How to Lower High Blood Pressure Without Using Medication

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High blood pressure is a common medical condition. Depending on the level of your blood pressure, you may need to take medication to get it under control. Once high blood pressure (HBP) is under control with medication, you can try using lifestyle techniques to lower your blood pressure and reduce your need for the medication. Using techniques like changes to your diet and lifestyle, in combination with medication, will help you manage your condition and stay healthy. [1]

Method 1
Method 1 of 4:

Reducing Your Salt Intake

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  1. Avoid adding more than a pinch of salt to your food when you cook it, and don't add salt once you are getting ready to eat. The Recommended Daily Allowance (RDA) of sodium is less than 2,300 mg (2.3 g), or about 1 teaspoon of table salt. [2] But, you will get more than enough through the prepared foods that you eat and the small amounts you add to your food. [3]
    • A high-sodium diet draws water into your bloodstream, which can increase the volume of blood and cause high blood pressure. [4]
    • Keep in mind that sea salt and kosher salt have around the same amount of sodium as table salt, so it doesn’t make them “healthier.” [5]
  2. Processed foods are typically loaded with salt and other additives, such as the preservative sodium benzoate. [6] The amount of sodium that’s in frozen and packaged foods can become a problem when eaten frequently, so prepare your own food whenever you can to control how much sodium is added. [7]
    • Sodium causes your body to retain water, which can increase your blood pressure. The amount of sodium in prepared foods should be listed on the nutrition facts label. [8]
    • Read labels and buy low-salt, reduced-sodium, or no-salt-added foods. [9]
    • Prepared, canned, and bottled foods typically have a lot of salt in them. This includes pickles, pizza, bread, cold cuts and cured meats, soups, burritos, tacos, savory snacks (chips, crackers, popcorn), poultry, cheese, pasta mixed dishes, burgers, egg dishes and omelets. [10]
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  3. On average, Americans consume more than 3,400 mg (3.4 g) of sodium per day, which is linked to elevated blood pressure and an increased risk of heart disease and stroke. [11] The American Heart Association recommends no more than 1,500 mg (1.5 g) of sodium per day for adults with high blood pressure. [12] To reduce sodium in your diet, track your daily intake and avoid as much sodium as possible. [13]
    • To track how much sodium you have eaten, keep a food journal or use a tracking app. There are a variety of fitness and health apps that will allow you to track your sodium intake throughout the day. [14]
    • A low-sodium food consists of 140 mg of sodium or less per serving. A reduced-sodium diet will have at least 25% less sodium than the regular product. [15] A high-sodium food is anything over 400 mg or more per serving. [16]
    • Keep in mind that sea salt and kosher salt have the same amount of sodium as table salt. [17]
    • Studies show that salt substitutes contain potassium chloride, which may not be safe for at-risk populations. [18] Instead, look for “sodium-free” or “reduced-sodium” versions of foods, and add flavor with lemon juice, vinegar, fresh herbs, and salt-free seasoning blends. [19]
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Method 2
Method 2 of 4:

