Jump to content

Choose locationChoose Location
  • Sign in or Enroll
    • Open I want to choose my medical group or hospital
    • Clear my location
Change Location
Sutter Health
  • Video Visits
  • Find Doctors
  • Find Locations
  • Treatments & Services
  • Locations
  • Sign in or Enroll
    • Video Visits
    • Find Doctors
    • Find Locations
    • Treatments & Services
    • COVID-19 Resources
    • Pay a Bill
    • Symptom Checker
    • Get Care Today
    • Health & Wellness
    • Classes & Events
    • Research & Clinical Trials
    • For Patients
    • About Sutter Health
    • Giving
    • Volunteering
    • Careers
    • News
    • For Medical Professionals
    • Other Business Services
Close Search
  • Home
  • Ask an Expert
  • Natural ways to lower blood pressure?
Content

Ask An Expert

Natural ways to lower blood pressure?

Ask the Expert Team

Ask the Expert Team

Sutter Health

Question:

I'm a 41-year-old woman who exercises regularly and eats healthy food. High cholesterol and high blood pressure run in my family. My blood pressure is borderline high. Are there natural ways to lower blood pressure without medications?

Answer:

If by borderline high, you mean your blood pressure is 130-140/80-90, then lifestyle modification should be your initial attempt to lower it. National Institute of Health guidelines recommend:
  1. Weight reduction if you are overweight, i.e. if your Body Mass Index is >25.
  2. Adopt the Dietary Approach to Stop Hypertension (DASH) eating plan, which is rich in potassium and calcium and low in salt.
  3. Physical activity, such as 30-45 minutes of walking and getting 10,000 steps per day.
  4. Moderate alcohol if you enjoy it. For women, this is one drink a day. More than that, and you may get the opposite effects. It also won't work if it stimulates your appetite too much.
I also advocate additional natural ways to lower BP when I counsel my patients. These include stress management, communion with nature at least once a week and considering yoga, tai chi, or other meditation-type body-mind-spirit practices. Every day, find at least one thing that makes you feel happy or grateful. Even though there is no hardcore scientific data on these approaches, I still recommend them to everyone I know and I practice them daily.

However, if your blood pressure is higher than 140/90, or if the above natural measures do not work well enough after three to six months, then you'll likely need to go on a medication.

Be sure you measure your blood pressure with an upper arm digital device at different times of the day and night, log it, and show it to your doctor. People who show wide variations will need special considerations.

Related Questions

Question
  • Best Cold Medications for High Blood Pressure Patients
    What is a good over-the-counter chest cold congestion medicine, for someone with high blood pressure?
  • Should High Blood Pressure Medication Be Changed?
    I take medication for high blood pressure. My current numbers are 138/87 to 140/94. Is that okay or should my medication be changed? It's been over a year since I started taking the medication.
  • Natural Ways to Lower Cholesterol
    I'm looking for a natural way to lower my cholesterol. Besides watching what I eat and exercising, is there anything else, like dietary supplements, that would work?
  • Tips to Lower Cholesterol
    What's a bigger dietary cause of high cholesterol -- animal protein like eggs and meat, or high-sugar foods and simple carbs? Seems like I'm hearing a lot more about the harm of sugar these days.
  • Low Blood Pressure Symptoms and Treatment
    When is blood pressure too low? Also what are the signs of low blood pressure, and should it be treated?

Back to Fitness

The Sutter Health Network of Care
Expertise to fit your needs
Primary Care

Check-ups, screenings and sick visits for adults and children.

Specialty Care

Expertise and advanced technologies in all areas of medicine.

Emergency Care

For serious accidents, injuries and conditions that require immediate medical care.

Urgent Care

After-hours, weekend and holiday services.

Walk-In Care

Convenient walk-in care clinics for your non-urgent health needs.

About Sutter

  • About Our Network
  • Annual Report
  • Awards
  • Community Benefit
  • Contact Us
  • News
  • Giving
  • Find Care

  • Birth Centers
  • Care Centers
  • Emergency Rooms
  • Hospitals
  • Imaging
  • Labs
  • Surgery Centers
  • Urgent Care
  • Walk-In Care
  • View All >
  • Featured Services

  • Behavioral Health
  • Cancer Services
  • Family Medicine
  • Home Health and Hospice
  • Orthopedics
  • Pediatrics
  • Pregnancy
  • Primary Care
  • Women's Health
  • View All >
  • Patient Resources

  • Accepted Health Plans
  • Classes and Events
  • Estimate Costs
  • Health and Wellness
  • Medical Records
  • Medicare Advantage
  • My Health Online
  • Pay a Bill
  • Symptom Checker
  • Our Team

  • For Employees
  • Physician Careers
  • Recruiting Events
  • Residencies and Fellowships
  • Sutter Careers
  • Vendors
  • Volunteers
    • ADA Accessibility
    • Contact
    • Privacy
    • Do Not Sell My Personal Information

    • LinkedIn Opens new window
    • YouTube Opens new window
    • Facebook Opens new window
    • Twitter Opens new window
    • Glassdoor Opens new window
    • Instagram Opens new window

    Copyright © 2022 Sutter Health. All rights reserved. Sutter Health is a registered trademark of Sutter Health ®, Reg. U.S. Patent & Trademark office.

    Cookie Policy

    We use cookies to give you the best possible user experience. By continuing to use the site, you agree to the use of cookies. Privacy Policy Cookie Preferences

    Privacy Policy Cookie Preferences