High blood pressure (hypertension) means the force of blood against your artery walls stays too high. It usually has no symptoms, which is why regular checks matter. Over time it strains the heart, blood vessels, kidneys and eyes. Daily habits have a strong effect on blood pressure, and many people also need medication. This page covers the everyday steps with the best support, the remedies people traditionally use, and when to get help.

Everyday steps with the best support

• Measure at home the right way: sit quietly for 5 minutes, back supported, feet flat, arm resting at heart level, with a validated upper-arm cuff. Keep a log to show your doctor.
• Cut back on salt. Most sodium comes from packaged, restaurant and processed foods, not the salt shaker. Reading labels helps.
• Eat the DASH way: plenty of vegetables, fruit, beans, whole grains, nuts and low-fat dairy, with less red and processed meat and fewer sweets.
• Get potassium from food (leafy greens, beans, potatoes, bananas), unless you have kidney disease or take a medicine that raises potassium. Ask your doctor if unsure.
• Move most days: about 150 minutes a week of brisk walking or similar.
• Keep alcohol low, don’t smoke, and work toward a healthy weight.
• Sleep and stress count too. Loud snoring with daytime sleepiness can be sleep apnea, which raises blood pressure; it’s worth getting checked.

Remedies people traditionally use

These have a long history of traditional use. Research on them is limited or mixed, so think of them as extras alongside the everyday steps and your doctor’s advice, not replacements.

• Hibiscus tea: a traditional drink in many parts of the world; small studies suggest a modest effect on blood pressure. It may add to the effect of blood pressure medicines.
• Garlic: some studies show a small drop in blood pressure. It can thin the blood, so check first if you take a blood thinner.
• Beetroot: beets and beet juice are rich in natural nitrates, which the body turns into a compound that relaxes blood vessels. Studies are small and short.
• Magnesium-rich foods: pumpkin seeds, almonds, spinach, beans and whole grains. Check with your doctor before taking magnesium supplements, especially with kidney problems.
• Hawthorn: a traditional heart herb in European herbalism. It can interact with heart and blood pressure medicines (including digoxin), so only use it with your doctor’s OK.

Also available: a third-party guide

Some readers ask for a step-by-step home program. This one is sold by an outside company.

Sponsored link. If you buy through it, Clif may earn a commission at no extra cost to you. The claims on the seller’s page are theirs, not ours, and haven’t been checked by us. It’s not a substitute for seeing your doctor.

Also available: beetroot

Beets are naturally rich in nitrates, which the body turns into nitric oxide, and small studies of beetroot juice show modest drops in blood pressure. Whole beets and beet juice are the simplest way to try it. If you prefer capsules, one is sold by an outside company. Beets can turn urine pink, which is harmless. If you have kidney stones or take blood pressure medicine, check with your doctor or pharmacist first, and never swap a prescribed medicine for a supplement.

Sponsored link. If you buy through it, Clif may earn a commission at no extra cost to you. The claims on the seller’s page are theirs, not ours, and haven’t been checked by us. It’s not a substitute for seeing your doctor.

Related

• Cholesterol
• Heart & Circulation detox overview
• The Structured Detox Method: start with the everyday basics first
• Back to the Remedy Library

Sources

• NHLBI: High Blood Pressure
• NHLBI: DASH Eating Plan
• American Heart Association: Hypertensive crisis
• NCCIH: Hawthorn

Photo: Missvain via Wikimedia Commons (CC BY 4.0)