22 Best Home Remedies To Lower High Blood Pressure

High blood pressure also called hypertension is a dangerous condition that can damage your heart. Many adults around the globe deal with high blood pressure and do not know. That is why it is sometimes called the “silent killer” because it usually has no warning signs or symptoms. According to the Centers for Disease Control and Prevention (CDC) approximately 29% of American adults have high blood pressure (BP), which can have serious consequences. But, there’s no need to panic because there are effective natural ways to lower blood pressure.

While medication can lower blood pressure, it may cause side effects such as leg cramps, dizziness, and insomnia. The good news is that most people can bring their numbers down naturally without drugs. Our bodies have a remarkable ability to heal themselves. Good health is a lifelong investment, but a little loving care can lower blood pressure almost instantaneously.

How Does High Blood Pressure Develop?

Your heart is responsible for pumping blood throughout your body through blood vessels (arteries and veins). Blood pressure therefore is the force of blood pushing against the walls of your arteries.

Healthy functioning arteries expand when blood flows through. The elasticity ensures the pressure stay within normal range. However, when the arteries become thickened, small and less flexible, blood flow then increases the pressure in order to flow through the arteries which causes high BP.

The arteries can become narrow due to plaque buildup in the inner walls of the arteries. The plaque can be developed due to main substances like excess calcium, cholesterol, fat deposits, fibrin or others that usually circulate in the blood.

You are then said to have high blood pressure when your reading is 140/90 mmHg or more for a constant period of time. The recommended blood pressure is 120/80 mmHg.

Best Herbs To Lower High Blood Pressure

Having high BP doesn’t necessarily mean you are stuck taking medication for the rest of your life. There are natural ways to help lower your blood pressure and potentially avoid medication.

There are many ingredients available in our kitchen which can be used to lower and maintain blood pressure. We have mentioned them below for your convenience.

Note: If your doctor prescribed blood pressure medication, take it. Don’t go off your medication without permission from your healthcare provider.

1. Turmeric

13 Best Herbs To Lower High Blood Pressure

Turmeric contains curcumin which has the ability to reduce high blood pressure. Curcumin has the ability to dilate the arteries which reduces the pressure required by the heart to pump the blood. Turmeric also contains anti-inflammatory and anti-clotting properties. These helps to maintain the blood vessels healthy by protecting them from damage.

How to Use

  • Add 1/2 teaspoon of turmeric powder into a cup of boiling water.
  • Cover and let it steep for few minutes.
  • Drink while it is lukewarm.
  • Repeat the process twice daily.
  • For added benefits, you can also add ginger and lemon juice.

Alternatively: You can also add turmeric into your daily cooking, juices and salads.

2. Garlic

13 Best Herbs

Garlic has long been touted to decrease blood pressure. This is because allicin present in garlic increases the availability and activities of nitric oxide which is responsible for regulating blood pressure by widening the arteries. Allicin also contains a natural ACE inhibitor which are responsible for allowing your blood vessels to relax. This makes it easier for the blood to flow.

How to Use

  • Mince 1 – 2 garlic cloves into a smooth paste.
  • Add it to a cup of water or milk.
  • Stir well and consume it.
  • Repeat the process 2 times daily for relief from high blood pressure.

Alternatively: You can also take garlic in supplement form thus 600 to 1200mg divided into 3 doses per day. You can find them in either garlic or allicin form. But taking allicin supplement form works best for effective results.

3. Hawthorn Berries To Lower High Blood Pressure

13 Best Herbs To Lower High Blood Pressure

Hawthorn improves the amount of blood pressure pumped out of the heart during contractions. It contains flavonoids and other vital nutrients that helps dilate the arteries. This decreases the amount of force required by the blood to flow through the blood vessels.

Moreover, it acts as an ACE inhibitor which effectively lowers high blood pressure levels. It also possesses antioxidant properties and help reduce the risk of blood clots as well.

