4 Effective Ways to Naturally Lower Blood Pressure

Managing blood pressure naturally is a powerful way to support overall heart health and reduce the risks associated with hypertension. With the right lifestyle choices, you can improve circulation, lower stress levels, and maintain a balanced blood pressure—without relying solely on medication. In this blog post, we’ll explore four effective, natural strategies to help you take control of your health, from mindful eating to stress management techniques. Whether you're looking for holistic approaches or simple lifestyle changes, these tips can make a meaningful difference. Keep reading to discover how small adjustments can lead to big results for your heart health!

Number 1: Exercise

Heart-targeted exercises such as running, high-intensity interval training (HIIT), and elliptical training help lower blood pressure by controlling blood vessel function. (1) An important mediator of endothelial function is nitric oxide, a hormone that stimulates blood vessel walls to open or widen (vasodilate). Vasodilation is key because it improves the ease of blood flow, leading to lower resistance, whereas constricted or narrowed blood vessels make blood flow more difficult and increase resistance. Resistance makes it harder for blood to flow in the appropriate direction, so more pressure is required to solve that issue. 

Another potential reason for the decrease in blood pressure from exercising is the creation of new blood vessels1, a process called angiogenesis. Angiogenesis has been shown to have a desirable effect on blood pressure by lowering resistance through increased size and number of vessels. (1)

One study found that men who exercised for more than 5 hours a week lowered their chances of developing high blood pressure. (1) Another study found that individuals who engage in aerobic exercise decreased their systolic blood pressure (SBP) (the blood pressure reading on top) and their diastolic blood pressure (DBP) (the blood pressure reading on the bottom) by an average of 8.3 mm Hg and 4.3 mm Hg. (2)

Number 2: Follow a DASH Diet

Diets such as the Dietary Approaches to Stop Hypertension (DASH) provide nutritional guidelines on foods to avoid, which include foods high in sodium, saturated fat, and those with added sugars. 

Foods High in Sodium             

Eating high-salt foods can cause high blood pressure because high sodium levels inside the body can cause the body to hold or retain water, increasing the volume of blood as water moves into the bloodstream. Consequently, this puts pressure on the blood vessel walls, increasing resistance. The World Health Organization recommends that sodium intake not exceed 5 grams a day. (3) Examples of high sodium foods include frozen meals, canned foods, salty snacks, condiments, processed cheeses, and more.

Foods High in Saturated Fats            

Examples of food high in sodium include red meats, processed meats, and full-fat dairy products. One study found that an enzyme called angiotensin-converting enzyme (ACE) increased in healthy, nonobese individuals who consumed a low-carbohydrate, high saturated fat diet for 6 weeks. (4) ACE negatively affects blood pressure by impacting the blood pressure control system, deactivating molecules that help blood vessels open.

Saturated fats can also cause fat to build up in the walls of the arteries, a process known as atherosclerosis, increasing resistance, thus increasing blood pressure. 

Foods With Added Sugars

Sugary drinks, baked goods, processed breakfast foods, and flavored or sweetened milk are a few examples of foods that usually contain added sugars. Added sugars raise blood pressure by inducing weight gain, causing the heart to work harder, and increasing vascular resistance. 

Number 3: Increase Consumption of Blood Pressure Lowering Nutrients

Some nutrients, such as magnesium, calcium, potassium, and omega-3 fatty acids, can help lower blood pressure. Not only are these nutrients found in foods like our leafy green vegetables, salmon, nuts, seeds, and dairy products, but they are also available as supplements. 

Magnesium 

Magnesium causes vasodilation, lowering resistance, and improving blood flow, thus decreasing the risk of high blood pressure. You can also learn more about how magnesium improves overall heart health in my other post titled, "Magnesium and Heart-Disease Related Health Risk". 

