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A person can lower their blood pressure in several ways. For example, exercising regularly, managing your weight, and making dietary changes. High blood pressure affects nearly half of American adults and 1 billion people worldwide.
If left uncontrolled, high blood pressure increases your risk of heart disease and stroke. However, there are several things you can do to lower your blood pressure naturally, even without medication. Here are 15 natural ways to lower blood pressure.
15 Natural Ways To Reduce High Blood Pressure
1. Learn to manage stress
Stress is a major driver of high blood pressure. When you're chronically stressed, your body is constantly in fight-or-flight mode. On a physical level, this means a faster heart rate and narrowing of blood vessels. When you're stressed, you may also be more likely to engage in habits that can have negative effects on blood pressure, such as drinking alcohol and eating processed foods.
Several studies have explored how reducing stress can help lower blood pressure.
- Listen to relaxing music: Calming music can help relax your nervous system. Research shows that it is an effective adjunct to other blood pressure treatments.
- Underwork: Both overwork and stressful work conditions are linked to high blood pressure.
Bottom line: Chronic stress can contribute to high blood pressure. Finding ways to manage stress can help.
2. Take regular walks and exercise
Exercise is one of the best things you can do to lower high blood pressure. Regular exercise helps make your heart stronger and more efficient at pumping blood, reducing the pressure in your arteries.
150 minutes per week of moderate exercise, such as walking, or 75 minutes per week of vigorous exercise, such as running, can help lower blood pressure and improve heart health. Additionally, some research suggests that getting more exercise can lower your blood pressure even more.
Bottom line: Walking just 30 minutes a day can help lower your blood pressure. Exercising more helps reduce it further.
3. Reduce your sodium intake
Salt intake is high worldwide. The main reason for this is the increased consumption of processed and prepared foods. Many studies have linked high salt intake to high blood pressure and heart events, including stroke.
However, other research shows that the link between sodium and high blood pressure is unclear. One cause for this may be genetic differences in how people process sodium. About half of people with high blood pressure and a quarter of people with normal levels have salt sensitivity.
If you already have high blood pressure, it's worth lowering your sodium intake to see if that makes a difference. Swap processed foods for fresh ingredients and try seasoning with herbs and spices instead of salt.
Bottom line: Most guidelines recommend reducing sodium intake to lower blood pressure. However, this recommendation makes the most sense for people sensitive to the effects of salt.
4. Drink less alcohol
Drinking alcohol can raise blood pressure and increase the risk of several chronic health conditions, including high blood pressure. Although some research has suggested that low to moderate amounts of alcohol may protect the heart, these benefits may be offset by negative effects.
In the United States, moderate alcohol consumption is defined as no more than one drink per day for women and no more than two drinks per day for men. If you drink more than this, you may want to consider reducing your intake.
Bottom line: Drinking any amount of alcohol can raise your blood pressure. So, it is better to keep your diet in moderation.
5. Eat more potassium-rich foods
Potassium is an important mineral that helps your body rid itself of sodium and reduces stress on your blood vessels. Modern diets have increased sodium intake for most people while reducing potassium intake. To get a better balance of potassium and sodium in your diet, eat less processed foods and more fresh, whole foods. Pay attention to.
Foods that are especially high in potassium:
- Vegetables, especially leafy greens, potatoes, tomatoes, and sweet potatoes
- Fruits, including melons, bananas, avocados, oranges, and apricots
- Dairy, such as milk and yogurt
- Tuna and salmon
- Nuts and seeds
- Beans
Bottom line: Eating refreshed fruits and vegetables, which are rich in potassium, can help lower blood pressure.
6. Cut back on caffeine
If you've ever downed a cup of coffee before having your blood pressure taken, you know that caffeine causes an immediate spike in blood pressure. However, there isn't much evidence to suggest that regular caffeine consumption can lead to long-lasting growth.
People who drink caffeinated coffee or tea have a lower risk of heart disease, including high blood pressure, than people who don't. Still, if you suspect you're sensitive to the effects of caffeine, consider cutting back to see if it lowers your blood pressure.
Bottom line: Caffeine can cause a short-term increase in blood pressure. However, for many people, this does not result in long-lasting enhancement.
7. Eat dark chocolate or cocoa
While eating large amounts of dark chocolate may not benefit your heart, small amounts may. This is because dark chocolate and cocoa powder are rich in flavonoids, which are plant compounds that cause blood vessels to dilate.
A 2017 review of studies found that flavonoid-rich cocoa may lower short-term blood pressure levels in healthy adults. For the strongest effects, use non-alkalized cocoa powder, which is especially high in flavonoids and contains no added sugar.
Bottom line: Dark chocolate and cocoa powder contain plant compounds that help relax blood vessels, which can lower blood pressure.
8. Try to lose weight if necessary
Losing weight can make a big difference in heart health in people who are overweight. According to a 2016 study, losing 5 percent of your body weight can significantly reduce high blood pressure.
The effect is even greater when weight loss is combined with exercise. Losing weight can help your blood vessels dilate and contract better, making it easier for the left ventricle of your heart to pump blood.
Bottom line: Losing weight can significantly reduce high blood pressure. This effect is even more pronounced when you exercise.
9. If you smoke, consider quitting
Among the many reasons to quit smoking, the habit is a strong risk factor for heart disease. Each puff of a cigarette causes a small, temporary increase in blood pressure. Chemicals in tobacco are also understood to damage blood vessels. However, studies have not found a conclusive link between smoking and high blood pressure.
