Kidneys have a natural way of maintaining blood pressure, if you follow these 5 habits backed by both modern medicine and Ayurveda

Time of India

29-07-2025

Your kidneys are remarkable organs that help keep your body in balance. They filter waste and excess salt from the blood and release hormones that adjust blood vessel tone, all of which plays a role in regulating blood pressure.
In fact, when your kidneys are functioning well, blood pressure tends to stay in a healthy range naturally. However, high blood pressure can damage the tiny vessels in the kidneys and weaken their ability to work properly.
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Both modern medicine and Ayurveda agree: healthy kidneys are key to steady blood pressure. By combining simple habits backed by science and traditional Ayurvedic wisdom, you can support your kidneys and help your body maintain blood pressure more naturally.
Here are five effective ways to do it:
1. Drink Plenty of Fluids (Water, Herbal Teas, and Coconut Water)
Staying well hydrated is one of the easiest and most effective ways to help your kidneys flush out toxins and excess salt. Aim to drink clean water throughout the day and consider natural, caffeine-free options like herbal teas.
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In Ayurveda, cooling drinks such as coconut water are especially valued, they hydrate the body and help balance internal heat. Coconut water or plain water can also provide your kidneys with a steady flow of fluid, helping to prevent the formation of kidney stones.
Try to avoid sugary drinks, fizzy sodas, and too much caffeine, as these can dehydrate your body and add extra strain on the kidneys.
2. Eat a Balanced, Low-Salt Diet Rich in Fruits and Vegetables
A healthy diet is essential for kidney health and blood pressure control. Focus on whole, minimally processed foods. Fill your plate with colourful fruits and vegetables like berries, apples, leafy greens, carrots, and cucumbers, all of which are rich in fibre, vitamins, and natural potassium.
Potassium helps balance sodium in the body and can naturally help lower blood pressure. Also include whole grains (such as brown rice, oats, and barley), beans, and lentils for added nutrients and fibre. Lean proteins like chicken, fish, and eggs can be eaten in moderation. Red and processed meats should be limited.
Reducing your salt intake is crucial. Too much salt causes the body to retain water, which increases blood pressure. Cook meals at home when possible and flavour your food with herbs and spices like garlic, coriander, turmeric, and ginger instead of relying on salt. Avoid high-salt processed foods such as canned soups, ready meals, and crisps. Over time, lowering salt intake can significantly reduce kidney stress and help regulate blood pressure.
3. Stay Active and Maintain a Healthy Weight
Regular, moderate physical activity supports both kidney and heart health. Movement, such as walking, cycling, swimming, or gentle yoga, improves blood circulation and helps control body weight. Excess weight is closely linked to high blood pressure, which places more strain on the kidneys.
Even a modest weight loss can lower blood pressure and ease the workload on your kidneys. Aim for at least 30 minutes of physical activity most days of the week. You can break it up into shorter sessions, like morning walks or evening stretches. If you have any health conditions, check with your doctor before starting a new exercise routine.
According to a report, being active "can help you manage your weight and help to lower your blood pressure," which supports overall kidney function.
4. Try Kidney-Friendly Foods and Ayurvedic Herbs
Certain foods and spices are traditionally used in Ayurveda to support kidney function and help lower blood pressure. Consider including the following in your diet (after consulting your doctor or an Ayurvedic expert):
Ginger and Turmeric:
These spices have mild anti-inflammatory and antioxidant properties. Add them to meals or drink as tea to support healthy circulation.
Leafy Greens and Berries:
Spinach, kale, blueberries, and pomegranates are rich in antioxidants and potassium, which benefit both the kidneys and heart.
Punarnava (Boerhavia diffusa):
An Ayurvedic herb known for its natural diuretic effects, helping flush out excess fluids and toxins.
Gokshura (Tribulus terrestris):
Traditionally used for urinary and kidney health, it may also help prevent minor bladder issues.
Arjuna (Terminalia arjuna):
A herb used in Ayurveda for cardiovascular support; it is believed to help relax blood vessels and reduce blood pressure.
Brahmi (Bacopa monnieri):
Known for calming the mind, it is traditionally believed to reduce stress-related blood pressure spikes.
Ayurveda recommends cooling foods like cucumber, melon, and coconut water for people with high blood pressure. Avoid very spicy or salty foods, which may aggravate symptoms. For seasoning, try using fennel seeds or fresh coriander, they are thought to be gentle on the kidneys. Always use herbs in moderation and avoid taking herbal supplements without guidance.
5. Manage Stress with Yoga, Breathing, and Good Sleep
Stress releases hormones like adrenaline and cortisol, which raise blood pressure. Chronic stress can force your kidneys to work harder and contribute to hypertension.
Ayurveda places great emphasis on mind-body balance. Simple daily habits such as deep breathing (pranayama), meditation, or gentle yoga can calm your nervous system. Even just 5–10 minutes a day of quiet breathing or stretching can lower stress levels.
Some yoga poses are believed to gently stimulate the kidneys and improve blood circulation. Getting good-quality sleep is also essential. Aim for 7–8 hours of restful sleep each night. Poor sleep raises stress hormones, which may interfere with natural blood pressure control.
Ayurveda suggests a calming bedtime routine, such as a warm oil massage (abhyanga) or herbal teas like chamomile to improve sleep and reduce tension.
By staying calm and well-rested, you allow your kidneys to follow their natural rhythm and do their job of regulating fluid balance and blood pressure.
Small daily changes can make a big difference. Drink clean fluids, eat fresh natural foods, stay active, reduce stress, and consider Ayurvedic guidance to support kidney health.
These five simple practices, grounded in both science and ancient wisdom, empower your kidneys to do what they do best: keep your blood pressure steady and your body balanced.