Key takeaways

High blood pressure, often asymptomatic, affects over 116 million people in the United States, leading to potential heart disease, stroke, or cardiac conditions if left unmanaged.
Lifestyle changes such as adopting the DASH diet, reducing alcohol and caffeine intake, increasing exercise, and losing weight can naturally lower blood pressure.
Mindfulness practices, adequate sleep, and avoiding harmful substances like nicotine and recreational drugs are effective strategies for managing hypertension.
In cases of elevated blood pressure, immediate actions include calming techniques, while long-term management may require medication alongside lifestyle adjustments.

When someone has high blood pressure, also known as hypertension, it means their blood is pumping with too much force against the artery walls. The condition can eventually lead to heart disease, stroke, or other cardiac conditions. High blood pressure is extremely common in the United States. More than 116 million people in the country have it—and many don’t even know theirs is too high, because it can be asymptomatic, says John Osborne, MD, director of cardiology at LowT Center/HerKare and a volunteer for the American Heart Association (AHA).

The reason many people don’t know? “There are often few or no symptoms associated with high blood pressure,” says Sondra DePalma, a cardiac physician assistant at PinnacleHealth Cardiovascular Institute with UPMC in Harrisburg, Pennsylvania, “which is why it is called the ‘silent killer.’”

The good news? There are natural ways to lower blood pressure with the proper diet and healthy lifestyle changes.

What is good blood pressure?

A good, healthy blood pressure reading for adults—taken while seated, with a blood pressure cuff—should be 120/80. The first number is the systolic blood pressure (how much pressure is in your arteries during a heartbeat), and the second is the diastolic blood pressure (how much pressure is in your arteries between heartbeats). Anything over that is either considered elevated or high.

What is a dangerous level of blood pressure?

For adults, elevated blood pressure ranges from 121/80 to 129/80. High blood pressure starts at 130/80 or higher—that’s stage one. Stage two, or the worst degree, is 140/90 and above. If the systolic blood pressure is more than 180, that’s where it starts getting really dangerous, increasing the likelihood of an immediate heart attack, heart failure, or stroke.

Blood pressure levels
Blood pressure rating	Systolic	Diastolic
Low	Defined based on symptoms	Defined based on symptoms
Normal	Less than 120 mmHg	Less than 80 mmHg
Elevated	120–129 mmHg	Less than 80 mmHg
High blood pressure stage 1	130–139 mmHg	80–89 mmHg
High blood pressure stage 2	140 mmHg or greater	90 mmHg or greater
Hypertensive crisis	Higher than 180 mmHg	Higher than 120 mmHg

Source National Heart, Lung, and Blood Institute and American Heart Association

If you have a blood pressure reading of 180/120 or greater, the American Heart Association recommends waiting 5 minutes and then taking a second reading. If your blood pressure stays at an elevated level but you’re not experiencing any symptoms, it’s considered hypertensive urgency. In this scenario, you should reach out to your provider for guidance—they may recommend adjustments to your medications, or advise you to go to the hospital for treatment.

If you’re experiencing symptoms such as shortness of breath, back or chest pain, numbness or weakness, vision changes or difficulty speaking, don’t wait to see if your blood pressure comes down on its own. These symptoms are signs of a hypertensive emergency and can cause organ damage—call 911 immediately.

15 ways to lower your blood pressure naturally

Here’s how to lower blood pressure with lifestyle changes:

1. Eat healthy

There’s a specific diet designed for heart health called the DASH Diet. It stands for “dietary approaches to stop hypertension” and was developed by the National Institutes of Health. Following the DASH Diet (which is essentially a Mediterranean diet with some low-fat dairy added in) can lower blood pressure just as effectively as taking a pill, Dr. Osborne says. It highlights foods that are high in magnesium, potassium, and calcium, while limiting salt and sodium intake. Following the DASH diet for as little as 2 weeks can lower your blood pressure. Here’s some of what you’ll eat on the diet.