Calcium

Calcium impacts blood pressure by affecting an enzyme called renin and a hormone called aldosterone. An article cites studies showing that low calcium levels promote the release of renin and aldosterone (5), which have different effects on blood pressure. Renin helps create angiotensin II, a strong vasoconstrictor, causing increased resistance, thus leading to higher pressure to improve blood flow. Aldosterone reabsorbs sodium while getting rid of potassium, creating higher blood volume and also increasing blood pressure. 

Potassium

Potassium improves blood pressure by helping the kidneys regulate potassium and sodium levels. It assists with eliminating sodium from the body, therefore reducing water retention.

Omega-3 Fatty Acids

Omega-3 fatty acids are seen to reduce blood pressure by promoting vasodilation and lowering resistance and binding to channels responsible for lowering blood pressure. (6) A study shared by the American Heart Association found that 2-3g of Omega-3 fatty acids a day lowered systolic blood pressure. (7)

Number 4: Consider Using Herbs

As a Naturopathic Doctor, one component I like to add to help the body heal is botanical (herbal) medicine. Though many herbs are known to impact blood pressure, the ones I will highlight are Allium sativum, Hibiscus sabdariffa, and Cinnamomum cassia.

Allium sativum

Allium sativum, also known as garlic, is thought to improve blood pressure by playing a role in the pathways that produce nitric oxide and hydrogen sulfide. (8) Both molecules help dilate blood vessels, thus supporting blood pressure reduction. Other blood pressure-lowering actions of Allium sativum include being a diuretic, having the potential to improve high cholesterol, and protecting blood vessels from low-density lipoprotein (LDL) induced damage. (9) One meta-analysis shared significant improvements in SBP and DBP with a decrease of about 8.3 mm Hg and 5.5 mm Hg, respectively, in individuals with high blood pressure, while not affecting those with normal blood pressure. (8) This is significant because lowering blood pressure in individuals with normal blood pressure may cause them to be hypotensive, or have low blood pressure, which is also dangerous.

Hibiscus sabdariffa

Hibiscus is thought to lower blood pressure by stopping calcium from entering the blood vessels and possibly competing against ACE to prevent the production of angiotensin II. (10) Both actions cause dilation of the blood vessels and lower blood pressure. Hibiscus also acts as a diuretic to increase kidney filtration and excrete sodium. (10) A meta-analysis found hibiscus to reduce both SBP and DBP (11), while another study noted an effective decrease in blood pressure in stage 1 hypertensives who consumed hibiscus tea. (12) 

Cinnamomum cassia

Cinnamon has plant chemistry properties that help open the blood vessels to reduce blood pressure. (13) A cited meta-analysis shared that doses of cinnamon under 2 grams for 12 weeks significantly reduce SBP and DBP. (13) A double-blinded study found that participants who took 1.5 grams of cinnamon every day for 90 days experienced a moderate decrease in blood pressure. (13) The authors believed that because cinnamon possibly decreases LDL-c and increases HDL-c, those actions contribute to the blood pressure-lowering effect of the herb. (13) 

Conclusion:

Participating in daily activities that promote health is important for reducing the risk of high blood pressure and its complications. Diet and exercise are some natural ways to lower blood pressure. These approaches mainly work by vasodilation and reducing blood vessel resistance, allowing for proper blood flow.

Remember that this post is intended for educational purposes only and does not substitute for medical advice. Working with your healthcare provider is important for managing your blood pressure safely.

References

1. Gambardella, J., Morelli, M.B., Wang, X., Santulli, G. (2020). Pathophysiological mechanisms underlying the beneficial effects of physical activity in hypertension. J Clin Hypertens (Greenwich). 22(2). 291- 295. https://pmc.ncbi.nlm.nih.gov/articles/PMC7169989/

2. Lopes, S., Mesquita-Bastos, J., Alves, A.J., Ribeiro, F. (2019). Exercise as a tool for hypertension and resistant hypertension management: current insights. Integr Blood Press Contrl. 20(11). 65-71. https://pmc.ncbi.nlm.nih.gov/articles/PMC6159802/

3. World Health Organization. (2025). Sodium Reduction. https://www.who.int/news-room/fact-sheets/detail/sodium-reduction#:~:text=Recommendations%20for%20reducing%20sodium,or%20just%20under%20a%20teaspoon.

