11 Natural Remedies for High Blood Pressure

Medically Reviewed By Lauren Castiello, MS, AGNP-C
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Unmanaged high blood pressure can increase your risk of heart disease and stroke. Along with medications, certain natural remedies may help manage your blood pressure. Having a balanced diet, exercising, and maintaining a moderate weight can help you lower high blood pressure. Other ways to lower your blood pressure include watching your salt intake and eating dark chocolate and berries. 

Read on to learn more about natural remedies for lowering high blood pressure. 

1. Maintain a moderate weight

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Maintaining a moderate weight will improve your blood pressure and your general health. A 2016 study observed a significant improvement in high blood pressure after reducing body weight by 5%. Maintaining a moderate weight can help your blood vessels expand and contract easier. In turn, this lessens the amount of work your heart has to do.

If you have excess weight, talk with your healthcare professional about strategies to help you maintain a moderate weight.

2. Exercise regularly

Regular exercise can improve your high blood pressure. It also helps strengthen your heart, making it more efficient at pumping blood.

Aim to get at least 150 minutes of moderate exercise or 75 minutes of intense exercise per week. Start slow and gradually increase in intensity as your body gets stronger. 

If you have other underlying conditions, consult your doctor before starting any physical activity.

Learn when to consider professional help for weight loss.

3. Eat a balanced diet

Eating a balanced diet may help lower your blood pressure. Try to avoid foods high in sugar and refined carbohydrates. Instead, focus on eating whole foods, such as:

  • fruits
  • vegetables
  • lean meats
  • whole grains
  • dairy

Research shows that eating high amounts of sugar-sweetened beverages increases blood pressure in adolescents.

A recent study also finds that a low carb diet may help reduce blood pressure and heart disease.

Learn more about heart-healthy foods.

4. Try incorporating certain foods

Adding certain foods to your diet may help you control your high blood pressure.

Dark chocolate and cocoa

Consuming small quantities of dark chocolate and cocoa may help your blood pressure.

Dark chocolate and cocoa powder contain flavonoids. Flavonoids are natural plant compounds that cause your blood vessels to dilate. Cocoa may reduce blood pressure levels for a short time.

Calcium

Research shows that calcium-rich diets can lead to healthier blood pressure levels. The recommended calcium intake for adults is 1000 milligrams (mg) per day. However, this can vary depending on your age and other physical factors.

Foods high in calcium include:

  • sardines
  • tofu
  • beans
  • leafy greens
  • dairy products

Berries

Berries have high quantities of polyphenols, which are natural plant compounds. Polyphenols can improve your blood pressure and reduce your risk of diabetes, stroke, and other heart conditions.

In one study, regularly consuming berries improved the blood pressure of participants with hypertension.

Magnesium

Magnesium helps blood vessels relax. One study notes a possible link between low magnesium and high blood pressure. However, no clinical studies definitively confirm this theory.

Foods high in magnesium include: 

  • pumpkin and chia seeds
  • dairy products
  • chicken and other meats
  • whole grains
  • legumes
  • vegetables

Potassium

As with magnesium, potassium may decrease blood pressure by relaxing the blood vessels. It also promotes the body’s release of urine, which contains sodium.

Foods high in potassium include:

  • vegetables, especially:
    • tomatoes
    • potatoes and sweet potatoes
    • leafy greens
  • fruit, especially:
    • avocados
    • apricots
    • bananas
    • melons
  • salmon and tuna
  • beans
  • dairy products
  • nuts and seeds

5. Try natural supplements

Several natural supplements may help reduce high blood pressure, including:

  • Fish oil: Fish oil improves heart health and can benefit people with high blood pressure. 
  • Hibiscus: Hibiscus is rich in polyphenols and anthocyanins. Both compounds are good for your heart and can lower blood pressure.
  • Aged garlic extract: A 2020 analysis finds that garlic supplements can significantly reduce high blood pressure.
  • Whey protein: This protein may improve blood pressure and vessel functions.
  • Berberine: Research finds that berberine may help lower blood pressure levels. However, more research is necessary to confirm this theory.

6. Limit sodium in the diet

Reducing your salt intake can lower blood pressure by helping the body get rid of excess fluid. Water is necessary to dilute the sodium in your body. As such, eating too much salt can cause your body to retain water. This extra fluid increases the volume of blood in your veins and arteries, which raises your blood pressure.

7. Limit alcohol and caffeine

Alcohol may increase your risk of high blood pressure and other chronic health conditions. 

Drinking a cup of coffee may immediately boost your blood pressure. However, there is no evidence that drinking coffee daily can cause chronic or long-term high blood pressure. Still, avoiding caffeine may be beneficial for people with caffeine sensitivities.

Learn more about which foods to eat and avoid with high blood pressure.

8. Quit or avoid smoking

Smoking is a strong risk factor for heart disease. Each cigarette smoked temporarily increases blood pressure. Chemicals in tobacco can also damage your blood vessels. 

Get tips for smoking cessation.

9. Improve your sleep quality

Getting at least 7 hours of sleep each night may help lower your blood pressure.

During sleep, your blood pressure naturally decreases. Not getting enough sleep can cause your blood pressure to remain higher for longer.

10. Find ways to effectively manage stress

Stress may increase your blood pressure. In stressful situations, your heart typically beats faster, and your blood vessels constrict, causing short-term blood pressure spikes.

Try to find ways to relax, such as meditating or listening to soothing music. 

11. Get regular check-ups and maintain contact with your doctor

Stay in communication with your healthcare professional and have regular check-ups. They can recommend the most effective treatment to help you manage high blood pressure.

These natural remedies can help lower your blood pressure. However, your doctor may still prescribe medication to reduce the risk of complications.

FAQ

Here are some common questions about high blood pressure. Lauren Castiello, M.S., AGNP-C, reviewed the answers.

What are the best home remedies for high blood pressure?

Some of the best steps you can take toward lowering your blood pressure include:

  • getting regular physical activity
  • maintaining a moderate weight
  • eating a balanced diet

Other natural remedies include smoking cessation and limiting your alcohol, salt, and caffeine intake.

Can hypertension be cured naturally?

There is no cure for hypertension. However, many natural home remedies can help you reduce high blood pressure.

How do I get my blood pressure to go down quickly?

Slow, deep breathing may help reduce your blood pressure. You can also try a warm shower or bath to help lower your blood pressure quickly.

Summary

Your doctor can prescribe you drugs to reduce high blood pressure. However, there are also many natural home remedies and lifestyle changes that can help improve your condition.

A balanced diet, regular exercise, and maintaining a moderate weight can significantly improve your blood pressure. You can also limit your salt, alcohol, and caffeine intake. Practice stress management strategies and try to get at least 7 hours of sleep. 

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Medical Reviewer: Lauren Castiello, MS, AGNP-C
Last Review Date: 2022 Dec 5
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THIS TOOL DOES NOT PROVIDE MEDICAL ADVICE. It is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Never ignore professional medical advice in seeking treatment because of something you have read on the site. If you think you may have a medical emergency, immediately call your doctor or dial 911.
 
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