How to Lower Blood Pressure Naturally: 8 Evidence-Based Habits

Know your numbers

Blood pressure is written as systolic over diastolic. Many guidelines consider below 120/80 mmHg normal and 130/80 or higher as high blood pressure, though thresholds vary slightly between countries.

Eight habits that help

• Follow a DASH-style eating pattern: plenty of vegetables, fruit, whole grains, low-fat dairy, nuts and legumes.
• Cut sodium: aim for under 2,300 mg a day, ideally closer to 1,500 mg. Most salt comes from processed and restaurant food.
• Eat more potassium-rich foods (bananas, beans, leafy greens, potatoes) — unless you have kidney disease, where you should ask your doctor first.
• Move regularly: around 150 minutes of moderate aerobic activity a week.
• Lose excess weight; even a few kilograms helps.
• Limit alcohol.
• Stop smoking.
• Manage stress and sleep well.

Measuring at home

Home readings are valuable. Sit quietly for five minutes, keep your back supported and feet flat, rest the arm at heart level, and use a validated upper-arm cuff. Take two readings a minute apart and record them.

Don't stop medication on your own

If you've been prescribed blood pressure medication, lifestyle changes work alongside it. Talk to your doctor before reducing or stopping any medicine.

Related reading