High blood pressure is a serious health risk which increases the chances of having a heart attack or stroke, as well as aneurysms, cognitive decline, and kidney failure. According to the latest data from the Centers for Disease Control and Prevention (CDC), high blood pressure was a primary or contributing cause of death for nearly 500,000 people in 2019.
According to the CDC, only 24% of people with high blood pressure have it under control. If you haven’t had your numbers checked in at least two years, you should see a doctor, as anything above 130/80 mmHg is considered high. (Systolic blood pressure is the top number; diastolic, the bottom.)
What is high blood pressure?
Your blood pressure is the pressure of blood pushing against the walls of your arteries. According to the CDC, your arteries carry blood from your heart to other parts of your body.
If your blood pressure remains high, it is considered to be high blood pressure.
Your blood pressure consists of two measurements:
Systolic blood pressure is the pressure in your arteries when your heart beats.
Diastolic blood pressure is the pressure in your arteries between heartbeats.
The systolic blood pressure reading is given first, followed by the diastolic blood pressure reading.
High blood pressure is defined as a blood pressure reading of 130/80 mmHg or higher according to the American College of Cardiology and the American Heart Association. A blood pressure reading of 120/80 mmHg or lower is considered normal, while a reading of 120-129/80 mmHg is considered elevated.
Natural ways to lower your blood pressure
Walk and exercise regularly.
Working out on a regular basis can help to improve your cardiovascular health by making your heart stronger and more efficient at pumping blood. This can in turn help to lower the pressure within your arteries.
If you exercise moderately for 150 minutes per week, or vigorously for 75 minutes per week, it can help lower your blood pressure and improve your heart health.
Additionally, the National Walkers’ Health Study outlines that exceeding the recommended amount of exercise can further lower blood pressure.
Walking and other forms of exercise are just as effective as commonly used blood pressure drugs, according to a 2018 meta-analysis of hundreds of studies. Exercise strengthens the heart, meaning it doesn’t have to work as hard to pump blood.
Reduce your sodium intake
People consume a lot of salt because it is present in many processed and prepared foods.
Many public health efforts are aimed at lowering the amount of salt in food.
A number of studies have indicated that there is a connection between consuming large amounts of salt and high blood pressure as well as heart problems such as stroke. However, more recent research indicates that the relationship between sodium and high blood pressure is less clear than what was previously thought.
There may be multiple reasons for this, one of which may be genetic differences in how people process sodium. Approximately half of people with high blood pressure, and a quarter of people with normal levels, appear to have a sensitivity to salt.
If you have high blood pressure, you may improve your condition by reducing your sodium intake and eating more fresh foods. Try using herbs and spices to flavor your food instead of salt.
The American Heart Association recommends limiting yourself to 1,500 mg of sodium per day, and no more than 2,300 mg (about a teaspoon) in a day. Also be careful with packaged and processed foods, which can contain hidden salt like bread, pizza, poultry, soup, and sandwiches.
Drink less alcohol
Drinking alcohol can lead to high blood pressure. In fact, alcohol is connected to 16% of high blood pressure cases globally.
Though some research has shown that low-to-moderate amounts of alcohol might protect the heart, those benefits might be canceled out by harmful effects.
If you moderate your alcohol consumption in the U.S., it is defined as having no more than one drink a day for women and two for men. If you drink more than that amount, you should cut back.
Let yourself relax.
Dr. Brandie D. Williams, M.D., a cardiologist at Texas Health Stephenville and Texas Health Physicians Group, explains that when our bodies are stressed, they release hormones like cortisol and adrenaline. These hormones can cause our heart rate to increase and our blood vessels to constrict, leading to a spike in blood pressure. However, by doing things like breathing exercises and practicing meditation, yoga, or tai chi, we can help to keep our stress hormones—and therefore our blood pressure—under control.
Pick potassium-rich foods
Linda Van Horn, Ph.D., R.D., a professor of preventive medicine at Northwestern University Feinberg School of Medicine, says that getting 2,000 to 4,000 mg of potassium a day can help lower blood pressure. (The nutrient encourages the kidneys to excrete more sodium through urination.)
Foods that are particularly 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
Adopt the DASH diet
The Dietary Approaches to Stop Hypertension (DASH) diet is often ranked as one of the healthiest eating plans alongside the Mediterranean diet. This diet was specifically developed to lower blood pressure without medication.
The diet emphasizes eating lots of veggies, fruits, whole grains, lean proteins, and low-fat dairy. It also suggests capping daily sodium intake at 2,300 mg, with an ideal limit at 1,500 mg. According to research, following this diet can reduce BP in just four weeks and even aid weight loss.
Cut back on caffeine
If you’ve consumed coffee before having your blood pressure taken, you’ll know that caffeine provides an immediate increase. However, there’s not much evidence to suggest that drinking caffeine regularly will lead to a lasting increase.
Coffee and tea drinkers have a lower risk of heart disease than those who don’t drink it.  People who don’t consume caffeine regularly may be more affected by it.
If you think you may be sensitive to caffeine, try reducing your intake to see if it has an effect on your blood pressure.
