If you have high blood pressure, it’s important to approach the condition with care. The lack of symptoms can make it tempting to ignore, but don’t—that decision could mean life or death someday. Instead, try a few simple steps to lower blood pressure naturally.
Along the way, take blood pressure readings regularly and make a plan with your care provider. Some people like to get their own blood pressure cuff so they can check it at home and watch their progress toward lower numbers.
Here are a few natural remedies to try…
1. Get regular exercise.
Regular exercise can have a major positive impact on your blood pressure (20). In fact, some studies indicate that exercise may create results that are on par with the effects of certain blood pressure medications (21).
Research suggests that a wide range of exercise options, including aerobics, resistance training, tai chi, high-intensity interval training, and long walks can make a difference (22, 23, 24).
Even simple activities can make a big difference, such as taking the stairs instead of the elevator, walking or cycling instead of driving, spending time in your garden, or even doing household chores.
Work your way up to getting 40 minutes of exercise 3 to 4 times per week (25). If that feels overwhelming, start slow! Getting some exercise is always better than none. Your blood pressure may still benefit if you need to break up those 40-minute sessions into 10-to-15-minute chunks throughout the day (26).
2. Cut back on harmful ingredients.
Certain foods and ingredients can contribute to high blood pressure, like refined carbs, sugar, salt, and processed foods.
Reducing the intake of sugar and refined carbs not only helps lower your blood pressure—it also helps you lose weight (27). Salt tends to get an especially bad reputation for raising blood pressure, but in reality, sugar—particularly fructose—may raise your blood pressure more (28). Cut your intake and see results!
As for salt, its effect on your blood pressure depends a lot on you as an individual. Some people are more “salt sensitive” than others (29). Regardless, it’s a good idea to be watchful of how much salt you eat, especially at restaurants, where it’s packed into many dishes that you wouldn’t suspect. Don’t be afraid to ask for a restaurant’s nutrition info or to get sauces and dressing on the side.
At the grocery store, look for nutrition labels that list sodium as 5% or less of the daily value, and reduce your intake of foods whose labels list sodium as 20% or more (30). Think twice about buying foods that are advertised as low fat—they could be loaded with sugar and salt to make up for that missing fat.
An easy way to reduce your intake of carbs, sugar, and salt all at once is to cut back on processed foods.
3. Eat more of the good stuff.
Reducing your blood pressure isn’t just about cutting foods out…it’s about enriching your diet with blood pressure-busting foods.
Foods high in potassium like bananas, lima beans, avocados, legumes, butternut squash, and sweet potatoes can help lower your blood pressure by decreasing tension in the blood vessels and minimizing the impact of salt (31). That said, potassium can be very harmful to some people with kidney disease, so make sure it’s safe for you before eating it.
Another great ingredient for reducing your blood pressure is protein. Protein-rich foods like eggs, nuts, pasture-raised chicken, lentils, and more can make a big difference. One study found that people who ate 100 grams of protein per day on average had a 40% lower risk of high blood pressure than people on a low-protein diet—and even more so if they added fiber to their diet (32). However, much like with potassium, too much protein may pose a health risk for people with kidney disease, so be sure to talk to your doctor.
Garlic, another helpful ingredient, has been used to lower blood pressure for thousands of years. Both fresh garlic and garlic extract are great options. Research has found that garlic supplements can reduce high systolic blood pressure by up to around 5 mm Hg and reduce diastolic blood pressure by up to around 2.5mm HG (33).
And chocolate lovers, rejoice: dark chocolate can help lower your blood pressure too (34). This is thought to be due to its flavonoids, which can help dilate your blood vessels (35). To be effective, the dark chocolate needs to be 60-70% cacao. Try eating one to two squares per day to help lower your blood pressure and inflammation, and in turn your risk of heart disease.