Uncontrolled high blood pressure can lead to a host of health problems, including heart disease, kidney disease, vision loss, heart attack, and more, according to the American Heart Association (AHA). While medication is a crucial player in treating high blood pressure, there are also plenty of ways to lower blood pressure naturally that can help you keep your numbers down and your heart healthy.
Meet the experts: Brandie D. Williams, M.D., a cardiologist at Texas Health Stephenville and Texas Health Physicians Group; Eva Obarzanek, Ph.D., a retired research nutritionist at the National Heart, Lung, and Blood Institute; Linda Van Horn, Ph.D., R.D., a professor emeritus of preventive medicine at Northwestern University Feinberg School of Medicine; Vivian Mo, M.D., a cardiologist and clinical professor of medicine at the Keck School of Medicine of USC; Matthew J. Budoff, M.D., F.A.C.C., professor of medicine at the David Geffen School of Medicine at UCLA.
But first, what is high blood pressure? The American College of Cardiology and the AHA define high blood pressure as a reading at or above 130/80 mmHg. Normal blood pressure is less than 120/80 mmHg, while elevated blood pressure is considered 120–129/less than 80 mmHg.
High blood pressure is usually managed with a combination of medication and lifestyle treatments, said Nicole Weinberg, M.D., a cardiologist at Providence Saint John’s Health Center in Santa Monica, CA, although she typically recommends that patients try lifestyle modifications first. While medications can help relax your blood vessels, make your heart beat with less force, and block nerve activity that can restrict your blood vessels, Dr. Weinberg said that there’s “really no substitute” for healthy lifestyle changes.
If your own blood pressure numbers are climbing or you are at an increased risk for high blood pressure or heart disease, consider incorporating a few of these expert-approved tweaks into your daily life to help lower your blood pressure naturally.
Smart ways to lower blood pressure naturally
Move more
Regular exercise, even as simple as walking, may be just as effective at lowering blood pressure as commonly used BP drugs, according to a landmark 2018 meta-analysis of hundreds of studies. Exercise strengthens the heart, meaning it doesn’t have to work as hard to pump blood. Brandie D. Williams, M.D., a cardiologist at Texas Health Stephenville and Texas Health Physicians Group, recommended shooting for 30 minutes of cardio on most days. Over time, you can keep challenging your ticker by increasing speed, upping distance, or adding weights. Research suggests that a combination of exercise types is most effective.
Practice stress reduction techniques
Our bodies react to stress by releasing hormones like cortisol and adrenaline. These hormones can raise your heart rate and constrict blood vessels, causing your blood pressure to spike, according to the Mayo Clinic. But breathing exercises and practices like meditation, yoga, and tai chi can help keep stress hormones—and your blood pressure—in check, Dr. Williams said. Start with five minutes of calming breathing or mindfulness in the morning and five minutes at night, then build up from there.
Cut back on salt
Although not everyone’s blood pressure is particularly salt-sensitive, everyone could benefit from cutting back, said Eva Obarzanek, Ph.D., a retired research nutritionist at the National Heart, Lung, and Blood Institute. The AHA recommends aiming for 1,500 milligrams (mg) of sodium in a day, and certainly no more than 2,300 mg (about a teaspoon of table salt). Obarzanek suggested treading with caution around packaged and processed foods, including secret salt bombs like bread, pizza, poultry, soup, and sandwiches.
Choose potassium-rich foods
Getting 2,000 to 4,000 mg of potassium a day can help lower blood pressure, said Linda Van Horn, Ph.D., R.D., a professor emeritus of preventive medicine at Northwestern University Feinberg School of Medicine. Why? Because the nutrient encourages the kidneys to excrete more sodium through urination, per the AHA. We all know about the potassium in bananas, but other high-potassium foods include potatoes, spinach, beans, tomatoes, avocados, edamame, watermelon, and dried fruits.
Consider the DASH diet
Alongside the Mediterranean diet, the Dietary Approaches to Stop Hypertension (DASH) diet is consistently ranked as one of the absolute healthiest eating plans—and it was developed specifically to lower blood pressure without medication. The diet emphasizes veggies, fruits, whole grains, lean proteins, and low-fat dairy, capping daily sodium intake at 2,300 mg, with an ideal limit at that all-important 1,500 mg. A 2023 review in Cureus confirmed that the DASH diet is an effective tool for lowering blood pressure, as well as reducing levels of bad cholesterol and triglycerides and curbing heart disease risk.
Savor dark chocolate
The sweet is rich in flavanols, which relax blood vessels and boost blood flow, so much so that a study in Scientific Reports found that dark chocolate intake is significantly associated with a lower risk of high blood pressure. Experts haven’t determined an ideal percentage of cocoa, said Vivian Mo, M.D., a cardiologist and clinical professor of medicine at the Keck School of Medicine of USC, but the higher you go, the more benefits you’ll get. Chocolate can’t be your main strategy for managing blood pressure, Dr. Mo added—but when you’re craving a treat, it’s a healthy choice.
