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The 15 Best Ways To Lower High Blood Pressure Naturally
Regular aerobic exercise is key for strengthening your heart so it doesn't have to work as hard to pump blood throughout your body. And that can help lower your systolic blood pressure (the top number) by as many as nine points, according to the Mayo Clinic.
And walking is one of the simplest forms of aerobic exercise out there — you can do it anywhere, with zero special equipment.
A healthy goal is to walk for at least 30 minutes most days of the week, per the Centers for Disease Control and Prevention. According to a February 2019 study published in the journal Hypertension, that amount could produce similar effects to blood pressure-lowering medication, although it's important to note that more research needs to be done in this area.
4. Lose WeightHaving overweight can strain your heart and potentially damage your blood vessels, both of which could contribute to high BP.
"There's a clear association between obesity and hypertension," Emmanuel Moustakakis, MD, director of the coronary care unit at NewYork-Presbyterian Queens and assistant professor of clinical medicine at Weill Cornell Medicine, tells LIVESTRONG.Com.
The good news? You don't necessarily have to drop tons of weight to see a difference. Losing just 5 to 10 pounds could get you a whole lot closer to a healthier reading, according to the AHA.
5. Try Hand-Grip ExercisesSqueezing a hand gripper (or tennis ball) for a few minutes every day could lower your blood pressure by as much as six points, found a December 2018 Systematic Reviews analysis of 26 studies.
Try squeezing the gripper with one hand for two full minutes, using about half your full strength, Dr. Moustakakis recommends. Rest for two minutes before gripping with your other hand, and repeat the cycle once more.
6. Find Healthy Ways to Relax7 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 juiceLove 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 veggiesUpping 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 musicLooking 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 supplementA 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 teaA 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 flowersLilies, 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 feetSounds 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 Homemade Herbs To Lower Blood Pressure Quickly
It often starts quietly. A slight pounding in your chest. A little breathlessness on a short walk. Maybe a visit to the doctor reveals numbers that are higher than they should be. High blood pressure, also known as hypertension, is one of those silent conditions that often creeps in without much warning.
The good news? You don't always need to reach straight for medication. Nature has long held a remedy for many of our modern health concerns, and when it comes to managing blood pressure, certain herbs can work wonders.
Accessible, affordable and surprisingly powerful, these homemade herbs can help support a healthy heart rhythm and bring your numbers down naturally.
ALSO READ: 5 foods to avoid if you have high blood pressure
Here are three potent herbs you can prepare at home that may help lower your blood pressure quickly and safely.
ADVERTISEMENT 1. Basil (Ocimum basilicum))
You've probably used basil to flavour soups or sprinkle over your salads, but this herb is far more than just a culinary delight.
Basil contains compounds like eugenol, which may help relax blood vessels and thin the blood slightly, allowing smoother flow and reduced pressure on the arteries.
How to use it: Create a simple basil tea by boiling a handful of fresh leaves in two cups of water for 5 to 10 minutes. Let it steep, strain, and sip slowly. You can drink this twice a day, preferably in the morning and evening.
ADVERTISEMENTAlternatively, add fresh basil to your meals generously, toss it into soups, blend it into smoothies or chew a few raw leaves after meals.
Why it works: Basil supports circulation, fights inflammation, and contains magnesium, a mineral that plays a vital role in regulating blood pressure.
2. Garlic (Allium sativum))
Garlic has been a medicinal hero for centuries. It is widely recognised for its ability to reduce blood pressure by increasing the body's production of nitric oxide, a compound that helps relax and widen blood vessels. It also supports better cholesterol balance, which in turn improves overall heart health.
ADVERTISEMENTHow to use it: Crush one or two fresh cloves and allow them to sit for a few minutes. This activates the allicin, the powerful compound responsible for its health benefits. Swallow the raw garlic with water on an empty stomach or mix it with a teaspoon of honey to soften the intensity.
If raw garlic is too strong for your taste, you can steep it in hot water with ginger and lemon for a calming heart-healthy tonic.
Why it works: Garlic lowers systolic and diastolic blood pressure, especially in people with existing hypertension. Its effects are often noticeable within days of consistent use.
RECOMMENDED: These simple lifestyle changes can lower your blood pressure
3. Hibiscus (Zobo or Roselle) ADVERTISEMENT)
Bright red and refreshingly tangy, hibiscus isn't just for sweet drinks. The petals are rich in antioxidants and natural acids that have been shown to lower blood pressure significantly.
Studies suggest that hibiscus tea can have effects similar to some standard blood pressure medications, without the side effects.
How to use it: Rinse a handful of dried hibiscus petals thoroughly. Boil them in water for 10 to 15 minutes, then strain and serve hot or cold. You may sweeten with honey or a slice of orange if desired, but avoid sugar if you're watching your levels.
Drink one or two cups daily, and be consistent to see results.
ADVERTISEMENTWhy it works: Hibiscus helps relax blood vessels and supports the elimination of excess sodium through urine. It's also a natural diuretic, helping reduce the volume of blood the heart must pump.
Managing high blood pressure doesn't always mean overhauling your lifestyle overnight. Sometimes, it starts with a cup of tea brewed with purpose, a clove of garlic in the morning, or a generous sprinkle of basil on your lunch.
These homemade herbs may not be magic bullets, but when used consistently and mindfully, they can support your body's natural balance.
As always, consult with your healthcare provider before making any major changes especially if you're already on medication.
But if you're looking to ease the pressure on your heart with the help of your spice rack and garden, these three natural remedies are a simple yet powerful place to begin.
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