Natural Ways to Lower Your Blood Pressure
By Dr Christopher Irwin · MBChB, FRACGP, MMed (Skin Cancer), FACAM, ASCD · Published 9 July 2026 · Reviewed 9 July 2026
What actually works to lower blood pressure, how much difference each change makes in mmHg, and when lifestyle measures are enough on their own — based on current Australian and international evidence. This is general information; bring it along to talk things through with your GP.
What counts as high blood pressure?
Blood pressure is recorded as two numbers: systolic (the pressure when your heart beats) over diastolic (the pressure between beats). In Australian practice, blood pressure that is persistently 140/90 mmHg or higher in the clinic — or 135/85 mmHg or higher on home monitoring — is generally considered high (hypertension).
High blood pressure usually causes no symptoms, yet it is the largest single contributor to heart disease and stroke in Australia. Around one in three Australian adults has hypertension, and many do not know it. The only way to know is to have your blood pressure measured — ideally on more than one occasion, since a single high reading does not make the diagnosis.
How much can lifestyle changes really lower blood pressure?
More than most people expect. Each change below has been tested in randomised controlled trials, and the effects add up when combined.
Approximate reductions in people with high blood pressure, from randomised trial evidence.
Effects are approximate averages and vary between individuals. For comparison, a single standard-dose blood pressure medication typically lowers systolic BP by about 9 mmHg.
Even small reductions matter: population studies show each 10 mmHg fall in systolic blood pressure substantially reduces the risk of stroke, heart attack and heart failure.
How much salt should I eat to lower my blood pressure?
Salt (sodium) is the single most important dietary driver of blood pressure. Australians eat an average of about 9.6 grams of salt per day — nearly double the recommended maximum of 5 grams (about one teaspoon, including salt already inside packaged food).
Reducing salt to around 5 grams per day lowers systolic blood pressure by roughly 4–5 mmHg in people with hypertension. In practice:
- Around 75% of salt comes from packaged and processed food, not the shaker — bread, processed meats, cheese, sauces, stock, takeaway and snack foods are the biggest sources.
- Check labels: aim for foods with less than 400 mg sodium per 100 g; under 120 mg per 100 g is considered low-salt.
- Cook with herbs, spices, lemon, garlic and vinegar instead of salt — taste preferences genuinely reset within a few weeks.
Should I switch to potassium-enriched salt?
For most people with high blood pressure, yes — this is one of the easiest evidence-based changes available. Potassium-enriched salt (sold in Australian supermarkets as “reduced-sodium” or “potassium salt”) replaces part of the sodium with potassium. A large randomised trial of nearly 21,000 people found that switching lowered blood pressure and reduced strokes, major cardiovascular events and deaths. In 2025, Hypertension Australia and the National Hypertension Taskforce released a position statement recommending potassium-enriched salt for most patients with hypertension.
What is the DASH diet and how well does it work?
DASH (Dietary Approaches to Stop Hypertension) is the most rigorously tested eating pattern for blood pressure. In the original randomised trial it lowered systolic blood pressure by up to 11 mmHg in people with hypertension — within eight weeks, and without any weight loss or salt restriction. Combining DASH with salt reduction works even better.
DASH is not a commercial program — it is simply a way of eating that is naturally rich in potassium, magnesium, calcium and fibre:
- Plenty of: vegetables (4–5 serves/day), fruit (4–5 serves/day), wholegrains, legumes, nuts and seeds
- Moderate: reduced-fat dairy, fish, poultry, lean meat, olive oil
- Limited: processed meats, salty packaged foods, sugary drinks, sweets and saturated fats
A Mediterranean-style diet has similar cardiovascular benefits and suits many people better — the overlap between the two is large, and either is an excellent choice.
How much exercise does it take to lower blood pressure?
Regular aerobic exercise lowers systolic blood pressure by an average of 5–8 mmHg in people with hypertension. The Australian guideline target is:
- At least 150 minutes per week of moderate-intensity activity (brisk walking, cycling, swimming) — ideally spread over most days, or
- 75 minutes per week of vigorous activity, plus
- Muscle-strengthening exercise twice a week, which independently lowers blood pressure.
