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7 Ways To Lower Your Blood Pressure Naturally—No Meds Needed

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We all know that keeping your blood pressure in a healthy range (below 120/80 mmHg) is crucial for heart health—after all, high blood pressure is one of the top risk factors for heart disease. But maintaining healthy blood pressure doesn't just protect your heart. It can also reduce your risk of dementia, diabetes and kidney disease. Even more surprising: a study in Hypertension Research found that reducing elevated blood pressure may cut the risk of hearing loss by up to 47 percent. Here's how to lower your blood pressure quickly and naturally with the best science-backed tips.

First things first: What's considered a high blood pressure reading? High blood pressure (hypertension) is anything above 130/80 mmHg. This is the stage in which your risk of heart disease and other health problems starts to noticeably rise. You can keep an eye on your readings with regular doctor visits as well as home blood pressure monitors.

Aside from the basics like eating a healthy diet, limiting alcohol and getting regular exercise, there are simple steps you can take to help lower your pressure if your numbers are elevated. To get started, give these heart-healthy strategies a try:

Sip a glass of orange juice

Love drinking OJ in the morning? That's a smart habit for people with high blood pressure. A study published in the European Journal of Nutrition found that drinking two cups of orange juice daily spurred significant reductions in systolic (top number) blood pressure within 12 weeks.

And in a report published in The American Journal of Clinical Nutrition, the strategy lowered diastolic (bottom number) blood pressure in four weeks. The reason: Oranges and their juice are high in a compound called hesperidin, which fights the inflammation that can cause blood pressure to climb.

Reach for these veggies

Upping your intake of cruciferous vegetables like cabbage, cauliflower, broccoli and kale can lower both your systolic and diastolic blood pressure in as little as four weeks. So say researchers reporting in the journal BMC Medicine, who found the effects in people who enjoyed 300 grams (about 3-1/3 cups) of the veggies daily. Experts credit compounds such as nitrates and glucosinolates found in crucifers with helping blood vessels relax and widen.

Dance to some music

Looking for a fun way to lower your blood pressure? Enjoy an impromptu dance break! A recent Japanese study reveals that dancing can lower your systolic blood pressure by 13 points while reducing your diastolic pressure by 10 points in six weeks—and all it takes is 10 minutes a day. The blood-pumping exercise you get from dancing keeps your blood vessels supple. Plus, moving your head up and down while dancing blunts the activity of angiotensin II, which increases blood pressure by constricting vessels.

Consider an olive leaf supplement

A study published in the journal Phytotherapy Research reveals that olive leaf extract (OLE) can manage your blood pressure naturally. Study participants who took 1,000 mg of OLE daily for eight weeks lowered their systolic and diastolic blood pressure by 13 and 4 points, respectively. Experts explain that polyphenol compounds in the extract exert a similar action on blood pressure as ACE inhibitors, prescription drugs used to treat hypertension. One to try: Swanson Olive Leaf Extract 500 mg.

Enjoy hibiscus tea

A blood pressure-lowering eating plan doesn't have to be boring. Simply relaxing with two 12-oz. Glasses of tangy, fruity hibiscus tea daily lessens the odds of hypertension by 65 percent. And if your BP is already a little high, it'll lower it by as much as 13 points, Tufts University scientists say. That's because natural fruit acids in hibiscus act like artery-relaxing ACE inhibitors.

Look for flowers

Lilies, roses, sunflowers…there are so many flowers in bloom in local parks, nature preserves and even your own garden. And just taking a few minutes to pause and admire their beauty can help lower your blood pressure, according to a study published in the Journal of Environmental Psychology. This healthy lifestyle habit can also help reduce stress and eliminate negative emotions, the study authors report.

Soak your feet

Sounds too simple to work, but regularly soaking your feet in a basin filled with warm water can help lower your blood pressure. In fact, a study published in the journal Complementary Therapies in Medicine found that herbal foot baths helped reduce both systolic and diastolic blood pressure.

