High blood pressure affects a large proportion of the world’s population.
While medication is one way to treat the condition, there are many natural techniques that can help, including eating certain foods.
However, there are a number of things you can do to lower your blood pressure naturally, even without medication.
Walk and exercise regularly
Exercise is one of the best things you can do to lower high blood pressure.
Regular exercise helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries.
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In fact, getting 150 minutes per week of moderate exercise, such as walking, or 75 minutes per week of vigorous exercise, such as running, can help lower blood pressure and improve heart health .
Walking for just 30 minutes a day can help lower your blood pressure. Getting more exercise helps reduce it even further.
Salt intake is high around the world. This is largely due to increased consumption of processed and prepared foods.
Many studies have linked high salt intake with high blood pressure and heart events, including stroke
Potassium is an important mineral that helps your body get rid of sodium and eases pressure on your blood vessels.
To get a better balance of potassium and sodium in your diet, focus on eating fewer processed foods and more fresh, whole foods.
Foods that are particularly high in potassium include
- vegetables, especially leafy greens, tomatoes, potatoes, and sweet potatoes
- fruit, including melons, bananas, avocados, oranges, and apricots
- dairy, such as milk and yogurt
- tuna and salmon
- nuts and seeds
- beans
Cut back on caffeine
If you’ve ever downed a cup of coffee before you’ve had your blood pressure taken, you’ll know that caffeine causes an instant blood pressure boost.
However, there’s not much evidence to suggest that drinking caffeine regularly can cause a lasting increase
In fact, people who drink caffeinated coffee or tea tend to have a lower risk of heart disease, including high blood pressure, than those who do not drink it.
Still, if you suspect you’re sensitive to the effects of caffeine, consider cutting back to see whether it lowers your blood pressure.
Learn to manage stress
Stress is a key driver of high blood pressure.
When you’re chronically stressed, your body is in a constant fight-or-flight mode. On a physical level, that means a faster heart rate and constricted blood vessels .
When you experience stress, you might also be more likely to engage in habits that can have negative effects on blood pressure, such as drinking alcohol and eating processed foods.
Several studies have explored how reducing stress can help lower blood pressure. Here are two evidence-based tips to try:
- Listen to soothing music: Calming music can help relax your nervous system. Research has shown that it’s an effective complement to other blood pressure therapies
- Work less: Working a lot and stressful work situations are both linked to high blood pressure
Eat dark chocolate or cocoa
While eating massive amounts of dark chocolate probably won’t help your heart, small amounts may.
That’s because dark chocolate and cocoa powder are rich in flavonoids, which are plant compounds that cause blood vessels to dilate.
A 2017 review of studies found that flavonoid-rich cocoa may reduce short-term blood pressure levels in healthy adults
For the strongest effects, use non-alkalized cocoa powder, which is especially high in flavonoids and has no added sugars.
Dark chocolate and cocoa powder contain plant compounds that help relax blood vessels, which may lower blood pressure.
Try to lose weight, if necessary
In people who are overweight, losing weight can make a big difference to heart health.
According to a 2016 study, losing 5% of your body weight could significantly lower high blood pressure.
The effect is even greater when weight loss is paired with exercise.
Losing weight can help your blood vessels do a better job of expanding and contracting, making it easier for the left ventricle of your heart to pump blood.
Eat foods rich in magnesiumMagnesium is an important mineral that helps blood vessels relax.
While magnesium deficiency is pretty rare, many people don’t get enough magnesium in their diet.
Some studies have suggested that getting too little magnesium is linked with high blood pressure, but evidence from clinical studies has been less clear.
Still, you can ensure that you’re meeting your needs by enjoying a variety of magnesium-rich foods, such as vegetables, dairy products, legumes, chicken, beef, and whole grains.
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