High blood pressure, known clinically as "hypertension," is a condition that can lead to a heart attack, stroke and ultimately death. According to the American Heart Association, approximately 73.6 million people in the United States age 20 or older have high blood pressure. To lower high blood pressure, prescription medications are often used, but they can come with harmful side effects. The other way to go is to use natural remedies.
Step 1
Follow the DASH diet. "DASH" stands for Dietary Approaches to Stop Hypertension. Follow this diet plan to help lower your blood pressure. Eliminate saturated fats, trans fats and foods that are high in sodium. Eat high amounts of fruits, vegetables, low-fat dairy products, whole grains and potassium-rich foods.
Step 2
Eliminate alcohol from your life. Heavy consumption of alcohol can cause damage to your liver, it can impair your brain function and it can also raise your blood pressure, even if you are healthy. If you are going to drink, keep it to no more than 1 to 2 beverages a day.
Step 3
Keep away from cigarettes. Smoking can have a negative impact on the health of your lungs, and it can also damage the blood vessels in your heart. If you smoke, quit. If you don't smoke, don't start.
Step 4
Reduce your stress levels. Although having high stress levels cannot cause high blood pressure, it can exacerbate it. To reduce your stress levels, partake in relaxation techniques such as muscle relaxation, guided imagery, tai chi, meditative breathing and yoga.
Step 5
Incorporate exercise into your life. According to the Mayo Clinic, regular physical activity can keep your weight under control and lower your blood pressure levels. Get 30 minutes of exercise every day to claim the benefits of exercise. Examples include swimming, running, stair stepping, biking and walking.
Step 6
Take alternative supplements. Various supplements may lower your blood pressure naturally. Examples of these include cocoa, garlic, omega-3 fatty acids, alpha-linoleic acid, coenzyme Q10 and calcium.
