High blood pressure can strain the heart and lead to serious cardiovascular conditions, such as heart attack, heart disease, stroke, and kidney disease.
If you or a loved one have high blood pressure, a doctor may recommend natural remedies alongside medication to treat or manage the condition.
Read on to find out more about natural remedies for high blood pressure. This article also looks at medical treatment options.
Diet
Diet can play a big role in maintaining a healthy blood pressure. This is because certain foods can help raise or lower blood pressure.
A diet developed in the 1990s called Dietary Approaches to Stop Hypertension (DASH) may help lower high blood pressure. In fact, it may be able to lower systolic blood pressure by 6–11 mm Hg.
A DASH diet may contain the following:
- fruits
- vegetables
- whole grains
- low fat dairy products
- lean meats
- fish
- nuts
It also requires avoiding certain foods and drinks, such as:
- processed foods
- high fat dairy
- meat products
- sweetened beverages
Doctors may also recommend reducing your salt (sodium) intake. Sodium causes the body to hold in fluid, which can spike blood pressure.
Herbs
Certain herbs may be beneficial for lowering high blood pressure and reducing the risk of cardiovascular disease.
A study from 2016 found that some traditional botanicals may help lower blood pressure. These can include
- garlic
- guggul
- hawthorn
- arjuna
A 2019 study also found that certain herbs were effective in reducing high blood pressure.
More research into the effectiveness of these herbs for high blood pressure is necessary.
It is best to contact your doctor before taking herbs, as some may interact with certain medications.
Supplements
Certain supplements may lower blood pressure.
A 2022 study found that calcium supplements slightly reduced blood pressure in people with standard blood pressure levels. This means that they may also help people with higher blood pressure.
Other supplements that may be beneficial include:
- magnesium
- potassium
- vitamin C
- L‐arginine
- cocoa flavonoids
- beetroot juice
If you are considering taking supplements to help lower or manage blood pressure, it is best to contact your doctor for advice.
Stress
There may be a link between stress and high blood pressure.
When you experience stress, your body releases adrenaline and cortisol into the blood. These hormones cause the heart to beat faster and constrict the blood vessels.
You may experience a temporary increase in blood pressure as a result of an increased heart rate and constricted blood vessels.
Though researchers are still studying the link between chronic stress and high blood pressure, taking steps to reduce stress may help with reducing high blood pressure.
Ways to reduce stress can differ for each person, but you may find that some of the following strategies can help you to reduce stress:
- exercising or getting regular physical activity
- spending time around people you love
- dedicating time to relaxation
- performing breathing exercises
A doctor can also provide more advice on ways to reduce stress.
Exercise
In addition to helping you reduce stress, exercise can also help lower high blood pressure.
The American Heart Association recommends at least 2.5 hours of moderate intensity aerobic exercise per week.
That said, the amount of exercise each person needs may vary. A doctor can advise you on how much exercise is appropriate for you and what kind of exercise you may benefit from. They can also work with you to create an exercise plan.
Other treatment options
If natural treatments and lifestyle changes are not enough to lower high blood pressure, a doctor may recommend medication.
According to a 2021 research review, studies show that medication is an important tool for reducing the risk of a major cardiovascular event.
Medications a doctor may recommend include:
- calcium channel blockers
- beta-blockers
- ACE inhibitors
- angiotensin-2 receptor blockers
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Get free cardWhen to contact a doctor
The Centers for Disease Control and Prevention (CDC) recommends contacting your doctor to find out how often they recommend you have your blood pressure checked.
Your doctor will be able to check your blood pressure in their office. If you have a high blood pressure reading, they may suggest ways to lower your blood pressure and explain how to monitor it at home in between appointments.
If you check your blood pressure at home, it is important to understand that a hypertensive emergency — when the blood pressure reading is 180/120 mm Hg or greater — requires emergency care. You should seek immediate medical help if this is the case.
Summary
It may be possible to lower high blood pressure (hypertension) at home.
The DASH diet may be helpful for lowering blood pressure. It involves consuming foods such as fruits, vegetables, whole grains, and lean meats. The diet also includes avoiding highly processed foods and high fat dairy and meat.
You may wish to contact your doctor if you are considering herbs and supplements for naturally lowering your blood pressure. The doctor can also advise you on ways to reduce stress and how much exercise to aim for.
The doctor may also recommend medication to lower high blood pressure. These may be necessary alongside lifestyle changes and natural treatments.
Download the free Optum Perks Discount Card to save up to 80% on many prescription medications. Plus, you can now get them delivered to your home in as little as 3 days. Search for your medication here.