Effective Ways to Control Blood Pressure Naturally

Maintaining healthy blood pressure is crucial for overall heart health and preventing serious conditions like heart disease, stroke, and kidney damage. With nearly half of U.S. adults (119.9 million) experiencing high blood pressure, it's important to understand how lifestyle changes, regular monitoring, and, if necessary, medication can help manage and control blood pressure effectively.

Healthy vs Unhealthy Blood Pressure Levels

Blood pressure numbers of less than 120/80 mm Hg (millimeters of mercury) are considered within the normal range. If your pressure falls into this category, stick with heart-healthy habits like following a balanced diet and getting regular exercise.

In 2017, according to the American College of Cardiology and the American Heart Association, high blood pressure is defined as a blood pressure at or above 130/80 mm Hg, and Stage 2 hypertension (high blood pressure) is classified as a blood pressure at or above 140/90 mm Hg.

Why Is It Important to Control Blood Pressure?

Controlling blood pressure is important because untreated hypertension (high blood pressure) is one of the major risk factors for serious health conditions like heart disease, heart attack, stroke, and kidney disease, which are the leading causes of death in the United States. According to the Centers for Disease Control and Prevention (CDC), most people with high blood pressure don’t have any symptoms. Checking your blood pressure is the best way to find out if you have high blood pressure.

Regulating your blood pressure is vital to prevent harmful health complications. Incorporating lifestyle changes with medications is the best way to manage your blood pressure and improve your overall health.

It is highly recommended to see a primary care provider annually for a physical exam and blood work, even if you do not have any chronic health conditions. This helps provide a comprehensive picture of your overall health.

Find out: Can Stress Cause A Stroke?

Search For Savings On Your Blood Pressure Medications

Lifestyle Changes and Natural Ways to Lower Blood Pressure

Eat a Healthy Diet

Eating a diet that is rich in whole grains, fruits, vegetables, and low-fat dairy products, but skimps on processed foods, saturated fat, and cholesterol can help lower your blood pressure by up to 11 mm Hg. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.

Get Regular Exercise

A sedentary lifestyle is a strong risk factor for high blood pressure. In other words, you can lower high blood pressure by being more active. Experts at the National Heart Institute and Harvard Medical School recommend regular moderate-intensity aerobic exercise (30 minutes most days of the week or 150 minutes per week), which can help lower blood pressure by 5-8 mm Hg. It’s important to be consistent, as blood pressure can rise when you’re inactive. Exercise also helps to control other risk factors for hypertension, such as excess body weight.

Maintain a Healthy Weight

Weight loss is one of the most effective lifestyle changes for controlling blood pressure. The more you weigh, the more blood you need to supply oxygen and nutrients to your tissues. As the amount of blood flowing through your veins increases, so does the pressure on your artery walls, thus raising blood pressure.

Being overweight/obese can also cause other health conditions, such as sleep apnea, which further raises your blood pressure. Having a BMI (body mass index) of over 30 puts you at major risk for high blood pressure. Weight loss is one of the most effective ways to keep blood pressure under control and enjoy other health benefits as well. In general, you can lower your blood pressure by about 1 millimeter of mercury (mm Hg) with each kilogram (about 2.2 pounds) of weight you lose.

Reduce Sodium Intake

Excess sodium (salt) can cause fluid retention in the body, causing high blood pressure. If you have high blood pressure, a small decrease in your salt intake can help improve heart health and reduce blood pressure by about 5-6 mm Hg. Mayo Clinic recommends ideally 1,500 milligrams (mg) of salt a day or less for most adults.

Limit Alcohol Consumption

Excessive drinking (too much alcohol) can damage your heart. More than one drink a day for women and more than two drinks a day for men may cause blood pressure to rise. Sugary cocktails can lead to weight gain (excess body weight is one of the risk factors for hypertension). That’s why it’s important to moderate alcohol consumption.

Quit Smoking

Not only does smoking or chewing tobacco immediately raise your blood pressure temporarily, but the chemicals in tobacco can damage the lining of your artery walls. This can cause your arteries to narrow and increase your risk of heart disease. Secondhand smoke can also increase your risk of heart disease.

Reduce Stress

High stress levels can lead to a temporary increase in blood pressure. Chronic stress can lead to high levels of stress hormones, which lead to elevated blood pressure. Stress-related habits such as overeating, smoking, and drinking alcohol can also raise blood pressure.

