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How to Lower Blood Pressure Naturally

Adopting a healthy lifestyle can help you lower your blood pressure naturally. Here are some of the most recommended lifestyle changes that can help: 

A Heart-Healthy Diet:

A healthy diet can help to reduce high blood pressure. Try to incorporate the following foods every day:

  • Fruits and vegetables

  • Whole grains (like whole grain bread, oats, rice)

  • Lean proteins like fish or chicken (instead of red meat, which is high in saturated fat)


It is also beneficial to reduce salt and salty foods (limit your sodium to 1,500-2,300 milligrams per day). It’s always best to limit or avoid restaurant food and prepackaged foods as they usually contain high sodium. It is also recommended to cut back on sweets. Instead, you can try to eat fresh fruit or dark chocolate for sweet cravings. 


Increasing Physical Activity:

A healthy weight and being physically active also helps reduce blood pressure naturally. Being physically active strengthens your heart (cardiovascular system) and also helps reduce stress. 

  • Try to get about 30 minutes of moderate physical activity 5 times per week

  • You can walk or consider taking an online exercise class from your home


Managing Stress:

As mentioned, exercise helps to manage stress. Other activities can also help, such as:

  • Prayer or meditation 

  • Deep breathing

  • Massage

  • Yoga (stretching)

  • Getting enough sleep


Adopting a Cleaner Lifestyle:

  • Smoking: If you smoke, try to quit. These chemicals damage the body’s tissues and harden blood vessel walls.

  • Alcohol: Alcohol can raise blood pressure. It is best to avoid alcohol or drink alcohol in moderation. 

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