12 Natural Ways to Lower Blood Pressure

natural ways to lower blood pressure

Written by Chris Miller and Medically Reviewed by Scott Pearlman, M.D.

You can control high blood pressure naturally, from exercise, to supplements, to watching what you eat. Browse our slideshow and talk to your doctor about which therapies might be a good complement to your current treatment plan.

1. High Fiber Diet
   
   High fiber which includes a variety of fresh vegetables, fruits and whole grains help reduce your blood pressure.
   
   
2. Omega 3 Fatty Acids
   
   Omega 3 essential fatty acid is a great supplement to lower blood pressure naturally. The most common source of Omega 3 fatty acids are in cold water oily fish such as salmon, herring, mackerel, anchovies and sardines.
   
   
3. Oatmeal
   
   Eaten daily, oatmeal has been shown to help to lower blood pressure.
   
   
4. Weight Loss
   
   If you are overweight then start losing those extra pounds pronto. A 10 percent reduction in total body weight will sometimes normalize blood pressure.
   
   
5. Exercise
   
   Did you know that even 15-20 minutes of mild exercise will do the trick? Try walking, aerobics or even cycling. But before you start any exercise program, remember to consult your doctor.
   
   
6. Reduce Salt Intake
   
   Salt has sodium which is known to increase your blood pressure. Instead opt for substitutes and include garlic, lemon, onions and other herbs which will add to the taste without doing your body any harm.
   
   
7. Meditation
   
   Meditation and other relaxation techniques such as t'ai chi and yoga can significantly help lower your blood pressure.
   
   
8. Stop Smoking
   
   Nicotine and other chemicals present in tobacco can cause contraction of blood vessels, which leads to an increase in blood pressure.
   
   
9. Vitamin C
   
   Studies have shown the less vitamin C in the blood, the higher the blood pressure. So go ahead and eat those oranges!
   
   
10. Limit Alcohol
    
    In small amounts, it can help prevent heart attacks and coronary artery disease and potentially lower your blood pressure. But that protective effect is lost if you drink too much alcohol, generally more than one drink a day for women and more than two a day for men.
    
    
11. Cayenne
    
    The capsicum in cayenne slows arteriosclerosis, which can cause high blood pressure.
    
    
12. Reduce Stress
    Stress or anxiety can temporarily increase blood pressure. Once you know what's causing your stress, consider how you can eliminate or reduce stress.
    

natural ways to lower blood pressure