15 natural ways to lower your blood pressure

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small committee. here ’ s our summons. high lineage imperativeness is a dangerous condition that can damage your affection. It affects one in three people in the US and 1 billion people worldwide ( 1, 2 ).

If left uncontrolled, high blood pressure raises your risk of affection disease and stroke. But there ’ s effective news. There are a number of things you can do to lower your blood pressure naturally, even without medicine. here are 15 natural ways to combat high blood pressure .

1. Walk and exercise regularly

senior ladies doing exercises in a swimming pool as a one of the natural ways to lower blood pressure contribution on PinterestRegular exercise can help lower your blood pressure. 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 lineage, which lowers the coerce in your arteries. In fact, 150 minutes of chasten practice, such as walk, or 75 minutes of vigorous exercise, such as running, per week, can help lower blood pressure and improve your heart health ( 3, 4 ). What ’ s more, doing even more exert than this reduces your blood pressure even further, according to the National Walkers ’ Health Study ( 5 ). Bottom line : walk-to precisely 30 minutes a day can help lower your blood pressure. More practice helps reduce it even further.

2. Reduce your sodium intake

Salt inhalation is high around the worldly concern. In big part, this is due to processed and prepared foods. For this reason, many public health efforts are aimed at lowering salt in the food industry ( 6 ). many studies have linked high salt intake with high blood blackmail and heart events, including stroke ( 7, 8 ). however, more recent research indicates that the kinship between sodium and high blood pressure is less clear ( 9, 10 ). One reason for this may be familial differences in how people process sodium. About one-half of people with high rake pressure and a quarter of people with normal levels seem to have a sensitivity to salt ( 11 ). If you already have high blood coerce, it ’ second worth cutting back your sodium intake to see if it makes a difference. Swap out processed foods with fresh ones and try seasoning with herbs and spices preferably than strategic arms limitation talks. Bottom line : Most guidelines for lowering blood pressure recommend reducing sodium intake. however, that recommendation might make the most feel for people who are salt-sensitive .

3. Drink less alcohol

Drinking alcohol can raise rake coerce. In fact, alcohol is linked to 16 % of high blood pressure cases around the world ( 12 ). While some research has suggested that low-to-moderate amounts of alcohol may protect the heart, those benefits may be offset by adverse effects ( 12 ). In the U.S., moderate alcohol consumption is defined as no more than one drink a day for women and two for men. If you drink more than that, cut back. Bottom line : drink alcohol in any quantity may raise your blood atmospheric pressure. Limit your toast in production line with the recommendations.

4. Eat more potassium-rich foods

potassium is an significant mineral. It helps your body get rid of sodium and eases pressure on your blood vessels. mod diets have increased most people ’ mho sodium consumption while decreasing potassium inhalation ( 13 ). To get a better proportion of potassium to sodium in your diet, focus on eating fewer processed foods and more fresh, whole foods. Foods that are peculiarly high in potassium include :

  • vegetables, especially leafy greens, tomatoes, potatoes, and sweet potatoes
  • fruit, including melons, bananas, avocados, oranges, and apricots
  • dairy, such as milk and yogurt
  • tuna and salmon
  • nuts and seeds
  • beans

Bottom line : eat fresh fruits and vegetables, which are rich in potassium, can help lower rake pressure.

5. Cut back on caffeine

If you ’ ve always downed a cup of coffee before you ’ ve had your lineage pressure taken, you ’ ll know that caffeine causes an instant boost. however, there ’ s not a set of attest to suggest that drinking caffeine regularly can cause a permanent increase ( 14 ). In fact, people who drink caffeinated coffee and tea tend to have a lower gamble of kernel disease, including high blood blackmail, than those who don ’ t drink it ( 15, 16, 17, 18 ). caffeine may have a stronger effect on people who don ’ t devour it regularly ( 19 ). If you suspect you ’ re caffeine-sensitive, cut back to see if it lowers your blood pressure ( 20 ). Bottom line : caffeine can cause a short-run spike in blood pressure, although for many people, it does not cause a lasting increase.

