Natural Tips to Lower Blood Pressure

by Dr. Nick Zyrowski April 29, 2025

If you’re struggling with high blood pressure, you may think medication is the only answer. Many people don’t realize there are natural options that can significantly help lower blood pressure. Some estimates show over 119 million people in the United States suffer from hypertension, so this is a big problem that needs to be addressed. (1) Have you been told you need one or two medicines for the rest of your life? What if there was a much safer way?

First, we should explain why high blood pressure is an issue and why it shouldn’t be taken lightly if you have this condition. Hypertension can damage your arteries, decreasing blood flow and oxygen to your heart. The complications from high blood pressure can result in heart attacks, heart failure, or stroke, among other severe health issues. (2)

This information isn’t to scare anyone but to provide actionable recommendations that have worked for numerous people. We’ve seen it happen first-hand and in this article, we’ll show you how.

Ditch the caffeine

Now, we know this is a touchy subject for so many of us. You may enjoy your cup of joe every morning and for a lot of our patients, one or two cups may be ideal. Yet, for others, they may need to remove it for a while. Some are more sensitive to it than others. Additionally, you’ve likely seen people walking around consuming those gigantic energy drinks, which are terrible for your health. Not only are they packed with copious amounts of caffeine, but many have up to 63 grams of sugar! (3)

Reduce alcohol

You probably know that drinking too much alcohol makes you feel terrible. There’s a good reason for that. Alcohol can be poison to your body. Not only that, but it can cause weight gain, which may lead to hypertension. Drinking an overabundance of alcohol increases the pressure on your blood vessel walls. To illustrate, someone who has several alcoholic beverages in a short time can quickly raise their blood pressure. (4)

Powerful nutrients

Of course, when naturally reversing high blood pressure, you want to consider certain supplements that can help. You may not have heard about some of these and others you might not know are good for blood pressure issues.

One of the most powerful products we’ve found to support healthy blood pressure is Vascular Support NO. This all-natural supplement boosts nitric oxide to improve circulatory health and deliver more oxygen to the cells for increased energy levels. The specialized formula can improve blood flow since nitric oxide is a natural vasodilator, which relaxes the inner blood vessel muscles. Vascular Support NO also contains L-arginine, a precursor to nitric oxide. You can see why this supplement might be helpful for those struggling with hypertension.

Grape seed extract and olive leaf extract have both worked well to help reverse hypertensive issues.

Magnesium is a mineral that calms your nervous system and may help you sleep better. CoQ10 is good for your heart and those on heart medication are often told to take a quality CoQ10 supplement.

Fish oil is one of the options that can be great for lowering blood pressure. Garlic is another nutrient that goes overlooked, but it has numerous health benefits. Research has shown garlic consumption may be associated with lower blood pressure. (5)

Clean up your diet

This is another thing some people ignore, but your diet is incredibly important for a healthy blood pressure. You should remove processed foods, sugars, and high- carbohydrate foods. People with insulin resistance and type 2 diabetes frequently have hypertension issues, so cleaning up your diet is critical. (6)

We know there is a huge push for the plant-based diet all over mainstream media and the internet, but what some people don’t understand is that many of the products labeled as healthy have numerous unhealthy ingredients. If you don’t believe us, check their websites and you can see that they are typically heavily processed. As an example, have you ever eaten a plant burger? The ones we’ve found have all kinds of additives and concentrates to make them taste like meat. (7)

We recommend whole foods, with good fats, proteins, and low-carb veggies. It doesn’t need to be complicated.

Non-smoking section

If you’re serious about lowering your blood pressure, you must stop smoking. We won’t belabor this point because everyone knows that smoking is bad for your health, but we’d be remiss if we didn’t add it because smoking can be a major factor for hypertension.

Get moving

The research is clear that exercise is one way to lower blood pressure and maintain healthy numbers. For one thing, it makes your heart stronger, which means more blood pumping with minimal effort. (8)

Now, we are not telling you to join a marathon and overdo it by any means. Start slow, take a ten-minute walk, and build up from there. Lift some weights. If you don’t want to go to a gym, buy some cheap weights and workout at home. There’s always a way to get some movement into your daily life.

Master your sleep routine

More studies are showing that quality sleep is the foundation of health. If you want to lower your blood pressure, you need a good sleep routine. That may mean keeping the bedroom dark and cool and having a warm bath before bed. Don’t eat at least two hours before turning in, and put the cell phone down. Blue light can wreak havoc on your body’s natural circadian rhythm. If you want better overall health, fix your sleep pattern and make it a priority to get seven to nine hours every night. (9) If you aren’t sure how much sleep you’re getting, there are numerous apps and trackers available. You may want to use one, and learn more about your sleep cycle and see just how much sleep you’re getting. It may surprise you.

Manage stress

Most of us have our fair share of stress. It may be something different for everyone, like having young children, demanding careers, older parents who need care, and lots of other issues. If you are dealing with stressful situations, finding a way to relax is crucial for lower blood pressure. (10)

There are numerous things you can do to implement some relaxation into your life. We mentioned taking a walk and aside from exercise, sometimes taking a stroll outside can do wonders for your mental health. Meditation is also effective for promoting relaxation and reducing stress. If you aren’t sure about meditation, start with five minutes every day. There are free apps and internet sites that can help you get started.

If you can avoid stressful situations or people, that also goes a long way to lowering hypertension. Breathing exercises have been shown to help decrease your heart rate and blood pressure and only take a few minutes each day. (11)

You can do it!

Having high blood pressure can be a challenge, but we’ve seen it reversed with natural methods if you stick with the plan. You can’t cheat on this protocol and hope to have positive results because your body will know. We want to encourage you and help you have the reassurance that health and wellness are possible without a prescription. We help numerous people looking to make changes and are dedicated to working with you on the path to healthy blood pressure. If you haven’t tried holistic medicine, contact us to learn more about what we do to help people every day.