You can lower high blood pressure naturally through simple changes to your daily habits. Things like eating better foods, moving your body more, and managing stress can make a real difference in your numbers.

High blood pressure affects nearly half of American adults. The good news? You have more control than you think.

Eat Heart-Healthy Foods

What you eat matters a lot. The DASH diet lowers blood pressure by 11 points in people with high readings.

Focus on these foods:

• Fresh fruits and vegetables
• Whole grains like brown rice and oats
• Fish, chicken, and beans
• Low-fat milk, yogurt, and cheese

Cut back on salt. Most of us eat way too much. Try to keep it under 1,500 mg per day. Skip processed foods since they hide lots of salt.

Move Your Body Daily

Exercise drops blood pressure by 5 to 8 points. 

Try these:

• Walk for 30 minutes daily 
• Swim or bike
• Do yard work or dancing
• Take the stairs

At Yorktown Health Vernon Hills Primary Care, we help patients find exercise plans that fit their lives.

Manage Your Weight

Losing just 5% of your body weight can help. For a 200-pound person, that’s only 10 pounds. Every pound lost can drop your blood pressure by 1 point.

Reduce Stress

Stress makes your blood pressure go up. Try deep breathing for a few minutes each day. Do things you enjoy. Get enough sleep—at least 7 hours nightly.

Final Thoughts

Small changes add up to big results. Start with one thing today. Maybe take a walk or add more veggies to dinner.

Need help managing your blood pressure? At Yorktown Health Vernon Hills Primary Care, our team offers complete hypertension management and chronic disease care. We’re here to support your health journey. Contact us to get started today.