9 Effective Ways to Lower Blood Pressure Naturally

High blood pressure doesn’t always come with warning signs, but it’s one of the most important things to keep in check for your heart’s health. 

According to the CDC, nearly half of American adults, about 47%, live with high blood pressure, often without realizing it.

In some cases, high blood pressure can be temporary. Think of those tense moments at the doctor’s office, known as “white coat syndrome,” where stress causes your blood pressure to spike. 

Once you relax, your numbers may return to normal. But for many, hypertension is ongoing and requires long-term care.

Whether your high blood pressure is temporary or chronic, it’s worth exploring safe, natural ways to help your body maintain healthy blood pressure levels.

What Is Blood Pressure?

Blood pressure is the force your blood exerts as it flows through your arteries. Your numbers reflect two key aspects: the force of your heart's contraction (systolic) and the resistance in your blood vessels (diastolic). 

When either is too high, your heart works overtime, and over time, that can strain your arteries, kidneys, brain, and more. 

9 Natural Ways to Support Healthy Blood Pressure

Get Creative About Managing Stress

Stress doesn’t just mess with your mood; it directly impacts your blood pressure. A single stressful moment can spike your numbers. Long-term stress keeps them elevated.

To dial down stress:

• Say no when you need to

• Ask for help before burnout hits

• Write things out in a journal

• Get moving, even a 10-minute walk helps

• Declutter your space to declutter your mind

• Practice deep breathing

• Talk to a therapist if you're feeling overwhelmed

• Spend time outdoors

Some people also turn to adaptogenic herbs like ashwagandha, rhodiola, and tulsi. These herbs help your body stay calm under pressure by supporting cortisol balance and a more resilient nervous system.

Use Turmeric to Support Your Heart

Turmeric has been used for centuries in India, and science backs its power. Its active compound, curcumin, supports a healthy inflammation response, which matters because inflammation can affect your heart and blood vessels.

One meta-analysis found that turmeric may help manage blood lipid levels, which play a role in cardiovascular health. Another analysis showed long-term turmeric use may support healthier blood pressure.

You can find turmeric in capsule form, golden milk blends, or use it directly in cooking. Just make sure it includes black pepper for better absorption.

Try Hawthorn for Cardiovascular Support

Hawthorn is one of the oldest herbal remedies for heart health, and it's not just folklore. Studies show it may help reduce blood pressure and anxiety in people with mild hypertension.

Hawthorn is rich in compounds like flavonoids and OPCs, which help your blood vessels stay flexible and strong. In one clinical study, participants who took hawthorn extract experienced improved blood pressure after just 12 weeks.

Add More Oats to Your Plate

Oats are a powerhouse food for both cholesterol and blood pressure. Their fiber, especially beta-glucans, helps regulate cholesterol while also supporting healthy blood flow.

They also contain selenium, a mineral that supports your heart’s defenses against oxidative stress.

Make oats interesting with toppings like berries, flaxseed, or almond butter, or try overnight oats to save time in the morning.

Drink More Water Than You Think You Need

Your blood is nearly 50% water. If you're dehydrated, even slightly, your blood volume drops, and your heart has to work harder to circulate it, raising your blood pressure.

To stay hydrated:

• Aim for 8+ cups of water a day

• Eat hydrating foods like cucumber, grapes, and melon

• Drink herbal teas that count toward your water intake

• Balance every cup of coffee or alcohol with a glass of water

Hydration might sound simple, but it’s one of the most overlooked ways to support your heart.

Trade Caffeine for Adaptogens

Caffeine gives you energy, but it can also cause sharp spikes in blood pressure. If your heart is already under stress, that’s not helpful.

Adaptogens provide a smoother, steadier form of energy without overstimulating the nervous system. Maca root boosts stamina and focus. Ashwagandha supports recovery and calm. Rhodiola helps with physical and mental fatigue.

Use the Outdoors to Reset Your Body

Americans spend about 92% of their time indoors, according to the EPA. That indoor lifestyle can raise stress and lower overall well-being.

Nature therapy, like grounding (barefoot walking), forest bathing, or simply sitting in the park, can help lower blood pressure and reduce stress hormones.

Even 20–30 minutes outside daily can make a measurable difference. Try moving your yoga, prayer, or phone calls outside. You’ll get sunshine, fresh air, and a calmer heart.

Sip Hibiscus Tea for a Tasty Heart Boost

Hibiscus tea has been clinically studied for its potential benefits to heart health. One review found that drinking hibiscus tea daily helped lower blood pressure in multiple human trials.

Its deep red color comes from antioxidant compounds that may help relax blood vessels and reduce inflammation.

Steep it hot or chill it with a little citrus; it tastes as good as it works.

Feed Your Gut to Support Your Heart

There’s a strong link between gut health and blood pressure. A healthy gut microbiome helps reduce inflammation and supports vascular function.

Strains like Lactobacillus paracasei and Streptococcus thermophilus may help maintain healthy blood pressure by improving digestion and immune balance.

To support your gut:

• Eat fermented foods like yogurt or kimchi

• Include fiber-rich foods daily

• Consider a high-quality prebiotic + probiotic supplement

Your heart and gut talk more than you think, and both benefit when you take care of your microbiome.

Healthy Changes Work Better with the Right Support

Natural blood pressure support is about consistent habits that work together. Managing stress, eating well, staying hydrated, and using the right herbs or supplements can create a strong foundation for heart health.

When it comes to herbs and supplements, quality matters; not all products on the shelf are tested for purity, potency, or results.

That’s why many health-conscious shoppers turn to Curated Wellness. We offer high-quality, practitioner-grade supplements from top wellness brands, sourced from around the world and curated in one convenient location.

Top Recommended Products for Blood Pressure Support:

Blood Pressure Support - Dr. Mercola

It contains a high concentration of bioactive polyphenols, or powerful antioxidants, a special mixture called grape seed extract (GSE) may be beneficial to help support healthy blood pressure levels already in the normal range.

In addition to helping support your blood pressure that is already in the normal range, GSE can also help support healthy vasodilation and blood flow throughout your body.

Blood Pressure Health - NOW

NOW® Blood Pressure Health combines two botanicals widely known to support healthy cardiovascular function. MegaNatural®-BP™ is a patented and clinically tested Grape Seed Extract standardized for Polyphenols. MegaNatural®-BP™ has flavonoids that can support healthy arterial function and may help maintain blood pressure already within the healthy range. It helps Maintain Blood Pressure Already Within the Healthy Range.

Carditone - Ayush Herbs

Carditone® supports the maintenance of blood pressures already within a normal range and delivers heart-healthy micronutrients and phytochemicals. Developed 35 years ago, Carditone has established a reputation for itself by offering reliable blood pressure support. Botanically powered by rauwolfia, arjuna, tribulus, boerhavia, and other traditional herbs, the Carditone® formula can ease pressure with daily regularity.