High blood pressure, also known as hypertension, is a common condition affecting a whopping 47% of American adults, per the Centers for Disease Control.REF#515
It can cause cardiovascular events, faintness, and sweating, but it often causes no symptoms.
For some people, bouts of high blood pressure are circumstantial or stress-related, go away on their own, and do not require treatment.
An example of this would be “white coat syndrome” (a fear of doctors or medical procedures), where a patient would probably have a high blood pressure reading that normalized once they relaxed after their initial fear wore off.
For others, high blood pressure is a serious medical condition requiring monitoring and treatment.
Whether you’re battling circumstantial high blood pressure or have been diagnosed with hypertension, it’s important to do whatever you can to balance your blood pressure.
This is why many people seek out effective ways to lower blood pressure naturally.
9 Effective Ways to Lower Blood Pressure Naturally
The purpose of these tips is to share scientifically-proven ways to potentially lower blood pressure naturally.*
However, this information is not a substitute for medical advice or treatment.
Always check with your doctor or healthcare practitioner before trying anything new to balance blood pressure.
This is especially important for anyone on medication, as specific blood pressure balancing techniques could cause your blood pressure to drop too low.
Without further ado, here are nine ways to lower blood pressure naturally.*
#1: Get Creative About Stress
Stress is a significant cause and contributor to high blood pressure.REF#516
Acute stress, such as you may experience during a heated argument or trip to the dentist, can cause temporary high blood pressure.
But chronic stress can cause chronically high blood pressure, which typically requires medical intervention.
The bottom line is addressing stress should be a top priority if blood pressure is a concern.
Simple ways to reduce stress through lifestyle include:
- Learning to say “no”
- Asking for help where and when you need it
- Journaling
- Exercising
- Decluttering
- Practicing mindfulness meditation
- Deep breathing
- Getting counseling or therapy
- Spending more time in nature
Certain herbs called adaptogens can also help by improving your resilience during times of stress.*
These herbs support normal stress hormone levels, such as cortisol, which helps regulate your stress response.REF#517
They have also been shown effective for supporting sleep,REF#518 REF#519 hormonal balance,REF#520 REF#521 REF#522thyroid health.REF#523
Some popular adaptogens include Ashwagandha, Tulsi, Rhodiola, Mushrooms, and Maca Root.
Gaia Herbs Everyday Adaptogen and Adaptogen Performance Mushrooms & Herbs are popular supplements for supporting a healthy stress response.
#2: Try Turmeric for Blood Pressure Support
Turmeric has been used for centuries in Ayurveda (the traditional wellness practice of India) to promote various aspects of health.
Turmeric, and its active component Curcumin, has been extensively studied for its antioxidant benefits, which support a healthy inflammatory response.REF#524
They have also been shown to support the heart and cardiovascular system.*
A meta-analysis entitled “Efficacy and safety of turmeric and curcumin in lowering blood lipid levels in patients with cardiovascular risk factors: a meta-analysis of randomized controlled trials” found Turmeric offered helpful protection against cardiovascular disease by supporting normal lipid levels.REF#525
Another meta-analysis published in Pharmaceutical Research compared the results of 11 studies on Curcumin/Turmeric and blood pressure and found that consuming curcumin/turmeric may support healthy blood pressure when taken long-term.REF#526
Learn more about the health benefits of Turmeric and Curcumin in Turmeric: The Essential Guide.
#3: Try Hawthorne for Blood Pressure Support
Hawthorn is one of the best-known herbs for heart and cardiovascular health.*
It’s been used extensively by traditional herbalists in North America, Europe, and China, with records of its use as a heart tonic going back to ancient Rome.*
Hawthorn has also been the subject of several scientific studies.
For example, a study published in Phytotherapy Research entitled: “Promising hypotensive effect of hawthorn extract: A randomized, double-blind pilot study of mild, essential hypertension” studied the effects of Hawthorn and Magnesium supplementation individually on separate groups.REF#527
Although both groups showed an improvement in blood pressure, the Hawthorne group got faster results and experienced less anxiety than the magnesium or placebo group.
