15 Natural Ways to Lower Blood Pressure without Medication

Many home remedies can help manage high blood pressure levels, including reducing sodium intake, staying active, decreasing stress levels, and limiting alcohol consumption.

Choosing foods high in vitamin C, vitamin E, potassium, selenium, or L-arginine can lower your blood pressure. Cells are protected from damage by antioxidants, which can reduce inflammation, thereby reducing blood pressure.

Furthermore, vitamin D deficiency may increase the risk of heart disease and high blood pressure (hypertension).

High blood pressure can damage the heart over time. It affects one in three people in the United States and one billion people worldwide.

Ways of lowering blood pressure include regular exercise, weight management, and dietary changes. If left uncontrolled, high blood pressure raises 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 treat high blood pressure:

#1. Get out for a brisk walk and exercise regularly.

Incorporating consistent workouts into your wellness regimen can significantly help lower your blood pressure.

Exercise lowers blood pressure by reducing blood vessel stiffness so blood can flow more easily ,and lowered blood pressure can be most apparent right after you work out.

#2. Limit your sodium intake.

Restricting salt intake to less than five grams per day for adults aids in reducing blood pressure and subsequently increasing the risk of heart disease, stroke, and cardiac arrest.

The primary perk of reducing salt consumption is a correlated lowering of high blood pressure and prevention of the storage of excess fluid in the body that can make us look and feel bloated.

#3. Curb alcohol intake.

Enjoying a strong beverage can add flair to your mealtime experience. But it’s smart to remember that the more alcohol you drink the higher the risk of developing high blood pressure over time––especially with heavy and regular consumption.

Furthermore, you increase your risk of hypertension If you’re over 35 and a frequent drinker. As little as one drink a day can raise the risk because alcohol consumption restricts blood vessels and when your blood vessels are narrower, the heart has to work overtime to transport blood around your body.

Regular drinkers seeking to lower blood pressure should gradually reduce intake throughout one to two weeks.

Another non-pharmacological prevention and remedy to alcohol-induced hypertension is becoming more active and engaging in physical conditioning or exercise training several times a week.

#4. Eat more potassium-rich foods.

You can decrease your blood pressure by consuming more potassium, which can also help prevent heart disease and strokes.

Source plenty of potassium from the following foods:

• Dried fruits (e.g., raisins, apricots)
• Beans, lentils
• Winter squash (e.g., acorn, butternut)
• Spinach, broccoli
• Beet greens
• Avocado

#5. Limit caffeine consumption.

A cup of coffee may raise both your systolic (the top number) and diastolic (the bottom number) blood pressure by up to 15 points within 30 minutes of consumption––with effects lasting for up to four hours in many cases.

Plus, some studies have revealed that people who drink caffeinated beverages regularly typically have a higher blood pressure than those who don't.

#6. Master the stress in your life.

Blood pressure can fluctuate as a result of stress. Taking steps to reduce stress can benefit your heart. Stress can temporarily spike your blood pressure.

Plus, stress can increase cortisol and adrenaline levels, with chronic spikes often leading to metabolic issues. As long as levels return to normal within a few weeks or days, there's no harm done. However, chronic stress can increase a person’s blood pressure baseline.

#7. Eat dark chocolate or cocoa.

Consuming dark chocolate can help lower your blood pressure by introducing cacao to your diet! Several studies have shown that flavonoids in dark chocolate produce nitric oxide, a substance that relaxes blood vessels and reduces high blood pressure.

#8. Lose weight.

A person's blood pressure rises as their body weight increases. Even losing ten pounds can lower your blood pressure, and losing weight is most effective for overweight and hypertensive people. Further, a person's weight and obesity are also risk factors for heart health.

Plus, losing even 40 pounds can have significant effects on your body. You'll likely notice getting sounder sleep, particularly if you're living with sleep apnea.

Besides, your cholesterol and blood pressure are likely to drop, along with other benefits like increased memory function and improved eye health as you shed the excess weight.

#9. Quit smoking.

A person's cardiovascular system begins to improve within hours of quitting smoking, according to the CDC. This is true even for heavy smokers.

However, there is significant evidence that BP can increase after smoking cessation, as well as the prevalence of hypertension after quitting.

#10. Limit sugar and simple (refined) carbs.

Blood pressure is thought to increase when the body produces too much insulin and leptin in response to a high-carb diet.

Blood pressure is raised by hyperinsulinemia in part because it reduces sodium and water excretion by the kidneys, as well as directly by vasoconstricting the blood vessels.

#11. Enjoy more berries.

A study has shown that black raspberries, among other things, are beneficial to the body. It has been suggested that they may be particularly beneficial to the heart.

Furthermore, studies link blackberries with mitigating risk factors for heart disease, like helping to manage blood pressure and cholesterol.

Flavonoids are natural compounds found in berries, especially blueberries. There is evidence that consuming these compounds may lower blood pressure and prevent hypertension.

Adding blueberries, raspberries, and strawberries to your diet is simple; try a satiating, sweet morning smoothie filled with phytonutrients to fit the bill.

#12. Adjust your daily habits.

Activities that reduce stress can lower blood pressure. Consider incorporating any of the following into your routine to help naturally lower blood pressure without medication:

• You may need to adjust your schedule. Taking time to review your calendar and to-do list will help you offload items if you’re overwhelmed and stay on top of everything. 

• Breathe deeply to relax. When you are stressed, it is helpful to take deep, slow breaths to calm your system.

• Exercise regularly

• Consider practicing yoga and meditation

• Don't skimp on essential sleep

• Change your perspective regarding challenging situations to better manage your mood, stress, and anxiety levels.

#13. Consume calcium-rich foods.

Calcium must be present in our bodies to release the hormones and enzymes necessary to conduct most body functions efficiently.

Moreover, calcium lowers high blood pressure by helping to contract and relax blood vessels, and a calcium deficiency increases the risk of high blood pressure. So, add some almonds, cheese and salmon with the bones to your weekly meal plan to boost your nutrient intake.

#14. Take premium supplements.

Several supplements have been shown to lower blood pressure. Magnesium, potassium, vitamin D, CoQ10, garlic, and fish oil are among them.

Consider incorporating these supplements into your weekly routine to aid in naturally lowering blood pressure:

• Vitamin C
• Beetroot
• Garlic
• Fish oil
• Probiotics
• Melatonin
• Green tea
• Ginger

#15. Eat magnesium-rich foods

Fish and nuts are especially rich in the mineral, one ounce of almonds (a modest handful) contains about 80 mg of magnesium.

Potatoes, beans, and low-fat dairy products are also good sources of magnesium, as are certain vegetables such as spinach.

Those with high blood pressure are well-served by getting their magnesium from foods that are inherently rich in this vital mineral—like unsalted almonds, peanuts, spinach, and black beans—instead of taking pills or eating foods enriched with magnesium.

Countless doctors consider magnesium taurate the finest supplement for people with hypertension (high blood pressure). Studies in rats exhibit that it can help reduce high blood pressure and safeguard your heart.