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Foods 2 , — Ojewole, S. Adewole, G. Olayiwola, Cardiovasc. Kang, Y. Kim, Y. Lahlou, K. Tangi, B. Examples of eating plans that can help control blood pressure are the Dietary Approaches to Stop Hypertension DASH diet and the Mediterranean diet. Potassium in the diet can lessen the effects of salt sodium on blood pressure.

The best sources of potassium are foods, such as fruits and vegetables, rather than supplements. Aim for 3, to 5, mg a day, which might lower blood pressure 4 to 5 mm Hg. Ask your care provider how much potassium you should have. Even a small reduction of sodium in the diet can improve heart health and reduce high blood pressure by about 5 to 6 mm Hg.

The effect of sodium intake on blood pressure varies among groups of people. In general, limit sodium to 2, milligrams mg a day or less.

However, a lower sodium intake — 1, mg a day or less — is ideal for most adults. Limiting alcohol to less than one drink a day for women or two drinks a day for men can help lower blood pressure by about 4 mm Hg. One drink equals 12 ounces of beer, 5 ounces of wine or 1.

But drinking too much alcohol can raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications.

Smoking increases blood pressure. Stopping smoking helps lower blood pressure. It can also reduce the risk of heart disease and improve overall health, possibly leading to a longer life. Poor sleep quality — getting fewer than six hours of sleep every night for several weeks — can contribute to hypertension.

A number of issues can disrupt sleep, including sleep apnea, restless leg syndrome and general sleeplessness insomnia.

Let your health care provider know if you often have trouble sleeping. Finding and treating the cause can help improve sleep. However, if you don't have sleep apnea or restless leg syndrome, follow these simple tips for getting more restful sleep. Long-term chronic emotional stress may contribute to high blood pressure.

More research is needed on the effects of stress reduction techniques to find out whether they can reduce blood pressure. However, it can't hurt to determine what causes stress, such as work, family, finances or illness, and find ways to reduce stress.

Try the following:. Home monitoring can help you keep tabs on your blood pressure. It can make certain your medications and lifestyle changes are working. Home blood pressure monitors are available widely and without a prescription.

Talk to a health care provider about home monitoring before you get started. Regular visits with a provider are also key to controlling blood pressure. If your blood pressure is well controlled, ask your provider how often you need to check it.

You might be able to check it only once a day or less often. Supportive family and friends are important to good health. They may encourage you to take care of yourself, drive you to the care provider's office or start an exercise program with you to keep your blood pressure low.

If you find you need support beyond your family and friends, consider joining a support group. This may put you in touch with people who can give you an emotional or morale boost and who can offer practical tips to cope with your condition.

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Request Appointment. Products and services. By Mayo Clinic Staff. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Feehally J, et al. Nonpharmacologic prevention and treatment of hypertension.

In: Comprehensive Clinical Nephrology. Elsevier; Accessed April 20, Hypertension adult. Mayo Clinic; They're also rich in fiber, an important nutrient for heart health, and support normal blood pressure levels.

Used for a wide variety of ailments, ginger may also act similarly to a calcium channel blocker and ACE inhibitor in the body. It may also help promote healthy circulation. This is why many people try using ginger to lower their blood pressure.

Some animal studies suggest that cinnamon opens up and relaxes the blood vessels, reducing blood pressure. Human research also shows that the consistent consumption of cinnamon may support healthy blood pressure alongside other therapies. In addition to natural herbs, there are some supplements commonly used to help reduce high blood pressure.

Omega-3s, including EPA and DHA eicosapentaenoic acid and docosahexaenoic acid , are healthy fats often taken as supplements to help support heart health and normalize blood pressure.

Other studies have found that omega-3s help lower inflammation. Green tea has many healing properties, one of which may be to help reduce blood pressure.

This is thought to be because green tea contains compounds like EGCG, polyphenols, antioxidants, and catechins. L-arginine is an amino acid that helps release nitric oxide into the blood.

This helps open up blood vessels and support blood flow. This is often why some people use L-arginine supplements to help lower blood pressure, even though there isn't strong supporting evidence in humans.

While melatonin is associated with making you sleepy, it may also help reduce blood pressure. In fact, some studies have found that melatonin has a significant effect on lowering blood pressure among healthy individuals and people with hypertension.

When choosing herbs or supplements intended to help lower high blood pressure, it's important to keep a few things in mind, including:. Medications , herbs, and supplements aren't the only options that may help support normal blood pressure.

Blood pressure and heart health also depend on everyday lifestyle habits like these:. High blood pressure is a common condition, but that doesn't mean it shouldn't be taken seriously.

