Skip to main content

How to Control Your Blood Pressure Going Up and Down

I'm passionate about good health, nutrition, and the prevention of diseases. I regularly study nutrition updates, especially about diabetes.


Majority of us have not taken the trouble to check our blood pressure. Can you find a person without blood pressure? We are on the move and as such, our blood pressure can rise. Yes, that can be good but at extreme or minus level, no. You either had to stop and lie down. I do not say sit down. But lie down. How long you lie down 10, 15, 20, 30, or 60 minutes is worth your effort. I do regularly take the dead man posture in my rest or relaxation routine. This can lower blood pressure. It can even keep it normal. The moment you rise, it begins to shut up. A person without a blood pressure is literally a dead being. Hence, in relaxation and resting, the dead man posture can help lower blood pressure.

Listen Your Blood Pressure is Talking to You

195 over 130 millimeters of mercury is high blood pressure reading. This can be followed by a heart attack, stroke, or heart failure. They are caused by lack of knowledge or outright ignorance; especially among the very knowledgeable persons.

Have you ever had your blood pressure checked by a practicing nurse or health worker? Your heart pumps blood into every part of your body, via the arteries. This movement or force of the blood in the blood vessels is the blood pressure. Clinically, measurement is expressed in millimeters of mercury. Reading is done in two numbers, systolic (the higher) over diastolic (the lower) number. The first reading takes the pressure in your artery when the heart beats or the heart muscles contracts. The second reading is the pressure inside the artery between the heartbeat that is when the heart muscles are resting between beats and refilling with blood. Any blood pressure reading below 120 over 80 mm Hg, for example, 100/75 seems normal. Between 100/80 to 120/80 is safe. Extremely below and above these levels calls for vital medical attention. Blood pressure can tell much about your state of health. I can relate some years ago when I went to see my doctor. The consulting nurse took my blood pressure first and then computed my weight. This is in the spirit of best medical practice. Some weeks ago, I had my blood pressure check by a nurse and it was okay. What about you?

The Dead Man Posture

The Dead Man Posture

The Dead Man Posture

I Had my Blood Pressure Check Regularly

Checking  Blood Pressure

Checking Blood Pressure

Drugs can Bring Your Blood Pressure Down for a While


Who Has Got A Blood Pressure?

Every Person Has A Blood Pressure. we all need our blood pressure surge to a safer level. At extreme point beyond this safe level or lower, we are as good as dead. A safe blood pressure varied with individuals. It all depends on body weight. An overweight person has a higher blood pressure than the normal level. An underweight person falls below the normal level.

It is easy to put on weight than to lose weight. It is easy to consume ice creams, fried chips, cakes, chocolates and pop-corns, and foods that have a high propensity to put on weight quickly and easily. Others are alcohol and sugary drinks. These are the primary ways the majority of us put on unnecessary weight. Neither, we do not care for our bodies; or do we take the time to prepare a healthy balanced meal at home most times. Instead, we frequently dine out. Yes, we go for convenience foods like canned bean or chicken and rice or beef. These we believe are much cleaner and healthful. But we usually end up with a problem.

Eat a Naturally Balance Diet

Eat a naturally balanced diet. A portion of balanced natural food is energetic and medicinal to the human body. It builds the body, restored system functions and protects from sickness and disease. If a person eats white bread and polished rice for a long time without complementing the meal with organic food nutrients, it will soon be obvious that sickness will result. A person who eats the same type of meal in its natural state, that is brown rice and brown bread will be much better.

Nevertheless, fats, oils, and proteins should not be ruled out. In addition to vegetables, fruits, and herbs that provide mineral salt, vitamins, and essential oils. You like a good meal. But too much of a good diet can cause much harm than good. A person should control his/her eating habit.

A Naturally Balanced Meal

A balanced diet

A balanced diet

Make Your Meals with Organic Ingredients

 Natural Food Items

Natural Food Items

Less Carbohydrates

An egg is a source of life. As such, it contains all that it takes the body to nourish. An egg is a well-balanced food. In a meal, balance in quality and quantity takes precedent. However, when it comes to lowering one’s blood pressure, less becomes more.

All process refine carbohydrates as white sugars, white flours in making bread, biscuits, and cakes; white or polished rice are destitute of essentials. When eaten, these tend to clog the body with waste instead of energy. They all give a feeling of fill up. In the end, they are the cause of much harm to our bodies. Limit they use in your meal.

