Several home remedies—like tweaking your diet and lifestyle—can help manage high blood pressure and boost heart health.
Blood pressure is the force of blood pushing against your artery walls as your heart pumps. When it’s too high, blood flows through your arteries with extra force, putting pressure on delicate tissues and damaging blood vessels.
According to the American Heart Association (AHA), a normal blood pressure reading is below 120/80 mm Hg. While medication can help, there are plenty of home-based changes you can make to lower your numbers.
1. Get Moving with Exercise
Staying active is key to a healthy life. Besides lowering blood pressure, regular exercise boosts mood, strength, and balance while cutting the risk of diabetes and heart disease.
If you’ve been inactive, check with a doctor before starting. Ease into it—start slow, then gradually increase intensity and frequency.
Not a gym person? No problem! Walk, jog, swim, or try home workouts. The goal is just to move. YouTube has great beginner-friendly routines, including chair exercises and low-impact moves.
The AHA also suggests strength training at least twice a week. Even daily tasks like carrying groceries count!
2. Try the DASH Diet
The DASH diet (Dietary Approaches to Stop Hypertension) can drop systolic blood pressure by up to 11 mm Hg. It focuses on:
- Eating plenty of fruits, veggies, and whole grains
- Choosing low-fat dairy, lean meats, fish, and nuts (when possible and budget-friendly)
- Cutting back on saturated fats (processed foods, fatty meats, full-fat dairy)
Skip sugary treats and drinks like soda and juice. Small diet tweaks can make a difference.
Fresh produce and fish aren’t always accessible, but even small changes—like swapping dessert for water—help.
3. Cut Back on Salt
Too much sodium can make your body retain fluid, spiking blood pressure. The AHA recommends 1,500–2,300 mg of sodium daily (about ½–1 teaspoon of salt).
Flavor food with herbs and spices instead of salt. Processed foods are often sodium bombs, so check labels and pick low-sodium options.
4. Keep a Moderate Weight
Weight and blood pressure are linked. Losing just 10 pounds can help lower it.
Watch your waistline too—excess belly fat (visceral fat) harms heart health and raises long-term risks.
- Men: Aim for under 40 inches
- Women: Aim for under 35 inches
Losing weight safely isn’t easy. Talk to a doctor for personalized advice.
5. Quit Smoking
Every cigarette temporarily raises blood pressure. Regular smoking keeps it elevated longer.
Smokers with high blood pressure face higher risks of heart attack, stroke, and dangerously high BP. Even secondhand smoke is harmful.
Quitting isn’t easy, but it’s worth it for your health. Need help? Check out smoking cessation resources.
6. Drink Less Alcohol
A glass of red wine with dinner? Fine—it might even benefit your heart. But too much alcohol raises blood pressure and can make medications less effective.
Moderation means:
- Men: Max 2 drinks/day
- Women: Max 1 drink/day
(*1 drink = 12 oz beer, 4 oz wine, or 1.5 oz liquor*)
Cutting back helps. If it’s tough, talk to a doctor for support.
7. Manage Stress
Life’s demands can make it hard to unwind, but chronic stress keeps blood pressure high.
Identify your stress triggers (work, relationships, money) and find ways to address them. Simple fixes:
- Deep breathing (signals your brain to relax)
- Meditation or yoga (takes practice but helps long-term)
Risks of High Blood Pressure
Untreated high BP can lead to stroke, heart attack, and kidney damage. Regular doctor visits help monitor it. You can also learn to check it at home.
A reading of 130/80 mm Hg or higher is considered high. If diagnosed, your doctor may recommend medication, lifestyle changes, or both.
Staying active, eating less salt, and adjusting your diet can further lower your numbers.
FAQs
What should I avoid with high blood pressure?
Inactivity, too much alcohol, and high-sodium foods can worsen it. Move more, drink in moderation, and cut processed foods.
Does drinking water lower blood pressure?
Dehydration may raise BP by affecting blood vessel function. Staying hydrated helps.
- Men: ~13 cups/day
- Women: ~9 cups/day
(Adjust based on activity, health, etc.)
How can I lower my BP fast?
There’s no instant fix. Work with a doctor on a long-term plan involving diet, exercise, and lifestyle changes.
Takeaway
High blood pressure can seriously harm your heart and blood vessels over time. Simple home remedies—like eating less salt, exercising, managing stress, and drinking less alcohol—can help.
If you’ve been diagnosed, partner with a healthcare professional to create a plan tailored to you.