How to Use

  • Bring 1 cup of water to boil.
  • Add 1 teaspoon lightly crushed hawthorn berries into it.
  • Let it simmer for 4 – 5 minutes and remove from the flame.
  • Strain into a cup, add honey as per taste and consume it.
  • Repeat once or twice in a day.

Alternatively: You can also take 160mg to 900mg of hawthorn extract in divided doses.

4. Celery

13 Best Herbs

Both celery and its seed extracts have shown excellent results in lowering high BP without any side effects. Celery contains phytochemicals which relaxes the tissues of artery walls. This increases blood flow and reduces the blood pressure. Celery also contains important compounds which also reduces stress levels and provide relaxing effects.

How to Use

  • Mix 2 celery stalks, 1/2 beet, 2 carrots, 1/2 green apple and juice of 1 lemon into a blender.
  • Blend the ingredients well for few minutes.
  • Drink this to lower blood pressure.
  • Repeat the process once in a day.

Alternatively: You can also take celery in the form of seed extract 1000mg (1gram) twice daily and a teaspoon of celery tincture thrice daily.

5. Hibiscus

13 Best Herbs To Lower High Blood Pressure

Hibiscus is a traditional remedy used to lower high blood pressure especially in Asian countries. This is because, it has diuretic properties which help to open up the arteries for a proper blood flow and lower pressure.

It’s also a natural ACE inhibitor which helps prevent the release of hormones that constrict blood vessels. Hibiscus also helps to remove sodium and excess fluid from blood, therefore reduces the pressure required by the heart to the pump the blood.

How to Use

  • Boil a cup of water.
  • Remove the water from heat and add 1 to 2 teaspoon of dried hibiscus.
  • You can add cinnamon sticks to the mixture as well.
  • Allow the preparation to simmer for about 5 minutes.
  • Add lemon or honey to taste and consume a cup of this tea.
  • Repeat this thrice daily.

6. Ginger To Lower High Blood Pressure

13 Best Herbs

Ginger contains two important compounds namely gingerol and shogaol. These compounds has the ability to lower high blood pressure. They effectively reduces the bad cholesterol and plaque buildup in the artery walls. This helps the blood to flow freely.

Ginger also prevents the blood clots from forming in your arteries and blood vessels. Blood clots can restrict the blood from flowing freely through circulatory system.

How to Use

  • Crush the cardamom pods until the oil is released.
  • Add the crushed pod into ½ cup of water.
  • Add 1 teaspoon of ginger powder into the mix.
  • Then add 1/2 cup of milk and 2 teaspoons black tea.
  • Boil the mixture, then allow to simmer for 10 minutes till you see the caramel brown color.
  • Add honey into the preparation and stir well.
  • Strain into a teacup and drink.
  • Drink the solution 3 times in a day.

Alternatively: If you don’t want to take ginger in raw form, then you can take supplements in the form of 75 to 2,000mg of ginger divided into doses. While purchasing ginger supplements, make sure it contains 5% total pungent compounds which also include gingerol and shaogal.

7. Coconut Water

13 Best Herbs To Lower High Blood Pressure

Coconut water is by far one of the best herbs to lower high blood pressure due to it being rich in potassium and magnesium. Potassium plays a major role in lowering blood pressure. Magnesium also improve the functioning of the heart muscles. Though coconut water seems completely harmless, it can be harmful to people who have problem with their kidneys. Because, too much potassium consumption can affect the kidneys which can further affect the fluid and electrolyte levels in the body.

How to Use

  • Drink 8 ounces of coconut water.
  • Repeat the consumption thrice daily.

Reminder: Always consult your doctor before trying out any of the home remedies.

8. Blueberry

Lifestyle Changes

Consumption of blueberries increases nitric oxide production in the body. Because, it helps your blood vessels maintain their elasticity. It also helps to dilate your blood vessels which further helps to lower blood pressure levels.

The flavonoids present in blueberries known as anthocyanins act as antioxidants. They are known to be beneficial for endothelial lining of the circulatory system. It also helps to prevent plaque buildup in the arteries promoting healthy blood pressure.