Changing Your Diet

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  1. When trying to lower your blood pressure, it's important to focus on moderation and follow the DASH eating plan . Try to eat more fruits, vegetables, and whole grains, and limit fatty meats, full-fat dairy, sweets, and sodium. [20]
    • Some studies show that following a plant-based diet may lower hypertension. [21] Try to have at least one meal a day that doesn't include meat. For example, you could have a salad for lunch of leafy greens and raw vegetables and seeds, such as carrots, cucumbers, celery, and sunflower seeds.
    • When you do eat meat and fish, make sure it is a lean type, such as chicken or salmon without the skin. When you eat or drink dairy products, make sure you are picking low-fat options. [22]
  2. This means you should limit fatty meats, full-fat dairy, sugar sweetened beverages, and sweets. [23] While these foods may be delicious, they provide little nutritional value, and you can find fat-free and sugar-free versions of the same foods at most grocery stores. [24]
    • Instead of red meat, get protein from healthier options like fish, poultry, or legumes. [25]
    • If you have sugar cravings, eat fruits that lower your blood pressure naturally, like kiwi, strawberries, blueberries, or bananas. [26]
  3. Studies show that a high-fiber diet can lower systolic and blood pressure. [27] Most root vegetables and leafy greens are high in fiber, as well as fruits, nuts, and whole-grain products. [28]
    • Some of the best foods you can eat to increase your fiber include pears, peaches, apples, bananas, carrots, beets, broccoli, lentils, kidney beans, spinach, oatmeal, quinoa, shredded wheat cereal, and brown rice. [29]
    • According to the USDA Center for Nutrition Policy and Promotion, adults should eat at least 2 servings of fruit and at least 3 servings of vegetables per day. [30] Choose a variety of fruits, vegetables, and grains to make healthy food choices.
  4. Most Americans are not meeting the recommended levels for fish and omega-3 fatty acids. [31] Some studies show that consuming about 3 grams of omega-3 fatty acids per day may reduce your blood pressure. [32] To promote overall heart health, the American Heart Association recommends consuming two, 3.5 oz servings of fish per week. [33]
    • Fish is high in protein, and the levels of omega-3 fatty acids are highest in oily fish, including salmon, herring, trout, sardines, canned mackerel, and canned light tuna. [34]
    • The American Heart Association recommends eating 5.5 oz (160 g) of lean protein a day, which includes fish. [35]
    • You can also take fish oil tablets regularly to get more omega-3 fatty acids. However, do research on the specific fish oil tablet you take—some can have unpleasant side effects like bad breath, nausea, and upset stomach. [36] Studies show that most fish oil supplements contain little to no mercury. [37]
  5. Increasing potassium intake can help lower your blood pressure, while consuming too much sodium can raise your blood pressure. [38] Aim for 2,600 mg of potassium per day if you’re a woman and 3,400 mg of potassium per day if you’re a man. [39] You may need more potassium if you are active, and less if you are elderly or sick. Some foods that are naturally high in potassium include: [40]
    • Oranges
    • Prunes
    • Bananas
    • Dried apricots
    • Tomatoes
    • Potatoes
    • Acorn squash
    • Broccoli
    • Lentils
    • Kidney beans
    • Soybeans
    • Nuts
    • Milk and yogurt
    • Meats, poultry, and fish
  6. Check with your doctor before taking any dietary supplements to treat any health condition. [41] Studies show that some dietary supplements may lower high blood pressure, but none have significant advantages over antihypertensive medication. [42]
    • The top supplements that may assist in lowering blood pressure are coenzyme Q10, omega-3, fish oil, garlic, curcumin (from turmeric), ginger, cayenne, olive oil, nuts, black cohosh, hawthorn, magnesium and chromium. [43] Ask your doctor if these are safe for you to take.
    • You can also try using fenugreek seeds, basil, and flaxseeds to help improve your blood pressure. [44]
    • Vitamin B12, B6, and folic acid can lower homocysteine levels in the blood. [45] Some studies show that lowering homocysteine levels may help treat drug-resistant hypertension. [46]
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Method 3
Method 3 of 4:

