lower blood pressure naturally

16 Easy Steps to Lower Blood Pressure Naturally

If you’re reading this, chances are that your blood pressure is on the high side and has been for a while.

You may be wondering how to lower blood pressure naturally and I’m happy to provide some good news: it’s easier than you think!

Before we get started, you should ask your doctor to measure your blood pressure and find out if there are any medical issues you need to be aware of.

Hypertension (high blood pressure) is one of the leading causes of heart attacks and strokes so it’s important that you take this condition seriously and find ways to lower your blood pressure that you can stick to.

To lower your blood pressure naturally, I’ve split this guide into three sections: Quick Fixes, Dietary Strategies, and Lifestyle Tips for Lowering Blood Pressure.

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Watch your waistline to reduce hypertension

Lower Blood Pressure Naturally

Yes, you can lower your blood pressure by losing weight. Every pound you lose results in a 3-point drop in blood pressure on average, and the impact is even more dramatic if you lose a lot of weight. Dropping just 10 pounds can make a big difference.

But don’t forget to also watch your waistline. Carrying too much fat around your middle increases your risk for high blood pressure and other health problems, such as heart disease and diabetes. So focus on healthy eating and exercise to trim your waistline and lower your blood pressure at the same time.

Regular exercise helps to lower blood pressure naturally


If you have high blood pressure, then regular physical activity can help lower it by 5 to 8 mm Hg. Physical activity can be done in short bursts of 30 minutes most days of the week.

There are many different types of exercises that can help to lower blood pressure naturally, such as aerobic exercise, strength training, and yoga. It’s important to find an exercise routine that you enjoy and can stick with, so you’ll be more likely to stick with it long-term.

Looking for more information on physical activity – Read This Article

Eat healthy to feel better and prevent hypertension

Your diet is just as important for lowering blood pressure naturally as it is for losing weight, so be sure to eat healthy. Here are some basic guidelines:

Choose foods that are low in saturated fats and sodium.

Eat more fruits and vegetables each day.

Limit the amount of refined carbohydrates you eat (like white bread, rice, pasta, and snack foods).

When you make these healthy choices, try to get at least five servings of vegetables and fruit each day. You should also aim for four to five servings of whole grains per day, such as oatmeal, brown rice, and whole-grain breads.

Be sure to limit the amount of added sugars in your diet too so you don’t pack on the pounds. Added sugars can cause weight gain, which makes it harder to lose weight if you are overweight or obese with high blood pressure.

Looking for more information about eating healthy – Click Here

Reduce salt in your diet

reduce salt

Sodium is a nutrient that everyone needs in their diet, but most people get too much of it. That’s bad for blood pressure and health overall.

If you have high blood pressure, the American Heart Association (AHA) recommends reducing your sodium intake to 1,500 mg each day if possible. But even if you don’t have high blood pressure and want to lower your intake, aim for 2,300 mg each day.

That’s about one teaspoon of salt . Keep in mind that processed foods like frozen dinners, canned soups, and deli meats tend to be high in sodium. So when you’re shopping for food or cooking at home, look for lower-sodium options.

If you think cutting out salt may be too hard of a change to make in your diet right away, start by eating fresh foods without adding salt, and prepare food at home whenever possible. That way you can control how much salt goes in your meals.

Looking for more information on low salt diets – Low salt eating

Drink less, live longer: limit the amount of alcohol you consume to lower blood pressure

If you choose to drink alcohol, keep in mind that your body can’t process it as well when you’re taking blood pressure medications. That means drinking too much could raise your blood pressure and cause other side effects.

And if you don’t have high blood pressure, but are prone to it or have a family history, then alcohol can still be dangerous. Moderate drinking is usually defined as having up to one drink per day for women and up to two drinks per day for men.

Stop smoking now to lower blood pressure

quick smoking

If you smoke, there are more health reasons than just your blood pressure to quit. Smoking damages the lining of your arteries and also reduces their ability to expand fully. Together these things can increase blood pressure over time.

Plus, smoking tends to have an effect on many other areas of your body that can contribute to high blood pressure, such as your blood vessels and heart.

In fact, the risk of high blood pressure from smoking can be greater than that from genetics or a poor diet. For example, a smoker who has a parent with high blood pressure is more likely to develop it themselves if they continue to smoke compared to their sibling who doesn’t smoke.

Looking for more information on stopping smoking – Visit this page

Caffeine free for a healthier you

Caffeine can cause a short, temporary rise in blood pressure . This effect is often strongest 30 to 60 minutes after drinking the caffeinated beverage.

If you’re prone to high blood pressure and caffeine seems to trigger it, try switching your coffee for green tea. Green tea has less caffeine than black tea or coffee and it also may help lower your blood pressure slightly.

You can also try decaffeinated coffee and tea, but these beverages may not taste as good as the real thing.

Want more information about caffeine – CLICK HERE

Stress-free living for a healthy blood pressure

When you are stressed, your blood pressure is higher. More research needs to be done to see how stress can affect blood pressure levels.

