It has been discovered that a good training routine and diet regimen can help in the treatment of hypertension and obesity. Exercise and diet play a significant role in the treatment of most endocrinological and cardiovascular diseases because it helps to reduce obesity, which is a predisposing factor to most cardiovascular and endocrinological diseases.

Hypertension is a chronic medical condition due to elevated blood pressure in the arteries. Transient hypertension or hypertension that occurs once in a while is not dangerous. However, chronic hypertension cared to various hazardous complications such as stroke, cardiovascular or nephrological problems, loss of vision, and coronary heart diseases.

Normal blood pressure is 120 over 80 mm of mercury (mmHg), but high blood pressure is higher than 140 over 90 mmHg.

Normal blood pressure: systolic blood pressure of 120mmhg, diastolic pressure of 80mmhg

Prehypertension: systolic blood pressure of 120-139mmhg, and diastolic pressure of 80-89

Stage1 hypertension:  systolic blood pressure of 140-159mmhg and diastolic pressure of 90-99mmhg

Stage 2:  systolic blood pressure of 160mmhg and diastolic pressure of 100mmhg

Hypertensive crisis: Systolic blood pressure of 180mmhg and diastolic pressure of 110mmhg

Top 15 Ways to Implement a Hypertension Diet and Exercise Plan to Lower Your Blood Pressure and Lose Weight Naturally

Types of Hypertension

  • Primary or essential hypertension: This is also called idiopathic hypertension because of it a kind of hypertension that cannot be linked to any known etiology. However, it has been connected to genetic and environmental influence.
  • Secondary hypertension: This is a type of hypertension with a known etiology, most times, the etiology is nephrological(arising majorly form the kidney).
  • Hypertensive crisis: This is a condition that is characterized by a systolic blood pressure higher than 180mmhg, and diastolic blood pressure greater than It can be divided into hypertensive urgency or hypertensive emergency. It is hypertensive urgency if there is no end-organ damage, and presence of end-organ damage is an indicator for a hypertensive emergency.
  • Gestational hypertension: Hypertension in a pregnant woman can be classified as pre-existing hypertension, gestational hypertension or pre-eclampsia depending on the etiology.

Causes of Hypertension

The etiology of hypertension depends on the type, but since primary hypertension cannot be linked to any known etiology apart from genetic and environmental influence. Majority of the causes are causes of secondary hypertension.

The common causes of secondary hypertension include:

  • Endocrinological causes: This includes medical conditions such as Cushing syndrome, hypothyroidism(reduced thyroid function), hyperthyroidism(excessive thyroid function), and acromegaly
  • Obesity
  • Sleep apnea
  • Pregnancy
  • Medications
  • Hyperhidrosis
  • Alcohol
  • Herbal medicines

Signs and Symptoms of Hypertension

  • Occipital headache
  • Dizziness and vertigo
  • Tinnitus
  • Weakness
  • Palpitations
  • Stretch marks
  • Weight loss
  • Hyperhidrosis
  • Bulging eye
  • Frequent fainting episodes

Diagnosis of Hypertension

  • Family history
  • Physical examination
  • 24-hour ambulatory measurement
  • Kidney function test
  • Electrocardiogram
  • Echocardiogram
  • Urine test
  • Kidney ultrasound test


Lifestyle choices can contribute to the treatment and prevention of high blood pressure, and they can have wider benefits for the heart and overall health.

Salt Restriction

Average salt intake is between 9 grams (g) and 12 g a day in most countries around the world.

The WHO recommends reducing intake to less than 5g a day, to help decrease the risk of hypertension and related health problems. This can benefit people both with and without hypertension, but those with hypertension will benefit the most.

Moderating Alcohol Consumption

Moderate to excessive alcohol consumption is linked to raised blood pressure and an increased risk of stroke. The American Heart Association (AHA)  recommends a maximum of two drinks a day for men, and one for women.

A drink, in this case, refers to:

  • 12 ounce (oz.) bottle of beer
  • 4 oz. of wine
  • 5 oz. of 80-proof spirits
  • 1 oz. of 100-proof spirits

A healthcare provider can help people who find it difficult to cut back.

More Fruit and Vegetables, Less Fat

People who have or who are at risk of high blood pressure are advised to minimize intake of saturated fat and total fat.

Recommended instead are:

  • Whole-grain, high-fiber foods
  • A variety of fruit and vegetables
  • Beans, pulses, and nuts
  • Omega-3-rich fish twice a week
  • Non-tropical vegetable oils, for example, olive oil
  • Skinless poultry and fish
  • Low-fat dairy products

It is important to eliminate trans-fats or hydrogenated vegetable oils, and animal fats, where possible, and watch your portion size.