While medications are often prescribed to help reduce blood pressure, these aren't the only solution. Many herbs and supplements have been shown to help support healthy blood pressure when used along with other lifestyle habits, like regular exercise and good nutrition.

No supplement is guaranteed to lower blood pressure quickly. While there is some evidence that certain supplements can be supportive in managing high blood pressure, it doesn't mean they will have the same effect on everyone.

Many herbs and supplements have potential interactions with blood pressure medications. This is why it's important to always speak with your healthcare provider before adding something new to your routine, especially if you're taking medication.

Drinking water and staying hydrated with fruits and vegetables can help maintain healthy blood pressure. However, it's also important to practice other healthy lifestyle habits to manage hypertension. National Heart, Lung, and Blood Institute.

What is high blood pressure. World Heart Federation. Cohen MM. Tulsi - ocimum sanctum: a herb for all reasons. J Ayurveda Integr Med. Peixoto-Neves D, Leal-Cardoso JH, Jaggar JH.

Eugenol dilates rat cerebral arteries by inhibiting smooth muscle cell voltage-dependent calcium channels. J Cardiovasc Pharmacol. Tabassum N, Ahmad F. Role of natural herbs in the treatment of hypertension. Pharmacogn Rev. García-Trejo EM, Arellano-Buendía AS, Argüello-García R, et al. Effects of allicin on hypertension and cardiac function in chronic kidney disease.

Oxid Med Cell Longev. Ried K, Fakler P. Potential of garlic allium sativum in lowering high blood pressure: mechanisms of action and clinical relevance.

Integr Blood Press Control. Ashraf R, Khan RA, Ashraf I, et al. Effects of Allium sativum garlic on systolic and diastolic blood pressure in patients with essential hypertension.

Pak J Pharm Sci. Ried K. Garlic lowers blood pressure in hypertensive subjects, improves arterial stiffness and gut microbiota: a review and meta-analysis. Exp Ther Med. Luo C, Zou L, Sun H, et al.

A review of the anti-inflammatory effects of rosmarinic acid on inflammatory diseases. Front Pharmacol. Li QL, Li BG, Zhang Y, et al. Three angiotensin-converting enzyme inhibitors from rabdosia coetsa. Ferreira LG, Evora PRB, Capellini VK, et al. Effect of rosmarinic acid on the arterial blood pressure in normotensive and hypertensive rats: role of ACE.

The occurrence of this condition increases along with age and approximately 63 per cent of people over the 60s are more affected. Hypertension is more common in African Americans.

It might start at a younger age and is more severe than in other populations. About per cent of the world population, especially in developing countries, has started using herbal medications to manage hypertension.

Herbal medicines have greater acceptability with the human body and have fewer side effects. So readers, presented below are a few home remedies for hypertension that you can try for managing hypertension in the comfort of your home, after a quick check with your doctor.

Do not try to replace your current medicines with these herbal remedies. The underlying cause of hypertension is unknown in ninety-five per cent of the cases.

It might be related to both genetic as well as environmental factors. Also Read: Natural Home Remedies For Diabetes By Dr. Rajeev Singh. These days incidence of hypertension in the young population has increased significantly.

In many cases, patients are unaware that they are having high blood pressure because there are no symptoms. After the age of 30, one should get their blood pressure checked periodically so that their hypertension is diagnosed at the earliest, which will help them to prevent any further complications.

One of the significant concerns about hypertension is that you may not even know that you have it. This can be because there is no direct cause identified yet.

The following signs and symptoms must be noted in cases of extremely high blood pressure and may be completely missing in people with high blood pressure.

Also Read: Natural Home Remedies To Reduce Belly Fat. Some home remedies for managing hypertension that you can try along with your prescribed medicines are:.

In hypertension, changing or altering your regular lifestyle can go a really long way in managing the increased blood pressure. Regular exercise might increase heart performance.

A proper diet regime containing more fruits and vegetables is a good choice. Avoiding having foods that are high in cholesterol, salts and fats can help maintain your blood pressure within healthier range and reduce the need for medicines.

Celery is a medicinal herb that is used as a food and traditional medicine. Celery contains essential oils and flavonoids. It is rich in potassium, dietary fibre, vitamin K, folate, manganese, etc. Potassium is necessary for the heart and might help manage high blood pressure. Oatmeal is a rich source of dietary fibre, and one of the many possibly beneficial home remedies to lower blood pressure.

A diet containing soluble whole oats might significantly lower hypertension. A scientific study Keenan et al. Whole oats may be an effective dietary therapy in the treatment of hypertension.

Oatmeal porridge may be one of the beneficial natural remedies for high blood pressure. To make oatmeal porridge, add some hot water and sugar to the oats cereal mixture.

