12 Best Ways To Lower Your Blood Pressure Naturally

Lowering your blood pressure is not limited to medications alone.

There are several other options to lower blood pressure, such as exercise, potassium-rich foods, dark chocolate, improving your sleep quality, and incorporating garlic into your diet.

Similarly, cutting back on substances like sugar and alcohol can also aid in maintaining healthy blood pressure levels.

Understanding How to Lower Your Blood Pressure

Blood pressure is a critical indicator of your overall health is measured in millimeters of mercury (mmHg). It is expressed as two numbers: systolic (top number) and diastolic (bottom number). A healthy blood pressure reading is below 120/80 mmHg.

Unfortunately, nearly half of all adults in the US have high blood pressure, also known as hypertension, which is often referred to as the “silent killer” due to its lack of symptoms but high risk of heart disease and stroke, two of the leading causes of death in the US. [1];[2]

The systolic blood pressure is the pressure when the heart pumps blood into the arteries throughout the body, while the diastolic blood pressure is the pressure in the blood vessels when the heart is filling and relaxing between beats.

Blood pressure levels depend on the amount of blood the heart pumps and the resistance to blood flow in the arteries. Narrower arteries result in higher blood pressure. If your blood pressure falls above the normal range but under 130/80 mmHg, you are classified as having elevated blood pressure, indicating an increased risk of developing high blood pressure.

Fortunately, there are steps you can take to reduce your blood pressure and lower your risk without relying on medications.

Here are 12 effective ways to lower your blood pressure levels:

Exercise Regularly

Regular physical activity is important to keep you in good health. Exercise can help control high blood pressure, manage your weight, strengthen your heart, and lower your stress level.

According to Colin A. Craft, MD, physician at Penn Heart and Vascular Center Washington Square, “aim for at least 150 minutes of exercise per week of moderate-intensity physical activity, such as brisk walking.” [3]

Regular physical activity has been proven to be an effective way to lower high blood pressure by 5 to 8 mm Hg [4]; [5]

The American College of Cardiology and the American Heart Association recommend moderate-to-vigorous intensity physical activity for 40-minute sessions, three to four times per week [9].

A meta-analysis of 65 studies has also shown that aerobic and resistance exercises can significantly reduce blood pressure, especially in men [6].

Furthermore, engaging in aerobic exercise, such as walking, jogging, cycling, swimming, dancing, or doing tai chi, and strength training exercises, like lifting weights, at least two days a week, can also help reduce blood pressure [7]; [8];[10].

Regularly increasing your heart and breathing rates through exercise strengthens your heart, enabling it to pump blood with less effort, which reduces pressure on your arteries and lowers your blood pressure.

In addition, simple activities like using the stairs, walking instead of driving, doing household chores, gardening, going for a bike ride, or playing a team sport can also increase your activity level and contribute to lowering blood pressure.

A 2014 review also identified several exercise combinations, such as high-intensity interval training, short bouts of exercise throughout the day, and walking 10,000 steps a day, that can lower blood pressure [11].

Follow A Healthy Diet

Maintaining a healthy diet is an effective way to lower high blood pressure by up to 11 mm Hg [12].

A diet rich in whole grains, fruits, vegetables, and low-fat dairy products, and low in saturated fat and cholesterol is recommended for managing blood pressure.

Two eating plans that can help control blood pressure are the Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet [13].

Additionally, incorporating foods rich in potassium, such as fruits and vegetables, in the diet can help lessen the effects of salt (sodium) on blood pressure. It’s important to note that getting potassium from food sources is preferred over supplements.

Limit Your Sodium Intake

Reducing sodium in your diet can have a significant impact on your heart health and help lower high blood pressure by about 5 to 6 mm Hg [14]; [15].

In general, limit sodium to 2,300 milligrams (mg) a day or less. However, a lower sodium intake — 1,500 mg a day or less — is ideal for most adults.

It’s important to note that people respond to salt differently.

Some individuals are salt-sensitive, and a higher salt intake increases their blood pressure, while others are salt-insensitive and can handle a higher salt intake without raising their blood pressure [16].

To reduce salt intake, the National Institutes of Health recommends following the DASH (Dietary Approaches to Stop Hypertension) diet [17].

The DASH diet emphasizes low-sodium foods, fruits and vegetables, low-fat dairy, whole grains, fish, poultry, beans, and fewer sweets and red meats. By adopting the DASH diet, you can significantly lower your sodium intake and improve your heart health.

To decrease sodium in your diet, you can also try the following tips:

• Read food labels: Look for “low salt” or “low sodium” versions of the food and beverages you normally buy.
• Eat fewer processed foods: Nearly 70 percent of the sodium we eat comes from processed, prepackaged, and restaurant foods.
• Avoid adding salt: Use salt substitutes such as spices, garlic, herbs, and other seasonings in place of some or all of the salt to add flavor to your favorite dishes.

Remember, even a small reduction in sodium can have a big impact on your heart health.

