The British Heart Foundation has highlighted nine natural ways people can help bring their blood pressure down. Regina Giblin, a senior cardiac nurse at the charity, shared practical advice for managing high blood pressure without relying solely on medication.
High blood pressure, also known as hypertension, happens when the pressure of blood against the artery walls remains consistently too high. It is often described as a “silent” condition because it may not cause obvious symptoms, yet over time it can raise the risk of serious problems including heart attack, stroke and kidney disease. Regular checks are therefore important so people know their blood pressure readings.
1. Cut down on salt
One key step is cutting back on salt. Eating too much salt can cause the body to retain extra water, which may push blood pressure higher. Most of the salt in many diets comes not from the salt shaker but from processed foods, ready meals, soups, sauces and processed meats. Preparing meals from scratch and seasoning food with herbs and spices instead of salt can gradually help make a difference.
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2. Eat a balanced diet
A balanced, heart-friendly diet is also important for keeping blood vessels healthy. The British Heart Foundation recommends plenty of fruit and vegetables, wholegrains, lean sources of protein and healthier fats. Eating patterns such as the DASH diet and Mediterranean-style diet have been shown to support healthy blood pressure. Similar changes include choosing wholegrains, adding unsalted nuts, seeds or pulses, eating more fruit and vegetables, and using small amounts of unsaturated oils.
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