Keeping your blood pressure levels in the normal range (120/80 mmHg or lower) is a heart-healthy strategy: A German study found it reduces the risk of heart disease, heart attacks and strokes to substantially increase your odds of living to age 90 (or beyond!). Plus, healthy blood pressure can make your golden years more memorable. In fact, research in Neurology suggests that lowering high BP slashes dementia risk by up to 41 percent. And it doesn’t have to involve a lifestyle overhaul or pricey prescription medications. Here, we reveal how to lower your blood pressure naturally using simple, study-backed tips.
Are blood pressure meds right for you?
One of the most common ways to treat high blood pressure (hypertension) is taking a diuretic, also known as a water pill which helps your body flush excess sodium. The hitch: It can also lower your levels of the mineral potassium, triggering muscle cramps, headache and fatigue.
While prescription medications like beta blockers and angiotensin-converting enzyme inhibitors (ACE inhibitors) can help, they can sometimes be expensive. If your physician gives you the all-clear to try natural remedies to lower your blood pressure first, you can get started with the strategies below.
How to lower your blood pressure naturally: 9 easy tips
It goes without saying that eating a healthy diet, getting regular physical activity and maintaining a healthy weight are important first steps in managing high blood pressure. Here’s what else can help:
Snack on apples
They contain about 5 grams of soluble fiber per medium fruit and part of a healthy eating plan. That’s key, since a Nutrition Journal study found that eating an extra 5 grams of fiber daily spurred significant drops in both systolic (top number) and diastolic (bottom number) blood pressure. Soluble fiber decreases insulin resistance, which can lead to blood pressure elevations over time. Pears, sweet potatoes, oranges and mangoes are also rich sources of fiber.
Cook with cardamom
Indian researchers say cardamom is so effective at reducing systolic and diastolic blood pressure that enjoying 3 grams (about 1 tsp.) daily can normalize readings in people with hypertension within 12 weeks. A cardamom compound called cineole counters blood vessel constriction. Plus, the compound’s mild diuretic effects help to flush out excess fluids and sodium, both of which can cause blood pressure to climb.
Hug a loved one
University of North Carolina research suggests hugging others regularly can keep blood pressure from climbing. In fact, blood-pressure readings were 12 points lower in women who embraced loved ones at least twice daily compared to women who hugged less often. Showing others physical affection spurs the release of oxytocin, a hormone that lowers the stress that can raise blood pressure and hamper heart health.
Take grape seed supplement
Taking grape seed extract (GSE) can lower high blood pressure naturally within eight weeks, note scientists reporting in the Journal of Pharmacy and Nutrition Sciences. They found 8-point reductions in systolic pressure and 5-point reductions in diastolic pressure in people who took 300 mg of GSE per day. Compounds in grape seeds help the body make nitric oxide, a substance that keeps blood pressure in check by helping blood vessels relax and stay flexible.
Breathe like a bumble bee
An Indian breathing technique known as Bhramari pranayama (aka “humming bee breath”) has a calming effect on the nervous system that lowers your blood pressure almost instantly. And a study in the journal Biomedicine showed that participants who practiced the technique for 15 minutes three times a week improved their systolic and diastolic blood pressure readings in three weeks.
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Sit comfortably with your mouth closed, then close your ears by applying gentle pressure with your fingers. Inhale and exhale slowly and deeply through your nose, humming as you exhale (you should feel the vibrations in your nasal passages). Repeat for 15 minutes.
Another breathing trick: A Harvard Medical School review shows that 10 minutes of inhaling for a count of five then exhaling for another count of five once daily reduces systolic BP by 7 points and diastolic BP by 3 points within eight weeks.
Squeeze a tennis ball
Sure, the workout you get from brisk walking or bicycling yields blood-pressure benefits. But easy hand-grip exercises are just as effective. In fact, a study in the Scandinavian Journal of Medicine & Science in Sports found that simple isometric training moves like squeezing a tennis ball can lower your blood pressure naturally by up to 19 points within eight weeks.
Flexing muscles in the hands and fingers activates the autonomic nervous system to relax the heart and blood vessels. Though people in the study used hand-grip devices, simply squeezing and releasing a tennis ball for eight minutes three times weekly will also do the trick.
Pop fresh popcorn
Remember when your mom used to pop popcorn on the stove? She was onto something! Research in Environmental Health Perspectives suggests popping your own corn kernels cuts your body’s levels of PFAS (per- and polyfluoroalkyl substances used to make popcorn bags greaseproof) up to 63 percent. The chemicals disrupt hormones that regulate blood pressure.
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And a University of Michigan study showed that women with lower PFAS levels reduced their odds of developing hypertension by 42 percent. Also smart: Ensuring you’re using PFAS-free pots and pans, such as GreenPan Reserve Pro Nonstick Cookware, in the process.
Cue up a sitcom
Brain chemicals called endorphins released during laughter stimulate the lining of blood vessels to produce artery-widening nitric oxide, according to research in the journal Medical Hypotheses. And a separate study found that people who laughed along with a funny show every two weeks lowered their systolic blood pressure by 5 points in three months.
Garden
Planting, watering and weeding your garden for 20 minutes daily five days a week naturally lowers your systolic blood pressure 12 points and diastolic blood pressure in less than eight weeks, found a study in HortScience. Tending to plants provides a stress-relieving form of exercise that combines the blood pressure–lowering effects of both aerobic and resistance exercise.
More ways to keep your heart healthy:
6 Foods To Lower Your Cholesterol Naturally—Eggs Included!—Plus Heart-Heart Smart Drinks
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Your ‘Heart Age’ May Predict Heart Attack and Stroke Risk—How To Calculate Yours
Broken Heart Syndrome Symptoms Can Mimic a Heart Attack—What You Need to Know to Stay Safe
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.