10 ways to lower your blood pressure naturally
High blood pressure is treated like an illness…but it’s really a symptom of an underlying problem that no drug actually addresses. It’s hard to turn on the TV these days without seeing another ad for a blood pressure medication. And many doctors treat these drugs as the catch-all, cure-all for anyone with high blood pressure and the associated cardiovascular risks. Don’t believe it. There are healthier, safer ways to deal with high blood pressure. In this case, drugs are almost never the answer.
What is high blood pressure?
With every heartbeat, blood flows from your heart to the rest of your body through your arteries. Blood pressure is the force of that blood pushing against your artery walls.
Blood pressure is at its highest during a beat. This is called systolic pressure. In between beats, when the heart is at rest, pressure falls. This is your diastolic pressure. These two numbers make up your blood pressure reading, expressed as systolic over diastolic (for example, 120/80 mmHg).
Your blood pressure normally rises and falls throughout the day. If it stays high for too long, though, the constant force on your arteries can create microscopic tears. These tears can turn into scar tissue, providing the perfect lodging place for fat, cholesterol, and other particles—collectively called plaque.
Buildup of plaque narrows the arteries, which requires your heart to work extra hard to push blood through. This can ultimately result in heart disease, stroke, hardened arteries (atherosclerosis), kidney damage, and various other problems.
By and large, hypertension is a lifestyle disease. Don’t get me wrong…there are factors you can’t control, such as genetics, age, and race (African Americans have higher risk). But for the most part, you can blame bad diet, lack of exercise, poor sleep habits, uncontrolled stress, smoking, excessive drinking, and obesity.
Considering half the nation is either overweight or obese, the rise in blood pressure among 20- and 30-somethings makes perfect sense.
Why is it dangerous?
No matter your age, race, or sex, untreated hypertension is a ticking time bomb. Most people experience no symptoms, so you may have high blood pressure and not know it. Eventually, it will hurt you…possibly even kill you. This is why you have to treat it right away.
Like so many diseases, the pharmaceutical industry has turned hypertension into a condition that can be managed by taking pills, rather than cured through lifestyle changes.
Common blood pressure medications don’t solve the root causes of hypertension and have terrible side effects (including dizziness, headaches, fatigue, sexual dysfunction, and heart arrhythmia). Not worth it, in my opinion. Especially when you can lower your blood pressure naturally and without side effects.
Drugs and Medications are Not the Answer
Wouldn’t it be easier to take blood-pressure-lowering medication? Sure, but there’s a major trade-off.
As we’ve mentioned before, it’s important to review all possible side effects before starting any medication, and blood pressure drugs are no exception. Diuretics (drugs that increase urination to flush water from the body) and medicines that reduce blood pressure have powerful side effects. Light-headedness, which increases the risk of falling, is just one. High blood sugar, brain shrinkage, and a sluggish metabolism are a few of the others.
Then there’s the depletion of B vitamins, essential for a healthy nervous system. And a reduction of other vitally important minerals can cause dizziness. Furthermore, several large, respected studies show that individuals with mild to moderate elevations in blood pressure who avoid prescription drugs fare better in terms of heart attacks than those who take drugs. Personally, I think choosing a low-sodium diet over these potentially serious side effects is a no-brainer.
Also, keep in mind that some medications increase blood pressure. These include certain antidepressants, anti-anxiety drugs, and even non-steroidal anti-inflammatories (NSAIDs), such as aspirin, ibuprofen, and acetaminophen. If this could be a problem for you, discuss the possibility of switching to a different drug with your physician.
Why is high blood pressure on the rise?
There’s no doubt, high blood pressure is a huge, growing problem in America. And there are three main reasons we’re seeing an uptick in blood pressure problems—none of which is an absence of drugs.
Diet. Americans are eating more and more salt-laden packaged foods. And that’s hurting our hearts. Eating too much sodium, most of which enters our diet as salt, wrecks the body’s balance. Extra sodium in your blood interferes with your kidney’s ability to draw water out of your blood—leading to that bloated feeling you get after a salty meal. Think about that bloating inside your body—it creates pressure. And up goes your blood pressure.
And you’d be shocked by how much salt is in processed foods—even those you wouldn’t think of. A plain medium bagel, for instance, has 430 mg of salt—almost 20% of your recommended daily intake. Four pancakes have 730 mg of salt. A slice of white bread has 240 mg, and even a cup of cottage cheese contains 819 mg of salt!
Those aren’t foods you think of as salty—but they are. Since salt is a natural preservative, you’ll find it in high quantities in anything that isn’t sold fresh. But salt isn’t the only danger packaged foods bring. Bisphenol A—BPA—is a chemical used in making plastics, cans, and a variety of other containers. Many of which are used for food. And one study found that 92% of Americans have BPA in their blood. Little wonder, since it’s been found in our food too—things like canned soups or canned green beans.
The problem with that? BPA mimics estrogen in your body—and estrogen plays an important role in regulating blood pressure. So all that BPA is driving America’s numbers up. That’s just the tip of the iceberg with BPA, but it’s a very important tip.