Fruit
Vegetables
Whole grains
Avocados
Bananas
Spinach
Nut and seeds
Kefir
Dark chocolate in moderation

Some of the biggest things to eliminate are excess sodium (try to reduce sodium intake by about 1,000 mg per day, Dr. DePalma says), processed foods, sugar, condiments (which are often packed full of too much salt and sugar), bread, and cheese.

2. Try apple cider vinegar

Apple cider vinegar has long been touted as a remedy for high blood pressure, but Dr. Osborne notes that no comprehensive clinical trial has been able to determine how effective it actually is. Although one small study in rats showed a decrease in systolic blood pressure after they consumed acetic acid, no such research has been conducted among humans.

That being said, Dr. Osborne is not against patients trying it—if you find that taking apple cider vinegar every day keeps your blood pressure low, then keep doing it.

3. Cut back on alcoholic beverages

“People that drink modestly, so one to two drinks, may actually see a modest effect on cardiovascular events and may see modestly lower blood pressure,” Dr. Osborne explains. “However, if you drink anything more than that, it clearly elevates blood pressure.” In fact, a recent study found that men and women who drank too much alcohol were at increased risk of high blood pressure.

4. Reduce caffeine intake

Caffeine can have a similar effect. According to a systematic review, caffeine consumption is linked to an increase in blood pressure among hypertensive individuals. “It actually is a vasodilator to some degree,” he says, “so the effects on individual patients are pretty variable, from no result to raising or even lowering blood pressure.” Note: A vasodilator increases blood flow by opening blood vessels.

5. Get regular exercise

Make regular physical activity part of your daily routine; even just a half hour per day can boost health and help you achieve a healthy weight. Aerobic exercise in particular has been studied as a possible non-pharmacological treatment for high blood pressure. Try taking the stairs at work or walking around while you’re on the phone.

6. Lose weight

Even losing just a couple of pounds can lower systolic blood pressure, Dr. DePalma says. A study showed that if a obese man lost 5% of his body weight, it had a significant impact on blood pressure. According to the American Heart Association, a weight loss of just 10 pounds may help lower your blood pressure if you are overweight.

7. Avoid all nicotine

Skip this stimulant in all its forms, like smoking, vaping, patches, and chew. That’s because nicotine restricts blood vessels, making your heart beat harder and your blood pressure higher. Quitting the use of tobacco and other products containing nicotine will help reduce your risk of high blood pressure.

8. Avoid drugs

Recreational drugs like ecstasy (MDMA), cocaine, and amphetamine can affect your blood pressure in addition to every other part of your life. Cocaine in particular increases your risk of heart attack and stroke. One study found an average increase of 8 mmHg systolic blood pressure among those who used this illegal drug.

9. Monitor your medications

Some medications and supplements can alter the effectiveness of blood pressure medication or raise blood pressure. These include:

Tylenol (acetaminophen)
Angiogenesis inhibitors such as tyrosine kinase inhibitors and monoclonal antibodies
Antidepressants such as Effexor (venlafaxine), Wellbutrin (bupropion), and Norpramin (desipramine)
Corticosteroids
Erythropoietin
Estrogens including oral contraceptives
Immunosuppressants such as Sandimmune (cyclosporine)
Many over-the-counter cough/cold and asthma medicines
Migraine medications
Nasal decongestants
Nonsteroidal anti-inflammatory drugs (NSAIDs) like Aleve (naproxen) and Advil (ibuprofen)
Phentermine
Testosterone and other anabolic steroids
Thyroid hormone when taken in excess
Yohimbine

Talk to your provider or pharmacist if you take any of the above.

10. Practice mindfulness

Stress hormones constrict your blood vessels, thereby raising your blood pressure. Practicing stress-reduction techniques can be an effective way to naturally lower your blood pressure. When you feel your blood pressure rising, try deep breathing exercises and other mindfulness techniques to lower your body’s physical reaction to stress.

