Natural Ways to Lower Blood Pressure

Written by Michele Jordan
Medically Reviewed by Shruthi N, MD on February 05, 2025
8 min read

Managing your high blood pressure may include meds from your doctor. But you don’t have to stop there. Here are some natural ways to keep your numbers down. 

Losing weight is easier said than done. Whether you have a busy schedule or easy access to tasty treats, shedding pounds can be tough. But even a small change can have a big effect on high blood pressure. “If you can lose just 10% of your body weight, it can make a big difference,” says Renee M. Poole, MD, MMM, FAAF, a Family and Lifestyle Medicine Specialist in Los Angeles, CA. Extra body weight affects more than just how you look. It can strain vital organs (especially if weight centers around your abdomen). It can also decrease your blood volume, and as your weight increases, your blood pressure often rises as well.

Extra fat anywhere can be bad for your health, but it’s especially dangerous around your waistline. This is where vital organs like your liver and kidneys hang out. In general, waistlines in men should be no more than 40 inches (102 centimeters) and no more than 35 inches (89 centimeters) for women. These numbers can shift a bit for different cultures.

Along with weight control, exercise has another plus: It strengthens your heart and lowers your blood pressure. Even if your blood pressure is already normal, exercising will help keep it healthy as you age.

It doesn’t take much to reap the benefits. Just two and a half hours of moderate exercise that gets your heart pumping (such as brisk walking) each week is a good starting goal. If your workouts are more intense (such as jogging or swimming laps), then just an hour and 15 minutes per week can be enough.

The more active you are, the better. Even 10 minutes of activity at a time will help.

Salt shows up in a lot of unexpected places. Even if you avoid sprinkling extra on your meals, you might still get a lot of it in processed foods such as frozen dinners, canned soups, deli meats, breads, and even sweet things like cookies. Since sodium naturally raises blood pressure, it’s a good idea to limit it.

Some experts recommend getting less than 2,300 milligrams of sodium (just 1 teaspoon of salt) per day. If you’re concerned about your numbers, the American Heart Association recommends keeping it under 1,500 milligrams a day, since that’s the amount linked with the biggest blood pressure benefit. Americans average about 3,400 milligrams a day, so there’s likely room to lower that.

You’ll get a lot of important vitamins and minerals that help prevent heart disease, cancer, and other illnesses. Aim to fill at least half of your plate with vegetables or fruits at every meal. That will help you reach the recommended daily goal of at least four to five servings.

What about foods in boxes, packages, and cans? Most food companies put extra salt in their food to make it taste good and last longer. Check with your doctor about how much sodium you should allow in your diet. The American Heart Association suggests no more than 1,500 milligrams of sodium per day. Unfortunately, most adults eat twice that amount. Look into diets such as the Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet for options.

Regular heavy drinking can cause long-term blood pressure rise. Even having three drinks in one sitting can cause a temporary bump. So, if you choose to drink, keep it moderate. Experts suggest one drink per day max for women and two max for men. Keep in mind that one drink equals a 12-ounce beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. But even small amounts can raise your blood pressure.

While smoking and chewing tobacco can raise your blood pressure for a short time, the chemicals in both can slowly damage your arteries, making them narrower, which forces your blood pressure to go up for the long term. Secondhand smoke can do the same thing, so encourage the smokers around you to quit — for both their health and yours.

“Making lifestyle changes will improve your overall health – even if it doesn’t change your blood pressure immediately,” says Poole. “Your blood pressure didn't get high overnight, so be patient with yourself as you work to get it down.”

Stress over time can cause wear and tear on your body. It may also play a role in high blood pressure. Experts are still learning about the link between stress and blood pressure. Taking steps to limit stress can be good for you anyway. Try these stress-busting tips:

  • Say no. Declining extra tasks in your day allows you to say yes to self-care, hobbies, and things that are important to you.
  • Trim the triggers. Everyone is stressed out over different things. Find those areas that make your blood pressure rise and try to avoid them. Hate traffic? Drive in at different times or take public transportation. Have a friend or family member who annoys you? Choose wisely when to interact with them.
  • Make relaxing a thing. It can be easy to let the day get away from you. Fight for your right to relax and put it on a calendar if needed. Take walks. Sit quietly and read or do some deep breathing. Your body will thank you.

