Natural Remedies For High Blood Pressure

Many people with high blood pressure use home remedies to help control their blood pressure. In some cases, this can avoid the need to start medication, or reduce the need for increasing drug doses and additional prescribed treatments.

Natural remedies for high blood pressure

Natural approaches do bring blood pressure down. I’ve seen patients come off antihypertensive treatments when they’ve changed their habits, lost weight and reduced the causes of stress in their life.

I’m often asked which are the most effective natural remedies for high blood pressure. Different approaches work for different people, depending on the underlying cause of hypertension.

natural remedies high blood pressureI’ve therefore scoured the published literature to find results from meta-analyses and systematic reviews for 40 different natural approaches to treating high blood pressure. These provide the average blood pressure reductions achieved in the highest number of people.

Where meta-analyses weren’t available, I’ve extracted the results from single randomised controlled trials as the best evidence available.

As these are average reductions, some people will find their blood pressure improvements are greater than those quoted, while others will find they are less effective for them, as an individual.

Diet and lifestyle changes tend to produce the most dramatic results in people whose blood pressure is the highest. As your blood pressure reduces down towards the normal range, reductions in blood pressure readings become smaller as your physiology adjusts.

Improved regulation of blood vessel dilation, fluid and salt balance means that once your blood pressure is normalised, it will not reduce further. As a result, the reductions listed below are not necessarily additive, but are indications of the effects recorded in randomised, controlled, clinical trials, when each single approach was compared against placebo.

The most effective natural remedies for high blood pressure, in descending order based on average systolic blood pressure reductions, are as follows.

Click on the links to find out more about each natural remedy and the research behind it.

Natural Remedy

Average Blood Pressure Reduction

Take Reishi herbal supplements   19/10 mmHg
Take magnesium supplements 18.7/10.9 mmHg
Practise Qigong 17.40/10.15  mmHg
Drink Hibiscus tea      15.32/11.29 mmHg
Eat more ground flaxseed 15/7 mmHg
Eat more grano padano cheese 12/8 mmHg
 Aromatherapy 12/4 mmHg
Transcendental meditation 11/7 mmHg
Take coenzyme Q10 supplements 11/7 mmHg
Quit smoking   9/8 mmHg
Cut back on salt 8.3/4.4 mmHg
Deep breathing exercises  8.3/2.8 mmHg
Floatation therapy    8/6 mmHg
Drink beet juice 7.7/5.2 mmHg
Take black cumin seed    7.66/4.89 mmHg
Reflexology  7.39/5.04 mmHg
Take regular aerobic exercise 7/5 mmHg
Take vitamin E supplements   7/5 mmHg
Drink cherry juice 7.0/0 mmHg
Follow a DASH  Diet 6.82/3.59 mmHg
Take aged garlic supplements 6.71/4.79 mmHg
Listen to classical or rhythmic music 6.58/2.1 mmHg
Shinrin-yoku forest bathing 6.33/1.75 mmHg
Lose 3kg excess weight  6.0/4.6 mmHg
Take L-arginine supplements   5.39/2.66 mmHg
Mindful meditation     5/11 mmHg
Eat more oily fish  5/0 mmHg
Take lycopene supplements 4.95/3.8 mmHg
Take vitamin C supplements 4.85/1.67 mmHg
Take fish oil supplements  4.51/3.05 mmHg
Drink cocoa 4.5/2.5 mmHg
Cut back on caffeine 4.16/2.41 mmHg
RESPeRATE device 3.67/2.51 mmHg
Take hawthorn extracts 3.6/2.6 mmHg
Take vitamin D supplements 3.6/3.1 mmHg
Avoid excess alcohol 3.31/2.04 mmHg
Increase intakes of potassium 3.11/1.97 mmHg
Take calcium supplements 2.63/1.30 mmHg
Avoid stress   2.3/1.3 mmHg
Drink chamomile tea 2/1 mmHg
Relaxation exercises 1.9/1.4 mmHg

Select the natural remedy that resonates with you

Some people will thrive when sitting in a forest chanting ‘om’, while others would find this acutely stressful and their blood pressure would rise at the thought of being seen.

Select the natural remedies for high blood pressure which suit your life and philosophy best, and which you are confident you can maintain on a regular basis going forward.

Keep a record of your blood pressure (download a sheet here My Blood Pressure Chart) so you can see how you respond to your chosen approaches.

This record sheet will also help your doctor assess whether or not your blood pressure medication can be reduced.

My book, Overcoming High Blood Pressure, provides 3 different diet, lifestyle, herbal and supplement programs: Gentle, Moderate and Full-Strength, to help bring down your blood pressure fast.

Which natural remedies have worked best for your high blood pressure? Please share your experiences below.

When your blood pressure is raised, self-monitoring is important to maintain good control.

Click here for advice on choosing a blood pressure monitor to use at home.

See my recommended upper arm blood pressure monitors.

Image credit: nattika/shutterstock; jarmoluk/pixabay; pressmaster/shutterstock

About DrSarahBrewer

Dr Sarah Brewer qualified from Cambridge University with degrees in Natural Sciences, Medicine and Surgery. After working in general practice, she gained a master's degree in nutritional medicine from the University of Surrey. Sarah is a licensed Medical Doctor, a Registered Nutritionist and a Registered Nutritional Therapist. She is an award winning author of over 60 popular self-help books and a columnist for Prima magazine.

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