For more blood pressure tips

What Is Normal Blood Pressure by Age? Doctors Reveal When a Reading Is Safe—And When It's Dangerous

9 Foods That Lower Your Blood Pressure Naturally—No Meds Needed

Does Coffee Raise Your Blood Pressure? Experts Reveal How to Reduce the Risk of a Spike

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

3 Easy, Natural Tips To Lower Blood Pressure Without Medication

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Hallie Levine

Fri, December 6, 2024 at 5:03 PM UTC

Staggeringly, almost half of women struggle with high blood pressure, according to the Centers for Disease Control and Prevention. And a recent study published in the European Journal of Preventative Cardiology found that women in their early 40s with even mild hypertension — a top number between 130 and 139 mm Hg and a bottom number between 80 and 89 mm Hg — have more than double the risk of heart disease as men of the same age, with the same numbers.

The good news? "For most women, it doesn't take much to get blood pressure down into a healthier range," promises Nieca Goldberg, MD, Medical Director of the Women's Heart Program at NYU Langone Medical Center in New York City. Simple strategies can lower your blood pressure and make you feel happier to boot. Here are fast, easy doctor-recommended tactics to lower your blood pressure naturally.

Start your day right: Lower blood pressure with a morning walk

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The secret to keeping blood sugar within normal levels? Take an AM stroll around the neighborhood. In a small study of postmenopausal women published in the journal Hypertension, those who got 30 minutes of exercise in the morning and took brief walking breaks throughout the day experienced a drop in blood pressure comparable to that provided by prescription medications. One reason for this dramatic result may be that morning exercise helps counter the normal rise in blood pressure that occurs throughout the day," explains Kathryn Boling, MD, a family medicine specialist at Mercy Medical Center in Baltimore, Maryland.

Sprinkling in walking breaks, by standing up and strolling around for three minutes every half hour — a move that helped study subjects knock two points off their blood pressure — may prevent blood pressure from steadily increasing as the day wears on. To help you remember to get up, set a timer for every 30 minutes, or use a free app like Stand Up! The Work Break Timer.

Midday stress relief: lower blood pressure with deep breathing

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Anytime you feel frazzled during the day, be it navigating rush hour traffic or rushing to finish a project, simply take a few deep breaths. "This easy activity that works so well to lower blood pressure because it decreases levels of stress hormones in your body," explains Dr. Goldberg. A recent Harvard study found that people who practiced relaxation techniques such as deep breathing for up to 20 minutes a day were able to lower their blood pressure to a point where they no longer needed medication!

The reason? When we're stressed or anxious, our breathing becomes shallower, triggering the release of stress hormones and dialing up blood pressure. But simply prompting ourselves to breathe more deeply—especially on the exhale—activates the parasympathetic nervous system, triggering a relaxation response that instantly lowers blood pressure. To do so, try equal breathing, suggests Dr. Goldberg. Simply inhale through your nose for a count of four, and exhale for four. Over time, you can go up to eight breaths in, and eight out. You can also download a relaxation app on your phone: Dr. Goldberg likes Smiling Mind, a free app that offers short daily meditation and mindfulness exercises.

Evening relaxation: how warm baths help lower blood pressure

Maria Korneeva

Want another reason to slip into a warm bath with a good book at the end of the day? A new Japanese study that followed over 30,000 people over 20 years found that folks who took a daily hot bath slashed their risk of heart disease by 28 percent and risk of stroke by 26 percent. "One theory is that the heat from the bath dilates blood vessels, lowering blood pressure," explains Dr. Goldberg. "A warm bath also relaxes you, which helps lower stress hormones in your body, which will also decrease blood pressure."

The only caveat: Check with your doctor first if you take blood pressure medication, she notes, because a warm soak may cause your blood pressure to dip so low that you feel dizzy or lightheaded. Otherwise, dim the lights, turn on some soft, soothing music, and settle in, ideally submerging your shoulders — the more surface area of your skin the water covers, the bigger the heart benefits. For best results, schedule your soak for 90 minutes before bed: A recent study in Sleep Medicine Reviews found that this simple timing trick helps you nod off more quickly by lowering your body's core temperature and priming you for sleep.