4. Schüler, R., Osterhoff, M.A., Frahnow, T., Seltmann, A., Busjahn, A., Kabisch, S., Xu, L., Mosig, A.S., Spranger, J., Mӧhlig, M., Hornemann, S., Krus, M., Pfeiffeer, A.F.H. (2017). High-Saturated-Fat Diet Increases Circulating Angiotensin-Converting Enzyme, Which Is Enhanced by the rs4343 Polymorphism Defining Persons at Risk of Nutrient-Dependent Increases of Blood Pressure. J Am Heart Assoc. 6(1). 1-11. https://pmc.ncbi.nlm.nih.gov/articles/PMC5523633/

5. VIlla-Etchegoyen, C., Lombarte, M., Matamoros, N., Belizán, J.M., Cormick, G. (2019). Mechanisms Involved in the Relationship between Low Calcium Intake and High Blood Pressure. Nutrients. 11(5). 1-16. https://pmc.ncbi.nlm.nih.gov/articles/PMC6566648/

6. Hoshi, T., Wissua, B., Tian, Y., Tajima, N., Xu, R., Bauer, M., Heinemann, S.H., Hou, S. (2013). Omega-3 fatty acids lower blood pressure by directly activating large-conductance Ca2+- dependent K+ channels. Proc Natl Acad Sci U S A. 110(12). 4816-4821. https://pmc.ncbi.nlm.nih.gov/articles/PMC3607063/

7. American Heart Association. (2022). About 3 grams a day of omega-3 fatty acids may lower blood pressure, more research needed. Journal of the American Heart Association Report. https://newsroom.heart.org/news/about-3-grams-a-day-of-omega-3-fatty-acids-may-lower-blood-pressure-more-research-needed

8. Ried, K (2019). Garlic lowers blood pressure in hypertensive subjects, improves arterial stiffness and gut microbiota: A review and meta-analysis. Exp Ther Med. 19(2). 1472-1478. https://pmc.ncbi.nlm.nih.gov/articles/PMC6966103/

9. Sleiman, C., Daou, R., Al Hazzouri, A., Hamdan, Z., Ghadieh, H.E., Harbieh, B., Romani, M. (2024). Garlic and Hypertension: Efficacy, Mechanism of Action, and Clinical Implications. Nutrients. 16(17). 1-16. https://pmc.ncbi.nlm.nih.gov/articles/PMC11397061/

10. Ellis, L.R., Zulfigar, S., Holmes, M., Marshall, L., Dye, L., Boesch, C. (2022). A systematic review and meta-analysis of the effects of Hibsicus sabdariffa on blood pressure and cardiometabolic markers. Nutr Rev. 80(6). 1723-1737. https://pmc.ncbi.nlm.nih.gov/articles/PMC9086798/

11. Ellis, L/. Aragón-Rojas, S., Dye, L., Boesch, C. (2025). Acute effects of Hibiscus sabdariffa on blood pressure and cognitive function. Nutritional Neuroscience. 1-11. https://doi.org/10.1080/1028415X.2025.2462944

12. Jalalvazdi, M., Ramezani, J., Izadi-Moud, A., Madani-Sani, F., Shahlaei, S., Ghiasi, S.S. (2019). Effect of hibiscus sabdariffa on blood pressure in patients with stage 1 hypertension. J Adv Pharm Technol Res. 10(3). 107-111. https://pmc.ncbi.nlm.nih.gov/articles/PMC6621350/

13. Shirzad, F., Morovatdar, N., Rezaee, R., Tsarouhas, K., Moghadam, A.A. (2021). Cinnamon effects on blood pressure and metabolic profile: A double-blind, randomized, placebo-controlled trial in patients with stage 1 hypertension. Avicenna J Phytomed. 11(1). 91-100. https://pmc.ncbi.nlm.nih.gov/articles/PMC7885002/pdf/AJP-11-091.pdf