Minimizing Stimulation

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  1. Stop smoking . Stimulants in cigarette smoke, like nicotine, increase your blood pressure. [47] When you stop smoking, you lower your blood pressure and heart rate almost immediately, plus reduce your chances of getting other diseases like lung cancer. [48]
    • If you are having a hard time quitting smoking, talk to your doctor about how they can help you. They may be able to prescribe you medication that will help you quit and steer you towards programs that will help as well. [49]
  2. If you have severe high blood pressure, you should avoid drinking too much coffee, soda pop, or other caffeinated beverages. According to research, people with severe hypertension who drink 2 or more cups of coffee per day can double their risk of dying from cardiovascular disease. [50] This doesn’t apply to people with lower blood pressure levels or those who drink green tea, however. [51]
    • If a person already has hypertension, caffeine complicates the problem further because it is a nervous system stimulant. It increases your metabolic rate, which raises blood pressure. [52]
    • If you drink more than 400 mg of caffeine per day (about 4-5 cups of coffee), you may need to cut back to avoid unpleasant symptoms, like headaches, anxiety, and nervousness. [53]
  3. Lose weight . Carrying around extra weight puts extra strain on your heart and this can increase your blood pressure. [54] By losing extra weight, through diet and exercise changes, your heart won't have to beat as hard and you'll lower your blood pressure. [55]
  4. Excessive use of drugs and alcohol can damage many organs in the body, including the liver and the kidneys. [56] Research shows that substance abuse may contribute to high blood pressure. [57]
    • Many drugs are stimulants. These cause the heart to beat faster and the blood pressure to go up. By cutting out drugs and alcohol, you'll succeed in reducing your blood pressure. [58]
  5. A medical professional can check your blood pressure by using a sphygmomanometer and a stethoscope , or you can check it yourself using an automatic blood pressure monitoring device. [59] If you have concerns about your blood pressure, talk to your doctor to determine what treatment options may work best for you. [60] Blood pressure is usually divided into categories, which include: [61]
    • Normal blood pressure: less than 120 (systolic) and less than 80 (diastolic)
    • Elevated blood pressure: between 120-129 (systolic) and less than 80 (diastolic)
    • Stage 1 hypertension: between 130-139 (systolic) or higher than 90 (diastolic)
    • Stage 2 hypertension: higher than 140 (systolic) or higher than 90 (diastolic)
    • Hypertensive crisis: higher than 180 (systolic) and/or higher than 120 (diastolic)
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Method 4
Method 4 of 4:

Focusing on Relaxation

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  1. Reduce chronic stress . Minimize daily stressors, if possible, such as not getting enough sleep, arguing with others, or worrying about school and work deadlines. [62] When you’re under chronic stress, you increase your blood pressure and raise your risk of heart disease. [63]
    • This may happen because your adrenal gland releases the stress hormone cortisol. [64]
  2. Taking a soaking hot bath or stepping into a sauna for 15-20 minutes may lower your blood pressure. [65] This is because the high temperature of the water causes your blood vessels to dilate and the water pressure increases the volume of blood your heart pumps. [66]
  3. Meditate to calm yourself and reduce your blood pressure. Take time every day to calm yourself, as this can reduce your overall stress. [67] Relaxing and controlling your breathing can lower your blood pressure and heart rate. [68]
    • When you are meditating, you can focus on breathing deeply and slowly. Try to practice at least 10-20 minutes a day. [69]
  4. Exercise at least 150 minutes a week, and walk at a moderate speed of about 3.0 mph (4.8 km/h). [70] Walking for 30-45 minutes, 5-6 days a week, can lower your blood pressure up to 10 points. [71]
    • Can't walk outside? Use a treadmill inside. The advantage is that you can walk even as it rains or snows outside. You can even walk in your pajamas without the neighbors seeing you!
    • Taking a long walk will take the edge off a stressful day long before bedtime. Make time for decompressing each and every day.
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How Do You Lower Blood Pressure?


List of Foods to Eat and Avoid and Sample Exercise Routine

Expert Q&A

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  • Question
    What herbs lower blood pressure?
    Ritu Thakur, MA
    Natural Health Care Professional
    Dr. Ritu Thakur is a healthcare consultant based in Delhi, India. She has over 14 years of experience in Ayurveda, Naturopathy, Yoga, and Holistic Care. Dr. Ritu also works as a business consultant in the life sciences domain. She has successfully executed 150+ small to large-scale custom consulting projects for both established and development-stage companies. She received her Bachelor Degree in Medicine (BAMS) in 2009 from BU University, Bhopal followed by her Master's in Health Care in 2011 from Apollo Institute of Health Care Management, Hyderabad.
    Ritu Thakur, MA
    Natural Health Care Professional
    Expert Answer
    There are many herbs that help lower blood pressure. The main herbs are cinnamon, garlic, ginger, basil, flax seeds, fenugreek seed, and hawthorn.
    Thanks! We're glad this was helpful.
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  • Question
    Are there any herbs or supplements I can use to lower my blood pressure?
    Ritu Thakur, MA
    Natural Health Care Professional
    Dr. Ritu Thakur is a healthcare consultant based in Delhi, India. She has over 14 years of experience in Ayurveda, Naturopathy, Yoga, and Holistic Care. Dr. Ritu also works as a business consultant in the life sciences domain. She has successfully executed 150+ small to large-scale custom consulting projects for both established and development-stage companies. She received her Bachelor Degree in Medicine (BAMS) in 2009 from BU University, Bhopal followed by her Master's in Health Care in 2011 from Apollo Institute of Health Care Management, Hyderabad.
    Ritu Thakur, MA
    Natural Health Care Professional
    Expert Answer
    You can try using things like basil, cinnamon, garlic, or ginger for blood pressure. Other herbs that may work include flaxseeds, fenugreek, and hawthorn.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
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  • Question
    Will a sauna or steam bath make blood pressure worse?
    Jurdy Dugdale, RN
    Medical Review Board
    Jurdy Dugdale is a Registered Nurse in Florida. She received her Nursing License from the Florida Board of Nursing in 1989.
    Jurdy Dugdale, RN
    Medical Review Board
    Expert Answer
    It could cause blood pressure to drop suddenly if the person is not drinking sufficient water.
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      Warnings