You can adjust the porridge consistency as you want by stirring the mixture. Oatmeal porridge is instant food and yet, it is so healthy that it may be used for managing hypertension.

Several health benefits associated with tea might potentially be useful for managing hypertension. Research by Yang et al. Oolong tea is partially fermented and sits between black and green tea. It is a more caffeinated-type tea.

Drinking green tea may provide instant relief from high bp. To make green tea, add some green tea leaves or a green tea bag in hot water.

Let it simmer for a few minutes. Then, remove the leaves and use the brew to sip on. Nothing beats this home remedy if you stay in a cold region. It is a very common observation that a person might be taking medicines to control hypertension which are not effective or the patient has stopped taking medicines for hypertension which leads to uncontrolled hypertension, which might lead to a life-threatening situation.

These should be attended by a physician on an urgent basis. Garlic might be considered one of the best home remedies for hypertension given how widely it is available in nearly every household in abundance! Studies have reported that it may have hypotensive action blood pressure-lowering effect.

Garlic is thought to increase nitric oxide production, which might result in smooth muscle relaxation and dilation of vessels. The active compound that gives garlic its unique odour and healing benefits is known as allicin. One study Mojiminiyi et al. An animal study Adegunloye et al.

A human clinical trial of the plant extract has shown similar evidence. Also Read: Hibiscus: Uses, Benefits, Side Effects, And More!

Hawthorn or hawberry has been used in China for thousands of years. It maybe used as a decoction for managing hypertension. Various studies, including clinical trials and pharmacological studies, have shown that it has the ability to lower blood pressure. Hawthorn contains two main substances — procyanidins and flavonoids that might contribute to its beneficial effects on the heart.

These essential components have potent antioxidant activity. However, some people, including older adults, may need more In addition to dairy, you can get calcium from collard greens and other leafy greens, beans, sardines , and tofu.

Here is a list of calcium-rich plant-based foods. Bottom line: Calcium-rich diets are linked to healthy blood pressure levels.

You can get calcium by eating dark leafy greens, tofu, and dairy products. Some natural supplements may also help lower blood pressure. Here are some of the main supplements that have evidence behind them:.

Read more about supplements for high blood pressure. Bottom line : Researchers have investigated several natural supplements for their ability to lower blood pressure. Magnesium is an important mineral that helps blood vessels relax. Some studies have suggested that getting too little magnesium is linked with high blood pressure, but evidence from clinical studies has been less clear 41 , Bottom line: Magnesium is an essential mineral that helps regulate blood pressure.

It can be found in a wide range of whole foods, including legumes and whole grains. Long-term lifestyle changes, such as reducing salt intake and managing stress, are the best way to bring blood pressure down. An immediate way to reduce stress is to get active, stretch, and practice deep breathing.

A small study found that people who drank an additional two bottles of water on top of their usual daily intake experienced decreased systolic blood pressure. However, more research is needed to support this finding.

While medication is one way to treat the condition, there are many natural techniques that can help, including eating certain foods. Read more about foods that help lower blood pressure. Managing your blood pressure through the methods in this article may ultimately help you lower your risk of heart disease.

Read this article in Spanish. Coffee can affect blood pressure in different ways. Learn more about coffee's effects on blood pressure and whether people should be drinking it….

Low blood pressure is not usually an emergency. However, if it co-occurs with certain other symptoms, a person may need to contact a doctor.

Low blood pressure can increase the risk of stroke. Sudden drops in blood pressure can also cause transient ischemic attacks or ministroke. People can reduce their blood pressure in ways including diet, exercise, and medication.

Find out how long it takes to lower blood pressure here. My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us.

Medical News Today. Health Conditions Health Products Discover Tools Connect. Medically reviewed by Dominique Fontaine, BSN, RN, HNB-BC, HWNC-BC — By Kerri-Ann Jennings, MS, RD — Updated on November 16, Exercise Sodium Cut alcohol Potassium Caffeine Stress Dark chocolate Lose weight Quit smoking Sugar and carbs Berries Meditation Calcium Supplements Magnesium FAQ Summary Someone may be able to lower their blood pressure in a number of ways.

Walk and exercise regularly. Reduce your sodium intake. Drink less alcohol. Eat more potassium-rich foods. Cut back on caffeine. Learn to manage stress. Eat dark chocolate or cocoa.

Try to lose weight, if necessary. If you smoke, consider quitting. Cut added sugar and refined carbs. Eat berries. Try meditation or deep breathing. Eat calcium-rich foods. Take natural supplements. Eat foods rich in magnesium. Frequently asked questions. How we reviewed this article: Sources.

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