6. Learn to manage stress

share on PinterestListening to soothing music may help lower stress. stress is a cardinal driver of high rake coerce. When you ’ re chronically stressed, your body is in a constant fight-or-flight mode. On a physical level, that means a fast heart rate and constricted lineage vessels. When you experience stress, you might besides be more probable to engage in other behaviors, such as drink alcohol or eating unhealthful food that can adversely affect lineage atmospheric pressure. several studies have explored how reducing stress can help lower blood pressure. here are two evidence-based tips to try :

  • Listen to soothing music: Calming music can help relax your nervous system. Research has shown it’s an effective complement to other blood pressure therapies (21, 22).
  • Work less: Working a lot, and stressful work situations, in general, are linked to high blood pressure (23, 24).

Bottom line : chronic stress can contribute to high rake pressure. Finding ways to manage stress can help.

7. Eat dark chocolate or cocoa

here ’ s a objet d’art of advice you can very get behind. While eating massive amounts of dark cocoa probably won ’ thymine help your center, minor amounts may. That ’ randomness because iniquity cocoa and cocoa powderize are rich in flavonoids, which are plant compounds that cause blood vessels to dilate ( 25 ). A review of studies found that flavonoid-rich cocoa improved respective markers of heart health over the light term, including lowering blood pressure ( 25 ). For the strongest effects, use non-alkalized cocoa gunpowder, which is specially eminent in flavonoids and has no total sugars. Bottom line : Dark cocoa and cocoa gunpowder contain plant compounds that help oneself relax blood vessels, lowering rake imperativeness.

8. Lose weight

In people with corpulence, losing weight unit can make a big deviation to affection health. According to a 2016 discipline, losing 5 % of your body batch could importantly lower high gear rake pressure ( 26 ). In previous studies, losing 17.64 pounds ( 8 kilograms ) was linked to lowering systolic lineage pressure by 8.5 mm Hg and diastolic blood imperativeness by 6.5 mm Hg ( 27 ). To put that in perspective, a healthy reading should be less than 120/80 millimeter Hg ( 4 ). The effect is even greater when weight passing is paired with exercise ( 27 ). Losing weight can help your blood vessels do a better job of expanding and condense, making it easier for the leave ventricle of the heart to pump blood. Bottom line : Losing weight can significantly lower high blood pressure. This effect is even more significant when you exercise .

9. Quit smoking

Among the many reasons to quit smoking is that the habit is a strong risk factor for kernel disease. Every puff of cigarette pot causes a flimsy, impermanent increase in lineage blackmail. The chemicals in tobacco are besides known to damage blood vessels. surprisingly, studies haven ’ thymine found a conclusive connection between smoke and high gear blood blackmail. possibly this is because smokers develop a permissiveness over time ( 28 ). still, since both smoking and high blood atmospheric pressure raise the risk of heart disease, quitting fume can help lessen that risk. Bottom line : There ’ s conflicting research about smoke and high blood pressure, but what is clear up is that both increase the hazard of heart disease .

10. Cut added sugar and refined carbs

There ’ s a growing torso of research showing a associate between added carbohydrate and high lineage atmospheric pressure ( 29, 30, 31 ). In the Framingham Women ’ s Health Study, women who drank flush one sodium carbonate per day had higher levels than those who drank less than one sodium carbonate per day ( 32 ). Another study found that having one less sugar-sweetened beverage per day was linked to lower lineage imperativeness ( 33 ). And it ’ s not just sugar — all refined carbs, such as the kind found in white flour — convert quickly to sugar in your bloodstream and may cause problems. Some studies have shown that low carb diets may besides help reduce blood imperativeness. One learn on people undergoing lipid-lowering medicine therapy found that those who went on a 6-week, carb-restricted diet saw a greater improvement in blood pressure and early center disease markers than people who did not restrict carbs ( 34 ). Bottom line : Refined carbs, specially carbohydrate, may raise blood pressure. Some studies have shown that first gear carb diets may help reduce your levels .