      • If your blood pressure is higher than 180 (systolic) and/or higher than 120 (diastolic), it is a hypertensive crisis and requires medical attention. Do not wait for your blood pressure to come down on its own, and call 911 immediately! [72]
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      • The consequences of untreated or unchecked hypertension include increased risks of heart attack, stroke, heart failure, kidney disease or failure, vision loss, sexual dysfunction, heart disease, and atherosclerosis. [73]
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      References

      1. ↑ https://www.cdc.gov/high-blood-pressure/prevention/
      2. ↑ https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet
      3. ↑ https://www.health.harvard.edu/newsletter_article/salt-and-your-health
      4. ↑ https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet
      5. ↑ https://acl.gov/sites/default/files/nutrition/SaltAndSodium2023.pdf
      6. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9003278/
      7. ↑ https://www.nhlbi.nih.gov/news/2023/halt-salt-5-ways-cut-down-sodium-and-improve-your-heart-health
      8. ↑ https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet
      9. ↑ https://www.nhlbi.nih.gov/news/2023/halt-salt-5-ways-cut-down-sodium-and-improve-your-heart-health
      1. ↑ https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet
      2. ↑ https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet
      3. ↑ https://www.cdc.gov/pcd/issues/2016/15_0545.htm
      4. ↑ https://www.nhlbi.nih.gov/news/2023/halt-salt-5-ways-cut-down-sodium-and-improve-your-heart-health
      5. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10459655/
      6. ↑ https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet
      7. ↑ https://www.ucsfhealth.org/education/guidelines-for-a-low-sodium-diet
      8. ↑ https://www.heart.org/en/health-topics/high-blood-pressure/the-facts-about-high-blood-pressure/common-high-blood-pressure-myths
      9. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1124926/
      10. ↑ https://www.nhlbi.nih.gov/news/2023/halt-salt-5-ways-cut-down-sodium-and-improve-your-heart-health
      11. ↑ https://www.nhlbi.nih.gov/education/dash-eating-plan
      12. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2949991/
      13. ↑ https://www.nhlbi.nih.gov/education/dash-eating-plan
      14. ↑ https://www.nhlbi.nih.gov/education/dash-eating-plan
      15. ↑ https://health.gov/myhealthfinder/health-conditions/heart-health/lower-sodium-foods-shopping-list
      16. ↑ https://www.health.harvard.edu/newsletter_article/salt-and-your-health
      17. ↑ https://www.ncoa.org/article/10-foods-that-help-lower-blood-pressure-naturally
      18. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9027105/
      19. ↑ https://www.ncbi.nlm.nih.gov/books/NBK559033/
      20. ↑ https://medlineplus.gov/ency/patientinstructions/000193.htm
      21. ↑ https://www.dietaryguidelines.gov/sites/default/files/2019-05/Using%20Food%20Guide.pdf
      22. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3992162/
      23. ↑ https://www.ahajournals.org/doi/full/10.1161/JAHA.121.025071
      24. ↑ https://aglab.ars.usda.gov/fuel-your-curiosity/animal-health/eat-fish-which-fish-that-fish-go-fish
      25. ↑ https://doh.wa.gov/community-and-environment/food/fish/health-benefits
      26. ↑ https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/suggested-servings-from-each-food-group
      27. ↑ https://health.clevelandclinic.org/fish-oil
      28. ↑ https://pubmed.ncbi.nlm.nih.gov/14632570/
      29. ↑ https://www.cdc.gov/salt/sodium-potassium-health/
      30. ↑ https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure
      31. ↑ https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/
