What's the Best Way to Lower Your Blood Pressure?

More than a quarter of adults in the U.S. have hypertension. For those over 60, that number jumps to 2 out of 3. Nutrition Diva reviews the best ways to lower your blood pressure with diet.

Monica Reinagel, MS, LD/N, CNS
1-minute read


Q. "What the best way to lower your blood pressure, other than medication?"

A. Here are 3 tips for lowering blood pressure without medication. (Please don't discontinue any prescribed medication without consulting with your doctor first!)

Tip #1: Trim Down

One highly effective way to lower high blood pressure is to lose weight if you need to.  Being overweight or obese dramatically increases your risk of hypertension (and other health issues).  Losing weight can often eliminate the need for high blood pressure medications. 

See also: How to Lose Weight Without Dieting


Tip #2: Pile on the Potassium

People with high blood pressure are often advised to restrict salt. Although this is an effective strategy, many people find a low sodium diet so unpalatable that they aren't successful at cutting salt.  A more effective strategy may be a moderate reduction in salt coupled with an increase in potassium. For tips on foods high in potassium, see my Potassium Cheat Sheet.

See also: Can You Compensate for a High Sodium Diet?


Tip #3: Get Fishy

A recent meta-analysis found that omega-3 fats from fish or fish oil supplements can reduce blood pressure - along with myriad other health and heart benefits.  The American Heart Association recommends eating fish at least twice a week. Fatty fish like salmon are especially rich in omega-3s.

See also: Should You be Worried About Mercury in Fish?


Blood pressure measurement image courtesy of Shutterstock.

About the Author

Monica Reinagel, MS, LD/N, CNS

Monica Reinagel is a board-certified licensed nutritionist, author, and the creator of one of iTunes' most highly ranked health and fitness podcasts. Her advice is regularly featured on the TODAY show, Dr. Oz, NPR, and in the nation's leading newspapers, magazines, and websites. Do you have a nutrition question? Call the Nutrition Diva listener line at 443-961-6206. Your question could be featured on the show.