Increase Your Potassium Intake

Increasing your potassium intake and cutting back on salt can also lower your blood pressure. [20]

Potassium helps regulate heart rate and can also reduce the effects of sodium in the body. “Potassium helps your body get rid of sodium and also eases tension in your blood vessel walls, both of which help to further lower blood pressure,” says Dr. Craft.

The most effective way to increase your potassium intake is by adjusting your diet, as opposed to taking supplements.

Potassium-rich foods include: [18]; [19]

• Fruits like bananas, melons, oranges, apricots, avocados, and tomatoes
• Milk, yogurt, and cream cheese
• Leafy green vegetables, potatoes, and sweet potatoes
• Tuna and salmon
• Beans
• Nuts and seeds

While incorporating these foods into your diet can improve heart health, it is essential to talk with your doctor about the potassium level that’s right for you. If you have significant kidney disease, you should avoid consuming too much potassium because your kidneys may not be able to eliminate it.

The NIH recommends that adults aim for a daily intake of 2,600-3,400 mg of potassium from whole foods. Some specific examples of potassium content in foods include:

• One medium banana: 400 mg
• 1/2 cup of cooked spinach: 420 mg
• 1/2 cup of cooked black beans: 305 mg
• 1/2 cup of cooked sweet potato: 200-250 mg
• 3 oz of cooked salmon: 300-400 mg

Reduce Your Alcohol Consumption

While moderate alcohol consumption has been shown to have potential health benefits, excessive alcohol intake can lead to a sudden spike in blood pressure.

According to a 2006 study, drinking 10 grams of alcohol can raise blood pressure by 1 mm Hg [21].

A standard drink contains 14 grams of alcohol, and a moderate alcohol intake is defined as up to one drink per day for women and up to two drinks per day for men [22]; [23].

Drinking more than 30 grams of alcohol may initially lower blood pressure, but after 13 hours or more, systolic and diastolic blood pressure increases [24].

Therefore, it’s important to monitor your alcohol intake and stay within the recommended limits. Drinking too much alcohol can increase body weight and contribute to higher blood pressure [25].

Men should not consume more than two drinks per day, and women should not consume more than one drink per day. It’s essential to remember that the size of a standard drink varies depending on the type of alcohol.

Excessive alcohol consumption can lead to a range of health issues, including high blood pressure, liver disease, and certain types of cancer. If you’re struggling to control your alcohol consumption, it’s important to seek help from a healthcare professional or support group.

Quit Smoking

Quitting smoking is a tough challenge, but the benefits to your overall health are immeasurable. While smoking causes an immediate but temporary increase in blood pressure and heart rate, the long-term effects are even more harmful.

The chemicals in tobacco can damage blood vessels, cause inflammation, and narrow arteries, ultimately resulting in higher blood pressure.

Secondhand smoke can also have detrimental effects on blood pressure, as evidenced by a study showing that nonsmokers in smoke-free public places had lower blood pressure than those in areas without such policies. [26]; [27].

Smoking not only damages the heart and blood vessels but also increases the risk of heart disease. Fortunately, quitting smoking can significantly reduce the risk of these negative health outcomes.

Consulting a healthcare provider about the best ways to quit smoking is a wise step toward better health.

Manage Stress

Chronic stress is a leading contributor to high blood pressure, and it’s crucial to find healthy ways to manage stress to reduce its impact on your body.

While it may not always be possible to completely eliminate stress, there are various effective methods of stress management, including relaxation techniques such as deep breathing, meditation, or yoga.

Additionally, finding time for activities you enjoy and spending time with loved ones can also help to reduce stress levels.

Getting enough sleep is another crucial aspect of managing stress as chronic sleep deprivation can contribute to high blood pressure and other health problems. Therefore, it’s essential to aim for 7-8 hours of sleep per night to help manage stress and improve overall health.

In today’s stressful times, it’s important to find ways to reduce your own stress for the sake of your health and blood pressure. You can listen to music daily, practice deep breathing, take a walk, read a book, or watch a comedy, among other things.

Listening to music daily has also been shown to reduce systolic blood pressure. [28]

A 20-year study showed that regular sauna use reduced death from heart-related events. [29]

And one small 2015 study has shown that acupuncture can lower both systolic and diastolic blood pressure. [30]

Get Enough Sleep

When you sleep, your blood pressure usually decreases. Poor sleep can have an impact on your blood pressure, and those in the middle-aged range who don’t get enough rest are particularly prone to having elevated blood pressure. [31]

For certain individuals, achieving a peaceful night’s sleep can be a challenge. Here are a few tips to help you drift off into a restful slumber: [32]

• Try setting a regular sleep schedule.
• Spend time relaxing before bedtime.
• Exercise during the day.
• Avoid daytime naps.
• Make your bedroom comfortable.

A study found that those who consistently slept for less than 5 hours a night were at a greater risk of developing high blood pressure in the long run. [33]

Getting enough sleep is essential for maintaining healthy blood pressure levels.

The average adult should aim for 7-9 hours of sleep each night in order to avoid the negative effects of sleep deprivation, such as elevated blood pressure and other health issues.

Lose Weight

Maintaining a healthy weight is important for overall health and can significantly impact your blood pressure.