In one recent study, participants received mindfulness training with an emphasis on self-awareness. They learned to care for themselves in the moment, whether that meant eating healthier, increasing their physical activity, or reducing alcohol consumption. On average, the subjects experienced a systolic blood pressure reduction of 6.1 mmHg on average, and up to 15.1 mmHg for those who started the study with uncontrolled Stage 2 hypertension.

11. Try a supplement

Three main minerals are used to naturally lower blood pressure. If you follow a heart-healthy diet, you’re likely to get enough of these from your food—but for people with poor eating habits, supplementing might be a good idea. Try these:

*Some may recommend taking a potassium supplement, but it’s especially important to get your current potassium levels tested before doing so. Too much potassium can have potentially fatal side effects.

12. Drink water

Staying hydrated is important for everyone, but if you have high blood pressure, drinking plenty of water may help to keep your blood pressure regulated. When you’re dehydrated, your heart works harder to pump blood through the body, and your blood pressure can be affected. The USDA recommends a daily water intake of 3.7 liters for men and 2.7 liters for women for optimal hydration.

13. Mineral rich nuts and seeds

Unsalted seeds like pumpkin, flaxseed, chia, hemp, and sunflower contain minerals that can help to lower blood pressure. And research suggests that incorporating nuts like almonds, walnuts, and pistachios can decrease your blood pressure levels too.

14. Garlic

According to research, garlic and garlic supplements improve cardiovascular health and reduce blood pressure. The heart-healthy herb helps to decrease cholesterol, improve arterial stiffness and enhance gut microbiota, the bacteria that reside in your intestinal tract. According to a published review on the topic, garlic can be considered a complementary treatment for hypertension.

15. Sleep

When you sleep, your blood pressure goes down. If you don’t get enough sleep, your blood pressure stays elevated for a longer period of time. In fact, one study found that even sleep disturbances such as difficulty falling asleep and poor sleep quality raised blood pressure. That’s why it’s important to prioritize your sleep, aiming for the recommended 7-8 hours each night.

How to lower blood pressure quickly

First and most importantly, if you think you’re having a complication of high blood pressure such as a stroke, a heart attack, or something else, seek immediate medical attention. Don’t try to solve problems like these on your own—you need comprehensive care.

Otherwise, when you feel your blood pressure may be too high and you want to lower it quickly, Dr. Osborne suggests calming down. Here are some things you can try:

Stop what you’re doing and sit.
Do a breathing exercise.
Take a warm shower or bath.
Sit quietly for a few minutes.
Read a book.
Do some gentle stretches.
Meditate.

If you find these steps do not help, then call your healthcare provider. If it’s a continual problem, try making the following lifestyle changes:

Maintain a healthy weight.
Quit smoking if you are a smoker.
Reduce your intake of alcohol and caffeine.
Decrease your intake of sodium, sugar, and processed foods.
Get sufficient sleep.
Take medication to lower your blood pressure if advised by your doctor.
Reduce chronic stress.

Remember that it can take a few weeks or up to a month to see the effects of that in your blood pressure, so keep plugging away for the best results.

Keep in mind that in some cases, long term blood pressure medication may be necessary if you can’t lower high blood pressure through diet and lifestyle changes. Those drugs will be the quickest path to lower blood pressure levels—often taking only minutes to even your blood pressure out. Finding the right medication might be the only way to control high blood pressure, and multiple medications may be necessary in some cases, like resistant hypertension. A rule of thumb is to start blood pressure medications and make lifestyle changes. As blood pressure improves with lifestyle modifications, medications might be able to be weaned off.

“Taking medications and following a healthy diet not only reduces [hypertension],” Dr. DePalma says, “but it significantly decreases the risk of heart disease, stroke, and other complications of hypertension. A healthcare provider will recommend a medication that has the most benefit with the fewest potential side effects.”