High blood pressure is a dangerous condition that can damage your heart. It affects one in three people in the US and 1 billion people worldwide. If left uncontrolled, high blood pressure raises your risk of heart disease and stroke. But there’s good news. There are a number of things you can do to lower your blood pressure naturally, even without medication. What creates high BP? What causes high blood pressure? High blood pressure usually develops over time. It can happen because of unhealthy lifestyle choices, such as not getting enough regular physical activity. Certain health conditions, such as diabetes and having obesity, can also increase the risk for developing high blood pressure. Can you feel high blood pressure? Unfortunately, high blood pressure can happen without feeling any abnormal symptoms. Moderate or severe headaches, anxiety, shortness of breath, nosebleeds, palpitations, or feeling of pulsations in the neck are some signs of high blood pressure. Here are 10 natural ways to combat high blood pressure. 1. Walk and exercise regularly Exercise is one of the best things you can do to lower high blood pressure. Regular exercise helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries. In fact, 150 minutes of moderate exercise, such as walking, or 75 minutes of vigorous exercise, such as running, per week, can help lower blood pressure and improve your heart health. What’s more, doing even more exercise than this reduces your blood pressure even further, according to the National Walkers’ Health Study. 2. Reduce your sodium intake Salt intake is high around the world. In large part, this is due to processed and prepared foods. For this reason, many public health efforts are aimed at lowering salt in the food industry. Many studies have linked high salt intake with high blood pressure and heart events, including stroke. However, more recent research indicates that the relationship between sodium and high blood pressure is less clear. One reason for this may be genetic differences in how people process sodium. About half of people with high blood pressure and a quarter of people with normal levels seem to have a sensitivity to salt. If you already have high blood pressure, it’s worth cutting back your sodium intake to see if it makes a difference. Swap out processed foods with fresh ones and try seasoning with herbs and spices rather than salt. 3. Drink less alcohol Drinking alcohol can raise blood pressure. In fact, alcohol is linked to 16% of high blood pressure cases around the world. While some research has suggested that low-to-moderate amounts of alcohol may protect the heart, those benefits may be offset by adverse effects. In the U.S., moderate alcohol consumption is defined as no more than one drink a day for women and two for men. If you drink more than that, cut back. 4. Eat more potassium-rich foods Potassium is an important mineral. It helps your body get rid of sodium and eases pressure on your blood vessels. Modern diets have increased most people’s sodium intake while decreasing potassium intake. To get a better balance of potassium to sodium in your diet, focus on eating fewer processed foods and more fresh, whole foods. Foods that are particularly high in potassium include:

• vegetables, especially leafy greens, tomatoes, potatoes, and sweet potatoes
• fruit, including melons, bananas, avocados, oranges, and apricots
• dairy, such as milk and yogurt
• tuna and salmon
• nuts and seeds
• beans

5. Cut back on caffeine If you’ve ever downed a cup of coffee before you’ve had your blood pressure taken, you’ll know that caffeine causes an instant boost. However, there’s not a lot of evidence to suggest that drinking caffeine regularly can cause a lasting increase. In fact, people who drink caffeinated coffee and tea tend to have a lower risk of heart disease, including high blood pressure, than those who don’t drink it. Caffeine may have a stronger effect on people who don’t consume it regularly. If you suspect you’re caffeine-sensitive, cut back to see if it lowers your blood pressure 6. Learn to manage stress Stress is a key driver of high blood pressure. When you’re chronically stressed, your body is in a constant fight-or-flight mode. On a physical level, that means a faster heart rate and constricted blood vessels. When you experience stress, you might also be more likely to engage in other behaviors, such as drinking alcohol or eating unhealthful food that can adversely affect blood pressure. Several studies have explored how reducing stress can help lower blood pressure. Here are two evidence-based tips to try: Listen to soothing music: Calming music can help relax your nervous system. Research has shown it’s an effective complement to other blood pressure therapies. 7. Eat dark chocolate or cocoa Here’s a piece of advice you can really get behind. While eating massive amounts of dark chocolate probably won’t help your heart, small amounts may. That’s because dark chocolate and cocoa powder are rich in flavonoids, which are plant compounds that cause blood vessels to dilate. A review of studies found that flavonoid-rich cocoa improved several markers of heart health over the short term, including lowering blood pressure. For the strongest effects, use non-alkalized cocoa powder, which is especially high in flavonoids and has no added sugars. 8. Lose weight In people with overweight, losing weight can make a big difference to heart health. According to a 2016 study, losing 5% of your body mass could significantly lower high blood pressure. In previous studies, losing 17.64 pounds (8 kilograms) was linked to lowering systolic blood pressure by 8.5 mm Hg and diastolic blood pressure by 6.5 mm Hg. 9. Quit smoking Among the many reasons to quit smoking is that the habit is a strong risk factor for heart disease. Every puff of cigarette smoke causes a slight, temporary increase in blood pressure. The chemicals in tobacco are also known to damage blood vessels. 10. Cut added sugar and refined carbs There’s a growing body of research showing a link between added sugar and high blood pressure. In the Framingham Women’s Health Study, women who drank even one soda per day had higher levels than those who drank less than one soda per day. Another study found that having one less sugar-sweetened beverage per day was linked to lower blood pressure.