High blood pressure, also called hypertension, is one of the most common health conditions affecting adults in the United States. The CDC says about half of U.S. adults have high blood pressure, and the condition increases the risk of serious problems such as heart disease and stroke.

The good news is that lifestyle changes can play an important role in preventing and managing high blood pressure.

If you're wondering how to lower high blood pressure naturally, there are several evidence-based steps you can discuss with your healthcare professional.

What Is High Blood Pressure?

Blood pressure measures the force of blood pushing against the walls of your arteries.

A blood pressure reading has two numbers:

• Systolic pressure: the upper number
• Diastolic pressure: the lower number

According to current American Heart Association categories:

Blood Pressure Category	Systolic	Diastolic
Normal	Less than 120	Less than 80
Elevated	120–129	Less than 80
Stage 1 hypertension	130–139	80–89
Stage 2 hypertension	140 or higher	90 or higher

A healthcare professional should diagnose hypertension rather than relying on a single reading.

1. Follow a DASH-Style Eating Pattern

One of the best-known eating patterns for managing blood pressure is the DASH diet, which stands for Dietary Approaches to Stop Hypertension.

DASH emphasizes:

• Fruits
• Vegetables
• Whole grains
• Beans and legumes
• Nuts and seeds
• Fish and poultry
• Low-fat or fat-free dairy
• Healthy sources of unsaturated fats

It also emphasizes reducing sodium, saturated fat, sweets and sugar-sweetened beverages.

The National Heart, Lung, and Blood Institute says the DASH eating plan and lower sodium intake have been shown to help lower blood pressure.

2. Reduce Sodium

Eating too much sodium can contribute to higher blood pressure.

The American Heart Association recommends no more than 2,300 milligrams of sodium per day, with an ideal limit of 1,500 milligrams per day for most adults, especially those with high blood pressure.

A large amount of sodium can come from packaged and processed foods rather than simply the salt shaker.

When shopping in the United States, check the Nutrition Facts label and compare sodium amounts between products.

Foods that can contain substantial sodium include:

• Processed meats
• Canned soups
• Frozen meals
• Salty snacks
• Some sauces and condiments
• Fast food
• Packaged convenience foods

Choose lower-sodium versions when available.

3. Eat More Fruits and Vegetables

Fruits and vegetables are an important part of a heart-healthy eating pattern.

Try adding more variety to your meals by including foods such as:

• Apples
• Oranges
• Bananas
• Berries
• Leafy greens
• Broccoli
• Carrots
• Tomatoes
• Beans
• Other vegetables you enjoy

The American Heart Association's current dietary guidance emphasizes vegetables and fruits, whole grains, healthy protein sources and minimally processed foods.

4. Be Physically Active

Regular physical activity can help manage blood pressure, weight and stress.

The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous activity, when appropriate.

You don't have to do everything at once.

For example, activities can include:

• Brisk walking
• Cycling
• Swimming
• Dancing
• Recreational sports
• Other activities that raise your heart rate

If you have been inactive, start gradually and discuss a new exercise program with your healthcare professional if you have health concerns.

5. Maintain a Healthy Weight

For people who have overweight or obesity, achieving a healthier weight can help improve blood pressure and overall cardiovascular health.

The 2025 AHA/ACC guideline recommends maintaining or achieving a healthy weight as part of blood pressure management.

The goal should be sustainable, healthy habits rather than extreme diets or rapid weight-loss methods.

6. Manage Stress

Long-term stress can make healthy habits more difficult and may affect blood pressure.

Consider incorporating healthy stress-management activities into your routine, such as:

• Walking
• Spending time outdoors
• Deep breathing
• Meditation
• Yoga
• Relaxing hobbies
• Talking with supportive people
• Maintaining a consistent sleep routine

Stress management is included among the lifestyle measures recommended for blood pressure management.

7. Limit Alcohol

If you drink alcohol, reducing your intake can be part of a heart-healthy approach.

The American Heart Association recommends limiting alcohol to help lower or prevent high blood pressure.

If you don't drink alcohol, there is no health reason to start.

8. Don't Smoke

Tobacco use is harmful to cardiovascular health.

Avoiding tobacco is an important part of protecting your heart and blood vessels and should be included alongside other healthy lifestyle changes.

If you use tobacco and want to quit, a healthcare professional can help you find an appropriate quitting plan.

9. Monitor Your Blood Pressure at Home

Home blood pressure monitoring can help you and your healthcare team understand your readings over time.

The CDC recommends regular blood pressure measurement because high blood pressure often has no obvious warning signs or symptoms.

When checking your blood pressure:

1. Sit comfortably with your back supported.
2. Keep your feet flat on the floor.
3. Support your arm at heart level.
4. Remain quiet and still during the measurement.
5. Record your readings.
6. Follow your healthcare professional's instructions for monitoring.

