When it comes to blood pressure, stepping back from the lifestyle habits that increase it and turning towards the ones that will help lower it, is the best way forward according to doctors. In America, about have high blood pressure as per the Centers for Disease Control and Prevention. With the rising health costs and lowered immunity, it is important to follow regimes that prevent health concerns. Below, find seven proven ways to control blood pressure naturally .

Follow a heart-healthy diet


One of the most contributing factors in improving heart health is a good diet. Recently, the DASH and Mediterranean diets have been rising in prominence due to their science-backed benefits which include lowering blood pressure. Both diets recommend eating green leafy vegetables, whole grains, low glycemic index fruits, legumes and beans, olive oil, avocados, nuts, seeds, fish, lean meats, low-fat dairy, eggs, while limiting processed meats, refined carbohydrates and ultra-processed foods. According to the , DASH diet was named "Best Diet for High Blood Pressure" by US News & World Report 2025. Furthermore, the American Heart Association that a Mediterranean-style diet reduces high blood pressure.

Exercise regularly


According to the , getting at least 150 minutes of moderate-intensity aerobic activity every week is recommended. You can opt for activities such as brisk walking, jogging, cycling, yoga, weightlifting and anything that seems of interest to you.

Limit caffeine and quit alcohol and smoking


According to , in hypertensive individuals caffeine intake produces an acute increase in blood pressure for less than or equal to three hours, thus limiting its intake is better to lower BP. Quitting smoking is vital for better cardiovascular health. The habit increases the risk of buildup of plaque in the arteries, increases the amount of carbon monoxide in the blood, and elevates heart rate and blood pressure. When it comes to alcohol, avoiding drinking is the best foot forward but if you can't then limit the drinks to two per day for men and one per day for women.

Manage stress


Long-term ongoing stress can increase the risk of hypertension, heart attack or stroke. It is important to fight off stress with simple yet impactful methods such as meditation, yoga, sleeping for 7 hours, exercising regularly and doing things you enjoy. As per a published in Behavioral Medicine, stress management training is effective in reducing day-to-day BP variability.

Reduce salt intake


Be salt sensitive in your diet when dealing with blood pressure. Eating too much salt increases the blood pressure in the body and thus your must not increase more than 2,300 mg daily, as per the Centers for Disease Control and Prevention.

Achieve and maintain a healthy weight


Being overweight puts extra strain on the heart increasing the risk for high blood pressure, damage to the blood pressure and more. According to the , losing as few as 10 pounds can be effective in lowering BP. This can be achieved by increasing physical activity and following a healthy diet.

Consume healthy herbs and spices

According to published in the Journal of Hypertension, herbs and spices can be used to reduce hypertension and pre-hypertension in individuals. These include ginger, garlic, cardamom and cinnamon in moderate amounts regularly in the diet.