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1. Lose Weight
Losing weight is about as effective as a single blood pressure medication. Research shows that shedding 9 pounds can reduce systolic blood pressure by up to 4.5 points. Additionally, a study found that maintaining a 7 pound weight loss for a year could lead to a 11-point drop in blood pressure.
2. Exercise More
As with weight loss, in order to have a healthy body, you need exercise. Exercise is one of the best natural ways to reduce blood pressure without the side effects of medication. Exercising makes arteries more elastic and better able to dilate, which directly influences blood pressure. The American Heart Association recommends at least 2.5 hours of moderately intense exercise per week. After 10 weeks of moderate exercise performed 3 hours every week, sedentary adults can expect a 5 point drop in blood pressure.
3. Drink in Moderation For Your Health Care
One drink equals 12 ounces of beer, 5 ounces of wine, and 1.5 ounces of spirits. Studies show that drinking (two drinks daily for men and one drink daily for women) can protect heart health. The key is moderation. Binge drinking (30 to 60 drinks per week) can significantly raise blood pressure. Reducing alcohol consumption to the recommended daily dose can lower systolic blood pressure by about 4 points.
4. Snack on Dark Chocolate
Since dark chocolate contains flavanols, it makes blood vessels more elastic. The elasticity increases the chance of lower blood pressure. Research shows that those who ate dark chocolate over a two to eight week period had a lower systolic blood pressure by about 2 points. Be sure to eat dark chocolate that’s at least 70% cocoa.
5. Reduce Salt Intake
Scaling back on salt is one of the most important dietary changes a person can make to lower blood pressure. Though most consume about 9-12 grams of salt a day, the American Heart Association recommends only 3-4 g of salt daily. In one study, going from 8 grams of salt a day to 4 grams resulted in a 6.7 drop in systolic blood pressure.
6. Eat Fruits and Vegetables For Your Health Care
Dietary Approaches to Stop Hypertension (DASH) is considered one of the best diets. The DASH diet consists of fruits and vegetables and is high in fiber and low in sodium. Following the DASH diet may lead to a 3 point drop in systolic blood pressure. However, since the DASH diet is high in carbohydrates, it makes it difficult for people to lose weight. If you’re looking to lose weight and lower blood pressure, consider a diet that balances carbs with protein and fat. This is best for those seeking a healthy body!
7. Relax and Meditate
When stressed, the body produces hormones that elevate levels of renin – a kidney enzyme – that causes high blood pressure (HBP). As renin levels increase, the heart undergoes hypertension. So for the sake of cardiovascular health, relax and practice deep breathing. Simply take five minutes in the morning and evening to meditate.
In addition to focused breathing and meditation, listen to music. The University of Florence in Italy studied 28 hypertensive participants, who were tasked to listen to calming instrumental music everyday for half an hour. While listening to music, they also practiced deep breathing. By the end of the week, the participants had a 3.2-point drop in systolic blood pressure.
8. Switch to Tea For Your Health Care
In a study conducted by the Duke University Medical Center, a 500 mg dose of caffeine (about three 8-ounce cups of coffee) increased blood pressure by 4 mmHg. “When you’re under stress, your heart starts pumping a lot more blood, boosting blood pressure,” says Jim Lane, Ph.D., an associate research professor at Duke and the lead author of the study. “And caffeine exaggerates that effect.”
Moreover, caffeine concentration is higher in coffee than in tea or soda. For instance, an 8-ounce cup of coffee contains roughly 50-80 mg more caffeine than an 8-ounce cup of tea. So unless you switch to decaf coffee, you may want to consider switching to tea, particularly hibiscus tea. With hibiscus tea, you not only benefit from low levels of caffeine but also from phytochemicals.
Individuals, who participated in a Tufts University study, experienced a seven-point drop in their systolic blood pressure after six weeks of drinking hibiscus tea three times daily. Researchers attribute these impressive results to the phytochemicals in hibiscus. Even if you don’t like hibiscus, you can still reap the benefits; simply drink a herbal blend in which there’s a high concentration of hibiscus.
9. Seek Help for Snoring
Do you snore, experience daytime fatigue, and have early-morning headaches? Then, you may have sleep apnea (OSA). In addition to the other side effects, sleep apnea may also cause hbp. Check with your doctor if you suspect you have sleep apnea. Treating OSA may lower aldosterone levels and improve blood pressure, and give you, a healthy body.
10. Take Blood Pressure Medication For Your Health Care
For some, exercise and diet is not enough to maintain a healthy body and a low blood pressure. In some cases, people are genetically predisposed to hbp. Therefore, if you’ve tried every natural remedy out there and still can’t seem to lower your blood pressure, then medication may be the only solution.
If this is the case for you, make sure you have a rock solid healthcare plan that meets your prescription drug needs. Contact a licensed agent today to discuss your coverage options. They’ll ensure that your insurance meets all your healthcare needs.
Bonus Health Care Tips
Get Better Sleep
Sleep plays a vital role in regulating stress hormones and maintaining a healthy nervous system, both of which have a direct influence on blood pressure. Poor sleep—especially getting less than six hours a night—has been linked to higher systolic blood pressure and an increased risk of developing hypertension. Chronic sleep deprivation disrupts the body’s natural circadian rhythm and may contribute to heightened levels of cortisol and renin, which constrict blood vessels and elevate blood pressure.
In a study published in the Journal of the American Heart Association, individuals who got less than seven hours of quality sleep per night had a significantly higher risk of hypertension than those who slept between seven to eight hours. To improve sleep hygiene, establish a consistent sleep schedule, avoid screens at least an hour before bedtime, and ensure your bedroom is cool, quiet, and dark. If you experience symptoms of insomnia or suspect sleep disorders like restless leg syndrome or periodic limb movement disorder, consult a sleep specialist.
Increase Potassium Intake
Potassium is a mineral that helps balance sodium levels in the body and reduces tension in blood vessel walls—both crucial factors in controlling blood pressure. The average diet is often too high in sodium and too low in potassium. Adding potassium-rich foods to your meals can significantly reduce blood pressure, especially if your current diet includes high levels of salt.
Excellent sources of potassium include bananas, sweet potatoes, spinach, beans, avocados, and oranges. According to the World Health Organization, adults should aim for at least 3,510 mg of potassium daily. One study published in Hypertension found that increasing potassium intake led to an average 4.4 mmHg decrease in systolic blood pressure in individuals with hypertension.
Quit Smoking
Smoking damages blood vessel walls, reduces oxygen in the blood, and causes an immediate spike in blood pressure every time a cigarette is smoked. Over time, this leads to long-term arterial stiffness and chronic hypertension. Even secondhand smoke has harmful effects on cardiovascular health.
The good news is that quitting smoking can lead to almost immediate improvements. Within 24 hours of quitting, blood pressure begins to drop, and over time, arteries regain some of their lost elasticity. According to the Centers for Disease Control and Prevention (CDC), former smokers significantly reduce their risk of heart attack and stroke within a year of quitting.
Combining lifestyle changes like these with regular monitoring of your blood pressure can give you greater control over your cardiovascular health. Small, consistent changes add up—and over time, they could help you avoid the need for medication or reduce the dosage you require.
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This article was updated on 6/5/2025.