9 Effective Ways to Lower Blood Pressure Naturally & Support Your Heart

Published on February 02, 2023

By Kristen Boye BS, Natural Health

Kristen Boye

Kristen Boye is a natural health expert, writer, copywriter, and editor. Kristen was raised on an organic farm in British Columbia which inspired her life’s work. She holds a Bachelor’s Degree in Natural Health, is a Certified Natural Foods Chef, co-owner of a medicinal herb farm, and is a natural foods and children’s health advocate. Kristen lives with her husband and two children on their medicinal herb farm in Western North Carolina.

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: 


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