More Fruit and Vegetables, Less Fat

Reducing and Maintaining Weight

Hypertension is closely related to excess body weight, and weight reduction is normally followed by a fall in blood pressure. A healthy, balanced diet with a calorie intake that matches the individual’s size, sex, and activity level will help.

Regular Physical Exercise

Doctors advise that patients with hypertension engage in 30 minutes of moderate-intensity dynamic aerobic exercise, such as walking, jogging, cycling or swimming, on 5 to 7 days of the week.

Stress Reduction

Avoiding stress, or developing strategies for managing unavoidable stress, can help with blood pressure control.

Using alcohol, drugs, smoking, and unhealthy eating to cope with stress will add to hypertensive problems. These should be avoided.

Smoking can raise blood pressure. Giving up smoking reduces the risk of hypertension, heart conditions, and other health issues.

The DASH Diet

The U.S. National Heart Lung and Blood Institute (NHLBI) recommends the DASH diet for people with high blood pressure. DASH, or “Dietary Approaches to Stop Hypertension,” has been specially formulated to help people lower blood pressure.

It is a flexible and balanced eating plan based on research studies sponsored by the Institute, which says that the diet:

  • Lowers high blood pressure
  • Improves levels of fats in the bloodstream
  • Reduces the risk of developing cardiovascular disease

There is a National Institute cooking book called Keep the Beat Recipes with cooking ideas to help achieve these results.

There is a strong evidence that using probiotic supplements for 8 weeks or more may benefit people with hypertension.

Drug Treatments

Lifestyle measures are a standard first-line treatment for hypertension, but people with blood pressure over 140 over 90 may use medication.

Drugs are usually started one at a time, at a low dose. Side effects associated with antihypertensive drugs are usually minor.

Eventually, a combination of at least two antihypertensive drugs is usually required.

A range of drug types is available to help lower blood pressure, including:

  • Diuretics, including thiazides, chlorthalidone, and indapamide
  • Beta blockers and alpha-blockers
  • Calcium-channel blockers
  • Central agonists
  • Peripheral adrenergic inhibitor
  • Vasodilators
  • Angiotensin-converting enzyme (ACE) inhibitors
  • Angiotensin receptor blockers

The choice of drug depends on the individual and any other conditions they may have.

Anyone taking antihypertensive medications should be sure to carefully read labels, especially before taking any over-the-counter (OTC) medications, such as decongestants.

These may interact with medications used to lower blood pressure.

Drug Treatments

Best Hypertension Diet For Lower Blood Pressure and Weight Loss

The best hypertension diet is the DASH diet.

What to Eat on the Diet

The DASH diet doesn’t list specific foods to eat.

Instead, it recommends a dietary pattern that focuses on the number of servings of different food groups.

The number of servings you can eat depends on how many calories you need to eat to achieve your goals. Below is an explanation of the number of servings you should be aiming for, based on a 2,000-calorie diet.

Whole Grains: 6–8 Servings per Day

Examples of whole foods or grains include whole wheat or whole grain bread, whole grain breakfast cereals, brown rice, bulgur, quinoa, and oatmeal.

Examples of a serving include:

  • 1 slice of whole grain bread
  • 1 ounce of dry, whole grain cereal
  • 1/2 cup of cooked rice, pasta or cereal

Vegetables: 4–5 Servings per Day

All vegetables are allowed on the DASH diet. This includes broccoli, carrots, cauliflower, green beans, and cabbage, to name a few.

Examples of a serving include:

  • 1 cup of raw, leafy vegetables like spinach or kale
  • 1/2 cup of cut-up raw or cooked vegetables like broccoli, carrots, squash or tomatoes
  • 1/2 cup of vegetable juice

Fruits: 4–5 Servings per Day

If you’re following the DASH approach, you’ll be eating a lot of fruit. Examples of fruits you can eat include apples, pears, peaches, berries and tropical fruits like pineapple and mango.

Examples of a serving include:

  • 1 medium fruit or 1/4 cup of dried fruit
  • 1/2 cup of fresh, frozen or canned fruit
  • 1/2 cup of fruit juice

Dairy Products: 2–3 Servings per Day

Diary products the DASH diet should be low in fat. Examples include skim milk and low-fat cheese and yogurt.

Examples of a serving include:

  • 1 cup of low-fat milk or yogurt
  • 5 ounces of low-fat cheese

Lean Chicken, Meat, and Fish: 6 or Fewer Servings per Day

Choose lean cuts of meat and try to eat a serving of red meat only occasionally, no more than once or twice a week.