Limit caffeine
Switch to decaf or put down the mug after one cup, especially on high-stress days. “When you’re under stress, your heart starts pumping a lot more blood, boosting blood pressure. Caffeine exaggerates that effect,” said James Lane, Ph.D., a professor emeritus in psychiatry and behavioral sciences at Duke University who studied caffeine and cardiovascular health. What’s more, research in the Journal of the American Heart Association found that people with severely high blood pressure who sipped two or more cups of caffeinated coffee a day could double their risk of dying from a cardiovascular event. Just another reason to consider decaf instead.
Or choose tea instead
On the flip side, the above study from the AHA found that people who drank any amount of green tea, regardless of how high their blood pressure was, did not experience an increased mortality risk. Researchers suspect that tea’s polyphenols, which have antioxidant and anti-inflammatory properties, account for these perks.
Clock out earlier
Putting in more than 49 hours per week at the office raises your risk of high blood pressure by 66%, according to a study published in the journal Hypertension. Not everyone can clock out early, but if you work a 9-to-5, try to log off at a decent hour so you can work out, cook, and relax. (To get in this habit, set an end-of-day reminder on your work computer and peace out as soon as you can.)
Stand up more
In the age of working from home, it’s easier than ever to accidentally sit at your desk all day. Many studies have shown that interrupting prolonged sitting time at work can reduce hypertension, working in tandem with other practices like exercising, eating well, and getting enough sleep. Simply get up for a bit every 20 to 30 minutes, and at least every hour—even non-exercise activities like standing and light walking really can lower BP over time, especially if you start to sit less and less.
Listen to music
The right tunes (and a few deep breaths) can help bring your blood pressure down, according to research published in Cureus. The study found that listening to a slow classical music piece caused an immediate drop in systolic blood pressure (the top number) of 6 mmHg and a drop in diastolic blood pressure of 3 mmHg.
Eat fermented foods
A meta-analysis published in Nutrition, Metabolism and Cardiovascular Diseases confirmed that eating probiotic-rich fermented foods, like yogurt, kefir, kimchi, and kombucha, as well as supplementing with probiotics, could be effective for lowering BP. Researchers suspect that the bacteria living in these foods produce certain chemicals that lower hypertension when they reach the blood.
Get help for snoring
Loud, incessant snoring is a symptom of obstructive sleep apnea (OSA), a disorder that causes brief but dangerous breathing interruptions. Up to half of sleep apnea patients also live with hypertension, possibly due to high levels of aldosterone, a hormone that can increase blood pressure. Seeking treatment for sleep apnea may help lower blood pressure as well, according to research in Hypertension.
Prioritize protein
Replacing refined carbohydrates (like white flour and sweets) with a wide variety of high-protein foods, such as whole grains, lean meat, poultry, fish, eggs, and legumes, may lower your risk of developing high BP, according to a study in Hypertension. “Some patients get inflammation from refined carbohydrates,” said Matthew J. Budoff, M.D., F.A.C.C., a professor of medicine at the David Geffen School of Medicine at UCLA, “which will increase blood pressure.”
Lose weight if needed
This may be easier said than done, but it can make a big difference in your blood pressure, said Dr. Weinberg. “If the heart is pumping against a smaller network of blood vessels through a body, it’s going to be working less hard,” she explained. “We don’t want the heart to be working very hard—we want it to work efficiently.”
According to the Mayo Clinic, as a whole, men are at higher risk for hypertension if their waist circumference is greater than 40 inches, and women are at greater risk if their waist measurement is greater than 35 inches.
Check your blood pressure at home
Doing this alone won’t lower your blood pressure, but it can help you get a good sense of where you’re at on a regular basis. “When you’re in the doctor’s office, it’s a snapshot,” Dr. Weinberg said. “It may not be accurate and a true representation of you.”
Some patients even have elevated blood pressure when they come into the doctor’s office (a phenomenon known as “white coat hypertension”) and actually may not have high blood pressure otherwise, she pointed out. “Some patients’ blood pressure is up all the time and, when they come into the office, it’s normal,” Dr. Weinberg added. Knowing where you stand on a daily basis—and sharing those numbers with your doctor—can help you work together to find the best treatment plan for you.
It’s possible to do everything right and still have elevated blood pressure. When that happens, Dr. Weinberg said she’ll usually recommend starting medication. “Sometimes, medication is necessary,” she said. Keep in mind, though, that going on medication for high blood pressure doesn’t mean you’ll be on it forever. “We can always dial back later if we need to,” she added.
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