How to Lower Blood Pressure: 8 Steps Backed by NIH and Trials

How to lower blood pressure comes down to which daily habits move the numbers, and by how much. We read the NHLBI treatment, causes and DASH pages, MedlinePlus, the NIH potassium fact sheet, the NHLBI home monitoring fact sheet and seven trials or meta-analyses on diet, salt, weight, exercise, alcohol and magnesium.

The DASH eating plan with less salt lowered systolic pressure by 11.5 mm Hg in people with hypertension in a 2001 trial, and NHLBI says it can work as well as medicine.^[4][1] Exercise, weight loss and drinking less each add a few more points.

How to lower blood pressure in 8 steps

The steps with the best evidence are the DASH eating plan, less sodium, more potassium from food, regular activity, weight loss and less alcohol, backed by home checks and medicine when needed.^[1][2] NHLBI says a treatment plan may use these lifestyle changes alone or together with medicines.^[1]

1. Eat the DASH way. On 2,000 calories a day that means 4 to 5 servings of vegetables, 4 to 5 of fruit and 2 to 3 of low-fat dairy daily, plus 4 to 5 servings of nuts, seeds or beans a week. It needs no special foods.^[2]
2. Cut sodium below 2,300 mg a day, then work toward 1,500 mg, which lowers blood pressure further.^[2]
3. Get more potassium from food. Adult targets are 3,400 mg a day for men and 2,600 mg for women.^[6] Beans, lentils, potatoes, dried fruit and leafy greens are good sources.
4. Move most days. NHLBI says even 10 minutes of walking a day may help, and sitting less helps too.^[1] Walking, strength work and wall squats all lowered blood pressure in a 2023 review of 270 trials.^[8]
5. Lose weight if you carry extra. Losing just 3% to 5% of your body weight can improve blood pressure.^[1]
6. Drink less alcohol, or stop. Heavy drinkers who cut back by about half saw the clearest drop.^[9][1]
7. Check your blood pressure at home. NHLBI says home readings with support from your care team can help people with hypertension lower their numbers.^[10]
8. Take prescribed medicine as directed. Lifestyle changes work alongside it, and many people need two or more medicines.^[1]

NHLBI also advises quitting smoking and sleeping 7 to 9 hours.^[1] The National Institute on Aging adds that treating sleep apnea and managing stress can help lower blood pressure.^[14]

How much each step lowered blood pressure in trials

Each trial tested one change, so the numbers do not simply add up. People who start with higher readings tend to see bigger drops.^[3][5]

How can I lower my blood pressure quickly?

No food, drink or breathing trick has been shown to lower blood pressure safely within minutes at home. The fastest proven lifestyle change is diet: in the DASH-Sodium trial, blood pressure dropped within each 30-day eating period.^[4] If a reading is very high, the quick and safe step is a call to your provider, who may start a medicine or change your dose.^[11]

NHLBI gives clear steps for a reading of 180/120 or higher. If you have no symptoms, wait 5 minutes and check again. If it is still high, call your provider.^[11] If it is still high and you have any warning signs, call 9-1-1 and do not wait to see if the number comes down on its own.^[11]

Searches for how to lower blood pressure immediately often turn up hot showers, garlic shots or cold water tricks. We found no trial behind any of them, so they are not in this guide.

What are natural ways to lower blood pressure with food?

DASH (Dietary Approaches to Stop Hypertension) is an eating plan rich in vegetables, fruit, whole grains, low-fat dairy, beans and nuts, and low in sodium and saturated fat.^[2] It is high in potassium, calcium, magnesium, fiber and protein. NHLBI says DASH plus a low-salt plan can be as effective as medicines.^[2][1]

In the original 1997 trial, 459 adults ate DASH meals for 8 weeks. Their blood pressure fell 5.5/3.0 mm Hg more than on a typical American diet, and 11.4/5.5 mm Hg more in the 133 people with hypertension.^[3]

Cutting salt adds to the effect. A 2013 review of 34 trials found that cutting about 4.4 g of salt a day lowered systolic pressure by 5.39 mm Hg in people with hypertension.^[5]

Potassium-rich foods are a core part of DASH. These are among the richest sources, using USDA data listed by the NIH:^[6]

People with kidney disease or who take certain medicines should ask a provider before adding a lot of potassium or using salt substitutes, because of the risk of high blood potassium.^[6] You can find more food guides in our blood pressure guides.

What causes high blood pressure?

Most high blood pressure builds slowly as blood vessels stiffen with age, often helped along by family history and daily habits.^[13] NHLBI lists a diet high in salt and low in potassium, too much alcohol or caffeine, too little activity, poor sleep and high stress as habits that raise it.^[13]

Some medicines raise it too. NHLBI names antidepressants, decongestants, hormonal birth control pills, and NSAIDs such as aspirin or ibuprofen.^[13] Do not stop any of them on your own; ask your provider whether another option fits.