Stress. So many people complain to about feeling overwhelmed. By everything. The modern world is constantly vying for your attention from eighteen different places. Since the Great Recession, many people worry about their jobs, their finances. All this pressure creates stress. Stress creates cortisol. And cortisol is a hormone that controls blood pressure. More stress equals higher readings.
Sleep. 45% of Americans report not getting enough sleep over the previous week. 35% say the sleep they do get isn’t any good. And when you don’t sleep enough, your body doesn’t regulate your stress hormones properly. That is part of the reason you feel bad and are more irritable when you don’t get proper sleep. But lack of sleep also causes your blood pressure to rise.
Why At-Home Monitoring Matters
There are many ways to keep your blood pressure in check. One of the most important is performing your own blood pressure monitoring.
Be your own doctor
Having an accurate account of your blood pressure over time is the first line of defense in preventing heart attack, stroke, and even death. And the only way to accomplish that is to monitor your blood pressure at home.
The conclusion of a late 2014 study says it all: Clinical blood pressure measurements alone are not specific or sensitive enough to be used as the main tool in diagnosing or treating hypertension.
Another study found that home monitoring helps confirm cases of white coat syndrome and masked hypertension (the opposite of white coat, when readings in clinical settings are normal, but high elsewhere). Home monitoring is also a better predictor of potential heart issues. The researchers stated that home blood pressure monitoring should have a primary role in diagnosis and treatment of hypertension.
Why? Well, having your blood pressure taken at your doctor’s office is merely a snapshot of what’s going on in your arteries at that very specific moment in time. But home monitoring provides a longer-term view and offers a much clearer picture of your blood pressure fluctuations over time.
Steps to Successful At-Home Monitoring
We recommend home monitoring to all people who have (or are at risk for) high blood pressure and heart disease. That way they can gauge how effectively their prevention or treatment program is working. I even tell people who have perfectly normal blood pressure that it doesn’t hurt to measure themselves every once in a while. (You can usually do this at your local pharmacy.) Knowing where you stand puts you in much greater control of your health.
Here are some tips to assure the most accurate readings at home.
- Buy an automatic monitor that goes around your upper arm (as opposed to your wrist or finger), and make sure the cuff fits properly. (Insurance may fully or partially cover a monitor; check with your provider.)
- Before your first use, have your doctor or nurse check to make sure you are using it properly. Also test your monitor’s accuracy by having your doctor take a reading, then do a self-reading.
- Take your blood pressure twice a day—morning and evening. At each reading, take two to three measurements (spaced about one minute apart) to make sure they are similar.
- Thirty minutes prior to measuring, avoid caffeine, alcohol, tobacco, and exercise. Also be sure you have an empty bladder.
- Position your left arm properly by resting it on the table or chair arm at heart level. Place the cuff on your bare skin, not on top of clothing.
- Don’t talk or think about stressful situations during the readings.
- If your monitor doesn’t record your readings automatically, be sure to log them.
- Sit quietly and calmly for at least three to four minutes beforehand. Make sure to leave your legs and ankles uncrossed before and during the reading.
10 Ways to Lower Your Blood Pressure Naturally
Many people have been able to successfully wean themselves off of their blood pressure medications—and more importantly, get their blood pressure totally under control—with these natural remedies for high blood pressure.
Some are simpler than others, but they’re all equally important. Here are the first five:
6 Lifestyle Changes to Lower Blood Pressure
- Put an end to bad habits. Quit smoking, and drink only occasionally and in moderation. And be sure you’re getting plenty of sleep—at least seven to eight hours a night.
- Drink water. Water thins the blood, helping it flow more freely. Aim for a half-ounce of water for every pound you weigh. So if you weigh 160 pounds, you would drink 80 ounces of water, or 10 eight-ounce glasses per day. (Soda, juice, coffee, and other caffeinated or sugary drinks do not count toward this total!)
- Adjust your diet. Focus on whole, fresh foods, including lean meats and poultry, organic fruits and vegetables, unsalted nuts and seeds, legumes, whole grains, some low-fat dairy (or alternatives such as almond or rice milk), and healthy fats like avocado and olive and sesame oils. Some specific foods that positively influence blood pressure include celery, garlic, raw cacao, almonds, cayenne pepper, and eggs. Avoid as often as possible high-sodium foods, fast food, sugar, processed food, and trans fats.
- Stress Less. Stress initiates the fight-or-flight response, elevating cortisol and adrenaline, tensing up muscles, and spiking blood pressure. All this comes in handy when you need to quickly escape a bear in the woods or a moving vehicle in your path. But nonstop cortisol and adrenaline streaming through your veins can wreak havoc on your entire system. Some great stress-busting tools include therapy, mindfulness meditation, yoga, tai chi, qigong, deep breathing, visualization, and exercise. Speaking of exercise…
- Get moving! I get it, not everyone loves to exercise. But when it comes to controlling blood pressure, it’s non-negotiable. Study after study confirms that exercise strengthens the heart, improves blood pressure, and decreases the risk of heart disease, stroke, and countless other conditions. If you’ve been sedentary for a while, start by walking for 10–15 minutes a day, and gradually increase your time and distance. Try interval and weight training as well. The more muscle you have, the more fat you’ll burn. Similarly, several recent studies have shown that yoga and mindfulness meditation are effective in lowering blood pressure. Yoga has many other health benefits, and there are a number of different methods—something for just about everyone. If your physician has given you the go-ahead on activity, check out some local yoga classes or rent a DVD to try yoga at home.