One reading is only a snapshot. Tracking readings over time can provide more useful information.

10. Take Prescribed Medication as Directed

Lifestyle changes are important, but they don't always replace medication.

Depending on your blood pressure and overall cardiovascular risk, a healthcare professional may recommend medication in addition to lifestyle changes.

The current AHA/ACC guideline recommends medication for all adults with an average blood pressure of at least 140/90 mm Hg and for certain people with readings of at least 130/80 mm Hg depending on cardiovascular disease, kidney disease, diabetes or estimated cardiovascular risk.

Never stop or change prescribed blood-pressure medication without talking to your healthcare professional.

What Foods Are Good for High Blood Pressure?

A heart-healthy diet can include:

• Fresh fruits
• Vegetables
• Whole grains
• Beans and lentils
• Unsalted nuts and seeds
• Fish
• Lean poultry
• Low-fat or fat-free dairy
• Healthy unsaturated oils

Try to reduce foods that are high in sodium, added sugars and saturated fat.

The 2026 American Heart Association dietary guidance also emphasizes minimally processed foods, vegetables, fruits, whole grains, healthy protein sources and lower sodium intake.

What Foods Should You Limit?

If you're trying to manage high blood pressure, pay attention to foods that can be high in sodium or saturated fat.

These may include:

• Highly processed meats
• Salty packaged snacks
• Some fast foods
• High-sodium canned foods
• Foods with large amounts of added sodium
• Foods high in saturated fat

Reading the Nutrition Facts label can make it easier to compare products.

Can You Lower Blood Pressure Without Medication?

Sometimes lifestyle changes can significantly improve blood pressure, particularly when blood pressure is elevated or only mildly high.

However, lifestyle changes are not a guaranteed replacement for medication.

Some people need medication to reduce their risk of heart attack, stroke and other complications. Your healthcare professional can determine the appropriate treatment based on your readings and overall health.

How Quickly Can Blood Pressure Improve?

There is no single timeline that applies to everyone.

Blood pressure can respond differently to changes in diet, physical activity, sodium intake, weight, stress and other factors.

Instead of trying to lower blood pressure as quickly as possible, focus on sustainable changes and monitor your readings over time.

When Is High Blood Pressure an Emergency?

Very high blood pressure can require immediate medical attention.

If your blood pressure is higher than 180/120 mm Hg, wait at least one minute and measure it again.

If it remains that high, contact a healthcare professional immediately.

If a reading above 180/120 mm Hg is accompanied by symptoms such as:

• Chest pain
• Shortness of breath
• Back pain
• Numbness
• Weakness
• Vision changes
• Difficulty speaking

call 911 immediately.

These can be signs of a hypertensive emergency.

Frequently Asked Questions

What is the fastest way to lower high blood pressure?

There is no safe universal method for rapidly lowering blood pressure at home. If your blood pressure is very high, repeat the measurement correctly and seek medical guidance rather than relying on unproven remedies.

Can drinking water lower blood pressure?

Staying adequately hydrated is part of general health, but drinking extra water should not be considered a treatment for hypertension. If you have high blood pressure, focus on evidence-based lifestyle changes and follow your healthcare professional's recommendations.

What is the best diet for high blood pressure?

The DASH eating pattern is one well-studied approach. It emphasizes fruits, vegetables, whole grains, beans, nuts, low-fat dairy, fish and poultry while limiting sodium and certain less-heart-healthy foods.

Can walking lower blood pressure?

Regular physical activity, including moderate activities such as brisk walking, can help manage blood pressure. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity per week for most adults when appropriate.

Is 130/80 considered high blood pressure?

Under current AHA/ACC categories, 130–139 systolic or 80–89 diastolic falls within Stage 1 hypertension. A healthcare professional should interpret your readings in the context of your overall health.

Does high blood pressure always cause symptoms?

No. High blood pressure often has no obvious symptoms, which is why regular measurement is important.

Can I stop my blood pressure medicine if my numbers improve?

No. Don't stop or change prescribed medication without talking with your healthcare professional. Improved readings may be the result of your treatment and lifestyle changes.

Bottom Line

Lowering high blood pressure is usually about building several healthy habits rather than relying on one food, supplement or quick fix.

A DASH-style eating pattern, less sodium, regular physical activity, healthy weight management, stress management, avoiding tobacco, limiting alcohol and regular blood pressure monitoring can all play a role.

If you have been diagnosed with hypertension, work with your healthcare professional to create a treatment plan that fits your individual needs.

Medical Disclaimer: This article is for general educational and informational purposes only. It is not medical advice and does not replace diagnosis, treatment or advice from a qualified healthcare professional. Blood pressure treatment should be individualized. Do not start, stop or change prescription medication based solely on this article. If you have a blood pressure reading above 180/120 mm Hg with concerning symptoms such as chest pain, shortness of breath, weakness, vision changes or difficulty speaking, call 911.