11. Eat berries

Berries are full of more than precisely fat season. They ’ re besides packed with polyphenols, natural plant compounds that are good for your heart. Polyphenols can reduce the risk of stroke, heart conditions, and diabetes, a well as improving blood coerce, insulin resistance, and systemic excitement ( 34 ). One analyze assigned people with high blood imperativeness to a low-polyphenol diet or a high-polyphenol diet containing berries, chocolate, fruits, and vegetables ( 35 ). Those consuming berries and polyphenol-rich foods experienced better markers of heart disease risk. Bottom line : Berries are rich in polyphenols, which can help lower blood imperativeness and the overall risk of heart disease .

12. Try meditation or deep breathing

While these two behaviors could besides fall under “ tension reduction techniques, ” meditation and deep breathe deserve particular mention. Both meditation and deep breathe may activate the parasympathetic nervous system nervous system. This system is engaged when the body relaxes, slowing the heart rate, and lowering blood coerce. There ’ randomness quite a bit of inquiry in this area, with studies showing that unlike styles of meditation appear to have benefits for lowering rake pressure ( 36, 37 ). deep breathe techniques can besides be quite effective. In one discipline, participants were asked to either take six deep breaths over the class of 30 seconds or merely sit placid for 30 seconds. Those who took breaths lowered their blood blackmail more than those who merely sat ( 38 ). Try guided meditation or deep breathe. here ’ s a video to get you started. Bottom line : Both meditation and deep breathe can activate the parasympathetic skittish system, which helps slow your center pace and lower blood pressure .

13. Eat calcium-rich foods

People with abject calcium inhalation much have high gear blood press. While calcium supplements haven ’ thymine been conclusively shown to lower blood pressure, calcium-rich diets do seem linked to sanitary levels ( 39, 40 ). For most adults, the calcium recommendation is 1,000 milligrams ( milligram ) per day. For women over 50 and men over 70, it ’ randomness 1,200 milligram per sidereal day ( 41 ). In accession to dairy, you can get calcium from collard greens and early leafy greens, beans, sardines, and bean curd. here is a list of calcium-rich plant-based foods. Bottom line : Calcium-rich diets are linked to healthy blood atmospheric pressure levels. You can get calcium through eating dark leafy greens and bean curd, a well as dairy .

14. Take natural supplements

Some natural supplements may besides help lower blood pressure. here are some of the independent supplements that have tell behind them :

  • Aged garlic extract: Researchers have used aged garlic extract successfully as a stand-alone treatment and along with conventional therapies for lowering blood pressure (42, 43).
  • Berberine: Traditionally used in Ayurvedic and Chinese medicine, berberine may increase nitric oxide production, which helps decrease blood pressure (44, 45).
  • Whey protein: A 2016 study found that whey protein improved blood pressure and blood vessel function in 38 participants (46).
  • Fish oil: Long credited with improving heart health, fish oil may benefit people with high blood pressure the most (47, 48).
  • Hibiscus: Hibiscus flowers make a tasty tea. They’re rich in anthocyanins and polyphenols that are good for your heart and may lower blood pressure (49).

Read more about supplements for high blood atmospheric pressure here. Bottom line : Researchers have investigated respective natural supplements for their ability to lower blood atmospheric pressure .

15. Eat foods rich in magnesium

magnesium is an crucial mineral that helps rake vessels relax. While magnesium lack is pretty rare, many people don ’ deoxythymidine monophosphate get enough. Some studies have suggested that getting excessively fiddling magnesium is linked with high blood blackmail, but attest from clinical studies has been less net ( 50, 51 ). distillery, eating a magnesium-rich diet is a recommend direction to ward off high rake pressure ( 51 ).

You can incorporate magnesium into your diet by consuming vegetables, dairy products, legumes, chicken, kernel, and wholly grains. Bottom line : magnesium is an essential mineral that helps regulate blood blackmail. Find it in unharmed foods, such as legumes and hale grains .

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