Quick tip: Checking your blood pressure at home

Before you buy an at-home blood pressure monitor, measure the circumference of your arm, suggest researchers at Johns Hopkins. They found that standard-size cuffs won't fit as many as 18 million Americans, resulting in skewed blood pressure readings. The study authors say most standard cuffs will fit those with a bicep circumference of 8.7 inches to 16.5 inches. Those with smaller or larger biceps should check the size guides on individual monitors to ensure a proper fit.

9 Tips For Lowering Blood Pressure & Getting Healthy - AOL

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How to Lower Blood Pressure: 9 Ways To Make a Healthy Change

High blood pressure is an ever-present health measurement we all know we should keep an eye on. And even though half of Americans have high blood pressure — also called hypertension — so many of us are unaware of it.

If you're health conscious in any way (you're here reading this for a reason), you know that high blood pressure comes with risks. But what are these risks exactly, and how can you lower high blood pressure?

Several factors affect your blood pressure, from your weight to the foods you eat. That means there are many potential ways to improve this part of your health, but we'll help you sort through the noise with some of the best tips on how to reduce high blood pressure.

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9 Tips to Lower Blood Pressure

If you have high blood pressure, your first instinct might be to ask about blood pressure medications.

While these drugs can help, there are also natural ways to lower blood pressure, like weight loss, healthy eating and other healthy lifestyle habits. And the best part is that these habits will set you up for a generally healthier life.

1. Maintain a Healthy Weight

One of the most effective ways to lower blood pressure? Reduce your body weight.

Weight loss and blood pressure are linked. Obesity accounts for up to 78 percent of cases of high blood pressure, and even a slight decrease in weight has been associated with a small drop in blood pressure, according to the American Heart Association.

If you have excess weight or obesity, reducing body weight by five to 10 percent over six months can improve your blood pressure. Even losing as little as three to five percent of body weight can have a positive impact.

In addition to more movement and nutritious foods (which we'll discuss below), a healthcare provider may recommend weight loss medications as part of a weight management plan.

These medications often include familiar names like Ozempic and perhaps less familiar ones like metformin.

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2. Regular Exercise

Does exercise lower blood pressure? Yes, getting your blood pumping is great for overall health — especially when it comes to lowering blood pressure.

In addition to helping with weight management, regular physical activity also makes your heart more efficient at pumping blood, which lowers the pressure in your arteries.

The American Heart Association recommends 150 minutes per week of moderate-intensity exercise or 75 minutes per week of vigorous exercise to lower blood pressure and improve heart health.

This could mean anything from cardiovascular activities like running or cycling to strength training — even short, 10-minute walks are beneficial, especially if you're just starting with physical activity. You can also check this workout plan that combines aerobic activity with strength training exercises that slowly increase over six weeks

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3. Eat Nutritious Foods

Another tip to reduce high blood pressure is to eat a healthy diet with more nutritious foods and lower your saturated fat intake.

If you're looking for more guidance on dietary approaches to reduce hypertension, check out the Mediterranean and DASH diets, which are effective diets for high blood pressure.

Fortunately, neither of these plans requires special foods. For instance, the DASH (Dietary Approaches to Stop Hypertension) eating plan recommends whole grains, fruits, vegetables and low-fat dairy products.

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4. Reduce Sodium Intake

Popular opinion: salt makes food more delicious. Little-known fact: high salt intake can increase blood pressure levels.

Ideally, you shouldn't consume more than 1.5 grams of sodium per day to help keep your blood pressure in a healthy range.

If you eat processed foods, your sodium intake can be higher than you think. Try swapping processed foods for fresh ingredients and use herbs and spices to season food instead of salt.

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5. Manage Stress

If you're constantly stressed, your body is in a constant fight-or-flight mode, which means a faster heart rate and constricted blood vessels.

While easier said than done — even learning how to lower your high blood pressure may have stressed you out a bit — managing stress is another crucial way to lower blood pressure.

