A healthy diet that includes plenty of fresh fruit and vegetables can help to lower and control high blood pressure. Sometimes getting your blood pressure under control requires that you take several medications each day, such as a diuretic and a calcium-channel blocker. But some therapies don’t involve medication. Randall Zusman, a cardiologist and Harvard Medical School associate professor. Pill-free therapy also reduces your risk of developing high blood pressure if you don’t have it. Consider trying even just one of the following steps. Monitoring your blood pressure at home can help keep it under control.
Even a small reduction in the sodium in your diet can improve your heart health and reduce blood pressure by about 5 to 6 mm Hg if you have high blood pressure. More: Know Your Numbers. Search Submit Search. Aim to include strength training exercises at least two days a week.
If you buy something through a link on this page, we may earn a small commission. How this works. High blood pressure is a dangerous condition that can damage your heart. It affects one in three people in the US and 1 billion people worldwide 1, 2. If left uncontrolled, it raises your risk of heart disease and stroke. There are a number of things you can do to lower your blood pressure naturally, even without medication. Here are 15 natural ways to combat high blood pressure. Regular exercise helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries.