conditioner sounds)

6. Enjoy a hobby such as crochet, knitting, pottery or art painting

Having fun, unrelated to obligations, reduces stress and blood pressure while promoting satisfaction and gratification.

Doing some or all of the aforementioned stress-relieving activities every day while gradually altering your existing way of life.

Turning off distracting text messages, emails, and social media for just 25 minutes at a time can work wonders for reducing stress and blood pressure, promoting heart health, extending the life of your body, and improving your mood for a happier everyday existence.

About the author 


I have been working in healthcare for about 20 years. I am extremely grateful for the opportunities and the people I met along the way. My journey online started 15 years ago and is still an ongoing learning experience.

Leave a Reply

Your email address will not be published. Required fields are marked

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}
Subscribe to get the latest updates