According to a review of several studies, weight loss diets can reduce blood pressure by an average of 3.2 mm Hg diastolic and 4.5 mm Hg systolic [34].

Blood pressure often increases as weight increases, and losing even a small amount of weight can help lower blood pressure.

In fact, for every kilogram (about 2.2 pounds) of weight lost, blood pressure might decrease by approximately 1 millimeter of mercury (mm Hg) [35]; [36].

In addition to weight, waist circumference also plays a crucial role in blood pressure.

Men with a waist measurement greater than 40 inches (102 centimeters) and women with a waist measurement greater than 35 inches (89 centimeters) are at an increased risk of high blood pressure [35]; [36].

Furthermore, maintaining a healthy weight can also reduce the risk of other potential medical problems associated with obesity.

Overall, it is clear that maintaining a healthy weight is crucial for managing blood pressure and reducing the risk of related health issues.

Making lifestyle changes, such as adopting a healthy diet and increasing physical activity, can lead to gradual and sustainable weight loss, which can result in significant improvements in blood pressure and overall health [34].

Try Medicinal Herbs

Herbal medicines have long been used in many cultures to treat a variety of ailments. [37]

It has been suggested that certain herbs may be beneficial in reducing blood pressure, but further research is needed to determine the most effective doses and components.

Before taking any herbal supplements, it is important to consult with a doctor or pharmacist, as they may interact with prescription medications.

Here is a list of plants and herbs that are used in various cultures to help lower blood pressure:

• black bean (Castanospermum australe)
• cat’s claw (Uncaria rhynchophylla)
• celery juice (Apium graveolens)
• Chinese hawthorn (Crataegus pinnatifida)
• ginger root
• giant dodder (Cuscuta reflexa)
• Indian plantago (blond psyllium)
• maritime pine bark (Pinus pinaster)
• river lily (Crinum glaucum)
• roselle (Hibiscus sabdariffa)
• sesame oil (Sesamum indicum)
• tomato extract (Lycopersicon esculentum)
• tea (Camellia sinensis), especially green tea and oolong tea
• umbrella tree bark (Musanga cecropioides)

Practice Yoga

Yoga is a holistic approach to health that encompasses breathing control, posture, and meditation techniques. Not only does yoga provide numerous benefits for physical fitness and flexibility, but it can also be effective in reducing stress and blood pressure.

According to a 2013 review, individuals who practiced yoga experienced an average blood pressure decrease of 3.62 mm Hg diastolic and 4.17 mm Hg systolic compared to those who didn’t exercise [38].

The effectiveness of yoga for reducing blood pressure is enhanced when it includes breath control, postures, and meditation.

In fact, studies have shown that yoga practices that incorporate all three elements are nearly twice as effective as those that don’t [39]. The breathing techniques used in yoga can help calm the mind and reduce stress, while the various postures can improve blood flow and circulation.

Additionally, meditation has been shown to help regulate the autonomic nervous system, which can also lead to lower blood pressure.

Take Supplements

There are several supplements that have shown promise in reducing blood pressure, including potassium, magnesium, and fish oil.

Potassium helps regulate blood pressure by counteracting the effects of sodium in the body, and increasing potassium intake through diet or supplements can help lower blood pressure.

Magnesium plays a crucial role in blood pressure regulation by relaxing the blood vessels.

Good dietary sources of potassium include bananas, sweet potatoes, avocados, spinach, and white beans, while good dietary sources of magnesium include almonds, spinach, cashews, peanuts, and black beans.

Fish oil supplements, high in omega-3 fatty acids, have also shown benefits in reducing inflammation and blood pressure.

A meta-analysis of fish oil and blood pressure found a mean blood pressure reduction in those with high blood pressure of 4.5 mm Hg systolic and 3.0 mm Hg diastolic [42].

Garlic extract and citrulline are additional supplements that have demonstrated the ability to lower blood pressure.

A meta-analysis found that for people with high blood pressure, garlic supplements reduced their systolic blood pressure by up to about 5 mm Hg and reduced their diastolic blood pressure by as much as 2.5 mm Hg [40]

According to a 2009 clinical study, a time-release garlic extract preparation may have a greater effect on blood pressure than regular garlic powder tablets [41].

Whey protein

This protein complex derived from milk may have several health benefits in addition to possibly lowering blood pressure [43].

Magnesium

Magnesium deficiency is related to higher blood pressure. A meta-analysis found a small reduction in blood pressure with magnesium supplementation [44]

Citrulline

Oral L-citrulline is a precursor to L-arginine in the body, a building block of protein, which may lower blood pressure. [45]

While these supplements are readily available, it is essential to consult with a healthcare provider before adding them to your diet.

However, it is important to talk to a healthcare provider before taking any supplements, as they may interact with other medications or have adverse effects.

The Bottom Line

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High blood pressure can have serious health consequences, but there are many natural ways to lower it without medication. By incorporating the 12 tips outlined in this article into your daily routine, you can help to lower your blood pressure and improve your overall health and wellbeing.

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