To help lower your blood pressure if you ever had one, less of every food that is harming you becomes better. You can get all these from natural foods as can be seen from my receipts here.

An Egg is a Balanced Food



Fat Bones

Some persons are born with fat bones. The fatter the bone, the thick body you are. Likewise, those with thin bones tend to be thinner in flesh. They seem not to have the capacity to put on extra weight. These thin people no matter what they eat, ice cream, chocolates, sweet cola, and malt drinks, cream crackers, popcorn, plantain or potato chips, meat, you can name the weigh gaining foods you know. They stay thinner. They do not have the bone or skeleton to hold the extra weight or flesh. But their body is strong and radiates with good health.

With this said, is the propensity to get high blood pressure seems to be more prone to fat persons?

Nevertheless, a high blood pressure reading that seems positive to a normal fat person will be negative to a thin person. A natural fat person is not readily a candidate for high blood pressure.

That thin persons too can be affected with high blood pressure cannot be ruled out. Factors like heavy drinking of alcohol or sugary beverages, heavy smoking; excessive use of condiments and species plus hereditary issues are the contribution.

Short persons on the average seem to be heavier than the normal fat person. These two are affected by high blood pressure.

A Fat Person has Fat Bone

A Fat Person

A Fat Person

Cooked Chutney

Chutney is a mixture of:

  • Seasonings.
  • Spices.
  • Herbs.
  • Fruits.
  • Vegetables.

The base can be a fruit or vegetable. Half cooked, chilled to eat with rice or bread, and any meal, chutney provides a cheap natural means to get essential mineral, and multivitamins in a diet.

However, you can make a meal with the chutney rule that incorporates all the elements in less than an hour. The preparation will make fat persons lost some weight.


  • 1 medium size fresh sweet potato 50 g.
  • Fresh sardine 4 medium pieces.
  • 45 ml of peanut oil for frying fish.
  • 1 piece unripe cayenne (capsicum) pepper.
  • 1 piece red hot pepper.
  • 1 lubes of garlic. No trouble with the obnoxious smell when garlic is cooked.
  • 1 medium onion.
  • 1/2 teaspoon ginger powder.
  • 2 tablespoon red palm oil or peanut oil for cooking the potato.
  • Fresh green leafy vegetables: pumpkin, sage, curry, basil or celery (you can use any not mentioned here as desire). I used fresh basil generously for flavor.
  • 1/4 teaspoon salt. Green leafy vegetables have enough sodium in them.
  • Cooking water.


  1. Descale and clean fish. Wash well in clean water. Or used tinned sardines.
  2. Salted it with two pinches of salt.
  3. Place fish in sun for a brief 10 minutes for the water to drain.
  4. Light stove or cooker.
  5. Put on frying pan.
  6. Pour oil into frying pan.
  7. Put fish in frying pan and fry for 3 minutes on either side. Or open canned sardine and remove fish into frying pan and warm without oil for 3 minutes.
  8. Remove fish into eating pan.
  9. Wash potato in fresh clean water with a sponge using a knife to scrub the skin and remove any had impurity.
  10. Cut the potato into smaller chips. Do not peel.
  11. Put this into a cooking pot with little water. Potato has enough water. Also, consider water in the onions and other fresh ingredients.
  12. Remove fish when done and put on a pot with potato.
  13. Cook for 5 minutes with a little dry pepper.
  14. Wash the fresh peppers and grind or blend it.
  15. Put in the cooking pot.
  16. Peel the garlic and onions and chip all into the pot and stir.
  17. Cook for 2 minutes.
  18. Add the ginger powder and pinches of salt.
  19. Add 2 tablespoon palm or peanut oil.
  20. Cook for 2 minutes.
  21. While you wash the green vegetable and cut into smaller chunks.
  22. Put the greens (basil or your choice) into the boiling pot. Stir and cook for 2 minutes.

23. Stir again and it is done.

24. Serve two persons and can be taken with a cup of milked black tea for super.

This is a weight reducing meal. It is suitable if you had high blood pressure. You can take this once daily.

I Harvested my Sardines And Mullets at a Water Front

Fresh Mullets and Sardines

Mullet and sardines are heart friendly and helps lower the blood pressure.

Mullet and sardines are heart friendly and helps lower the blood pressure.