      32. ↑ https://ods.od.nih.gov/factsheets/WYNTK-Consumer/
      33. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8108971/
      34. ↑ Ritu Thakur, MA. Natural Health Care Professional. Expert Interview. 25 July 2019.
      35. ↑ Ritu Thakur, MA. Natural Health Care Professional. Expert Interview. 25 July 2019.
      36. ↑ https://www.health.harvard.edu/staying-healthy/In_brief_B_vitamins_and_homocysteine
      37. ↑ https://umaine.edu/news/blog/2022/02/01/researchers-cite-lowering-homocysteine-with-vitamin-supplements-as-an-important-approach-to-treating-drug-resistant-hypertension/
      38. ↑ https://www.cdc.gov/high-blood-pressure/risk-factors/?CDC_AAref_Val=https://www.cdc.gov/bloodpressure/risk_factors.htm
      39. ↑ https://smokefree.gov/quit-smoking/why-you-should-quit/benefits-of-quitting
      40. ↑ https://health.gov/myhealthfinder/health-conditions/diabetes/quit-smoking
      41. ↑ https://www.heart.org/en/news/2022/12/21/people-with-very-high-blood-pressure-may-want-to-go-easy-on-the-coffee
      42. ↑ https://www.ahajournals.org/doi/10.1161/JAHA.122.026477
      43. ↑ https://uhs.princeton.edu/health-resources/caffeine
      44. ↑ https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much
      45. ↑ https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/managing-weight-to-control-high-blood-pressure
      46. ↑ https://pubmed.ncbi.nlm.nih.gov/15107009/
      47. ↑ https://www.cdc.gov/alcohol/fact-sheets/alcohol-and-other-substance-use.html
      48. ↑ https://pubmed.ncbi.nlm.nih.gov/11416624/
      49. ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/How-drugs-affect-your-body
      50. ↑ https://medlineplus.gov/lab-tests/measuring-blood-pressure/
      51. ↑ https://www.cdc.gov/high-blood-pressure/about/
      52. ↑ https://www.heart.org/en/health-topics/high-blood-pressure/understanding-blood-pressure-readings
      53. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3626280/
      54. ↑ https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=2171
      55. ↑ https://www.healthdirect.gov.au/the-role-of-cortisol-in-the-body
      56. ↑ https://www.health.harvard.edu/heart-health/hot-baths-and-saunas-beneficial-for-your-heart
      57. ↑ https://www.health.harvard.edu/heart-health/hot-baths-and-saunas-beneficial-for-your-heart
      58. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3303565/
      59. ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/breathing-to-reduce-stress
      60. ↑ https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response
      61. ↑ https://howdyhealth.tamu.edu/how-brisk-is-a-brisk-walk/
      62. ↑ https://oregon.providence.org/forms-and-information/a/ask-an-expert-lowering-blood-pressure-without-pills/
      63. ↑ https://www.heart.org/en/health-topics/high-blood-pressure/understanding-blood-pressure-readings/hypertensive-crisis-when-you-should-call-911-for-high-blood-pressure
      64. ↑ https://www.heart.org/en/health-topics/high-blood-pressure/health-threats-from-high-blood-pressure

      About This Article

      Article Summary X

      To lower high blood pressure without using medication, try making simple dietary changes. Try to reduce your salt intake, as excess salt can cause fluid retention which raises your blood pressure. To reduce your salt intake, don’t add more than a pinch of salt to your meals and avoid processed foods. Overall, try to eat a lean, plant-based diet and focus on moderation. Include plenty of fruits and vegetables, alongside some lean meats and low-fat dairy products. Increasing your fiber intake and eating foods rich in omega-3 fatty acids like salmon and herring can also help reduce your blood pressure. For more information from our Medical co-author, like how losing weight can lower your blood pressure, read on!

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