High blood pressure, or hypertension, affects nearly one in three adults globally and is a leading cause of heart disease, stroke, and kidney failure. The good news? Experts say that small lifestyle changes can make a big difference—and some of them are surprisingly simple.
Here are six expert-backed ways to lower your blood pressure naturally, including one that starts with your morning cup:
🍵 1. Drink More Tea
A daily cup of green or black tea can help relax blood vessels and improve circulation. A 12-week study found that regular tea drinkers had lower systolic and diastolic blood pressure, with green tea showing the most benefit.
🫐 2. Start Your Day with Yogurt and Blueberries
Yogurt is rich in calcium and probiotics, both linked to heart health. Topping it with blueberries, which are high in antioxidants and phytonutrients, can further support blood pressure regulation.
🧂 3. Cut Back on Salt and Processed Foods
Too much sodium causes the body to retain water, increasing blood volume and pressure. Experts recommend limiting salt intake to under 5g per day and avoiding processed snacks, canned soups, and fast food.
🚶 4. Move More—Even in Short Bursts
Regular physical activity strengthens the heart and improves blood flow. Even short bursts of stair climbing or brisk walking can significantly reduce blood pressure over time.
🍷 5. Limit Alcohol Intake
Excessive alcohol can raise blood pressure and interfere with medications. Stick to no more than one drink per day for women and two for men, as per global health guidelines.
😴 6. Prioritize Sleep
Poor sleep is linked to higher blood pressure and increased cardiovascular risk. Aim for 7–9 hours of quality sleep each night to support overall heart health.
These simple yet powerful habits can help you take control of your blood pressure without relying solely on medication.