Spread the Sardines and Mullet in the Sun

Drying Mullets And Sardines In The Sun

Drying Mullets And Sardines In The Sun

The Product

The finish product

The finish product

A Cup of Milk Black Tea


Health Benefits of Receipt

You should regard your blood pressure as the most vital factor in your daily health. Blood carries nutrients round about the body. So what we eat and assimilate is what we become.

  • Lower the body weight due to low calorie intake.
  • Lower the blood pressure.
  • Regulates the blood pressure.
  • Prevent high blood pressure.

Additional Health Benefits:

  • Full of natural goodness; vitamins, mineral salts, and trace elements.
  • Prevents diabetes mellitus.
  • Increased energy due to numerous combination of synergy food combination, animal plus plant sources.

Complex Against Refined Carbohydrates

When it comes to lower blood pressure, complex carbohydrates are much more valuable and should be preferred to refined carbohydrates. Complex carbohydrates are of three types: Concentrates, fibers and root tubers. Concentrates are grains, cereals, and nuts. Almost any dried carbohydrates should be regarded as concentrates because 95-98% of the water content of the food has been removed.

These should be taken in combination for maximum benefits. Besides vitamins and mineral salts, these also contain photochemical. Whole grain concentrates has the germs and brans in the food. In refined wheat and rice, these are removed. The list below is only a guide.

Complex starch: brown rice, whole wheat, sweet corn, legumes and millet, peanuts and bean.

Complex fibers: green bean, eggplant, carrots, cucumbers, and red and green peppers, okra, and green leafy vegetables.

Complex root tubers: yams, sweet potatoes, potato, and cocoyam.

Simple carbohydrates (fruits): melon, apple, cherries, berries, and mango; peach and oranges.

Complex carbohydrates are digested and absorbed slowly by the body and gives long, lasting energy. A carbohydrate like refined sugar will give you quick energy that will sooner crash, leaving you tired and lethargy. The foods listed below according to the Food and Agricultural Organization of the WHO has a low GI of 1 and 2. Cracked barley, skim milk, macaroni, sweet potato, yam, and tomato=1. Barley flour, oat bran, puffed wheat, apple and banana; orange, mango, pawpaw, baked beans and black-eyed beans and honey=2. All complex carbohydrates should be cooked half done.

Yam Tubers has a Glycemic Index (GI) 1

A yam tuber

A yam tuber

10 Algorithm Steps to Lower Your Blood Pressure

You can lower your blood pressure if you are a likely candidate.

  • Cut down your consumption of red meat, beef, and all solid fats like margarine.
  • Reduced your consumption of an egg to two times in a week.
  • If you are a heavy drinker, reduce it to a glass or have it with a lemon slice.
  • Avoid tobacco, cigar or reduce it.
  • Increase consumption of omega fatty acid fish foods, sardines, mullet, and salmon.
  • Add lean meat to your diet.
  • Vegetable protein: bean, peanuts, cashew, and breadfruit should be a regular feature of a good meal.
  • Substitute virgin vegetable oil and fats to animal products.
  • Eat animal fats twice a week.
  • Regular exercise three times a week in your living room if you cannot do it outdoor. Walking is good exercise. So is swimming. Mayo Clinic advice that you do not do all weekly exercise overload on a weekend. In other words, if you scheduled your exercises on Monday, Wednesday, and Friday in a week, and you failed to carry through, do not do all on a Saturday.
  • “The Dietary Approaches to Stop Hypertension (DASH)” by the Mayo Clinic is that you eat a healthy, natural diet.

The Latest Technique In Reducing High Blood Pressure

The traditional methods of reducing blood pressure either by medication, exercise, and diet have results. Lately, a new technique called "Mindfulness-Based Stress Reduction MBSR" system was developed. It is generally called: New Technique Can Reduce High Blood Pressure. Type these words into your browser and you are done.

The good thing about this method is that it is primarily based on relaxation. You need to relax the mind and body now and then. In relaxing, one release tension. Think of it this way. When angry and getting crossed, your blood pressure rise! As you relax, it goes down. Many of us know this. This is why we must practice relaxation regularly.

Blood Pressure Charts

On a blood pressure chart, readings of 120 to 190 on the top is considered high. Over 120 to 140 is pre-high blood pressure. Within 120 to 80 is the idea blood pressure. Below 80 is low. A good diet will increase your weight and your blood pressure. You can consult your doctor on this for medication. The table below make this clearer.

