What are natural ways to lower blood pressure?

Natural ways to lower blood pressure include:
  • not using tobacco
  • limiting alcohol intake
  • exercising daily
  • avoiding excess salt intake
  • eating fruits and vegetables
  • losing weight
Your doctor will recommend natural ways to lower your blood pressure before prescribing medication, unless your blood pressure is very high or there are findings to suggest that you have damage related to high blood pressure. Natural ways to lower blood pressure include:
  • losing weight
  • eating a low-salt diet
  • getting regular low-impact exercise (such as brisk walking or swimming)
  • quitting smoking
  • drinking alcohol only in moderation
  • possibly, a high potassium diet
Joan Salge Blake, MS, RD
Nutrition & Dietetics Specialist

While losing excess weight and cutting back on dietary sodium can have a dramatic impact on lowering high blood pressure, there are also certain foods that you can eat that may also help. The following advice may help you eat to beat high blood pressure:

  • Pump up the Potassium-Rich Foods in Your Diet - A diet adequate in potassium lowers blood pressure by causing the kidneys to excrete excess sodium from the body. Ridding the body of sodium will help lower blood pressure. Potatoes, orange juice, yogurt, bananas, and beans are all potassium powerhouses.
  • Eat at Least 4.5 cups of Fruits and Veggies Daily - They're naturally low in sodium and rich in potassium. Fruits and veggies are also rich in fiber and water, so they will help you cut back on calories typically eaten at a meal. If overweight, losing as little as 10 pounds can reduce a person's blood pressure and may actually prevent high blood pressure in many folks even if they haven't yet reached a healthy weight. Devote half of your plate at every meal to fruits and vegetables, otherwise you'll never reach the 4.5 cup minimum quota daily.
  • Pass the Milk, Please - Low fat and skim milk, as well as soymilk, are rich in potassium, calcium and magnesium—other minerals that can help lower blood pressure. Start your day with a bowl of whole grain cereal smothered in skim or low fat milk or soymilk. Cook your hot oatmeal with milk rather than water, and order your morning latte with low fat milk rather than cream.
Dr. Mehmet Oz, MD
Cardiologist (Heart Specialist)

Medicinal and all-natural options exist to lower your blood pressure. Try taking Coenzyme Q10, also known as CoQ10 or ubiquinone. It’s an over-the-counter supplement that helps maintain healthy blood vessels. Taking 200 mg per day has been demonstrated in studies to help reduce blood pressure. You should also add more garlic to your diet. Eating at least one clove a day may lower your blood pressure and slow the hardening of the arteries.

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If you have been diagnosed with high blood pressure and you do not have other related problems, your doctor may recommend a healthy lifestyle program for a few months. During this healthy lifestyle program, you will make dietary changes, lose weight, exercise frequently, lower your stress, stop smoking cigarettes (if you smoke), and lower your alcohol consumption.

Sometimes lifestyle programs, including weight loss, work initially to lower blood pressure. Still, if your blood pressure is elevated at your next doctor’s visit, your doctor may prescribe blood pressure medications. If your blood pressure is greatly elevated, your doctor may run more tests to see if other health problems are going on. In any case, your doctor will want to bring your blood pressure down to a normal level quickly.

Dr. Joseph H. Henderson, MD
Cardiologist (Heart Specialist)

A diet rich in fruits and vegetables, and high in fiber can help prevent high blood pressure. Regular vigorous exercise and weight reduction can also help lower blood pressure without the use of medications.

The contents of this website are for informational purposes only and are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Nor does the contents of this website constitute the establishment of a physician patient or therapeutic relationship. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

There are number of natural ways to help lower your blood pressure: decrease stress, decrease alcohol consumption, lose weight, eat a low salt diet, stop smoking and increase intake of potassium and vitamin D in your diet.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.