Understanding how to lower your anxiety might also be another way to help you manage your stress, you can understand more about anxiety and it's symptoms here.

Finding time to unwind, starting a meditation or mindfulness practice, using deep breathing techniques, talking to loved ones and taking care of your body are all ways to manage stress.

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6. Quit Smoke

Yet another reason to quit? It harms your heart and blood vessels, increasing the risk of high blood pressure and heart disease.

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7. Rest Up

We're sure you know that sleep is sublime — and getting more rest is one way to lower blood pressure naturally.

The recommended amount of sleep for adults is seven to nine hours of good-quality sleep each night. You can aim for this by setting up healthy sleep habits like a consistent sleep schedule and relaxing bedtime routine, as well as keeping your bedroom dark and cool.

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8. Limit Alcohol Intake

While you might look forward to unwinding with a whiskey at the end of the day, alcohol consumption can increase blood pressure.

You may need to either reduce how much you drink or cut alcohol out completely to help lower blood pressure.

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9. Ask About Medication

The healthy lifestyle changes above are great natural ways to lower blood pressure. But if you need more than these, your healthcare provider may recommend blood pressure medications in addition to healthy living.

These medications include:

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What Else You Should Know About Blood Pressure

Looking for more information about blood pressure before you start lowering yours? We have you covered. Keep reading to learn more about blood pressure in general and how to lower it.

What is Blood Pressure?

You know that managing blood pressure is important. But what is blood pressure exactly?

Blood pressure is how your blood moves through your arteries; high blood pressure occurs when blood moves at higher-than-normal pressures.

Blood pressure readings consist of two numbers: systolic, when the heart pumps blood out, and diastolic, when the heart fills with blood between heartbeats.

Your blood pressure constantly changes throughout the day based on whatever you're doing, but normal blood pressure for most adults is below 120 over 80 millimeters of mercury, expressed as 120/80 mm Hg.

You'll be diagnosed with high blood pressure if your systolic blood pressure readings consistently measure 130 mm Hg or higher or your diastolic readings are 80 mm Hg or higher.

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What Are the Symptoms of High Blood Pressure?

At earlier stages, hypertension often doesn't cause symptoms. This means many people are unaware they have high blood pressure until they have serious health problems.

Because of this, it's important to get your blood pressure checked regularly by a healthcare professional who can give you a proper diagnosis.

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Why Should You Try to Lower Your Blood Pressure?

High blood pressure forces the heart to work harder to pump blood, which can cause heart problems.

Long-term hypertension can cause many health conditions, including injuring the lining of your arteries and leading to "bad" cholesterol. It can also increase your risk of heart disease and even potentially cause a heart attack, stroke or heart failure.

How Can You Lower Blood Pressure Quickly?

Unfortunately, there aren't exactly tricks to lower blood pressure instantly. Instead, long-term lifestyle changes, such as losing weight and managing stress, are the best way to reduce blood pressure. Adding medication can be helpful in many cases as well.

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The Big Picture on Lowering Blood Pressure

Blood pressure is essential to your health, so keeping your blood pressure in a healthy range is very important.

If your healthcare provider has diagnosed you with high blood pressure, you might be wondering how to lower blood pressure fast. The process might not be quite as quick as you want it to be, but you still have plenty of options when it comes to lowering blood pressure:

You can lower high blood pressure naturally with healthy lifestyle changes, including maintaining a healthy weight, eating nutritious foods, reducing sodium intake, managing stress, getting more sleep and quitting smoking.

Reducing your body weight is especially important, as weight loss and blood pressure are connected — a decrease in body weight often leads to a decrease in blood pressure.

These changes not only lower blood pressure but can also improve your heart health and reduce the risk of health threats like heart attack, stroke, cardiovascular disease and more.

If these tips on how to lower blood pressure naturally aren't enough, medication is another way to treat high blood pressure. In addition to medications specifically targeted to lower blood pressure, weight loss medications may help you lose weight and reduce hypertension.

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