The 6 Best Natural Ways To Lower Your Blood Pressure

The first time I heard of “the silent killer,” I thought it was a B-horror movie.

And I wasn’t wrong. Look up the phrase on IMDB and you’ll find a few different flicks of that name, from a short about a litterbug who learns the hard way, to a mockumentary about a couple traveling during the COVID-19 lockdown. But this article isn’t about those Silent Killers. I’m talking about hypertension — that is, high blood pressure — often called the silent killer because most people with this condition have no symptoms.

That’s the silent part. The “killer” part is that hypertension can lead to serious and deadly problems such as heart attack and stroke. In fact, hypertension was a primary or contributing cause of death for more than half a million deaths in the United States in 2019.

According to the CDC, about 47 percent of U.S. adults are currently living with (or taking medication for) hypertension, defined as a systolic blood pressure higher than 130 mmHg or a diastolic blood pressure higher than 80 mmHg. Only 1 in 4 adults have their high blood pressure under control.

Unfortunately, the risk of developing high blood pressure only increases as we age, and people over 40 are especially susceptible. Hypertension is also highly heritable, so, if your parents or siblings have a history, you’re more likely to develop it.

The good news: while you can’t change your biological risks, you can modify your lifestyle to reduce your behavioral risk factors. (Spoiler alert: it’s not all about the salt.)

Here are the top 6 things you can do to lower blood pressure naturally:

Move Your Body

We’ve all heard that exercise is good for your heart — but it’s also one of the best ways to lower your blood pressure. That’s because physical activity creates a stronger heart, which can then pump more blood more efficiently.

How much exercise is enough? According to the American Heart Association, you should aim for at least 150 minutes of moderate physical activity per week to have a significant impact on your blood pressure. And you don’t have to be huffing and puffing — even walking for 30 minutes a day can keep your heart healthy.

“When you’re trying to lower your blood pressure, exercise can seem incredibly daunting. Start by changing your routine to add it in,” advises Samantha Brandon, a pharmacist who helps patients meet their blood pressure goals. “Walk to your mailbox instead of driving to it, or park at the back of the parking lot instead of waiting for a front spot. These extra steps add up.”

Stop Smoking

Smoking isn’t just bad for your lungs — it’s a proven risk factor for heart attack and stroke. In particular, smoking accelerates the risk of atherosclerosis, a buildup of plaque inside the arteries, which high blood pressure also increases. Tobacco is also known to cause damage to your blood vessels.

“Nicotine in cigarette smoke is a big part of the problem,” explains cardiologist James Beckerman, M.D. “It raises your blood pressure and heart rate, narrows your arteries and hardens their walls, and makes your blood more likely to clot. If you smoke, make quitting your number one health priority.”

Decrease Alcohol Intake

While a single night of binge drinking can spike blood pressure temporarily, repeated heavy alcohol use can lead to long-term hypertension. Globally, alcohol contributes to an estimated 16 percent of all hypertension cases.

In women, heavy drinking is defined as more than three drinks per day, while moderate drinking is up to one drink per day. “Heavy drinkers who cut back to moderate drinking can lower their systolic blood pressure by about 5.5 mmHg and their diastolic pressure by about 4 mmHg,” says Francisco Lopez-Jimenez, M.D.

Manage Stress

Stressful situations can also cause a temporary increase in blood pressure, when the body responds to a stimulus with “fight or flight” mode. When you experience chronic stress, your body is in a constant state of high adrenaline, leading to rapid heartbeat and constricted blood vessels. 

In addition to being a risk factor for heart disease, chronic stress can contribute to hypertension by affecting other lifestyle risk factors such as poor diet, smoking, or excess alcohol.

There are plenty of strategies to manage stress, from yoga and meditation to music and improved sleep. Regular aerobic exercise has also been shown to fight anxiety by reducing stress hormones and stimulating endorphins in the body. More recently, CBD has demonstrated similar stress-busting effects.

Improve Your Diet

When it comes to diet, there’s more to managing your blood pressure than swapping out your salt. While sodium intake and blood pressure are thought to be linked, a foundation of all-around healthy eating is key to keeping hypertension at bay.

Here are the best practices to controlling blood pressure through food, according to registered dietitian nutritionist Katie Tomaschko, R.D.N.

Reduce Sodium

Unless you exercise vigorously enough to lose a lot of salt from sweat, you probably consume more sodium in your diet than your body needs. Reducing your sodium intake can lower baseline blood pressure within weeks, with the greatest effect in people with hypertension.

One of the biggest high-salt culprits, of course, is processed foods. “This includes many frozen meals, cured or smoked meats, and canned entrees such as spam, chili, or ravioli,” Tomaschko says. “Foods such as soups are also usually high in sodium. Look for ‘reduced sodium’ or ‘no salt added’ on food labels,” she advises.

Cook At Home

Dining out can be delicious, but relying too heavily on restaurants can be hard on your heart.

“Unfortunately, most restaurants are usually more concerned with how their food tastes rather than how it may be for your health,” Tomaschko explains. “Because of this, the food you order out may be jam packed with sodium and other nutrients that are not so good for your blood pressure.”

“Cooking at home ensures that you can control what ingredients you are using, along with the quantity of them,” she recommends.

East Potassium-Rich Foods

Potassium is an essential electrolyte that helps your body rid excess sodium and ease pressure on the blood vessels. However, modern American diets have increased sodium content and decreased potassium.

“Unfortunately, most Americans do not get enough potassium in their daily diet,” Tomaschko notes. “Eating foods rich in potassium such as bananas, avocados, oranges, tomatoes, potatoes (all potatoes), and spinach can help lower your blood pressure.”

Increase Healthy Fats

Research has shown that higher intakes of healthy fats, such as omega-3 fatty acids, are linked with lower blood pressure levels, especially in young, healthy adults.

“Foods rich in healthy fats (unsaturated fatty acids) include extra virgin olive oil, avocados, fatty fish such as salmon, and nuts — all of which may help you manage your blood pressure,” Tomaschko explains. This is because healthy fats such as omega-3 fatty acids may help reduce inflammation and blood vessel constricting compounds (known as oxylipins) in the body.”

Reduce Saturated Fats

While healthy fats can help protect against hypertension, saturated fats have the opposite effect.

“Too much saturated fat intake can lead to elevated cholesterol in the blood,” Tomaschko says. “This increases your risk for other cardiovascular conditions such as high blood pressure. Monitor your saturated fat intake to keep your heart healthy!”

Monitor Your Blood Pressure

The American Heart Association recommends that all people with hypertension monitor their blood pressure to determine how well their treatment approaches are working. In some cases, lifestyle changes may not be enough on their own, and your doctor may recommend medications. Still, any doctor “worth her salt” will advise that you adopt an overall healthy lifestyle for your best chance at combating this condition. Always consult with your doctor before you start a new treatment program!

How do you keep your blood pressure under control? What lifestyle changes do you struggle with? Share in the comments below!

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