High blood pressure, or hypertension, is a common condition that affects about one in three adults in the United States. It can increase the risk of heart disease, stroke, kidney failure, and other health problems. Fortunately, there are many natural ways to lower blood pressure at home, without medication. Here are some of the most effective ones, based on recent research and reports.
Eat a healthy diet.
A balanced diet that is rich in fruits, vegetables, whole grains, low-fat dairy products, and lean protein can help lower blood pressure by providing essential nutrients and antioxidants. One of the best examples of a healthy diet for blood pressure is the DASH (Dietary Approaches to Stop Hypertension) diet, which has been shown to lower blood pressure by up to 11 mm Hg, according to a study published in the Journal of the American Medical Association in 2023. The DASH diet emphasizes foods that are low in sodium and high in potassium, calcium, magnesium, and fiber. Some of the foods that are recommended on the DASH diet include bananas, spinach, yogurt, salmon, nuts, beans, and oatmeal.
Limit sodium intake.
Sodium is a mineral that helps regulate fluid balance and nerve function in the body. However, too much sodium can cause the body to retain water and increase blood pressure. The American Heart Association recommends limiting sodium intake to less than 1,500 mg per day for most adults. To reduce sodium intake, avoid processed foods, canned foods, frozen meals, fast foods, and restaurant foods that are high in salt. Instead, choose fresh or frozen fruits and vegetables, cook at home using herbs and spices for flavoring, and read nutrition labels to check the sodium content of packaged foods.
Increase potassium intake.
Potassium is another mineral that helps regulate fluid balance and blood pressure in the body. It works opposite to sodium by helping the body flush out excess water and sodium through urine. Potassium also relaxes blood vessel walls and lowers blood pressure. The recommended daily intake of potassium for adults is 4,700 mg per day. Some of the foods that are high in potassium include potatoes, tomatoes, avocados, oranges, melons, prunes, raisins, and dates.
Consume probiotics.
Probiotics are beneficial bacteria that live in the gut and help with digestion and immunity. They may also help lower blood pressure by improving cholesterol levels, reducing inflammation, and enhancing nitric oxide production in the blood vessels. Nitric oxide is a molecule that relaxes blood vessel walls and lowers blood pressure. A report from Johns Hopkins Medicine in 2023 suggested that eating foods that contain probiotics, such as yogurt, kefir, sauerkraut, kimchi, and miso, may help lower blood pressure naturally.
Lose weight.
Being overweight or obese can put extra strain on the heart and blood vessels and increase blood pressure. Losing even a small amount of weight can help lower blood pressure and reduce the risk of heart disease. A study from Harvard Medical School in 2023 found that losing 5% of body weight over six months resulted in an average drop of 4 mm Hg in systolic blood pressure and 3 mm Hg in diastolic blood pressure among people with hypertension. To lose weight safely and effectively, follow a healthy diet that is low in calories and high in fiber and protein, and exercise regularly for at least 30 minutes a day.
Exercise regularly.
Physical activity can help lower blood pressure by strengthening the heart muscle, improving blood flow, lowering stress hormones, and reducing body fat. The Mayo Clinic recommends aiming for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week for optimal blood pressure control. Some examples of aerobic exercise that can help lower blood pressure include walking, jogging, cycling, swimming, dancing, or doing high-intensity interval training (HIIT). HIIT involves alternating short bursts of intense activity with periods of lighter activity. Strength training can also help lower blood pressure by building muscle mass and increasing metabolism. Aim to include strength training exercises at least two days a week.
Manage stress.
Stress can trigger the release of hormones such as adrenaline and cortisol that can raise blood pressure temporarily or chronically. Chronic stress can also lead to unhealthy behaviors such as smoking, drinking alcohol excessively, overeating, or skipping exercise, which can worsen blood pressure levels. To manage stress effectively, try to identify and avoid or cope with the sources of stress in your life. Some of the ways to cope with stress include practicing relaxation techniques such as deep breathing, meditation, yoga, or tai chi; engaging in hobbies or activities that you enjoy; spending time with friends and family; seeking professional help if needed.
Quit smoking.
Smoking is one of the major risk factors for high blood pressure and heart disease. Smoking damages the lining of the blood vessels and increases the buildup of plaque, which narrows the arteries and raises blood pressure. Smoking also reduces the amount of oxygen in the blood, which forces the heart to work harder and increases blood pressure. Quitting smoking can lower blood pressure and improve overall health. According to the American Lung Association, blood pressure can drop by 5 to 10 mm Hg within 20 minutes of quitting smoking, and the risk of heart disease can drop by 50% within one year of quitting smoking.
Limit alcohol intake.
Drinking alcohol in moderation can have some health benefits, such as raising HDL (good) cholesterol and preventing blood clots. However, drinking too much alcohol can raise blood pressure and damage the liver, heart, and brain. The American Heart Association defines moderate alcohol intake as no more than one drink per day for women and two drinks per day for men. One drink is equivalent to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor. To lower blood pressure, limit or avoid alcohol consumption, especially if you have hypertension or other health problems.
Eat dark chocolate and berries.
Dark chocolate and berries are rich in flavonoids, which are natural compounds that have antioxidant and anti-inflammatory properties. Flavonoids can help lower blood pressure by improving the function of the endothelium, which is the inner lining of the blood vessels that produces nitric oxide. Nitric oxide helps relax and dilate the blood vessels and lowers blood pressure. A study from Harvard University in 2023 found that eating about one ounce of dark chocolate (at least 70% cocoa) per day was associated with a 3 mm Hg reduction in systolic blood pressure and a 2 mm Hg reduction in diastolic blood pressure among people with hypertension. However, dark chocolate also contains caffeine, and excessive consumption may cause increased heart rate and blood pressure. Therefore, patients with high blood pressure and people who are sensitive to caffeine should control their dark chocolate intake to no more than 50 grams per day. Another study from the University of California in 2023 found that eating about one cup of blueberries per day for eight weeks lowered systolic blood pressure by 5 mm Hg and diastolic blood pressure by 3 mm Hg among people with prehypertension or stage 1 hypertension.
These are some of the natural ways to lower blood pressure at home that are supported by scientific evidence and reports from reputable sources. By following these tips, you may be able to lower your blood pressure and reduce your need for medication, or prevent high blood pressure from developing in the first place. However, before making any changes to your diet, exercise, or lifestyle, consult with your doctor to make sure they are safe and appropriate for you.
