High blood pressure is a dangerous condition that can damage the heart.
This condition affects nearly 1 billion people in the world.
If left uncontrolled, high blood pressure increases the risk of heart disease and stroke.
However, there are some things you can do to lower blood pressure naturally, even without medication.
Here are 13 natural ways to combat high blood pressure.
1. Walk and exercise regularly
Regular exercise can help lower blood pressure.
Exercise is one of the best things you can do to lower high blood pressure.
Regular exercise helps make the heart stronger and more efficient at pumping blood thereby lowering pressure in the arteries.
In fact, 150 minutes of moderate exercise, such as walking, or 75 minutes of vigorous exercise, such as running, per week, can help lower blood pressure and improve heart health.
With these figures it can be concluded that walking 30 minutes per day can help lower high blood pressure.
2. Reduce sodium intake
Many studies have linked high salt intake to high blood pressure and heart attacks, including stroke.
However, more recent research suggests that the link between sodium and high blood pressure is less clear.
One reason may be genetic differences in how people process sodium.
About half of people with high blood pressure and a quarter of people with normal levels appear to have a sensitivity to salt.
If someone already has high blood pressure, it's a good idea to reduce sodium intake.
Replace processed foods with fresh ones and try seasoning them with herbs and spices instead of salt.
3. Drink less alcohol
Drinking alcohol can increase blood pressure.
In fact, alcohol is linked to 16 percent of cases of high blood pressure worldwide.
While some research suggests that alcohol in low to moderate amounts can protect the heart, these benefits also come with side effects.
4. Eat more potassium-rich foods
Potassium is an essential mineral that helps the body get rid of sodium and reduces pressure on blood vessels.
Modern diets have increased most people's sodium intake while reducing potassium intake.
To get a better balance of potassium and sodium in your diet, focus on eating fresh and whole.
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 products, such as milk and yogurt
- tuna and salmon
- nuts and seeds
- peas
5. Learn to manage stress
Listening to relaxing music can help reduce stress.
Stress is a major driver of high blood pressure.
During chronic stress, the body is in constant fight-or-flight mode.
On a physical level, that means a faster heart rate and narrowed blood vessels.
When a person is under stress, he or she may also be more likely to engage in other behaviors, such as drinking alcohol or eating unhealthy foods that can affect blood pressure.
Several studies have explored how reducing stress can help lower blood pressure.
Here are two evidence-based tips to try.
Listen to soothing music: Soothing music can help relax the nervous system. Research has shown it is an effective complement to other blood pressure therapies.
Work less: A lot of work and stressful work situations in general, are linked to high blood pressure.
6. Eat chocolate
Dark chocolate and cocoa powder are rich in flavonoids, which are plant compounds that cause blood vessels to dilate.
A review of studies found that flavonoid-rich cocoa improved several short-term markers of heart health, including lowering blood pressure.
For the strongest effect, use non-alkaline cocoa powder, which is very high in flavonoids and contains no added sugar.
7. Lose weight
In people who are overweight, losing weight can help keep the heart healthy.
According to a 2016 study, losing 5 percent of body mass can significantly lower high blood pressure.
In a previous study, losing 8 kilograms of body weight was associated with a decrease in systolic blood pressure of 8.5 mm Hg and a decrease in diastolic blood pressure of 6.5 mm Hg.
In short, a healthy reading should be less than 120/80 mm Hg.
The effect is even greater when weight loss is combined with exercise.
Losing weight can help the blood vessels do a better job of expanding and contracting, making it easier for the left ventricle of the heart to pump blood.
8. Quit smoking
Among the many reasons to quit smoking is that the habit is a strong risk factor for heart disease.
Each puff of cigarette smoke causes a slight temporary increase in blood pressure.
The chemicals in tobacco are also known to damage blood vessels.
Surprisingly, studies have not found a convincing link between smoking and high blood pressure.
Perhaps this is because smokers develop a tolerance over time.
However, because smoking and high blood pressure increase the risk of heart disease, quitting smoking can help reduce that risk.
9. Reduce sugar intake
There is a growing body of research showing a link between added sugar and high blood pressure.
In one study, women who drank one soda per day had higher rates than those who drank less than one soda per day.
Another study found that cutting down on one glass of sugary drink per day was associated with lower blood pressure.
10. Eat berries
Berries contain polyphenols, which are natural plant compounds that are good for the heart.
Polyphenols can reduce the risk of stroke, heart conditions, and diabetes, as well as improve blood pressure, insulin resistance, and systemic inflammation.
A study showed that those who ate berries and other polyphenol-rich foods had an increased risk of heart disease markers.
11. Try meditation or deep breathing
Both meditation and deep breathing can activate the parasympathetic nervous system.
This system works when the body is relaxed, slows the heart rate, and lowers blood pressure.
There is a fair amount of research in this area showing that meditation has benefits for lowering blood pressure.
Deep breathing techniques can also be very effective.
In one study, participants were asked to take six deep breaths for 30 seconds or just sit still for 30 seconds.
Those who took deep breaths lowered their blood pressure than those who just sat down.
12. Eat calcium-rich foods
People with low calcium intake often have high blood pressure.
While calcium supplements have not been conclusively shown to lower blood pressure, a calcium-rich diet appears to be associated with healthy levels.
For most adults, the calcium recommendation is 1,000 milligrams (mg) per day.
For women over 50 and men over 70, that's 1,200 mg per day.
In addition to milk, you can get calcium from other green leafy vegetables, beans, sardines, and tofu.
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13. Eat foods rich in magnesium
Magnesium is an important mineral that helps blood vessels relax.
Some studies have suggested that low magnesium intake is associated with high blood pressure, but evidence from clinical studies is less clear.
However, eating magnesium-rich foods is a recommended way to ward off high blood pressure.
You can incorporate magnesium into your diet by eating vegetables, dairy products, nuts, chicken, meat, and whole grains.