You do not need a gym: three brisk 10-minute walks a day count. Blood pressure benefits appear within about 8–12 weeks of consistent activity, but disappear if you stop — consistency beats intensity.
Does losing weight lower blood pressure?
Yes, reliably. On average, systolic blood pressure falls by about 1 mmHg for every kilogram lost, so a 5–10 kg reduction can deliver a 5–10 mmHg improvement. Weight loss also improves the effectiveness of blood pressure medications and reduces sleep apnoea, which itself drives blood pressure up.
Waist circumference matters as much as the scales: for cardiovascular risk, aim for below 94 cm (men) or 80 cm (women). Your GP can help you set a realistic target and discuss the full range of options if weight has been difficult to shift.
Does alcohol raise blood pressure?
Yes — the effect is dose-dependent, and there is no level of alcohol intake that lowers blood pressure. In people who drink heavily, cutting down towards recommended limits lowers systolic blood pressure by around 4–5 mmHg.
Australian guidelines recommend no more than 10 standard drinks per week and no more than 4 on any one day to reduce health risks — and for blood pressure specifically, less is better still. Alcohol-free days each week are a practical starting point.
Do stress, sleep and caffeine affect blood pressure?
Sleep
Poor sleep — particularly obstructive sleep apnoea (loud snoring, witnessed pauses in breathing, unrefreshing sleep) — is a common and treatable driver of high blood pressure, especially blood pressure that resists treatment. If this sounds like you, mention it to your GP; a sleep study may be worthwhile. Aiming for 7–9 hours of regular sleep supports healthy blood pressure.
Stress
Stress raises blood pressure acutely, and chronic stress often drives the habits that raise it long-term (salt-heavy convenience food, alcohol, inactivity). Structured approaches — regular exercise, mindfulness-based programs, and breathing techniques — produce modest blood pressure reductions and are worth including, though they work best alongside the dietary and activity changes above rather than instead of them.
Caffeine
Coffee raises blood pressure briefly (for 1–3 hours), but regular moderate intake — up to about 3 cups a day — is not associated with sustained hypertension in most people. There is no need for most people with high blood pressure to give up coffee, though it is sensible to avoid caffeine just before having your blood pressure measured.
What about smoking and vaping?
Each cigarette raises blood pressure temporarily, and smoking greatly multiplies the damage high blood pressure does to arteries — the combination sharply accelerates heart attack and stroke risk. Quitting is the single most powerful thing a smoker can do for cardiovascular health, even though its effect on resting blood pressure readings is modest. Your GP can prescribe effective supports; Quitline is available on 13 78 48.
Do supplements lower blood pressure?
Evidence for supplements is far weaker than for the food-based changes above. Briefly:
- Potassium — best obtained from food (fruit, vegetables, legumes, dairy) or potassium-enriched salt rather than tablets; increasing dietary potassium lowers blood pressure in people with hypertension.
- Beetroot juice, magnesium, fish oil, garlic — small trials suggest modest effects, but the evidence is not strong enough to recommend them as treatment.
- Liquorice — genuinely raises blood pressure and is worth avoiding, including liquorice tea and some herbal products.
Always tell your GP about supplements you take, as some interact with blood pressure medications.
When are lifestyle changes not enough?
Lifestyle measures are the foundation for everyone with high blood pressure — but medication is recommended in addition when:
- Blood pressure remains high despite a genuine trial of lifestyle change (usually 3–6 months for lower-risk patients);
- Blood pressure is markedly elevated (for example, persistently ≥160/100 mmHg); or
- Your overall cardiovascular risk is raised — because of diabetes, kidney disease, previous heart disease or stroke, or your calculated risk score.
In Australia, this decision uses the Australian CVD Risk Calculator, which combines your blood pressure with age, cholesterol, smoking, diabetes and other factors. If you are 45–79 (or 30+ for Aboriginal and Torres Strait Islander people), a Medicare-funded Heart Health Check with your GP covers this assessment.
High blood pressure has no symptoms — the only way to know is to check. A Heart Health Check with one of our GPs at Ivanhoe or Diamond Creek includes blood pressure assessment, cholesterol testing and your personal cardiovascular risk score, plus a plan tailored to you.
