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.
I’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.
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|
|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|
|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.