How to Use

You can consume blueberries both fresh and dried to lower blood pressure. However the best ways are detailed below;

Blueberry Smoothie

  • Mix 2 tablespoons of freeze dried blueberry powder, 1/2 cup of milk, 1/2 cup of plain yogurt and 2 teaspoons ground flaxseeds into a blender.
  • Blend these ingredients to form a smoothie.
  • Add honey for taste and consume a tablespoon.
  • Repeat this twice daily.

Blueberry Syrup

  • Add dried berries to a glass of water and put the mixture on low heat.
  • Let it simmer until half of the water has evaporated.
  • Strain the berries out and squeeze them to extract it’s juice.
  • Pour the extracted juice back into the warm water, stir in honey, then reheat.
  • Take a teaspoon of this syrup twice daily.
  • Store in an airtight container and keep in your refrigerator for a month.

9. Carrot To Lower High Blood Pressure

Lifestyle Changes To Lower High Blood Pressure

Carrots contain vital compounds such as pectin which helps regulate your digestion. This results in low cholesterol and less plaque buildup in your arteries. It keeps the arteries healthy and prevents the walls from hardening. This helps in keeping the blood vessels supple lowering the blood pressure.

Carrots also contain beta-carotene which is an antioxidant. This helps destroys a lot of free radicals preventing damage to the cells in the body and the walls of the blood vessel as well. This then further leads to better arterial health.

How to Use

  • Mix 3 chopped carrots, 1 chopped beetroot, 1 inch ginger piece, 4 celery stalks, 1/2 cucumber and 1 medium pear.
  • Pour into a blender and blend the ingredients until smooth.
  • Pour into a glass and enjoy.
  • Consume this twice daily.

Alternatively: You can also eat a cup of carrots or 3 glasses of carrot juice daily to lower high blood pressure.

10. Cardamom

Lifestyle Changes To Lower High Blood Pressure

Cardamom is an excellent source of potassium which helps to flush out excess sodium from the body which is one of the reasons for high blood pressure. It also contain quality amounts of magnesium which prevents plaque buildup in the artery walls. This reduces the pressure required by the heart to pump the blood. Cardamom also contains anti-oxidants which reduce the oxidative-stress which helps with proper blood flow.

How to Use

  • Add 1 teaspoon of cardamom powder into a cup of warm water.
  • Add raw organic honey and mix.
  • Drink the preparation twice daily.
  • For added benefit, you can also combine 4 cardamoms, 4 black peppercorns, 1 cinnamon stick and 4 thin ginger slices and consume as above.

11. Tomato

Lifestyle Changes To Lower High Blood Pressure

Tomatoes are rich in lycopene and other beneficial elements which reduce the BP. They also contain potassium, a lot of antioxidants such as vitamin E, and beta-carotene. Potassium eases the tension in the blood vessel walls and lowers the pressure required by the heart to pump the blood. Lycopene also helps to lower blood cholesterol by preventing fat deposits on the artery walls which may lead to heart disease.

How to Use it

  • Get some fresh tomato chunks into a blender.
  • Blend until it becomes smooth
  • Consume 1 cup of this juice once daily.

Alternatively: You can also take them in the form of supplements thus 200mg daily.

But avoid excess amount of tomato consumption because it can lead to vomiting, diarrhea, dizziness, headache, mild spams, throat irritation and others.

12. Cat’s Claw To Lower High Blood Pressure

Lifestyle Changes To Lower High Blood Pressure

Cat’s claw is an herbal medicine widely used in Chinese medicine for treating hypertension and other neurological problems. It works to lower blood pressure by dilating the blood vessels and making them less resistant to the force with which the heart pumps out blood.

Cat’s claw also lowers BP by forcing out extra sodium and water from blood. It also contains tannins and flavonoids which are responsible for its health benefits.

How to Use

  • Add 1 to 2 teaspoons of dried cat’s claw into a liter of water. You can add more water if required.
  • Pour the mixture into a small saucepan.
  • Cover and allow it to simmer for 40 to 45 minutes.
  • Strain and add honey.
  • Drink a glass daily.