There are many things you can do to reduce stress in your life and keep your blood pressure under control. Some simple measures include:

– Taking time for yourself every day to relax and de-stress

– Practicing yoga or meditation

– Exercising regularly

– Eating a healthy diet rich in fruits, vegetables, and whole grains

– Limiting processed foods and sugary drinks

– Getting enough sleep each night

– Avoiding smoking and excessive alcohol consumption

– Taking steps to manage chronic stressors such as work overload or family conflict

Diet and supplements that provide an increase of nitric oxide can dramatically lower blood pressure. Click here to learn more about Nitric Oxide Therapy 

Get a blood pressure monitor to keep track of your progress

High blood pressure is often called a silent killer because there are usually no symptoms. But it’s important to catch high blood pressure early and take steps to lower it as quickly as possible.

That’s why it’s a good idea to check your blood pressure at home on a regular basis – especially if you have a history of high blood pressure in your family. Then, if your blood pressure is high, schedule an appointment with your doctor to discuss treatment options.

To track your own blood pressure at home, ask your pharmacist about the available equipment and see which option is best for you. Once you get started, it should be easy to continue monitoring your health on a regular basis.

Cutting back on sugar and carbs could improve heart disease

Many processed foods and beverages contain large amounts of refined carbs that can cause your blood pressure to increase.

So limit sugary drinks like soda, fruit juices, and sports drinks. If you’re craving something sweet, reach for fresh fruit instead.

Also try to cut back on white breads, pastas, rice, cereal, crackers, candy, and other refined carbs.

Replace them with whole grains like brown rice, whole wheat breads and pasta, and oatmeal. They take longer to digest and help keep your blood pressure in check.

Then enjoy the benefits of a balanced diet that’s good for both your heart health and your waistline.

Learn more about sugar and high blood pressure – Cut Back On Sugar

How dark chocolate can boost your heart health

Dark chocolate or cocoa has been shown to lower blood pressure in some people. It’s thought that flavonoids, special compounds in cocoa, may be responsible for this effect.

Don’t overdo it with the chocolate though! Too much sugar will cause your blood pressure to spike.

You can get all the benefits of dark chocolate without overindulging by enjoying small, guilt-free amounts.

Get better sleep for a healthier heart and lower BP

Without enough sleep, your body has less time to recover from the day. Over time, this can increase your blood pressure and put extra strain on your heart.

To get more restful shut-eye, avoid watching TV or using computers at least an hour before going to bed. And make sure to keep a regular sleep schedule every night.

If you’re having trouble sleeping, talk to your doctor about adding a sleep aid to your daily routine.

Does garlic work

Garlic contains a compound called allicin that can help lower high blood pressure naturally.

Add chopped garlic to marinades, soups, stews, and salads. Or enjoy more garlic through your favorite dishes by adding crushed or minced fresh garlic near the end of cooking time.

You can also take an aged-garlic extract supplement like Kyolic to help reduce high blood pressure.

What about high-protein foods

If you have high blood pressure, limit the amount of processed meats that you eat. Stick to lean sources of protein instead.

Some good choices include eggs, low-fat dairy products, beans, chicken breast without the skin, turkey breast without the skin, and seafood like salmon or tilapia.

Incorporating more protein and less fat in your diet can help keep your sodium levels under control and reduce stress on the heart.

Calcium-rich foods seem to help

Calcium can help lower blood pressure by blocking calcium channels in your arteries.

So be sure to get enough calcium through your diet, whether through dairy products or non-dairy alternatives like green leafy vegetables and beans.

The daily recommended intake for calcium is 1,000 milligrams per day if you’re 19–50 years old.

If you’re older than 51, the recommended intake is 1,200 milligrams per day.

Your doctor may recommend a calcium supplement like Tums or Os-Cal to help get enough of this crucial mineral.

Learn more about calcium rich foods – Read Now

Try this scientifically proven diet

The DASH diet is a heart-healthy eating plan that can help reduce high blood pressure in some people. DASH stands for Dietary Approaches to Stop Hypertension.

It emphasizes whole, unprocessed foods to promote weight loss and improve cardiovascular health. Here are the highlights of this healthy way of eating:

It also emphasizes whole grains, fruits, vegetables, beans, nuts, seeds, and fish over meat.

If you have high blood pressure or are at risk for developing it, try this plan to start seeing results in just 2 weeks.

Looking for more information on the DASH diet – CLICK HERE


There are many ways to naturally reduce high blood pressure. By eating a balanced diet, getting more sleep, and avoiding certain foods you can keep your numbers in check without medication.

Using dark chocolate in moderation is another option for naturally reducing high blood pressure, but if you already eat chocolate enjoy it in small amounts.

Additionally, adding calcium-rich foods to your diet can help lower blood pressure. The DASH diet has also been proven to reduce high blood pressure in some people. Before starting any new lifestyle changes consult your doctor first.

Now that you’re done reading this article, you should understand the basics on how to lower blood pressure naturally without medication by eating a balanced diet and sticking to a regular schedule. If you have any questions, remember that you can always conduct further research on this topic or ask a doctor directly.

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