Another 12-week placebo-controlled, double-blind, randomized trial on Hawthorne for blood pressure found a significant reduction in blood pressure in the group taking Hawthorne after 12 weeks.REF#528
Hawthorn leaves and berries are high in protective compounds such as flavonoids and antioxidant oligomeric procyanidins. The interactions between these various plant compounds are believed to produce Hawthorn’s heart-supportive benefits.*
Gaia Herbs offers several Hawthorn formulas made with Hawthorn grown on our Western North Carolina farm, including:
#4: Eat More Oats
You may be familiar with the benefits of eating oatmeal for cholesterol.
However, did you know oats have also been shown to support normal blood pressure?REF#529
They also provide a good source of fiber, which supports heart health, and the mineral-antioxidant selenium, which is essential for various bodily functions, including cardiovascular health.REF#530
Learn more about the health benefits of oats and creative ways to prepare them in: 7 Reasons Oatmeal is a Good for You Superfood!
#5: Hydrate, Hydrate, Hydrate!
When we hear “high blood pressure” or “hypertension,” our mind tends to think of triggers like too much stress or junk food.
However, did you know hydration has been shown to affect blood pressure significantly?REF#531
Here’s how this works.
You’ve probably heard that our bodies are made up of about 70-80% water.
Well, our blood is also made up of a significant amount of water.
Blood plasma, for example, the liquid portion of blood that carries red blood cells and nutrients throughout the body, is 90% water and makes up over half of our blood volume.REF#532
Therefore, consuming enough water is essential to producing optimal blood volume, which keeps blood pressure stable.
If we get dehydrated (even mildly dehydrated), our blood volume decreases, causing our heart rate and blood pressure to increase as the heart works harder to distribute sub-optimal blood levels everywhere blood needs to go.REF#531
Here are some ways to ensure you stay hydrated throughout the day:
- Drink at least eight 8-oz glasses of water daily: Filling up a large 24-32 ounce water bottle or pitcher is the easiest way to accomplish this.
- Eat foods high in water, such as fruits and vegetables: Grapes, melons, citrus, celery, onion, and cucumbers are all high in water.
- Enjoy herbal teas: Herbal teas are not dehydrating like caffeine and therefore count toward your daily water intake.
- Drink an extra glass or two of water for every cup of coffee, caffeinated tea, or alcohol: These beverages are diuretics, which means they can dehydrate. You can mitigate these effects by drinking extra water.
#6: Replace Caffeine with Adaptogens
Despite all the hype we hear about the health benefits of coffee and tea, caffeine is not good for those with heart or blood pressure concerns.
That’s because, as a stimulant, it can cause a sudden and dramatic rise in blood pressure.REF#533
This may not be a problem for those without blood pressure issues. However, if you do have heart or blood pressure problems, it is wise to seek caffeine alternatives.
This is where adaptogenic herbs (as discussed previously for stress) can be a lifesaver for energy, focus, and optimizing performance.*
For example:
- Maca Root has been shown to support energy, stamina, and cognitive health.REF#534 REF#535
- Ashwagandha has demonstrated potential benefits for exercise recovery and improved sleep.REF#536 REF#537 REF#518 REF#519
- Rhodiola has been shown potentially beneficial for physical and mental fatigueREF#538
If you’re looking for a coffee-ritual substitute, consider Gaia Herbs Golden Milk with Turmeric, Ashwagandha, Date, Cardamom, and Vanilla or chocolatey Maca Boost Cacao Ginger.
#7: Spend Time in Nature
It’s not news that people spend less time outdoors than they did in previous generations.
However, the actual percentage of time the average person spends indoors may be shocking.
According to a study by the Environmental Protection Agency, Americans spend only 8% of their time outdoors.
That means most of us, including children, spend a whopping 92% of our time indoors!
This lack of interaction with the natural world has been shown to have potentially serious consequences for our physical, mental, and emotional well-being.
This is evident by research showing that time spent in nature can help improve various aspects of well-being, including blood pressure.
For example, practicing grounding or earthing in which your feet touch the bare earth has been shown to benefit the heart, reduce stress, combat pain, improve sleep, and support normal blood pressure.REF#539 REF#540 REF#541
Scientists believe the effect comes from the negatively charged electron antioxidants found in the earth and natural bodies of water.REF#542 These antioxidants have a calming and anti-inflammatory effect, which provides a wide range of benefits.
