What are the best natural treatments for hypertension (high blood pressure)?

From the Guidelines

The most effective natural treatment for hypertension is a combination of lifestyle modifications, including the DASH diet, regular aerobic exercise, weight loss, limiting alcohol intake, and stress reduction techniques, as recommended by the 2020 international society of hypertension global hypertension practice guidelines 1.

Key Lifestyle Modifications

• Adopting a healthy diet rich in whole grains, fruits, vegetables, polyunsaturated fats, and dairy products, such as the DASH diet, which has been shown to lower blood pressure by 5-8 mmHg 1
• Reducing salt intake to less than 2,300mg daily, as high salt intake is strongly associated with increased blood pressure 1
• Engaging in regular physical activity, such as moderate-intensity aerobic exercise for 30 minutes on 5-7 days per week, which can lower blood pressure by 5-8 mmHg 1
• Achieving and maintaining a healthy weight, as weight loss can reduce blood pressure by about 1 mmHg per kilogram lost 1
• Limiting alcohol intake to no more than 2 standard drinks per day for men and 1.5 standard drinks per day for women, as excessive alcohol consumption is associated with increased blood pressure and cardiovascular risk 1
• Practicing stress reduction techniques, such as meditation, deep breathing, or yoga, for 15-20 minutes daily, which can help lower blood pressure and improve overall well-being 1

Additional Considerations

• Avoiding tobacco products and secondhand smoke, as smoking is a major risk factor for cardiovascular disease and hypertension 1
• Reducing exposure to air pollution and cold temperatures, as these can have negative effects on blood pressure and cardiovascular health 1
• Considering complementary, alternative, or traditional medicines, but only under the guidance of a healthcare professional and with careful monitoring of their efficacy and safety 1

Importance of Medical Treatment

While natural treatments can be effective in managing hypertension, they should not replace medical treatment. Regular monitoring and physician consultation are essential to ensure that blood pressure is well-controlled and to adjust treatment as needed. The 2022 standards of medical care in diabetes also emphasize the importance of lifestyle intervention, including weight loss, a DASH-style eating pattern, and increased physical activity, in managing hypertension and reducing cardiovascular risk 1.

From the Research

Natural Treatments for Hypertension

The following natural treatments have been found to be effective in managing hypertension:

• Maintaining a healthy body weight 2
• Increased levels of different types of physical activity 2, 3
• Healthy eating and drinking, including a diet rich in plant-based foods, whole grains, low-fat dairy products, and sodium intake within normal limits 2, 4, 5
• Avoidance and cessation of smoking and alcohol use 2
• Management of stress and sleep levels 2, 3
• Consumption of potassium, fibre, and other nutrients that can help lower blood pressure 2, 4
• Intermittent fasting and other dietary approaches that can help reduce blood pressure 2, 5

Dietary Approaches

Specific dietary approaches that have been found to be effective in lowering blood pressure include:

• The Dietary Approaches to Stop Hypertension (DASH) diet 4, 6, 5
• Reductions in sodium intake 4, 6, 5
• Increased consumption of fruits and vegetables 4
• Adoption of a diet rich in whole grains, low-fat dairy products, and lean protein sources 4, 5

Lifestyle Modifications

Lifestyle modifications that can help manage hypertension include:

• Regular exercise and physical activity 2, 3
• Weight loss and maintenance of a healthy body weight 2, 6
• Stress management and reduction of stress levels 2, 3
• Adequate sleep and management of sleep patterns 2, 3