How to Lower Blood Pressure Naturally
Lifestyle changes can cut systolic pressure by 5 to 10 mmHg or more.
Diet
The DASH diet, rich in vegetables, fruit, whole grains and low-fat dairy, can lower systolic pressure by around 8 to 14 mmHg. Cutting sodium adds to the effect.
Activity and weight
Regular aerobic exercise lowers pressure by 4 to 9 mmHg, and each kilogram of weight lost reduces pressure about 1 mmHg.
Other levers
Limit alcohol, quit smoking and manage stress and sleep. Take any prescribed medicine as directed because lifestyle alone is not always enough.
Try it: Blood Pressure Category Calculator
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Diagnosis needs repeated readings on different days. Share your home readings with a clinician.
Educational content only. This article does not replace advice from a qualified health professional. Medical disclaimer.