High blood pressure is sometimes called the “silent killer” because most people with the disease don’t exhibit any symptoms and the disease can secretly lead to serious problems and fatal complications. 

What is hypertension?

The American Heart Association defines hypertension or high blood pressure (both terms can be used interchangeably) as blood pressure at or above 130/80 mmHg for an adult. High blood pressure is caused by increased arterial blood pressure and can lead to damage to different body organs. 

The risks of high blood pressure 

According to the Centers for Disease Control and Prevention (CDC), high blood pressure caused more than half a million deaths in the U.S., either primary or contributing, in 2019. Despite its wide prevalence, only about one in four adults (24%) have their condition under control. [1] Uncontrolled hypertension can put people at an increased risk for stroke and heart disease, some of the most common causes of death in America.

Persistent hypertension can increase a person’s risk for several health conditions apart from the above, including aortic aneurysms, kidney disease, and peripheral arterial disease[2].

Therefore, people with high blood pressure should regularly monitor their blood pressure and take steps to reduce it. The information below describes five natural ways people can lower blood pressure using natural remedies.

5 natural home remedies

1. Control your diet: Foods to avoid with high blood pressure

Changing their diet is one of the best ways people can effectively manage their blood pressure without any side effects. Reducing salt intake and having a generally healthy diet is the first lifestyle change that Britain’s National Health Service (NHS) recommends to reduce blood pressure[2].

One diet plan that someone with high blood pressure could adopt is the DASH eating plan [3], which stands for Dietary Approaches to Stop Hypertension. This involves having a diet that mainly consists of fruits, vegetables, and whole grains. The DASH diet also includes low-fat or fat-free dairy products, vegetable oils, and fish.

While on this diet, it's important to choose foods that are low in saturated fats and sodium. Meanwhile, foods that contain potassium, calcium, and protein should be prioritized. More details on the DASH diet are available in the National Heart, Lung, and Blood Institute article titled DASH Eating Plan [3]. 

It’s important to be particularly wary of sodium or salt. A reduction in sodium in the diet can do wonders for a person's cardiac health, and a lower sodium intake is ideal for most adults, especially those with hypertension.

2. Cut back on caffeine

Caffeine is the world’s most widely used medicinal substance; up to 90 percent of the U.S. population consumes caffeinated beverages. However, cutting back on caffeine may prove helpful when it comes to controlling hypertension. It's fine to drink one to two cups of tea or coffee daily, but consuming more than that may increase blood pressure in some people.

In the short term, studies show that caffeine increases blood pressure [4]. This temporary increase is greater in people who are at high-risk for hypertension and prolonged in those diagnosed with hypertension [5]

Caffeine’s long-term impact on blood pressure is less clear. However, it’s best to limit caffeine as a precaution. If you drink large amounts of caffeine, it might help to discuss your caffeine intake with a physician and get professional advice on whether you should drink less caffeine.

3. Quit smoking and drinking

One immediate step someone could take to control their blood pressure is to reduce the amount of alcohol they consume and quit smoking altogether. 

A recent 2021 study [6] done on over 7500 people over an 8 year time period, concluded the risk of hypertension can be considerably lowered if alcohol consumption and smoking are reduced simultaneously. Smoking also increases the risk of developing vascular disorders such as peripheral arterial disease, so quitting smoking reduces the risks of those as well.

Alcohol is harmful, especially if consumed more than “in moderation”, which means up to two drinks a day for adult men and a single drink per day for women. A drink is 1.5 ounces of distilled spirit, 5 ounces of wine, or 12 ounces of beer. 

However, even a moderate amount of alcohol may lead to extra weight gain, which is a risk factor for hypertension. It may also interact with any medicine a person might be taking for high blood pressure, so it’s important to consult a physician before using alcohol while taking any high blood pressure medication.

4. Manage your stress

Stress is also something that can worsen hypertension. There's no direct proof that stress by itself causes long-term hypertension, however, some studies do report that those with high stress levels over time had an increased risk for developing high blood pressure.

Reducing stress is something that isn’t only helpful in managing blood pressure but has a big impact on a person’s overall wellbeing. A person can take some time out to figure out if any particular aspects of their life result in emotional stress. After finding out the stressors in their life, they could reduce or eliminate those stressors from their lives or at least try different stress reduction strategies to cope with them.

5. Reduce weight

This is one of the most effective ways to get high blood pressure under control. Some studies suggest that losing even small amounts of weight can be beneficial in controlling hypertension. The Mayo Clinic reports that a person could reduce their blood pressure by about 1 mmHg with each kilogram (about 2 pounds) of weight that they lose. 

The exercises a person may do to reduce weight could also help in ensuring better cardiac health overall. Staying active not only helps manage risk factors for heart disease and other conditions, it improves mental and physical health and boosts energy levels.

The best way to reduce weight, however, is to lower one’s daily caloric intake. Someone can find their required calories through any online tool or by using an app. After finding the daily required amount of calories, one should set a goal of being in a slight caloric deficit, which means eating fewer calories than the body requires each day. That can be done by either calculating calories per food using an app, or by roughly tracking it yourself.

Maintaining a caloric deficit over a long period is the most effective and healthy way to lose weight. However, make sure to talk to a physician before starting any specific diet.

When and why are medications important?

Apart from these natural remedies to control hypertension, it is essential that a person habitually checks their blood pressure at home, and gets regular checkups from a doctor online or in person. This is important to ensure their hypertension isn’t worsening or leading to complications.

While these natural remedies can be helpful, they sometimes aren’t enough and many people with high blood pressure will need further treatment. Whether someone requires medications depends on their blood pressure readings as well as their risk of complications, such as heart attacks or stroke. The exact risk factors are too complex for the scope of this article, but a physician can discuss individual treatment options.

A great place where people can talk to a primary care doctor is HealthTap, where people can get in touch with a trusted physician and have their healthcare needs met. Schedule an appointment and discuss treatment options for high blood pressure.