Likewise, spending time in the forest (also known as forest bathing or Shinrin-yoku in Japanese) has been shown to help lower blood pressure and stress hormone levels.REF#543
Some therapists also recommend nature therapy or “Ecotherapy” for those struggling with chronic stress or mental health issues (which can be connected to blood pressure).REF#544
How much time do you need to spend outdoors to receive a benefit?
According to the data, even just 20-30 minutes a day can make a big difference.
So, grab your gardening tools, kick off your shoes and run in the grass, or take your workout, meditation, or prayer time outdoors.
Either way, you’ll be actively reaping the benefits of nature therapy for your overall health and well-being.
#8: Drink Hibiscus Tea for Heart Health*
Drinking any type of tea has been shown to help reduce stress,REF#545 which can help with blood pressure.
However, research has shown Hibiscus tea may provide a double benefit.
A 2013 review published in Fitoterapia found daily consumption of Hibiscus tea or extract significantly lowered blood pressure and offered cardiovascular support in over half of the randomized trials analyzed.REF#546
Although the exact mechanism of Hibiscus' action requires more research, the leaves contain a wealth of antioxidant compounds that may benefit the heart.REF#547
#9: Be Proactive About Prebiotics and Probiotics
Did you know your gut health can influence various aspects of heart health, including blood pressure?
It’s true.
Research has shown that gut microbiome diversity and intestinal integrity can directly impact the health of our heart and cardiovascular system.REF#548
In other words, the more you take care of your digestive system by eating a healthy diet, exercising, reducing stress, spending time outdoors, and getting enough sleep, the better off your heart may be.
Certain probiotics, such as streptococcus thermophilus and Lactobacillus paracasei have also been shown to support gut health and normal blood pressure.REF#549 REF#550
Prebiotics have benefits as well, and the science on this heart-gut connection is in its infancy.
However, researchers believe that a healthy, diverse gut microbiome helps modulate inflammation, which helps support the heart and other aspects of well-being.REF#551
How to Get Started Lowering Blood Pressure Naturally
Always check with your doctor or healthcare practitioner before taking steps to lower blood pressure naturally.
Although they’ve likely already told you to try some of these things, like reducing stress, it’s best to communicate your intentions.
Once you have their blessing, pick one or two ideas from this article and give them an honest try.
Remember, natural solutions, including taking herbs or implementing new lifestyle practices, can take some time to yield results.
An exception would be drastically lowering your stress levels, which may produce results quite quickly.
However, by being consistent and staying committed to a healthy, low-stress lifestyle, you can expect to see results within a few weeks to a few months.
To learn more about healthy ways to support your heart, check out:
REFERENCES:
- 1. , "Facts About Hypertension", Centers for Disease Control and Prevention. https://www.cdc.gov/bloodpressure/facts.htm 1
- 2. Kulkarni S, O'Farrell I, Erasi M, Kochar MS, "Stress and hypertension", WMJ. 1998 Dec;97(11):34-8. PMID: 9894438.. https://pubmed.ncbi.nlm.nih.gov/9894438/ 2