This may be because people who smoke regularly develop a tolerance over time. Still, since both smoking and high blood pressure increase the risk of heart disease, quitting smoking may help reduce that risk.
Bottom line: Although there is conflicting research on smoking and high blood pressure, both increase the risk of heart disease.
10. Cut out added sugar and refined carbohydrates
There is a growing body of research showing a link between excess sugar intake and high blood pressure. A 2020 research review found that high consumption of sugar-sweetened beverages is linked to higher blood pressure levels in children and adolescents.
And it's not just sugar — all refined carbohydrates, like the kind found in white flour, turn into sugar quickly in your blood and can cause problems. Some studies show that a low-carb diet can also help lower blood pressure. A review of 12 studies found that following a low-carb diet can lower systolic and diastolic blood pressure, along with several other risk factors for heart disease.
Bottom line: Consuming refined carbohydrates, especially sugar, can raise blood pressure. Some studies show that a low-carb diet can help lower your blood pressure levels.
11. Eat berries
Berries are packed with more than just juicy flavor. They're also full of polyphenols, natural plant compounds that are good for your heart. Polyphenols may reduce the risk of stroke, heart conditions, and diabetes and improve blood pressure, insulin resistance, and systemic inflammation.
In one study, researchers assigned people with high blood pressure to either a low-polyphenol diet or a high-polyphenol diet consisting of berries, chocolate, fruits, and vegetables. Those who ate a diet rich in berries and polyphenols had better markers of heart disease risk.
Bottom line: Berries are wealthy in polyphenols, which can help lower blood pressure and the overall risk of heart disease.
12. Try meditation or deep breathing
While these two behaviors can also fall under "stress reduction techniques," meditation and deep breathing deserve special mention. Meditation and deep breathing can stimulate the parasympathetic nervous system.
This system is engaged when the body is at rest, slowing the heart rate and lowering blood pressure. There has been a lot of research in this area, with studies showing that various meditation styles have benefits for lowering blood pressure.
Deep breathing techniques can also be quite effective. The authors of a 2021 review concluded that practicing diaphragmatic breathing, a deep breathing technique, twice daily for 4 weeks can reduce systolic and diastolic blood pressure. Try guided meditation or deep breathing.
Bottom line: Meditation and deep breathing can activate the parasympathetic nervous system, which helps lower your heart rate and blood pressure.
13. Eat calcium-rich foods
People with low calcium levels often have high blood pressure. Although calcium supplements have not been conclusively shown to lower blood pressure, a calcium-rich diet appears to be associated with healthy blood pressure levels. For most adults, the recommended amount of calcium is 1,000 milligrams (mg) per day.
However, some people, including older adults, may need more. In addition to dairy, you can get calcium from collard greens and other leafy greens, beans, sardines, and tofu. Here is a list of calcium-rich plant-based foods.
Bottom Line: Calcium-rich foods are linked to healthy blood pressure levels. You can get calcium by eating dark leafy greens, tofu, and dairy products.
14. Take natural supplements
Some natural supplements can also help lower blood pressure. Here are some top supplements that have evidence behind them:
- Aged garlic extract: Researchers have successfully used aged garlic extract alongside traditional treatments to lower blood pressure.
- Berberine: Although more research is needed, some studies have found that berberine may help lower blood pressure levels.
- Whey protein: In a 2016 study with 38 participants, those consuming whey protein experienced improvements in blood pressure and blood vessel function.
- Fish oil: Long credited with enriching heart health, fish oil may benefit people with high blood pressure the most.
- Hibiscus: Hibiscus flowers make a delicious tea. They're rich in anthocyanins and polyphenols, which are good for your heart and can lower blood pressure.
Bottom Line: Experimenters have investigated several natural supplements for their ability to lower blood pressure.
15. Eat foods rich in magnesium
Magnesium is an important mineral that helps relax blood vessels. Although magnesium deficiency is rare, many people do not get enough magnesium in their diet. Some studies have suggested that getting too little magnesium is linked to high blood pressure, but the evidence from clinical studies is less clear.
Still, you can make sure you eat a variety of magnesium-rich foods, such as vegetables, dairy products, beans, chicken, beef, and whole grains. Fulfilling the needs.
Bottom Line: Magnesium is an essential mineral that helps regulate blood pressure. It can be found in a wide range of whole foods, including legumes and whole grains.
Frequently Asked Questions
Below are answers to frequently asked questions about lowering high blood pressure.
What will lower blood pressure quickly?
Long-term lifestyle changes, such as reducing salt intake and managing stress, are the best way to lower blood pressure. A quick way to reduce stress is to be active, stretch, and practice deep breathing.
What lowers blood pressure naturally?
Natural ways to lower blood pressure include:
- Reduce stress, such as breathing meditation, exercises, or yoga
- Regular exercise
- Eat a balanced diet.
- Reduce alcohol, sodium, and caffeine intake.
- Maintain a moderate weight
- Quit smoking
What home remedies can one take to lower blood pressure?
A small 2020 study from Trusted Source found that people who drank two more bottles of water than their usual daily intake had a reduction in systolic blood pressure. However, more research is needed to keep this finding.
Can one reverse high blood pressure naturally?
Natural lifestyle changes, including dietary changes and regular exercise, can help lower high blood pressure levels and reduce a person's risk of health complications.
Summary
High blood pressure affects a large portion of the world's population. Although medication is one way to treat the condition, many natural techniques can help, including eating certain foods. Controlling your blood pressure through the methods in this article can ultimately help reduce your risk of heart disease.
