How to Lower Your Blood Pressure Naturally: 7 Changes That Work

High blood pressure is sneaky. Most people who have it feel completely fine, which is exactly why it's so dangerous. Over years, it quietly strains your heart, blood vessels, kidneys and brain, raising the risk of heart attack and stroke.

The encouraging part is that everyday habits really can bring your numbers down. Here's what the evidence supports.

What the numbers mean

A blood pressure reading has two numbers. The top (systolic) is the pressure when your heart beats. The bottom (diastolic) is the pressure between beats.

Under American Heart Association guidelines:

• Normal: below 120/80
• Elevated: 120 to 129 on top, and below 80 on the bottom
• High blood pressure, stage 1: 130 to 139 on top, or 80 to 89 on the bottom
• High blood pressure, stage 2: 140 or higher on top, or 90 or higher on the bottom

A reading above 180/120 is a medical emergency, especially with chest pain, shortness of breath, vision changes or trouble speaking. Call 911.

1. Try the DASH eating plan

DASH stands for Dietary Approaches to Stop Hypertension. It was developed with support from the US National Institutes of Health and tested in clinical trials, where it lowered blood pressure in a matter of weeks.

DASH is less a diet than a pattern: lots of vegetables, fruits and whole grains, plus low-fat dairy, fish, poultry, beans and nuts. It goes light on red meat, sweets and sugary drinks.

2. Cut back on sodium

Most of the salt we eat comes from packaged and restaurant food, not the salt shaker. The American Heart Association recommends no more than 2,300 milligrams of sodium a day, with an ideal limit of 1,500 mg for most adults, especially people with high blood pressure.

Easy places to start:

• Read labels on bread, soup, deli meat, sauces and frozen meals. They're often the biggest sources.
• Cook at home more often, and season with herbs, garlic, lemon and spices.
• Rinse canned beans and vegetables.

3. Move most days

Regular physical activity lowers blood pressure for most people. Aim for at least 150 minutes a week of moderate activity, like brisk walking or cycling. If you're starting from zero, short 10-minute walks spread through the day still count.

4. Lose a little weight, if you need to

If you're carrying extra weight, even a modest loss helps. Major US heart guidelines estimate that blood pressure drops by about 1 point for every kilogram (about 2.2 pounds) of weight lost.

5. Limit alcohol

Drinking too much raises blood pressure. If you drink, keep it to small amounts. Cutting back is one of the quicker changes to show up in your readings.

6. Eat potassium-rich foods

Potassium helps balance out sodium. Bananas, potatoes, beans, leafy greens, tomatoes, yogurt and oranges are good sources. If you have kidney disease or take certain medicines, ask your doctor before increasing potassium, because too much can be harmful for you.

7. Don't skimp on sleep, and don't smoke

Regularly getting less than 7 hours of sleep is linked with higher blood pressure. Smoking raises blood pressure in the short term and damages blood vessels in the long term. If you smoke, quitting is one of the best things you can do for your heart.

Check it at home

Home monitoring helps you and your doctor see what's really going on, not just how you feel in a stressful office visit.

• Use a validated upper-arm cuff in the right size.
• Sit quietly for 5 minutes first, back supported, feet flat, arm resting at heart level.
• Skip caffeine, exercise and smoking for 30 minutes beforehand.
• Take two readings a minute apart, morning and evening, and write them down.

The bottom line

None of these changes is dramatic on its own. Together, they can lower blood pressure about as much as some medicines do for some people. Pick one, master it, then add another.

Stress plays a role too. Our guide to stress covers simple ways to calm your system down.