High blood pressure alters the lives of millions globally and is a major risk factor for heart disease and strokes. In 2022, over one in five (23.3%) adults had measured high blood pressure. Although medications are frequently prescribed, adopting lifestyle changes can lower blood pressure naturally, ensuring enduring cardiovascular health. Let’s explore some of the most effective strategies to achieve a healthy heart.

10 natural ways to control high blood pressure

Managing blood pressure is not only about numbers — it is about pursuing a lifestyle that keeps your heart happy! Let’s explore fun and effective ways to naturally lower blood pressure for a healthier you! 
  1. Changes in diet: The Dietary Approaches to Stop Hypertension (DASH) diet includes fruits and vegetables, whole grains, and lean meats while limiting salt consumption. This diet has plenty of minerals including potassium, magnesium, and fibre, all of which assist in managing blood pressure. Potassium helps to regulate salt levels in the body, which reduces blood vessel constriction and lowers blood pressure. Magnesium helps to relax blood vessels, while fibre helps to maintain good cholesterol levels and general heart health.
  2. Reducing sodium intake: Processed meals include a lot of salt, which can cause fluid retention and high blood pressure. By limiting salt consumption, blood vessels are less likely to contract, enabling blood to flow more freely and thereby lowering hypertension.
  3. Increase in potassium-rich food: Potassium-rich foods include bananas, citrus fruits, leafy greens (such as spinach and kale), and potatoes. Potassium counteracts the effects of sodium and relaxes blood vessel walls, enhancing cardiovascular health.
  4. Physical activity: Activities like brisk walking, running, cycling, and swimming help to enhance heart and blood vessel function. Regular physical exercise strengthens the heart, improves circulation, and aids weight management, boosting cardiac wellness.
  5. Weight management: Excess weight, particularly in the belly, raises the risk of high blood pressure. Losing weight eases the load on the heart and strengthens heart function.
  6. Stress management: Techniques for relaxing include meditation, deep breathing techniques, yoga, and hobbies. Stress hormones can temporarily raise blood pressure. Stress management lowers hormone levels and contributes to long-term blood pressure management.
  7. Limit alcohol: Drinking alcohol in excess can elevate blood pressure. Limiting alcohol consumption eases the burden on the cardiovascular system, which helps to control blood pressure.
  8. Quit smoking: The effects of smoking include a temporary rise in blood pressure and damage to blood vessels. Quitting smoking increases blood vessel function and general cardiovascular health, resulting in bolstering cardiovascular fitness.
  9. Adequate sleep: Aim for 7-9 hours of decent sleep per night. Poor sleep habits and sleep disorders can lead to elevated blood pressure. Adequate sleep improves overall health and helps to maintain normal blood pressure levels.
  10. Herbal supplements: Garlic, hibiscus, cinnamon, and fish oil (omega-3 fatty acids) have been found to help decrease blood pressure. These supplements may have vasodilatory effects (widening of blood vessels), anti-inflammatory characteristics, or other mechanisms that promote cardiovascular health.

Can an online doctor help through virtual consultations?

Online doctors can competently assist with managing hypertension through virtual consultations by reviewing medical records, diagnostic reports, and symptoms to evaluate and diagnose the condition. They can recommend medications, review and adjust treatment plans, and suggest lifestyle changes such as diet, stress management, or exercise. Online consultations also enable blood pressure monitoring and offer support regarding hypertension management. While physical assessment might be intermittently necessary, virtual visits offer ease and availability, making it easier for patients to obtain prompt medical attention and care from qualified healthcare professionals. 

Book a telehealth appointment and speak to a registered doctor in minutes to discuss your health needs. 

So, lowering blood pressure naturally involves making knowledgeable lifestyle choices. By incorporating a heart-healthy diet, staying active, maintaining a healthy weight, managing stress, restricting alcohol consumption, and focusing on getting sufficient sleep, individuals can reduce their blood pressure levels and alleviate the consequences of elevated blood pressure. However, it is important to remember that in some individuals, lifestyle changes may not be enough to lower their blood pressure and they may need to be reviewed by the doctor for prescription blood pressure-lowering medications. 

See a GP within 15 minutes anytime, day or night

See a doctor now Request an online script

Related Articles


This content is created for informational purposes only. It is not intended to be a substitute for professional medical advice. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition. For emergencies please immediately contact 000.