13 Home Remedies for High Blood Pressure

Clinical review: Manuel Reis
Registered Nurse
May 2022

A great natural remedy for high blood pressure is drinking blueberry juice or garlic water on a daily basis. In addition, various herbs prepared in teas, such as hibiscus tea or olive leaf tea, appear to have excellent antihypertensive properties which help control blood pressure.

Even though these natural remedies are useful for complementing prescribed treatment for high blood pressure, they should only be used under the supervision of a cardiologist, as they should not replace the medication advised by your doctor.

Learn about natural remedies and lifestyle modifications you can use to complement your high blood pressure treatment. 

1. Garlic water

Garlic water is an natural way to regulate blood pressure as it stimulates the production of nitric oxide. This is a gas with a strong vasodilation effect, which helps blood circulation and decreases pressure on the heart.

In addition, garlic is also great for maintaining cardiovascular health, since it has incredible antioxidant properties that protect the blood vessels.

One way of consuming garlic is by infusing it in water and drinking it throughout the day.

Ingredients

  • 1 clove of raw garlic, peeled and crushed;
  • 3.4 oz (100 ml) of water.

Preparation method

Place the garlic clove in a cup of water and let it soak for six to eight hours (or overnight). After this period, drink it before breakfast on an empty stomach. If you prefer, you can also multiply the ingredients above to have several servings of this infusion

You can also consume garlic as a part of your meals throughout the day, as it may be more enjoyable to eat garlic than to drink it. A good tip is to add some peeled cloves to your olive oil for a garlic-infused alternative (this will allow you to benefit from the garlic properties any time you consume olive oil).

2. Reduce salt intake 

Sodium, which is a key component of salt, has the ability to draw water into your blood vessels, which increases the volume of circulating blood. This increases pressure within your blood vessels, which in turn leads to an increase in blood pressure. To prevent hypertension, you should consume less than 2300 mg of sodium per day. 

Those who have already been diagnosed with hypertension should reduce their sodium intake to 1500 mg - 2300 mg per day. 

3. Olive leaf tea

Just like garlic, olive-tree leaves are one of the best natural remedies for high blood pressure. They have polyphenols that regulate blood pressure, without the risk of causing hypotension, even if consumed in excess.

In addition, they also have a slight calming and relaxing effect, which helps to control anxiety symptoms.

Ingredients

  • 2 tablespoons of ground olive leaves;
  • 16.9 oz (500 ml) of boiling water.

Preparation method 

Place the olive leaves in a pot with boiling water and let the leaves soak for five to ten minutes. Then strain the mixture with a mesh sieve and let it cool down. You can drink three to four cups of tea throughout the day. 

In addition to the tea, there is also an olive leaf extract that can be bought in stores in the form of capsules. Capsules can be taken in doses of 500 mg, twice a day after meals.

4. Regular exercise

Exercise is great way to not only strengthen your entire body, but also your heart. A strong heart can work more efficiently to pump blood, which can impact high blood pressure levels. Patients looking to prevent hypertension or reduce elevated blood pressure levels should aim to exercise 4 times per week for 30 to 60 minutes. Activities should be of moderate intensity, and can include walking, jogging, cycling or swimming. Studies show that higher intensity exercise is not more effective for the prevention or reduction of hypertension in comparison to moderate intensity. 

5. Blueberry juice

In addition to being an excellent source of antioxidants, which fight diseases like cancer and prevent aging, blueberries also help decrease blood pressure, especially when consumed daily.

The effects of blueberries are more evident in people with high cardiovascular risk, such as those who are obese or those who have metabolic syndrome. Therefore, blueberry juice can be used as a natural complement to any high blood pressure treatment prescribed by the doctor. 

Ingredients

  • 1 cup of fresh blueberries;
  • ½ cup of water;
  • Juice squeezed from ½ lemon.

Preparation method

Place all the ingredients in a blender and blend until smooth. You can drink this juice once or twice daily. 

6. Healthy body weight

Maintaining a healthy body weight and waist circumference are associated with lower risk for cardiovascular disease. Patients are advised to keep their BMI between 18 and 24 to prevent or treat hypertension. Women should aim to keep their waist circumference below 88 cm, while men should be below 102 cm. 

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7. Hibiscus tea

Hibiscus is a plant that is very popular amongst those who want to lose weight, however this plant can also help reduce blood pressure. This is because of its rich composition in anthocyanins, which are flavonoids that help regulate blood pressure.