- 3. Panossian A, Wikman G, "Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress—Protective Activity", Pharmaceuticals. 2010; 3(1):188-224. https://doi.org/10.3390/ph3010188. https://www.mdpi.com/1424-8247/3/1/188 3
- 4. Deshpande, A., Irani, N.,Balkrishnan, R.,Benny, IR, "A randomized, double blind, placebo controlled study to evaluate the effects of ashwagandha (Withania somnifera) extract on sleep quality in healthy adults", Sleep Medicine, VOL.72, 2020/08/01, 1389-9457. https://www.sciencedirect.com/science/article/abs/pii/S1389945720301246 4
- 5. Kaushik MK, Kaul SC, Wadhwa R, Yanagisawa M, Urade Y (2017), "Triethylene glycol, an active component of Ashwagandha (Withania somnifera) leaves, is responsible for sleep induction", PLoS ONE 12(2): e0172508.. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0172508 5
- 6. Dongre S, Langade D, Bhattacharyya S., "Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Improving Sexual Function in Women: A Pilot Study", Biomed Res Int. 2015;2015:284154. doi: 10.1155/2015/284154. Epub 2015 Oct 4. PMID: 26504795; PMCID: PMC4609357.. https://pubmed.ncbi.nlm.nih.gov/26504795/ 6
- 7. Lopresti AL, Drummond PD, Smith SJ, "A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha (Withania somnifera) in Aging, Overweight Males", American Journal of Men’s Health. 2019;13(2).. https://journals.sagepub.com/doi/full/10.1177/1557988319835985 7
- 8. Brooks NA, Wilcox G, Walker KZ, Ashton JF, Cox MB, Stojanovska L, "Beneficial effects of Lepidium meyenii (Maca) on psychological symptoms and measures of sexual dysfunction in postmenopausal women are not related to estrogen or androgen content", Menopause. 2008 Nov-Dec;15(6):1157-62. doi: 10.1097/gme.0b013e3181732953. PMID: 18784609.. https://pubmed.ncbi.nlm.nih.gov/18784609/ 8
- 9. Sharma AK, Basu I, Singh S, "Efficacy and Safety of Ashwagandha Root Extract in Subclinical Hypothyroid Patients: A Double-Blind, Randomized Placebo-Controlled Trial", J Altern Complement Med. 2018 Mar;24(3):243-248. doi: 10.1089/acm.2017.0183. Epub 2017 Aug 22. PMID: 28829155.. https://pubmed.ncbi.nlm.nih.gov/28829155/ 9
- 10. Barja G, "Free radicals and aging", Trends Neurosci. 2004 Oct;27(10):595-600. doi: 10.1016/j.tins.2004.07.005. PMID: 15374670. https://pubmed.ncbi.nlm.nih.gov/15374670/ 10
- 11. Qin S, Huang L, Gong J, Shen S, Huang J, Ren H, Hu H, "Efficacy and safety of turmeric and curcumin in lowering blood lipid levels in patients with cardiovascular risk factors: a meta-analysis of randomized controlled trials", Nutr J. 2017 Oct 11;16(1):68. doi: 10.1186/s12937-017-0293-y. PMID: 29020971; PMCID: PMC5637251.. https://pubmed.ncbi.nlm.nih.gov/29020971/ 11
- 12. Hadi A, Pourmasoumi M, Ghaedi E, Sahebkar A, "The effect of Curcumin/Turmeric on blood pressure modulation: A systematic review and meta-analysis", Pharmacol Res. 2019 Dec;150:104505. doi: 10.1016/j.phrs.2019.104505. Epub 2019 Oct 21. PMID: 31647981.. https://pubmed.ncbi.nlm.nih.gov/31647981/ 12
- 13. Ann F. Walker, Georgios Marakis, Andrew P. Morris, Paul A. Robinson, "Promising hypotensive effect of hawthorn extract: A randomized double-blind pilot study of mild, essential hypertension", . https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.947 13
- 14. Al-Gareeb, Ali, "Effect of hawthorn extract on blood pressure and lipid profile in patients with stage I hypertension: A placebo-controlled, double-blind randomized trial", . https://www.researchgate.net/publication/274075458_Effect_of_hawthorn_extract_on_blood_pressure_and_lipid_profile_in_patients_with_stage_I_hypertension_A_placebo-controlled_double-blind_randomized_trial 14
