5 Ways to Lower Your Blood Pressure

If your doctor has told you that your blood pressure is high but not yet severe, you may have a window of opportunity to explore natural approaches before starting medication.
Managing blood pressure naturally takes self-discipline and consistency. Getting a handle on it when you’re in the early stages of hypertension, where your numbers are elevated but not yet in the danger zone, will help prevent more serious complications down the line. And even if you’re already on prescriptions, the lifestyle changes shared here can support your heart health and, over time, potentially reduce your dependence on medication.

First Things First

High blood pressure is not something to take lightly. It puts additional stress on your heart and arteries, which, over time, can lead to some serious issues. When blood pressure rises above certain levels, it can be particularly dangerous and require emergency medical attention.

Remember, no blog can replace your doctor’s advice – this is simply a starting point to help you have informed conversations about your health.

Don’t Pit Natural and Pharmaceutical Against Each Other

Managing high blood pressure isn’t an either-or choice between medication and natural approaches. Even when medications are prescribed, lifestyle changes – like eating healthier, quitting smoking, exercising regularly, and limiting alcohol – are undeniable parts of the equation. Medications can be life-saving and effective, but they rarely “cure” the underlying issue on their own.

Also worth noting is that natural doesn’t always equate to better or safer. Deciding what you do to mitigate hypertension depends on causes, individual health factors or pre-existing conditions, personal habits, and how severe your hypertension is. For some, medication is the most appropriate and necessary option, while for others, lifestyle changes may be sufficient. Both have their place, and neither should be dismissed.

Reducing Your Blood Pressure… Naturally

Make Smart Dietary Choices

Eating well gives your body the fuel and nutrients it needs to function at its best every day. Making thoughtful food choices supports your heart and cardiovascular system, while also improving your energy and building resilience against stress and inflammation.
The DASH (Dietary Approaches to Stop Hypertension) diet is recognized as one of the best diets for heart health and managing high blood pressure, according to the National Heart, Lung, and Blood Institute (NHLBI), a segment of the National Institutes of Health (NIH).

It focuses on whole grains, fruits, vegetables, lean proteins such as fish and poultry, beans, nuts, and healthy oils, while limiting saturated fats, added sugars, and sodium. Research shows that even without cutting sodium, the DASH diet can lower blood pressure within weeks. Reducing sodium intake, as well as swapping a few carbs for more protein, amplify these benefits. One thing that’s great about this meal plan? DASH doesn’t restrict any food groups as long as the choices are wholesome.

Get Moving

Physical activity is one of the most effective ways to naturally regulate blood pressure. It helps your heart pump more efficiently, improves circulation, and helps reduce stress.
You don’t need to jump into intense workouts right away. NIH research suggests that just 2.5 to 5 hours of moderate activities like brisk walking, cycling, swimming; even gardening! – is enough to make a difference. If 30 minutes feels like too much at once, breaking it into shorter sessions throughout the day works just as well.
Once you start moving more, you may also notice your waistline shrinking. Dropping extra weight also plays a significant role in controlling blood pressure. Additionally, increasing physical activity can boost your mood and energy, making it easier to maintain other healthy habits.

Un-Friend Stress

Stress is a part of life, and how you respond to it impacts a number of things, including your heart. When stress becomes constant, it can raise your blood pressure, tighten your blood vessels, and put extra strain on your entire cardiovascular system. Over time, this wear and tear adds up.

You don’t need hours of quiet or a mountain retreat to de-stress. Simple techniques like deep breathing, meditation, or even a short walk outside can help shift your body out of “fight-or-flight” mode and into a calmer, healthier state. Even listening to music you love can help bring you back to center.

If stress ever feels too big to manage alone, don’t hesitate to talk to someone. Support from a mental health professional can be just as vital as any lifestyle change.

Add Supplements… Wisely!

Herbs and supplements can work wonders, but they aren’t safer just because they’re natural. They are medicines and should be treated with the same respect as pharmaceuticals. Using them wisely means understanding what works, how to use them safely, and when to check with a healthcare professional.

Some supplements and herbs known to have positive effects on heart health and hypertension include:

• Hibiscus contains compounds that help relax the blood vessels and reduce blood pressure. It is generally considered safe, but shouldn’t be combined with other antihypertensives (substances that lower blood pressure) or if you have known allergies to plants in the hibiscus family.
• Cinnamon contains antioxidants that improve blood vessel function and reduce inflammation. Just sprinkle some in your oatmeal, baked goods, or any other foods it sounds good with – it’s considered safe in dietary amounts. Don’t overdo it, though. High doses can cause toxicity. Also, this is something to avoid if you are on blood thinners.
• Hawthorn is an herb that’s been used to support heart muscle function and dilate blood vessels to improve circulation. It is typically well-tolerated in moderate amounts, but it can interact with certain medications.
• Green Tea is rich in antioxidants that promote blood vessel health and reduce inflammation. Because it contains caffeine, excessive intake can have side effects. Also, it can potentially interact with blood thinners and other medications.
• CoQ10 (Coenzyme Q10) acts as an antioxidant and supports heart cell energy. It isn’t known to have many side effects, but it can interact with blood thinners and chemotherapy drugs. Some people have reported mild digestive upset as well.
• Omega-3 Fatty Acids (EPA and DHA) reduce inflammation, improve vessel flexibility, and lower clotting risk. While safe in recommended doses, higher levels may increase bleeding (because it lowers clotting).

Always err on the side of caution – even “natural products” can interact with prescription medications or cause side effects. Talk to your healthcare provider before adding any new herbs or supplements.

Get to the Point

With acupuncture, that is!

Acupuncture is a form of Traditional Chinese Medicine (TCM) that involves stimulating specific points on the body along energy pathways, known as meridians, using ultra thin needles. While this may sound unusual, modern cadaver studies have found distinct areas where the fascia – a layer of connective tissue under the skin – forms small openings that rise closer to the surface where acupoints are located. In other words, our anatomy lines up with acupuncture points. Interestingly, ancient practitioners identified these points thousands of years ago, long before imaging or dissection studies confirmed their anatomical relevance.

A considerable amount of research has demonstrated that acupuncture can help lower blood pressure, often with minimal or no side effects. In clinical studies, acupuncture lowered patients’ blood pressure enough to reduce the risk of heart disease and stroke. Some patients saw their blood pressure drop by about 5 points with acupuncture alone, while others who combined acupuncture with medication experienced even larger decreases. When paired with healthier lifestyle habits, and medication if needed, acupuncture can be an effective part of managing high blood pressure.

Coordinate Your Care

The tips shared here can be used alone or in conjunction with medication, depending on your specific situation. Always keep all your healthcare providers, including your acupuncturist, informed about any medicines you take. Keeping communication open helps ensure your safety and that treatments are working effectively together.

Dr. Tordini is a part of Florida Medical Clinic Orlando Health