Natural Remedies and Supplements

Garlic

A meta-analysis found that garlic supplements may be effective in reducing blood pressure in hypertensive individuals to the tune of systolic blood pressure by an average of 8 - 10 mmHg and diastolic pressure by 5 - 6 mmHg, which is similar to standard blood pressure medications. The meta-analysis’s authors noted that additional longer-term studies with more participants are necessary to learn more about the role of garlic supplements.

However, it is important to consult a healthcare provider before taking any dietary supplements. Discuss with your provider to ensure that garlic supplements are safe for you and won’t interact with your current medications. Additionally, never stop taking a prescribed blood pressure medicine or replace it with a garlic supplement without talking to your doctor.

Fiber

Studies have shown that increased dietary fiber intake has a positive effect on blood pressure control. Scientists believe dietary fiber impacts blood pressure by potentially slowing down glucose absorption in the gut and improving insulin sensitivity and glycemic control, which can influence blood pressure levels. In addition, the production of short-chain fatty acids (SCFAs) as a result of fermentation of dietary fiber by gut microbes may lead to a reduction in blood pressure. SCFAs have a vasodilatory effect (they help to relax blood vessels) and regulate the renin-angiotensin-aldosterone system.

Experts recommend about 25 to 30 grams of total dietary fiber intake per day. Examples of high-fiber foods include fruits, vegetables, and whole grains.

Fish Oil

Multiple studies have found that taking fish oil supplements can help to lower blood pressure. Evidence suggests that the health benefits of omega-3 fish oil are greater in people with moderate or severe hypertension compared to those with mild hypertension.

Hydration: Does Drinking Water Lower Blood Pressure?

Drinking water can help to lower blood pressure if you are dehydrated (dehydration usually causes low blood pressure but sometimes the body can overcompensate, leading to an immediate but temporary increase in blood pressure). However, if you have normal hydration levels, drinking water will likely not significantly impact your blood pressure unless you consume excess amounts of water.

Dark Chocolate

Researchers have found that consumption of dark chocolate reduces the risk of developing essential hypertension. Regarding the impact of dark chocolate on blood pressure levels, the results are mixed. Some studies have found dark chocolate intake lowers blood pressure in people with high blood pressure as well as healthy blood pressure levels, while other studies have not demonstrated this association.

Herbal Supplements

Some herbal supplements, such as cherry juice, beetroot juice, resveratrol, bergamot extracts, pycnogenol, and barberry, may be effective in blood pressure reduction. However, high doses of herbal supplements can cause serious side effects. It’s important to know that the U.S. Food and Drug Administration (FDA) does not regulate herbal supplements, so you cannot be sure of their safety and efficacy. Always check with your healthcare provider before taking any supplement. Never substitute herbal supplements for prescription medications used to lower blood pressure without your doctor’s approval.

Potassium

Research has found that increasing potassium intake can help to control blood pressure naturally. Potassium-rich foods include fruits such as bananas and papaya and vegetables such as spinach, peas, beans, and nuts.

Taking potassium-enriched salt substitutes is also an option, with the added benefit of reducing high salt intake in addition to increasing potassium intake. However, it’s important to consult a doctor who can provide medical advice because too much potassium (hyperkalemia) can put you at risk of serious health problems, including heart arrhythmias. This risk is especially high in people with kidney disease.

Find out: What are the symptoms of low potassium?

Magnesium

Some studies have found that magnesium intake of 500 mg to 1,000 mg per day may help in lowering blood pressure by 5-6 mmHg (systolic) and 2-3 mmHg (diastolic). However, clinical studies have found a wide range in BP reduction, and some studies suggest no change in blood pressure with magnesium supplementation. Notably, increased intake of magnesium and potassium coupled with reduced sodium intake may be more effective in lowering blood pressure than intake of a single mineral and may even be as effective as an antihypertensive drug in people with hypertension.

Monitoring and Routine Check-Ups

Understanding Blood Pressure Readings: How is Blood Pressure Measured?

Blood pressure is determined by both the amount of blood your heart pumps and the amount of resistance to blood flow in your arteries. The more blood your heart pumps or the narrower your arteries, the higher your blood pressure. Your total blood pressure reading is determined by measuring your systolic blood pressure (the first, or upper, number measures the pressure in your arteries when your heart beats) and diastolic blood pressure (the second, or lower, number measures the pressure in your arteries between beats). Blood pressure is measured in units of millimeters of mercury (mm Hg).

Note: Blood pressure and heart rate are both important indicators of heart function and overall health. Heart rate is the number of times your heart beats per minute.

Importance of Regular Blood Pressure Monitoring

You can have high blood pressure for years without any symptoms, but once detected, it can be easily controlled. Systematic review and meta-analysis of clinical trials have shown that in people with systolic pressure of 140 mmHg or above, treatment to lower blood pressure reduces the risk of cardiovascular disease and death.

