10. Cut added sugar and refined carbs

There’s a growing body of research showing a link between added sugar intake and high blood pressure (27Trusted Source).

A 2020 research review found that increased consumption of sugar-sweetened beverages was linked to higher blood pressure levels in children and adolescents (28Trusted Source).

And it’s not just sugar — all refined carbs, such as the kind found in white flour, convert rapidly to sugar in your bloodstream and could cause problems.

Some studies have shown that low carb diets may also help reduce blood pressure.

In fact, one review of 12 studies showed that following a low carb diet could reduce systolic and diastolic blood pressure, along with several other risk factors for heart disease (29Trusted Source).

Bottom line: Consuming refined carbs, especially sugar, may raise blood pressure. Some studies have shown that low carb diets may help lower your blood pressure levels.

11. Eat berries

Berries are full of more than just juicy flavor.

They’re also packed with polyphenols, natural plant compounds that are good for your heart.

Polyphenols can reduce the risk of stroke, heart conditions, and diabetes and improve blood pressure, insulin resistance, and systemic inflammation (30).

In one study, researchers assigned people with high blood pressure to a low polyphenol diet or a high polyphenol diet containing berries, chocolate, fruits, and vegetables (31).

Those consuming berries and polyphenol-rich foods experienced improved markers of heart disease risk.

Bottom line: Berries are rich in polyphenols, which can help lower blood pressure and the overall risk of heart disease.

12. Try meditation or deep breathing

While these two behaviors could also fall under “stress reduction techniques,” meditation and deep breathing deserve specific mention.

Both meditation and deep breathing may activate the parasympathetic nervous system. This system is engaged when the body relaxes, slowing the heart rate and lowering blood pressure.

There’s quite a bit of research in this area, with studies showing that different styles of meditation appear to have benefits for lowering blood pressure (32Trusted Source).

Deep breathing techniques can also be quite effective.

The authors of a 2021 review concluded that practicing diaphragmatic breathing, a deep breathing technique, twice daily for 4 weeks could lead to a reduction in systolic and diastolic blood pressure (33).

Try guided meditation or deep breathing. Here’s a video to get you started.

Bottom line: Both meditation and deep breathing can activate the parasympathetic nervous system, which helps slow your heart rate and lower blood pressure.

13. Eat calcium-rich foods

People with low calcium intake often have high blood pressure.

While calcium supplements haven’t been conclusively shown to lower blood pressure, calcium-rich diets do seem to be linked to healthy blood pressure levels (34Trusted Source).

For most adults, the calcium recommendation is 1,000 milligrams (mg) per day. However, some people, including older adults, may need more (35Trusted Source).

In addition to dairy, you can get calcium from collard greens and other leafy greens, beans, sardines, and tofu. Here is a list of calcium-rich plant-based foods.

Bottom line: Calcium-rich diets are linked to healthy blood pressure levels. You can get calcium by eating dark leafy greens, tofu, and dairy products.

14. Take natural supplements

Some natural supplements may also help lower blood pressure. Here are some of the main supplements that have evidence behind them:

  • Aged garlic extract: Researchers have used aged garlic extract successfully as a stand-alone treatment and along with conventional therapies for lowering blood pressure (36Trusted Source).
  • Berberine: Though more research is needed, some studies have found that berberine could potentially help lower blood pressure levels (37).
  • Whey protein: In a 2016 study with 38 participants, those who consumed whey protein experienced improved blood pressure and blood vessel function (38Trusted Source).
  • Fish oil: Long credited with improving heart health, fish oil may benefit people with high blood pressure the most (39).
  • Hibiscus: Hibiscus flowers make a tasty tea. They’re rich in anthocyanins and polyphenols that are good for your heart and may lower blood pressure (40Trusted Source).

Read more about supplements for high blood pressure.

Bottom line: Researchers have investigated several natural supplements for their ability to lower blood pressure.

15. Eat foods rich in magnesium

Magnesium is an important mineral that helps blood vessels relax.

While magnesium deficiency is pretty rare, many people don’t get enough magnesium in their diet.

Some studies have suggested that getting too little magnesium is linked with high blood pressure, but evidence from clinical studies has been less clear (41Trusted Source42Trusted Source).

Still, you can ensure that you’re meeting your needs by enjoying a variety of magnesium-rich foods, such as vegetables, dairy products, legumes, chicken, beef, and whole grains (43Trusted Source).

Bottom line: Magnesium is an essential mineral that helps regulate blood pressure. It can be found in a wide range of whole foods, including legumes and whole grains.

Frequently asked questions

Below are the answers to some frequently asked questions about lowering high blood pressure.

What will bring blood pressure down quickly?

Long-term lifestyle changes, such as reducing salt intake and managing stress, are the best way to bring blood pressure down. An immediate wayTrusted Source to reduce stress is to get active, stretch, and practice deep breathing.

What lowers blood pressure fast naturally?

Natural ways to lower blood pressure include:

  • reduce stress, such as through breathing exercises, meditation, or yoga
  • exercise regularly
  • eat a balanced diet
  • reduce alcohol, sodium, and caffeine intake
  • maintain a moderate weight
  • quit smoking

What home remedy can someone drink to lower blood pressure?

A small 2020 studyTrusted Source found that people who drank an additional two bottles of water on top of their usual daily intake experienced decreased systolic blood pressure. However, more research is needed to support this finding.

Can someone reverse blood pressure naturally?

Natural lifestyle changes, including dietary changes and regular exercise, can help lower high blood pressure levels and reduce a person’s risk of associated health complications.


High blood pressure affects a large proportion of the world’s population.

While medication is one way to treat the condition, there are many natural techniques that can help, including eating certain foods.

Read more about foods that help lower blood pressure.

Managing your blood pressure through the methods in this article may ultimately help you lower your risk of heart disease.

Read this article