- 15. Keenan JM, Pins JJ, Frazel C, Moran A, Turnquist L, "Oat ingestion reduces systolic and diastolic blood pressure in patients with mild or borderline hypertension: a pilot trial", J Fam Pract. 2002 Apr;51(4):369. PMID: 11978262.. https://pubmed.ncbi.nlm.nih.gov/11978262/ 15
- 16. Rayman MP, "The importance of selenium to human health", Lancet. 2000 Jul 15;356(9225):233-41. doi: 10.1016/S0140-6736(00)02490-9. PMID: 10963212.. https://pubmed.ncbi.nlm.nih.gov/10963212/ 16
- 17. Ahmed M. El-Sharkawy, Opinder Sahota, Dileep N. Lobo, "Acute and chronic effects of hydration status on health", Nutrition Reviews, Volume 73, Issue suppl_2, 1 September 2015, Pages 97–109. https://academic.oup.com/nutritionreviews/article/73/suppl_2/97/1930742?login=false 17
- 18. , "Blood Components", Community Blood Center. https://www.givingblood.org/about-blood/blood-components.aspx 18
- 19. Green PJ, Kirby R, Suls J, "The effects of caffeine on blood pressure and heart rate: A review", Ann Behav Med. 1996 Sep;18(3):201-16. doi: 10.1007/BF02883398. PMID: 24203773.. https://pubmed.ncbi.nlm.nih.gov/24203773/ 19
- 20. Stone M, Ibarra A, Roller M, Zangara A, Stevenson E, "A pilot investigation into the effect of maca supplementation on physical activity and sexual desire in sportsmen", J Ethnopharmacol. 2009 Dec 10;126(3):574-6. doi: 10.1016/j.jep.2009.09.012. Epub 2009 Sep 23. PMID: 19781622.. https://pubmed.ncbi.nlm.nih.gov/19781622/ 20
- 21. Rodríguez-Huamán Á, Casimiro-Gonzales S, Chávez-Pérez JA, Gonzales-Arimborgo C, Cisneros-Fernández R, Aguilar-Mendoza LÁ, Gonzales GF, "Antioxidant and neuroprotector effect of Lepidium meyenii (maca) methanol leaf extract against 6-hydroxy dopamine (6-OHDA)-induced toxicity in PC12 cells", Toxicol Mech Methods. 2017 May;27(4):279-285. doi: 10.1080/15376516.2016.1275908. Epub 2017 Jan 8. PMID: 28007001.. https://pubmed.ncbi.nlm.nih.gov/28007001/ 21
- 22. Bonilla DA, Moreno Y, Gho C, Petro JL, Odriozola-Martínez A, Kreider RB, "Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis", J Funct Morphol Kinesiol. 2021 Feb 11;6(1):20. doi: 10.3390/jfmk6010020. PMID: 33670194; PMCID: PMC8006238.. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8006238/ 22
- 23. Langade D, Thakare V, Kanchi S, Kelgane S, "Clinical evaluation of the pharmacological impact of ashwagandha root extract on sleep in healthy volunteers and insomnia patients: A double-blind, randomized, parallel-group, placebo-controlled study", J Ethnopharmacol. 2021 Jan 10;264:113276. doi: 10.1016/j.jep.2020.113276. Epub 2020 Aug 17. PMID: 32818573.. https://pubmed.ncbi.nlm.nih.gov/32818573/ 23
- 24. Ishaque S, Shamseer L, Bukutu C, Vohra S, "Rhodiola rosea for physical and mental fatigue: a systematic review", BMC Complement Altern Med. 2012 May 29;12:70. doi: 10.1186/1472-6882-12-70. PMID: 22643043; PMCID: PMC3541197.. https://pubmed.ncbi.nlm.nih.gov/22643043/ 24
- 25. Elkin HK, Winter A, "Grounding Patients With Hypertension Improves Blood Pressure: A Case History Series Study", Altern Ther Health Med. 2018 Nov;24(6):46-50. PMID: 30982019.. https://pubmed.ncbi.nlm.nih.gov/30982019/ 25
- 26. Chevalier G, Patel S, Weiss L, Chopra D, Mills PJ, "The Effects of Grounding (Earthing) on Bodyworkers' Pain and Overall Quality of Life: A Randomized Controlled Trial", Explore (NY). 2019 May-Jun;15(3):181-190. doi: 10.1016/j.explore.2018.10.001. Epub 2018 Oct 11. PMID: 30448083.. https://pubmed.ncbi.nlm.nih.gov/30448083/ 26