- Take blood pressure-supportive supplements. These nutrients work much the same way as prescription blood pressure drugs, but without the harsh side effects. Below are some of the best options for safe, natural alternatives.
4 key supplements to control blood pressure
Nattokinase. Nattokinase is a natural blood thinner and a safe, effective, way to help normalize blood pressure, with no side effects. At healthy levels, fibrinogen is a protein that helps create the healthy clotting we sometimes need to end bleeding as the result of an injury. But elevated fibrinogen levels increase the risk of high blood pressure, as well as diabetes, cancer, and blood clots—and it’s linked to a 700 percent increase in deaths from all causes! Nattokinase can help by spotting unhealthy clots in progress and dissolving them, and also by helping blood vessels stay smooth and flexible, another level of protection.
In a Japanese study, volunteers with high blood pressure were given 30 grams of natto extract (equivalent to one serving of natto), orally for 4 consecutive days. Results? Systolic blood pressure decreased on average from 173.8 to 154.8 and diastolic blood pressure decreased on average from 101.0 to 91.2. That’s nearly an 11 percent drop in in systolic blood pressure, and a nearly 10 percent drop in diastolic blood pressure—after only 4 days. Other studies show similarly dramatic results. Given the acquired taste issues, we recommend 50 mg of the powdered supplement form daily.
Grape seed extract. After their lovely juice has been extracted, grapes still have a lot to offer. Their skins and seeds are rich in Vitamin E, linoleic acid, an essential fatty acid, flavonoids and other powerful, free-radical scavenging antioxidants. Grape seed extract is a vasodilator, normalizing blood pressure by relaxing and dilating blood vessels to keep blood flowing smoothly and less likely to get trapped by plaque. The exceptionally potent antioxidant compounds in grape seed extract can help slow the effects of aging by neutralizing the free radicals that damage your cells and your DNA.
Dosage recommendations vary somewhat from study to study. We recommend the University of Maryland Medical Center’s dosages: 25 to 150 milligrams daily for general antioxidant support or 150 to 300 milligrams daily for chronic venous insufficiency. Caveats: Grape seed extract can act as a mild blood thinner, so work with your doctor if you’re already taking blood thinners or are at risk for bleeding. Don’t confuse grape seed extract with grape seed oil—the oil contains an overload of omega-6 fatty acid, the kind we don’t want.
Magnesium. Magnesium is a front line protector of your blood pressure and cardiac systems, regulating the enzymes that relax constricted blood vessels or prevent them from constricting in the first place. Who benefits from relaxed blood vessels? You do, because your heart doesn’t have to work so hard to keep your circulation moving. Translation: low blood pressure.
A meta-analysis of 34 separate studies of magnesium as a supplement resulted in the kind of conclusion that’s music to everyone’s ears: “Our findings support a causal anti-hypertensive effect of [magnesium] supplementation in adults.” Nothing tentative or cautious here. Not a “possible” anti-hypertensive effect—a causal effect. Period. Your best bet, as always, is to eat a magnesium-rich diet—chicken, nuts, halibut, shrimp, and leafy greens like spinach and kale. It’s a long list of delicious choices. If you opt for a supplement, we recommend 350 to 500 mg per day.
L-arginine. Found in nuts, fish, red meat, soy, whole grains, beans, and dairy products, L-arginine shows clear signs that it relaxes and opens arteries, which helps lower blood pressure. Our bodies can usually make all the L-arginine we need from our food. That’s prompted some experts to claim that taking a supplement is “rarely necessary, and may be of benefit only to people who have a deficiency.”
Our take? Thanks to the Standard American Diet (SAD) of over-processed, toxin-ridden, artificial non-foods…most people do, in fact, have a deficiency or deficiencies. If you’re unsure of your L-arginine status, have your doctor check it, along with other essential nutrients you might lack in effective amounts (especially D3). If you do need to supplement, remember that the best way to increase your L-arginine levels is to take L-citrulline, which your body converts efficiently to L-arginine.
I hope this gives you some good news and good new options. But always remember what sets you on the best road toward healthy blood pressure—exercise, even a walk around the house or the neighborhood, and a healthy diet. If you’re exercising and eating a fresh, local, organic, humanely raised diet, rich in healthy oils, fruits, veggies, beans, and leafy greens, light on red meat—you’ve got a head start.
And don’t think it will take five years to collect your health benefits. You can see those in a matter of weeks. Or, in the nattokinase study, days.
If you’re on prescription drugs, please work with your doctor to get a safer, natural blood pressure regimen. Increasingly, natural treatments help make powerful prescription drugs more effective and more tolerable.
Using this natural lifestyle and supplement approach, I’m confident you can manage your blood pressure and take control of your health, without the high cost and risk of prescription drugs.
Take good care.
Disclaimer: Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
Last Updated: July 16, 2020