13. Basil

Basil is a delicious herb that goes well in a variety of foods. It also help lower your BP. The chemical eugenol, which is found in basil, blocks certain substances that tighten blood vessels. This leads to a drop in blood pressure.

How to Use

  • Boil a cup of water.
  • Remove the water from heat and add 1 to 2 teaspoon of dried basil leaves.
  • Allow the preparation to simmer for about 5 minutes.
  • Add lemon or honey to taste and consume a cup of this tea.
  • Repeat this thrice daily.

Alternatively: You can also add fresh basil leaves to pastas, soups, salads, and casseroles.

Lifestyle Changes To Lower High Blood Pressure

Try these lifestyle changes below as natural ways to lower blood pressure.

14. Walk And Exercise Regularly.

Exercise is one of the best things you can do to lower high BP. Regular exercise helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries. Pick an appropriate pace, start with 10 mins (if you haven’t been working out) and eventually add 5 mins daily.

15. Reduce Your Sodium Intake.

If you already have high blood pressure, it’s worth cutting back your sodium intake. Because, when you eat too much salt, it retains water in the body. This extra water stored in your body raises your blood pressure. Swap out processed foods with fresh ones and try seasoning with herbs and spices, rather than salt.

16. Drink Less Alcohol To Lower High Blood Pressure.

Drinking alcohol can raise blood pressure. In fact, alcohol is linked to 16% of high blood pressure cases around the world. Limit your drinking to no more than one drink a day for women, two for men.

17. Eat More Potassium-rich Foods.

Potassium is an important mineral. It helps your body get rid of sodium and ease pressure on your blood vessels. To get a better balance of potassium to sodium in your diet, focus on eating fewer processed foods and more fresh, whole foods.

Foods that are particularly high in potassium include:

  • Vegetables, especially leafy greens, tomatoes, potatoes and sweet potatoes.
  • Fruit, including melons, bananas, avocados, oranges and apricots.
  • Dairy, such as milk and yogurt.
  • Nuts, seeds & beans.

18. Learn To Manage Stress.

Stress is a key driver of high blood pressure. When you’re continuously stressed, your body is in a constant fight-or-flight mode. On a physical level, that means a faster heart rate and constricted blood vessels. Try working in less stressful environment, listen to music, practice yoga etc.

19. Lose Weight.

If you’re overweight, losing weight can make a big difference for your heart health. According to a 2016 study, losing 5% of your body mass could significantly lower high blood pressure. Losing weight can help your blood vessels do a better job of expanding and contracting, making it easier for your heart to pump blood.

20. Quit Smoking.

Every puff of cigarette smoke causes a slight, temporary increase in blood pressure. The chemicals in tobacco are also known to damage blood vessels. Since both smoking and high blood pressure raise the risk of heart disease, quitting smoking can help reverse that risk.

21. Laugh a Lot

Laughter causes the inner lining of blood vessels (the endothelium) to expand to increase blood flow. Tune into some laughter shows, YouTube comedies and laugh often for a healthy heart. Nothing like choosing health with laughter.

22. Omega-3 (Fatty Acids)

Healthy foods such as flaxseed, walnut and fatty fish such as salmon, mackerel contain Omega-3 fatty acids which tend to lower blood pressure. So, in your next meal sprinkle some flaxseed on your veggies or have some salmon parcels.

Like any other home remedies, high blood pressure will be resolved over a period of time using the above remedies. Did you try any of the remedies? Share which methods worked best for you. If you have any other suggestions, please use the comments section below.

About felclinic 593 Articles
Felix Ntifo is a Registered General Nurse who has so much passion to improve health care delivery. He founded FelClinic with the hope of making health information accessible to everyone who may not come in contact with him personally. "At felclinic.com we are very passionate about health and well-being of everyone. Our team is made up of professional doctors, nurses, midwives and lab technicians."

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