Lowering high blood pressure is possible by making the lifestyle changes listed above and/or taking antihypertensive medication. Remember to get regular health checkups, and if you’re diagnosed or at risk of developing high blood pressure, visit your doctor regularly.

What Is The Correct Way To Measure Blood Pressure?

When getting your blood pressure taken or checking it yourself at home, the CDC recommends the following:

Don’t eat or drink anything 30 minutes before you take your blood pressure.
Empty your bladder before your reading.
Sit in a comfortable chair with your back supported for at least 5 minutes before your reading.
Put both feet flat on the ground and keep your legs uncrossed.
Rest your arm with the cuff on a table at chest height.
Make sure the blood pressure cuff is snug but not too tight. The cuff should be against your bare skin, not over clothing.
Do not talk while your blood pressure is being measured.

Factors Affecting Blood Pressure Readings

Many things can affect a blood pressure reading, including:

Nervousness about having your blood pressure taken. This is called “white coat hypertension.” As many as 1 in 3 people who have a high blood pressure reading at the doctor’s office may have reduced blood pressure or normal blood pressure levels on home blood pressure monitors outside of medical settings.
If you smoked, drank alcohol or caffeine, or exercised within 30 minutes of having your blood pressure measured, your reading might be higher.
How you are sitting. Crossing your legs and letting your arm droop at your side rather than resting on a table at chest height can cause elevated blood pressure.

It’s important to get an accurate blood pressure reading so that you have a clearer picture of your risk for heart disease and stroke.

A reading that says your blood pressure is lower than it actually is may give you a false sense of security about your health. A reading that says your blood pressure is higher than it actually is may lead to treatment you don’t need.

When to Seek Medical Advice

Seek medical advice if your blood pressure levels are high at home on more than one occasion. Normal and elevated blood pressure is as follows:

Normal blood pressure: Below 120 mm Hg (systolic pressure) and below 80 mmHg (diastolic pressure).
Elevated blood pressure: 120 to 129 mm Hg systolic and above 80 mm Hg diastolic.
Stage 1 hypertension: 130 to 139 mm Hg systolic and 80 to 89 mm Hg diastolic.
Stage 2 hypertension: 140 mm Hg or more systolic blood pressure and 90 mm Hg or more diastolic blood pressure.
Hypertensive crisis (seek emergency medical care): 180 mmHg or more systolic and 120 mmHg or higher diastolic.

Learn more: Which Is More Important: Systolic Or Diastolic Blood Pressure?

FAQs About Quickly Lowering Blood Pressure

How Can I Control My Blood Pressure Quickly?

Reducing stress and staying calm through relaxation techniques like deep breathing and meditation can help to lower blood pressure quickly. Getting a good night’s sleep (7-9 hours of high-quality sleep) can help to manage stress as well.

It is important to remember, however, that there are no quick fixes, and controlling blood pressure is a lifelong commitment. A healthy lifestyle, including a low-sodium diet and regular physical activity, can stop hypertension from developing and help to manage blood pressure long-term.

How Do I Lower My BP Naturally?

Maintaining a healthy weight, exercising regularly, and reducing dietary sodium intake are ways to control blood pressure naturally. If you continue to have high blood pressure despite weight loss and healthy lifestyle changes, a doctor can provide medical advice and prescription medications if needed.

How Can I Bring My Blood Pressure Down Right Now?

Ways to lower blood pressure immediately include relaxation techniques such as deep breathing exercises and meditation to reduce stress. Taking a warm bath or shower can also reduce muscle tension and stress. (Stress is a known cause of high blood pressure).

Does Drinking Water Help High Blood Pressure?

Drinking water may help to lower high blood pressure caused by dehydration.

How To Control Blood Pressure At High Altitudes?

According to Harvard Health Publishing, the most important strategy to control high blood pressure at high altitudes is to slow your rate of ascent. This gives your body a chance to acclimatize (adjust to the decreased levels of oxygen available at high altitudes). It’s also important to stay well hydrated by drinking plenty of fluids, limiting salt intake, and avoiding alcohol and caffeine. Consult a doctor if you take medication to manage blood pressure and are concerned about managing hypertension at high altitudes.

Immediate Actions in Case of High Readings

If you have very high blood pressure (180/120 mmHg or higher), it’s important to seek emergency medical attention to have your blood pressure medically reviewed and treated. This life-threatening complication is called a hypertensive crisis and requires intravenous (IV) medications such as beta-blockers or ACE inhibitors to lower blood pressure immediately and prevent organ damage.