If you have high blood pressure, here’s 7 natural ways to lower it without medication

As high blood pressure is often a silent condition, you may not know you have hypertension. Cardiovascular disease is the number

As high blood pressure is often a silent condition, you may not know you have hypertension.

Cardiovascular disease is the number one killer in Australia so it is incredibly important to get on top of your blood pressure and lower it ASAP.

While medication can lower blood pressure, it may cause side effects such as leg cramps, dizziness, and insomnia.

Here’s how to normalise your blood pressure with natural means, though speak to your doctor before discontinuing any medications.

1. Exercise, exercise, exercise

Your heart is a muscle and exercise strengthens it – it can help your heart pump more blood with less effort. Exercise can help you avoid full-blown hypertension, surprisingly. Aim for half an hour or more on most days of the week.

2. Breathe deeply

Slow breathing and meditative practices such as yoga and tai chi decrease stress hormones, which elevate renin, a kidney enzyme that raises blood pressure.

3. Reduce salt intake

Cutting sodium means more than going easy on the salt – you also need to watch for sodium in processed foods, as this where most of the sodium in your diet comes from. Instead, season foods with spices, herbs, lemon, and salt-free seasoning blends.

4. Indulge in dark chocolate

Dark chocolate varieties contain flavanols that make blood vessels more elastic. In one study, 18% of patients who ate it every day saw blood pressure decrease. Make sure the dark choccie is at least 70 per cent cocoa.

5. Switch to decaf

Scientists have long debated the effects of caffeine on blood pressure. Some studies have shown no effect, but one from Duke University Medical Center found that caffeine consumption of 500 mg – roughly three cups of coffee – increased blood pressure and that effect lasted until bedtime. When you’re under stress, your heart starts pumping a lot more blood, boosting blood pressure, and caffeine exaggerates that effect. Take up tea instead if you don’t like the taste of decaf.

6. Reduce milk intake

A study from Circulation: Journal of the American Heart Association found that replacing some of the refined carbohydrates in your diet with foods high in soy or milk protein, such as low-fat dairy, can bring down systolic blood pressure if you have hypertension or prehypertension.

7. Get help for snoring

Constant snoring can be a symptom of obstructive sleep apnoea (where you stop breathing while you’re asleep). It’s associated with hypertension because your body could be suddenly jolted awake due to lack of oxygen. The sudden burst of adrenaline causes a surge in blood pressure. Talk to your GP for individual advice.

Tell us, what do you do to reduce your blood pressure?


  1. I’m on medication but go to the gym three times a week drink decaf coffee walk some days and eat low fat food.

  2. Not sure if No. 6 is correct. Are we indeed being told to reduce dairy, if the research says to replace some carbs with dairy?

  3. No.6 is mis-labelled. The research suggests substituting refined carbs with milk, not drinking less milk. Milk consumption is linked to lower blood pressure in many studies.

  4. I’ve been taking hypertension medication for over 30 years, I have been careful with my diet and exercised regularly but was never able to avoid medication.

  5. Keep stress levels down, walk, eat salads and anything not too good for you in moderation..

  6. I have controlled high blood pressure. I walk every day, for the most part eat healthy, and watch my weight. There are two types of high blood pressure – essential or primary where there is no known cause, and then secondary where they can find a cause. I, like many others, have essential.

  7. egg plant is said to be good for high blood pressure , chop up an egg plant soak it in a jug of water over night , drink 20 mils or so every day

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