Please note: this guide provides general information and is not a substitute for personal medical advice. Blood pressure targets and treatment decisions vary between individuals, and the figures quoted are averages from clinical research. Do not start, stop or change any medication based on this information. If you experience chest pain, a severe headache with very high readings, sudden weakness, or difficulty speaking, call 000 immediately.
References
Links open the PubMed record (or official guideline) for each source.
- Guideline for the diagnosis and management of hypertension in adults — 2016 — Gabb GM, et al. Medical Journal of Australia, 2016.
- National Hypertension Taskforce of Australia: a roadmap to achieve 70% blood pressure control by 2030 — Schutte AE, et al. Medical Journal of Australia, 2024.
- 2017 ACC/AHA Guideline for the Management of High Blood Pressure in Adults — Whelton PK, et al. Hypertension, 2018.
- Blood pressure lowering for prevention of cardiovascular disease and death: a systematic review and meta-analysis — Ettehad D, et al. The Lancet, 2016.
- Effect of longer term modest salt reduction on blood pressure: Cochrane systematic review and meta-analysis — He FJ, et al. BMJ, 2013.
- Effect of Salt Substitution on Cardiovascular Events and Death (SSaSS) — Neal B, et al. New England Journal of Medicine, 2021.
- Potassium-enriched salt for patients with hypertension: a Hypertension Australia and National Hypertension Taskforce Position Statement — Xu X, et al. Journal of Hypertension, 2026.
- A clinical trial of the effects of dietary patterns on blood pressure (DASH) — Appel LJ, et al. New England Journal of Medicine, 1997.
- Effects on blood pressure of reduced dietary sodium and the DASH diet — Sacks FM, et al. New England Journal of Medicine, 2001.
- Exercise training for blood pressure: a systematic review and meta-analysis — Cornelissen VA, Smart NA. Journal of the American Heart Association, 2013.
- Influence of weight reduction on blood pressure: a meta-analysis of randomized controlled trials — Neter JE, et al. Hypertension, 2003.
- The effect of a reduction in alcohol consumption on blood pressure: a systematic review and meta-analysis — Roerecke M, et al. Lancet Public Health, 2017.
- Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analyses — Aburto NJ, et al. BMJ, 2013.
- Australian guidelines to reduce health risks from drinking alcohol — National Health and Medical Research Council, 2020.
- Australian Guideline for assessing and managing cardiovascular disease risk — 2023.
Frequently asked questions
- How quickly can I lower my blood pressure naturally?
- Salt reduction and the DASH diet produce measurable changes within 1–4 weeks; exercise benefits appear over 8–12 weeks; weight-loss effects build gradually. Blood pressure returns to baseline if changes lapse, so sustainability matters more than speed.
- Can drinking more water lower blood pressure?
- No — staying hydrated is healthy, but extra water does not meaningfully lower blood pressure. Focus on the changes with strong evidence: less salt, more potassium-rich foods, a DASH-style diet, exercise, weight management and less alcohol.
- Is high blood pressure reversible?
- For many people with mild hypertension — particularly where weight, salt intake, alcohol or inactivity are contributing — blood pressure can return to the normal range with sustained lifestyle change. Others have a strong genetic or age-related component and will need medication as well. Both situations are common and manageable.
- What should my home blood pressure readings be?
- On home monitoring, readings persistently at or above 135/85 mmHg are generally considered high. Measure seated, after 5 minutes of rest, with your arm supported at heart level — take two readings morning and evening for a week and bring the results to your appointment.
- Does anxiety cause high blood pressure?
- Anxiety raises blood pressure temporarily — including the white-coat rise some people get at the clinic — but is not a proven cause of sustained hypertension on its own. Home or 24-hour ambulatory monitoring helps separate the two, and your GP can arrange this if there is doubt about your true blood pressure.
- Should I stop my medication if my readings improve?
- Never without medical advice. If your lifestyle changes have improved your readings, that is excellent — book a review. In selected cases medication can be carefully reduced under GP supervision with home monitoring, but stopping abruptly can cause a rebound rise in blood pressure.