- 27. Ghaly M, Teplitz D, "The biologic effects of grounding the human body during sleep as measured by cortisol levels and subjective reporting of sleep, pain, and stress", J Altern Complement Med. 2004 Oct;10(5):767-76. doi: 10.1089/acm.2004.10.767. PMID: 15650465. https://pubmed.ncbi.nlm.nih.gov/15650465/ 27
- 28. Oschman JL, "Can electrons act as antioxidants? A review and commentary", J Altern Complement Med. 2007 Nov;13(9):955-67. doi: 10.1089/acm.2007.7048. PMID: 18047442.. https://pubmed.ncbi.nlm.nih.gov/18047442/ 28
- 29. Ideno Y, Hayashi K, Abe Y, Ueda K, Iso H, Noda M, Lee JS, Suzuki S, "Blood pressure-lowering effect of Shinrin-yoku (Forest bathing): a systematic review and meta-analysis", BMC Complement Altern Med. 2017 Aug 16;17(1):409. doi: 10.1186/s12906-017-1912-z. PMID: 28814305; PMCID: PMC5559777.. https://pubmed.ncbi.nlm.nih.gov/28814305/ 29
- 30. Summers JK, Vivian DN, "Ecotherapy - A Forgotten Ecosystem Service: A Review", Front Psychol. 2018 Aug 3;9:1389. doi: 10.3389/fpsyg.2018.01389. PMID: 30123175; PMCID: PMC6085576. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6085576/ 30
- 31. Steptoe A, Gibson EL, Vuononvirta R, Williams ED, Hamer M, Rycroft JA, Erusalimsky JD, Wardle J, "The effects of tea on psychophysiological stress responsivity and post-stress recovery: a randomised double-blind trial", Psychopharmacology (Berl). 2007 Jan;190(1):81-9. doi: 10.1007/s00213-006-0573-2. Epub 2006 Sep 30. PMID: 17013636.. https://pubmed.ncbi.nlm.nih.gov/17013636/ 31
- 32. Allison L. Hopkins, Marnie G. Lamm, Janet L. Funk, Cheryl Ritenbaugh,, "Hibiscus sabdariffa L. in the treatment of hypertension and hyperlipidemia: A comprehensive review of animal and human studies", Fitoterapia,Volume 85,2013,Pages 84-94,ISSN 0367-326X,. https://www.sciencedirect.com/science/article/abs/pii/S0367326X13000063 32
- 33. Da-Costa-Rocha I, Bonnlaender B, Sievers H, Pischel I, Heinrich M, "Hibiscus sabdariffa L. - a phytochemical and pharmacological review", Food Chem. 2014 Dec 15;165:424-43. doi: 10.1016/j.foodchem.2014.05.002. Epub 2014 May 27. PMID: 25038696.. https://pubmed.ncbi.nlm.nih.gov/25038696/ 33
- 34. Lezutekong JN, Nikhanj A, Oudit GY, "Imbalance of gut microbiome and intestinal epithelial barrier dysfunction in cardiovascular disease", Clin Sci (Lond). 2018 Apr 30;132(8):901-904. doi: 10.1042/CS20180172. PMID: 29712884.. https://pubmed.ncbi.nlm.nih.gov/29712884/ 34
- 35. Ito M, Kusuhara S, Yokoi W, Sato T, Ishiki H, Miida S, Matsui A, Nakamori K, Nonaka C, Miyazaki K, "Streptococcus thermophilus fermented milk reduces serum MDA-LDL and blood pressure in healthy and mildly hypercholesterolaemic adults", Benef Microbes. 2017 Apr 26;8(2):171-178. doi: 10.3920/BM2016.0102. Epub 2017 Mar 16. PMID: 28299944.. https://pubmed.ncbi.nlm.nih.gov/28299944/ 35
- 36. Zhao X, Zhong X, Liu X, Wang X, Gao X, "Therapeutic and Improving Function of Lactobacilli in the Prevention and Treatment of Cardiovascular-Related Diseases: A Novel Perspective From Gut Microbiota", Front Nutr. 2021 Jun 7;8:693412. doi: 10.3389/fnut.2021.693412. PMID: 34164427; PMCID: PMC8215129.. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8215129/ 36
- 37. Tang WH, Kitai T, Hazen SL., "Gut Microbiota in Cardiovascular Health and Disease", Circ Res. 2017 Mar 31;120(7):1183-1196. doi: 10.1161/CIRCRESAHA.117.309715. PMID: 28360349; PMCID: PMC5390330.. https://pubmed.ncbi.nlm.nih.gov/28360349/ 37