Examples of a serving include:

  • 1 ounce of cooked meat, chicken or fish
  • 1 egg

Nuts, Seeds, and Legumes: 4–5 Servings per Week

These include foods like almonds, peanuts, hazelnuts, walnuts, sunflower seeds, flax seeds, kidney beans, lentils and split peas.

Examples of a serving include:

  • 1/3 cup or 1.5 ounces of nuts
  • 2 tablespoons of nut butter
  • 2 tablespoons or a half ounce of seeds
  • 1/2 cup of cooked legumes

Fats and Oils: 2–3 Servings per Day

The DASH diet recommends that you choose vegetable oils over other oils. These include margarine and oils like canola, corn, olive or safflower. They also recommend you choose low-fat mayonnaise and light salad dressing.

Examples of a serving include:

  • 1 teaspoon of soft margarine
  • 1 teaspoon of vegetable oil
  • 1 tablespoon of mayonnaise
  • 2 tablespoons of salad dressing

Candy and Added Sugars: 5 or Fewer Servings per Week

Sugary foods and products are kept to a minimum on the DASH diet, so limit your intake of candy, soda, and table sugar. The DASH diet also requires you to limit unrefined sugars and alternative sugar sources, like agave nectar.

Examples of a serving include:

  • 1 tablespoon of sugar
  • 1 tablespoon of jelly or jam
  • 1 cup of lemonade

Can You Choose a Diet for Pulmonary Hypertension Instead of Medication?

People suffering from pulmonary hypertension can benefit from diets and exercise but needs to consult their doctor before starting any diet or medication, in other to be sure it is safe.

How to Lower Your Blood Pressure Naturally

The best way to lower blood pressure naturally is through a good training regimen and healthy diet

Top 15 Ways to Treat Hypertension with Diet and Exercise

  • Walking: walking consistently for like 3 times a week, can help in treating hypertension, gradually increase the distance and speed to meet your goals
  • Meditation and yoga: mediation and breathing exercises such as yoga regulates cortisol. Cortisol activates renin which causes hypertension
  • Diet rich in potassium: Eating foods rich in potassium such as potato, banana, tomatoes, and raisins
  • Control salt intake: sodium is responsible for hypertension, reducing your salt intakes reduces sodium level
  • Dark chocolates: This type of chocolate contains flavanols which help in reducing blood pressure
  • Reduction in alcohol intake: Reducing your alcohol intake can help in the treatment of your hypertension
  • Drinking decaf coffee: coffee has been discovered to enhance the effect of stress and cortisol on the body, thereby leading to high blood pressure. Drinking a decaf coffee can help in treating and reducing your blood pressure.
  • Drinking tea: teas especially green tea can help in reducing blood pressure.
  • Stress reduction: resting and stress reduction is the fastest way to treat hypertension, A stressful life would not create a chance for exercise and healthy habits. Try to make your weekends free
  • Music: Listening to music consistently and combined with slow breathing can help in the treatment of hypertension.
  • Treat underlying disease: Treat any underlying diseases or conditions with proper healthy diet plan
  • Increased intake of soy protein: Increasing your intake of soy protein can help in treatment of hypertension
  • Avoiding processed foods: Processed food contains empty calories and can cause hypertension
  • Reduction of soft drinks and fizzy drinks: sugary drinks contains empty calories and can lead to obesity which is a predisposing factor for hypertension
  • The last way to treat hypertension with diet and exercise its consistency and determination. For any of these methods to work, you need to be determined and consistent in whatever you do. Hypertension didn’t start in a day, it developed over time, eliminating it with diet and exercise also should be done over an extended period of time.

You can treat that hypertension with a good training routine and exercise if you feel any unwanted the nearest doctor.

Top 15 Ways to Treat Hypertension with Diet and Exercise 


Marchione, V. (2017). Pulmonary Hypertension: Safe Exercises, Diet & Other Treatment Tips. [online] Bel Marra Health – Breaking Health News and Health Information. Available at: [Accessed 7 Oct. 2017].

Medical News Today. (2017). Hypertension: Causes, symptoms, and treatments. [online] Available at: [Accessed 7 Oct. 2017]. (2017). Description of the DASH Eating Plan – NHLBI, NIH. [online] Available at: [Accessed 7 Oct. 2017].

Prevention. (2014). 13 Ways To Lower Blood Pressure Naturally. [online] Available at: [Accessed 7 Oct. 2017].

Riberio, M. (2017). 9 Diet Tips to Live Better With Pulmonary Hypertension | Pulmonary Hypertension News. [online] Pulmonary Hypertension News. Available at: [Accessed 7 Oct. 2017].


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