Affecting one in three adults, high blood pressure (also known as hypertension) is one of the most common health issues in North America.

This unfortunately makes sense, as it is often the result of busy schedules and high-stress jobs. Sometimes it can be difficult to slow down, but it’s still important to learn how to! Addressing high blood pressure is vital in order to improve overall health and quality of life. Below are 6 natural ways to help lower your blood pressure.

Pay attention to what you eat

Try to increase your fiber intake with foods like fruits, vegetables, whole grains, and legumes. Fiber found in these foods can help lower your LDL, which is also known as bad cholesterol. Try adding more omega-3 fatty acids to your diet as well. Omega-3s are useful in lowering cholesterol and blood pressure. They can be found in fish oil, flaxseed oil, chia seeds, and fatty fish (such as salmon).

Abundance of fruit and vegetables. Included in this picture are pumpkins, tomatoes, dragon fruit, pineapples, peppers, and much more produce. Produce is 1 of the 6 natural ways to lower blood pressure

Drink less caffeine

A study done by Duke University Medical Center found that consuming over 2 cups of coffee has a lasting effect on blood pressure. Caffeine tightens blood vessels, which results in an increase in blood pressure. When caffeine increases blood flow, it magnifies feelings of stress and anxiety. Try to cut down on coffee and other caffeinated beverages and turn to decaf when possible.

Tune in

Researches at the University of Florence in Italy found that listening to calming music for 30 minutes a day can help lower blood pressure. Listeners who practice this daily while deep breathing lowered their average systolic reading by 3.2 points. Taking the time every day to listen to music and relax is simple and effective.

Person listening to music while wearing headphones

Get outside

Find a place outside where you can get some peace and quiet. Whether you’re able to get to a local park, take a walk in the woods, or even sit outside in your backyard, it’s beneficial to spend some time outside. Getting outside in nature and getting moving is an easy way to reduce your blood pressure. Try to go on a brisk 20-minutre walk every day.

Massage therapy

Massage therapy is well known for reducing stress and hypertension. A study from the Wirral Metropolitan College Department of Medicine showed just that patients experienced less muscle tension and a lower heart rate after a massage therapy treatment. Massage is a non invasive technique that not only relaxes the body, but the mind as well.

massage therapist massaging patient's back


Acupuncture is the final of our 6 natural ways to help lower blood pressure. It is an effective natural treatment for hypertension. Traditional Chinese Medicine (TCM) believes that when one has high blood pressure, the body is out of balance. Acupuncture works to relax the body and mind and return the body’s natural energy.


Lowering your blood pressure is not something that happens overnight. Sticking to a healthy diet, exercise plan, and finding natural treatments that work for you may take time. Thankfully, our team can help you find the best resources and practices for managing blood pressure. Contact us with any questions or book an appointment online!