Getting less than seven hours of sleep can make you wake up with high blood pressure. Researchers are still looking for the exact link, but they know both are connected.

Also, just any seven hours of sleep won’t do. Make sure you get quality sleep. This is called sleep hygiene. It’s not about clean sheets or a clean body, but rather the steps you take around bedtime. 

  • Stick to a sleep schedule. Some experts say it’s best to keep the same bedtime and wakeup times — even on the weekends. That’s not always possible, but it can be a goal.
  • Set the scene. Remember when sleep was just that — a bed, maybe a good book, and off you go? Now, to-do lists, gadgets, pings, and dings can keep us awake. Even if you’re in bed, the blue light from cell phones, TVs, and other devices can trick your brain into thinking it’s still daylight. Best tip? Store gadgets away at least an hour before bed. Keep your room dark and cool, which tells your brain that it’s time to sleep.
  • Eat, drink, and be sleepy? A grumbling hungry tummy can keep you up, but so can a heavy meal, alcohol, or caffeine too close to bedtime. If you are hungry, try a light snack, such as a piece of fruit.

If these tips aren’t working, check with your doctor. You may have a medical condition that’s getting in the way of a good night’s rest.

Some research suggests these supplements can help your blood pressure go down:

  • Magnesium
  • Calcium 
  • Vitamin D 
  • Potassium
  • CoQ10
  • Melatonin
  • Fiber
  • Folic Acid

Check with your doctor before adding supplements to your blood pressure treatment plan.

  • High blood pressure can be managed with natural methods along with medication. 
  • Weight gain plays a big role in high blood pressure. 
  • Having an overall healthy lifestyle (good nutrition, exercise, and a good night’s sleep) can all help lower blood pressure. 
  • Smoking only makes high blood pressure work. Take steps to quit now. 
  • Some supplements, such as magnesium and calcium, may lower blood pressure. 
  • Managing your blood pressure is good for your overall cardiovascular health.

How can you lower blood pressure without medication? 

You can make lifestyle changes to lower your blood pressure without medication. However, if you are on medication, don’t stop without talking to your doctor. It can be dangerous to do so.

How can you lower blood pressure instantly? 

Your blood pressure can go up due to dehydration (not drinking enough water/liquids), a high-stress moment, or too much caffeine. Do the opposite things to bring it back down quickly — have a glass of water, do deep breathing exercises for stress, and skip that second or third cup of coffee for the day. Seek immediate medical attention if your blood pressure reaches 180/120 and you’re having other symptoms, such as chest pain, shortness of breath, or weakness.

What lifestyle changes help control high blood pressure?

Watching your weight, eating a healthy diet, exercising, and getting quality sleep — all of these can help lower your blood pressure.

What are three easy exercises to lower blood pressure immediately? 

Most cardio exercises (like jogging, swimming, and cycling) have been shown to help with blood pressure and heart health. If you’re just starting an exercise program, or you’re a little rusty — try three easy exercises that you can do anywhere: 1) Take a brisk walk 2) Do some housework or yardwork 3) Dance in place. Don’t forget deep breathing is an exercise, too. If you’re having a stressful moment, take a few minutes to breathe slowly in and out. Talk to your doctor about other exercises that are right for you.

How can you prevent high blood pressure?

If you have normal blood pressure, count your blessings. However, if you’re at risk (Black, male, older, overweight, or have a medical condition) for high blood pressure, take steps now to prevent hypertension.

  • Keep taking medicines your doctor prescribed for you — even if you feel fine.
  • Check your blood pressure regularly at home.
  • Contact your health care provider if your blood pressure is high.
  • Eat a healthy diet low in salt.
  • Exercise regularly.
  • Avoid tobacco products.
  • Avoid alcohol.
  • Maintain your weight.