8 Scientific Ways to Naturally Lower Blood Pressure

1. Get enough exercise

Aerobic and resistance exercise may drop blood pressure for up to 24 hours, according to Trusted Source. Regular activity raises heart and respiratory rates. Your heart strengthens and pumps easier with time.

2. Manage weight

Weight strains the heart and cardiovascular system. Increases blood pressure. If your BMI is 25 or above, decreasing 5 10 poundsTrusted Source may lower blood pressure. It may reduce other health risks.

3. Cut back on sugar and refined carbohydrates

Restricting sugar and processed carbs may help you lose weight and decrease blood pressure. A 2020 studyTrusted Source examined how popular diets influenced weight and cardiovascular risk.

4. More potassium, less salt

High salt intake increases risk.Salt reduction decreases blood pressure, a trusted source said. Water retention and blood vessel inflammation may cause this, but experts don't know why.

5. Following a heart-healthy diet

The National Institutes of HealthTrusted Source recommends DASH (Dietary Approaches to Stop Hypertension) for heart health. The DASH diet stresses: eating entire grains, veggies, and fruits, eating low-fat dairy. 

6. Limit processed food

Salt, sugar, and harmful fats are common in processed meals. They may increase Trusted Source weight. All these causes may raise blood pressure. To replace fat, low-fat foods may be heavy in salt and sugar. Fat provides meals flavor and fills you up.

7. Quit or avoid smoking

Smoking affects blood pressure and overall health. Long-term, tobacco compounds raise blood pressure by: Damaged blood vessel walls cause inflammation and restrict arteries. Blood pressure rises with hardened arteries.

8. Managing stress

This is crucial for both your health and your blood pressure, thus it is vital that you find techniques to handle stress.