Health problems can also play a part, including chronic kidney disease, sleep apnea, thyroid problems, obesity and some tumors.^[13] Stimulant drugs such as cocaine and methamphetamine raise blood pressure as well.^[13]

If you drink a lot of coffee or energy drinks, our guide on how long caffeine stays in your system explains how long each cup lingers, which helps when you time a home reading.

How do you check your blood pressure at home?

Self-measured blood pressure means using a cuff monitor at home, away from a clinic, to track your numbers over time.^[10] NHLBI suggests taking two to three readings 1 minute apart, at the same time each day, and sharing the log with your provider.^[10]

The NHLBI fact sheet lists these steps:^[10]

• For 30 minutes before, skip exercise, meals, caffeine and smoking.
• If you take blood pressure medicine, measure before your dose.
• Empty your bladder, then sit quietly for 5 minutes with your back supported.
• Put the cuff on your bare upper arm, above the elbow.
• Rest your arm on a table at heart level, feet flat and uncrossed.
• Do not talk or watch TV during the reading.

Compare your average with the standard adult categories:^[12]

A diagnosis takes two or more readings at separate appointments, so one high home number calls for a recheck.^[12] Ask your provider which target fits you.^[10]

What high blood pressure symptoms need a doctor right away?

High blood pressure usually causes no symptoms at all, which is why regular checks matter.^[12] Symptoms tend to appear only when pressure is dangerously high or has already caused serious problems.^[11] A reading of 180/120 or higher needs medical attention.^[11]

See a doctor right away, or call 9-1-1, if your blood pressure is 180/120 or higher and you have any of these:^[11]

• A sudden, severe headache
• Trouble breathing
• Sudden, severe pain in your chest, back or belly
• Numbness or weakness
• A sudden change in vision
• Problems talking

Who should be careful with these steps?

Before starting any exercise program, ask your provider what level of activity is right for you.^[1] If you are pregnant or planning a pregnancy, talk with your provider about your blood pressure medicines, since not all are safe in pregnancy.^[1]

Potassium pills and salt substitutes are not for everyone. People with kidney disease or on certain medicines can build up too much potassium.^[6] If you snore loudly or someone has seen you stop breathing in your sleep, tell your doctor, because sleep apnea can raise blood pressure.^[14][13]

When do you need blood pressure medicine?

Doctors start with lifestyle changes and add medicine when those are not enough or when readings are high, and many people need two or more medicines.^[1] Your provider may also use a risk calculator to weigh your chances of heart problems before deciding.^[1]

The common types NHLBI lists are ACE inhibitors and angiotensin II receptor blockers, which keep blood vessels from narrowing, calcium channel blockers, which let vessels relax, and diuretics such as thiazides, which remove extra water and sodium. Some come in one combined pill.^[1]

If side effects bother you, tell your provider. They may change the dose or switch the medicine.^[1] Do not stop on your own. High blood pressure usually has no symptoms, so you may not notice if it climbs again.^[12]

Do supplements lower blood pressure?

The evidence is small. A 2016 review of 34 trials with 2,028 people found that magnesium, at a median 368 mg a day for 3 months, lowered blood pressure by about 2.00/1.78 mm Hg.^[15] Potassium pills sold over the counter usually hold 99 mg or less, a tiny share of the daily target.^[6] No supplement replaces DASH eating, less salt or prescribed medicine. Read how we review supplements and our editorial policy for how we judge label doses against the trials.

What should be on your blood pressure checklist?

A short weekly checklist keeps the proven steps in view and gives your provider useful data. Use it as a starting point and adjust it with your care team.^[1][10]

• Log two to three home readings each morning, 1 minute apart.^[10]
• Check the sodium on every packaged food label and keep the day under 2,300 mg.^[2]
• Aim for 4 to 5 servings each of vegetables and fruit a day.^[2]
• Add beans, lentils or a potato for potassium, unless your provider has told you to limit it.^[6]
• Walk at least 10 minutes a day and build up from there.^[1]
• Count your drinks and cut back if you drink heavily.^[9]
• Bring your log and a list of all medicines, including cold pills and pain relievers, to each visit.^[13]

Bottom line

The best way to lower blood pressure is to stack the habits with real trial data behind them: DASH eating, less sodium, more potassium from food, regular movement, weight loss if needed and less alcohol. Diet changes showed results within a month in the DASH trials.^[4]

For most people the better first step is cutting sodium and shifting meals toward DASH, because those two changes together produced the biggest drops in the trials we read. If your readings stay at 130/80 or higher, or ever pass 180/120, bring in your provider, since many people need medicine as well.^[4][12][1]

This page is general information, not medical advice. Talk to your doctor or pharmacist before you start any supplement, especially if you are pregnant, take medicine or have a health condition. Read our medical disclaimer and how we review.