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10 things you can start today to lower your blood pressure naturally

Written by Meg Donahue
mamasezz vegan meals to reduce blood pressure

Quick Take

1 in 3 Americans have high blood pressure (hypertension)  and for some, this means they're considered "high risk" during the COVID-19 pandemic. The good news is, there are steps you can take at home to lower your blood pressure naturally and reduce your "high risk" status.

Before we begin: get heart healthy meals delivered!

A whole food plant-based diet has been proven to lower blood pressure naturally and reduce risk for heart disease.

Not sure where to start with a plant-based diet? Try the MamaSezz Heart Healthy Bundle (no salt) to get ready-made and delicious whole food plant-based meals dropped at your door. No cooking required, just heat and eat!

Order your MamaSezz Heart Healthy Bundle now. 

On this page

What is high blood pressure and what are the symptoms?

What causes high blood pressure?

10 ways to lower your blood pressure naturally

Key takeaways

What is high blood pressure and what are the symptoms?

The American Heart Association defines high blood pressure, or hypertesnion, as "when your blood pressure, the force of your blood pushing against the walls of your blood vessels, is consistently too high." 

If your blood pressure is 130/80 or higher you are said to have hypertension. 

High blood pressure is a dangerous condition because it makes your heart work harder to get blood pumping throughout your body. Uncontrolled hypertension can lead to the hardening of arteries, stroke, kidney disease, sexual dysfunction, and heart failure. 

Symptoms of high blood pressure

Hypertension is often called the silent killer because there are many times no symptoms in a person with high blood pressure. In fact, a third of hypertensive adults don't even know they have high blood pressure.

That said, some people do experience the following signs of high blood pressure, according to WebMD:

  • Severe headache
  • Fatigue or confusion
  • Vision problems
  • Chest pain
  • Difficulty breathing
  • Irregular heartbeat
  • Blood in the urine
  • Pounding in your chest, neck, or ears

What causes high blood pressure?

There may be some genetic components when it comes to developing high blood pressure, but often times, hypertension risk factors are related to lifestyle. This is good news because it means you can make certain lifestyle changes, if needed, to lower your risk of developing, or even to reverse, hypertension.  

These risk factors include:

  • Being overweight 
  • Eating a Standard American Diet, high in sodium
  • A sedentary lifestyle 
  • Overconsumption of alcohol
  • High cholesterol
  • Type 2 Diabetes
  • Smoking
  • Chronic stress

10 ways to lower your blood pressure naturally

1. Go for walks

go for walks

On of the best things you can do to lower your blood pressure naturally is to up your exercise. You don't need to run a marathon - or even run at all. A 40-minute brisk walk will do just fine. (1)

2. Cut down on sodium

90% of Americans are eating more sodium than the daily recommended amount (2). The American Heart Association says no more 2,300 mg a day with an ideal limit of 1,500 mg a day.

Too much salt raises the amount of sodium in your bloodstream and makes it harder for your kidneys to regulate fluid. All this extra fluid leads to higher blood pressure and puts quite a strain on the blood vessels leading to the kidneys.

Here are 5 ways you can reduce your sodium intake at home.

(Pro tip for those who don't want to cook: get ready-made no salt meals delivered by MamaSezz. Browse MamaSezz no salt meals here.)

3. Reduce alcohol


Drinking alcohol can have short-term and long-term effects on blood pressure -- and binge-drinking in particular is especially hard on your blood vessels. 

Try cutting back on your alcohol consumption by swapping your cocktails for these 10 vegan mocktail recipes (which also happen to boost your immune system!). 

4. Swap out caffeine

While coffee and caffeine can be heart heathy choices for some, if you're sensitive to caffeine and have high blood pressure, it may be time to ditch coffee. Can't imagine your mornings without a cup of Joe? Keep your morning routine alive and well with these 5 healthy vegan coffee alternatives.  

5. Lower your stress levels

Easier said than done, right? But stress can make high blood pressure worse. So it may be time to learn some stress management techniques to get your hypertension under control. Here are 3 ways to reduce stress and build emotional resilience

6. Lose weight (if you need to)

Being overweight ups your chances of developing hypertension. If you are overweight, losing weight can help you reduce your blood pressure (3). Struggling to meet your weight loss goals? Lose weight naturally with a whole food plant-based diet.

Need help getting started? Try the MamaSezz Weight Loss program here to get ready-made and plant-based meals for weight loss delivered to your door

7. Quit smoking

give up smoking

Smoking ups your chances of heart disease, big time. If you're a smoker with high blood pressure, quitting can help reduce your risk for heart attack and stroke. 

8. Swap refined sugar for natural sweeteners

refined sugar

Eating too much refined sugar can lead to weight gain, and as we mentioned above, being overweight is a significant contributor to hypertension. 

Not sure how to satiate your sweet tooth without refined sugar? Check out our guide to stopping your sugar addiction (don't worry - we cover all our favorite ways to enjoy plant-based dessert and natural sweeteners).  

9. Load up on berries


Eating berries, specifically strawberries and blueberries, can help reduce your risk for developing heart disease, keep your blood pressure in check, and reduce your cholesterol levels (4).

10. Eat plant-based foods (specifically ones high in calcium, magnesium, and potassium)

Eating a whole food plant-based diet is a great way to get all the nutrients you need -- while cutting back on the less healthy stuff. Plant-based foods high in potassium, magnesium, and calcium are particularly beneficial for those hoping to lower their blood pressure.

Potassium can help your body get rid of excess sodium and ease pressure on your blood vessels. Plant-based foods high in potassium include: 

  • Bananas
  • Leafy greens
  • Melons
  • Avocados
  • Oranges
  • Apricots
  • Nuts and seeds
  • Beans

Magnesium is a mineral that relaxes your blood vessels. Plant-based foods high in magnesium include:

  • Avocados
  • Nuts and seeds
  • Legumes
  • Tofu
  • Whole grains
  • Bananas
  • Leafy greens

Having low calcium levels is linked with high blood pressure. And contrary to popular belief, you do not need to consume cow's milk to get your recommended intake of calcium. You can get plenty of calcium on a plant-based diet! Plant-based foods high in calcium include:

  • Collard greens
  • Broccoli rabe
  • Kale
  • Soybeans
  • Bok Choy
  • Figs
  • Broccoli 
  • Oranges 

Ready to get started with your new healthier lifestyle?

Get ready-made and heart healthy meals delivered by MamaSezz. Plant-based versions of comfort food classics like Hungarian Mushroom Stew, Gardener's Pie, Millie's Chili, Lazy Lasagna, and more. 

Check out MamaSezz plant-based meal bundles here

Key Takeaways

Lower your blood pressure naturally with these lifestyle changes:

  • Go for walks
  • Cut down on sodium
  • Reduce alcohol
  • Swap out caffeine
  • Try these stress management tips
  • Lose weight if you need to
  • Quit smoking
  • Cut out refined sugar
  • Load up on berries
  • Eat plant-based foods (specifically ones high in calcium, magnesium, and potassium)
  • Order MamaSezz ready-made meals to get heart healthy and plant-based comfort foods delivered to your door. All you do is heat and eat! 


(1) WebMD

(2) Healthline 

(3) NCBI



By Ali Brown

Ali is a mom, wife, and nutrition and lifestyle writer and editor. She has her Plant-Based Nutrition Certificate from the T. Colin Campbell Center for Nutrition Studies.

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