Learn to manage stress
Stress is a key driver of high blood pressure.
Your body is constantly in a state of stress when you’re suffering from chronic stress, which manifests physically as a faster heart rate and constricted blood vessels.
When you experience stress, you might also be more likely to engage in other behaviors that can adversely affect your health, such as drinking alcohol or eating unhealthful food.
Several studies have explored how reducing stress can help lower blood pressure. Here are two evidence-based tips to try:
- Research has shown that listen to soothing music is an effective complement to other blood pressure therapies.
- Working less may help to lower your blood pressure.
Indulge in dark chocolate
School of medicine clinical associate professor Vivian Mo says that though experts have not yet determined an ideal percentage of cocoa, the higher cocoa content in a chocolate, the more benefits there are. Mo says that chocolate cannot be your main strategy for managing blood pressure but when you are craving a treat, it is a healthier choice than other sugary snacks.
Lose weight
When people who are overweight lose weight, it has a positive impact on their heart health.
The 2016 study found that losing 5% of your body mass could significantly lower high blood pressure. Losing a significant amount of weight has been shown to lower blood pressure in previous studies. 8.5 mmHg for systolic and 6.5 mmHg for diastolic, to be precise. Even more impressive results have been found in other studies with similar weight loss.
The results are even better when weight loss is combined with exercise.
If you lose weight, it will be easier for your blood vessels to expand and contract. This will make it easier for the left ventricle of the heart to pump blood.
Take up tea
The study found that adults who have mildly high blood pressure and drink three cups of caffeine-free hibiscus tea daily can lower their systolic blood pressure by seven points in six weeks.
A study done in 2014 found that people who drink both caffeinated and decaf green tea have lower blood pressure. The nutrients in green tea might be the reason it is good for blood pressure.
Work less
The risk of hypertension increases by 17% for those who work more than 40 hours per week, according to a study of more than 24,000 California residents. Haiou Yang, Ph.D., the study’s lead researcher, says that working overtime takes away time for exercise and healthy cooking.
Although not everyone is able to finish work early, if you have a 9 to 5 job, try to finish at a reasonable time so you can work out, cook, and relax. (To create this habit, set an end-of-day reminder on your work computer and leave as soon as you are able.)
Quit smoking
Giving up smoking decreases your risk of developing heart disease.
Every time you take a drag on a cigarette, your blood pressure rises a little. The chemicals in tobacco also damage your blood vessels.
A surprising lack of research has found a conclusive link between smoking and high blood pressure. This could be due to smokers developing a tolerance over time.
Even though smoking and high blood pressure both increase the chance of developing heart disease, giving up smoking can help to reduce that risk.
Sit less, too
More and more people are working from home, and sitting at their desks all day. Studies have shown that taking breaks from sitting down throughout the day can help reduce hypertension, along with other practices like exercising, eating well, and getting enough sleep.
If you get up and move around for a few minutes every 20 to 30 minutes, and at least once an hour, you can lower your blood pressure over time, especially if you start sitting less.
Cut added sugar and refined carbs
More and more research is pointing to a connection between consuming too much sugar and high blood pressure.
In the Framingham Women’s Health Study, it was found that women who drank even one soda per day had higher blood pressure than those who drank less than one soda per day.
All refined carbs, such as the kind found in white flour, convert rapidly to sugar in your bloodstream which may cause problems.
Some studies have shown that low carb diets may help to reduce blood pressure. One study found that people who went on a carb-restricted diet saw a greater improvement in blood pressure and other heart disease markers than people who did not restrict carbs.
Eat berries
Berries are full of more than just juicy flavor. They are packed with polyphenols, natural plant compounds.
Polyphenols can help protect against stroke, heart conditions, and diabetes, as well as improving blood pressure, insulin resistance, and systemic inflammation.
Studies have found that people who ate a diet high in polyphenols had lower blood pressure than those who ate a low-polyphenol diet.
If you eat food that is rich in polyphenols, like berries, you will see improvements in markers that show how likely you are to get heart disease.
Take natural supplements
Some natural supplements may also help lower blood pressure. Here are some of the main supplements that have evidence 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.
- Berberine: Traditionally used in Ayurvedic and Chinese medicine, berberine may increase nitric oxide production, which helps decrease blood pressure.
- Whey protein: A 2016 study found that whey protein improved blood pressure and blood vessel function in 38 participants.
- Fish oil: Long credited with improving heart health, fish oil may benefit people with high blood pressure the most.
- 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.
Seek help for snoring
Loud snoring that happens often is a sign of a sleep disorder called obstructive sleep apnea (OSA). OSA causes breathing to stop for short periods of time, which can be dangerous. Up to half of people with OSA also have hypertension, which may be caused by high levels of a hormone called aldosterone. Aldosterone can raise blood pressure.
According to Robert Greenfield, fixing sleep apnea could improve blood pressure. Greenfield is the medical director of Non-Invasive Cardiology & Cardiac Rehabilitation at Memorial Care Heart & Vascular Institute.
Summary
As you can see, there are many natural ways to lower your blood pressure. If your blood pressure is above the desired 120/80, consider implementing some of these suggestions.
