High blood pressure, or hypertension, is a common condition affecting nearly half of adults in the United States. It raises your risk of heart disease, stroke and kidney problems. The good news? Simple lifestyle changes can help lower your blood pressure naturally. Medication is not always needed.

Alana A. Lewis, MD, a cardiologist at Northwestern Medicine, breaks down seven natural ways to lower your blood pressure.

Why Blood Pressure Matters

• Systolic (top or first number): Pressure in your arteries when your heart beats
• Diastolic (bottom or second number): Pressure in your arteries when your heart rests between beats

For example, if your blood pressure is 120/80, 120 is systolic and 80 is diastolic.

Blood Pressure Chart

• Normal blood pressure: Less than 120/80 mmHg
• Elevated blood pressure: 120 – 129/less than 80 mmHg
• Hypertension stage 1: 130 – 139/80 – 89 mmHg
• Hypertension stage 2: 140/90 mmHg or higher
• Hypertensive crisis: 180/120 mmHg or higher

Keep this infographic handy the next time you’re getting your blood pressure checked.

What You Can Do to Lower Your Blood Pressure

Here are seven things you can start doing today to lower your blood pressure and take care of your heart:

1. Eat more heart-healthy foods. Your diet plays a major role in controlling blood pressure.
   Add more of these foods to your meals:
• Leafy greens like spinach and kale (high in magnesium)
• Bananas (high in potassium)
• Berries (high in nitrates)
• Whole grains (high in fiber)
Avoid:
• Processed foods
• Salty snacks
• Fast food
• Sugary drinks
2. Cut back on salt. Too much sodium raises blood pressure. Aim for less than 1,500 milligrams (mg) per day, or about a half teaspoon. Try these:
   • Read food labels and choose low-sodium or no-salt-added products.
   • Use herbs and spices instead of salt.
   • Cook at home more often with fresh, whole foods.
3. Move more every day. Exercise helps your heart stay strong and can reduce blood pressure. Even small amounts of movement can help if done regularly. Try:
• Walking 30 minutes a day
• Dancing
• Riding a bike
• Yoga
4. Don’t use tobacco. If you smoke, quitting is one of the best things you can do for your heart and lungs. Ask for help from your doctor on strategies to quit.
5. Avoid alcohol consumption. Alcohol use can lead to blood pressure spikes, and regular heavy drinking can increase your risk of developing hypertension. If you are concerned about your drinking, talk to your doctor or a therapist, or look for support groups.
6. Prioritize sleep. Lack of sleep can raise your blood pressure. Most adults need at least eight hours of sleep each night. Here are three tips for better sleep:
• Stick to a schedule.
• Turn off screens 30 minutes before bed.
• Keep your room cool and dark.
7. Manage stress. Stress causes your body to release hormones that raise blood pressure. Take time to relax each day. Ideas that can help:
• Deep breathing or meditation. Even just five minutes a day of focused breathing can help your body relax and lower your blood pressure naturally. Try this simple exercise:
• Inhale for four seconds
• Hold for four seconds
• Exhale for four seconds
• Repeat for a few minutes
• Listen to calming music. YouTube has a vast, free selection.
• Talk to a supportive friend.
• Spend time in nature. There are decades of research behind the health benefits of forest bathing.

"If you have hypertension, a renewed focus on healthy lifestyle practices can help lower your blood pressure and ultimately reduce your risk for cardiovascular disease," says Dr. Lewis.

Home Monitoring

If your blood pressure is higher than normal, talk to your doctor about home blood pressure monitoring so you can see how your daily habits influence your blood pressure. The American Heart Association recommends an upper-arm, cuff-style monitor that is automatic.

When monitoring at home:

• Check your blood pressure every morning after using the bathroom (a full bladder can increase your blood pressure) and after you have rested for three to five minutes.
• While taking your blood pressure, refrain from talking and crossing your legs to get the most accurate reading.
• Record your results to track your progress.

By keeping track, you can see what lifestyle changes are working for you.