Systolic and Diasystolic Blood Pressure Readings

Blood pressure chat.

Systolic (higher)Diasystolic (lower)Remark


79 or 80




Pre-hypertension ( HBP stage1)



Hypertension (HBP stage2) Systolic and D

The Human Body

This has been described variously as food, dust, water, and machine. We are what we eat or made of. As a teenager, one of my favorite meals is fresh plantain with fresh sardines in pepper soup source. I grow healthy and gained weight. SoonI was being called "plantain." So I regularly eat organic meals at home. Some persons go for convenience foods, which breaks health.

What do You Think?

For each question, choose the best answer for you.

  1. Why do you like a certain meal?
    • It help me gain weight and stay in good health.
    • It is convenience.


Use the scoring guide below to add up your total points based on your answers.

  1. Why do you like a certain meal?
    • It help me gain weight and stay in good health.: +0 points
    • It is convenience.: +0 points

Interpreting Your Score

A score of 0 means: ?

Lowering Your Blood Pressure

Lowering your blood pressure is easy. You can seek medical advice. Blood pressure is a medical condition, and because you have it, your doctor will prescribe a medical medication for you. It will help you for a while but not a substitute for a good meal. Alternately, you can also seek herbal help and resort to natural means.

Increasing your consumption of fruits and vegetables, plus low-fat fishes that are low in cholesterol will bring your BP to normal or low blood pressure. Cholesterol in animal fats are hard to be used by the human body but are essential in lower amounts.

Nutritional Information

Basic information on food values came to be obtained in most good dictionaries of nutrition. However, in the online world, good software to compute the food value of most food items are now available. Some websites like My Fitness Pal or CalorieKing required you to register as a member and buy the tool.

More so, the United States Department Of Agriculture (USDA) has a comprehensive list of major food value that you can ever imagine.

High Blood Pressure Explained

Cholesterol Content of Some Food Fats

Cholesterol Content Of Fats

Food ItemsCholesterol ContentRemarks

Beef Brain



Egg yolk







To lose weight and lower your blood pressure, two important factors should be taken note of. One, a healthy diet plan and a change in lifestyle. Sedentary lifestyles allow you to put on weight. The more weight you gain, and your blood pressure rise. So, better plan for a good diet low in animal and hard fats. Lessen your intake of carbohydrate and any other consumptions that you suspect make you put on more body tissue than necessary. They are no hard and fast rules here as to what to eat or not to eat. I recommend that you take less of any of your favorite healthy diet.

Again, be physically active. Take a short walk daily if you have not the time for an exercise. One-quarter of a mile walk will do you a lot of good if undertaken two or three times in the week.

Ready for a Swim


I like Swimming in Open Water

Swimming is an exercise

Swimming is an exercise


1. Mayo Clinic

2. Post Gazette

3. United States Department of agriculture.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2014 Miebakagh Fiberesima


Miebakagh Fiberesima (author) from Port Harcourt, Rivers State, NIGERIA. on April 02, 2019:

Hi, Robert, Everyone once awhile needs to check his/her blood pressure. This is good so as to avoid a major health hazard later. Yesterday, I received a post-comment on a fellow hubber that she wants to do some exercises. I encouraged her to see her doctor in addition. Health is wealth and should not be thrown away as a waste.

Robert Sacchi on April 02, 2019:

Thank you for posting. Good information about an important health topic.

Miebakagh Fiberesima (author) from Port Harcourt, Rivers State, NIGERIA. on April 01, 2019:

Hi, Virginia, thanks for visiting, and weighing in. It really will. But you must also have to consult your doctor about this. He or she will tell you other things as well for restoring your blood pressure to normal due to your age.

What do you regularly eat that make you put on extra pounds? Fruits from your gardens? That can be. Cut it down. Instead, add some vegetables which have less starch and sugars to your daily diet. Fruits carry a lot of sugar. Too much, especially the red, yellow, and pinkish ones should be eaten occasionally, and thanks.

Virginia Allain from Central Florida on March 30, 2019:

I always used to have low blood pressure, but recently have noticed it getting higher. I've put on some extra weight and plan to exercise more to lose some pounds. Hoping that takes care of it.

Related Articles