To get a optimize blood pressure results, it is recommended to use the flower calyxes with darker colors. The calyxes are the structures that connect the stem to the petals. The darker the hibiscus flowers are, the greater the concentration of anthocyanins and the greater the effect against high blood pressure.

Ingredients

  • 1 - 2 grams of hibiscus calyxes;
  • 1 cup of boiling water.

Preparation method

Place the hibiscus calyxes in the boiled water and let them soak for five to ten minutes. Then strain the mixture with a mesh sieve and drink this tea once to twice a day, making sure you allow at least eight hours between each cup of tea.

Even though there are no studies that prove this yet, hibiscus may be toxic above the daily dose of six grams. Therefore, it is recommended that you do not take more than the dose indicated above.

Hibiscus tea may have a bitter taste, so if necessary, you can add a teaspoon of stevia or honey to the mixture. 

8. Limit alcohol intake

Alcohol can impact the way your heart functions by making it beat fasted. Consistent, excessive alcohol use can increase blood pressure over time and increase your overall risk for cardiovascular disease. For this reason, healthy adults are advised to limit their alcohol intake to 2 drinks per day. Men should not exceed 14 drinks in a week, and women should not exceed 9 drinks in a week. 

9. Mangaba tea

Another excellent natural remedy for high blood pressure is eating a fruit called mangaba or drinking a mangaba bark tea. This plant helps with vasodilation, lowering blood pressure.

Ingredients

  • 2 tablespoons of magaba bark;
  • 16.9 oz (500 ml) of boiling water.

Preparation method 

Add the bark to the boiling water and let the mixture soak for a few minutes. Cover the pot, let the tea cool down and then strain. You can drink two to three cups per day.

10. Healthy diet

The DASH diet is widely recommended for the prevention and treatment of hypertension in adults. This diet involves the reduction of saturated fat and cholesterol and emphasizes the importance of fruits, vegetables and low-fat dairy products in daily meals. Patients should aim to incorporate dietary and soluble fiber, whole grains and protein from plant sources into every meal.

Patients who have been diagnosed with high blood pressure may be advised to additionally reduce their potassium intake, as increased potassium levels and contribute to high blood pressure.

11. Horsetail tea

Horsetail tea is an excellent natural diuretic that increases the production of urine and eliminates excess fluid from the body. It can be a great tea for lowering blood pressure in people who have a lot of fluid retention, as the excess water in the body causes more stress on the heart, which can worsen hypertension.

Despite its benefits, this tea should only be taken occasionally, for instance, when it is harder to control blood pressure with other methods and when there is a lot of fluid retention. This tea must not be taken for more than one week, as it also leads to the elimination of important minerals through the urine.

Ingredients

  • 2 to 3 tablespoons of dry horsetail leaves;
  • 16.9 oz (500 ml) of boiling water.

Preparation method 

Place the horsetail leaves in the boiling water and let the mixture sit for five to ten minutes. Then strain the mixture and drink the tea while it is warm. This tea can be taken two to three times a day.

12. Valerian tea 

Valerian roots have excellent calming and relaxing properties that help improve blood circulation. In addition, valerian tea acts directly on the GABA neurotransmitter, which can help those who suffer from frequent anxiety attacks and have high blood pressure as a result. 

Ingredients

  • 5 grams of dried valerian root;
  • 1 cup of boiling water.

Preparation method

Place the valerian roots in a cup of boiling water and let the mixture soak for five to ten minutes. Then strain with a mesh sieve and drink two to three times a day. In some people, valerian tea can cause sleepiness during the day. If you experience any drowsiness, it should only be used at bedtime.

13. Stress management

Some patients may benefit from relaxation techniques if stress or anxiety plays a role in elevated blood pressure readings. Individualized cognitive behavioral therapies are found to be effective, as well as meditation, yoga or acupuncture. Learn more about soothing herbs that can be used to treat stress and anxiety naturally.

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Atualizado por Tua Saude editing team, em May de 2022. Clinical review por Manuel Reis - Registered Nurse, em May de 2022.

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Clinical review:
Manuel Reis
Registered Nurse
Manuel graduated in 2013 and is licensed to practice under the Ordem dos Enfermeiros de Portugal, with license #79026. He specializes in Advanced Clinical Phytotherapy.