---
title: "How to Lower Blood Pressure Naturally: Diet and Lifestyle Changes That Work"
description: "How to lower blood pressure naturally: how much salt is too much, the foods that help, the DASH diet, and how exercise and alcohol affect your blood pressure."
---

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# How to Lower Blood Pressure Naturally: Diet and Lifestyle Changes That Work

[![Robbie Clark](https://blog.healthbank.io/hs-fs/hubfs/Blog/Authors/robbie-clark-avatar.png?width=32&height=32&name=robbie-clark-avatar.png)Robbie Clark](https://www.healthbank.io/p/robbie-clark) 23 Oct 2026

Written by [Robbie Clark](https://www.healthbank.io/p/robbie-clark), BExSc (Nutrition), M (Nutr+Diet), Accredited Practising Dietitian (APD) and Exercise Scientist · Last updated 23 October 2026 · [11 references](https://blog.healthbank.io/how-to-lower-blood-pressure-naturally-diet-and-lifestyle-changes-that-work#references)

The short answer

- **Cut back on salt:** aim for less than 5 g a day (about a teaspoon). Most Australians eat almost double that.[8](https://blog.healthbank.io/how-to-lower-blood-pressure-naturally-diet-and-lifestyle-changes-that-work#ref-8)
- **Eat more fruit, vegetables, legumes and low-fat dairy.** The DASH eating pattern lowered blood pressure by about 11/5 mmHg in people with high blood pressure.[2](https://blog.healthbank.io/how-to-lower-blood-pressure-naturally-diet-and-lifestyle-changes-that-work#ref-2)
- **Move more and drink less:** regular aerobic exercise and cutting back on heavy drinking both lower blood pressure.[4](https://blog.healthbank.io/how-to-lower-blood-pressure-naturally-diet-and-lifestyle-changes-that-work#ref-4),[5](https://blog.healthbank.io/how-to-lower-blood-pressure-naturally-diet-and-lifestyle-changes-that-work#ref-5)
- **Combine changes** for the biggest effect, and keep taking any blood pressure medicine you've been prescribed.

High blood pressure usually has no symptoms, but over time it strains your heart and blood vessels and raises your risk of heart attack, stroke and kidney disease. The good news is that everyday changes to what you eat and how you live can bring it down. Here's what works best.

## What counts as high blood pressure?

Blood pressure is written as two numbers: the pressure when your heart beats (systolic) over the pressure when it rests between beats (diastolic). As a guide:[9](https://blog.healthbank.io/how-to-lower-blood-pressure-naturally-diet-and-lifestyle-changes-that-work#ref-9)

- **Normal:** below 120/80
- **Normal to high:** 120/80 to 140/90
- **High:** 140/90 or higher
- **Very high:** 180/110 or higher

One high reading doesn't mean you have high blood pressure. Your doctor will usually check it several times, and may ask you to measure it at home or wear a 24-hour monitor.[9](https://blog.healthbank.io/how-to-lower-blood-pressure-naturally-diet-and-lifestyle-changes-that-work#ref-9)

## How much salt is too much?

Salt is one of the biggest drivers of high blood pressure. The Heart Foundation recommends no more than 5 g of salt a day (about 2,000 mg of sodium, or one teaspoon), but the average Australian eats about 9 g.[8](https://blog.healthbank.io/how-to-lower-blood-pressure-naturally-diet-and-lifestyle-changes-that-work#ref-8)

Cutting back makes a real difference. In a review of trials, reducing salt by about 4.4 g a day lowered blood pressure by about 5/3 mmHg in people with high blood pressure, and by about 2/1 mmHg in people with normal blood pressure.[1](https://blog.healthbank.io/how-to-lower-blood-pressure-naturally-diet-and-lifestyle-changes-that-work#ref-1)

Around three-quarters of the salt we eat is already in processed and packaged foods, not added at the table.[8](https://blog.healthbank.io/how-to-lower-blood-pressure-naturally-diet-and-lifestyle-changes-that-work#ref-8) To cut back:[8](https://blog.healthbank.io/how-to-lower-blood-pressure-naturally-diet-and-lifestyle-changes-that-work#ref-8)

- Choose "no added salt" or "reduced salt" products, and compare labels: 120 mg of sodium per 100 g or less is low; over 400 mg is high.
- Watch for hidden salt in bread, processed meats, cheese, sauces, stock and takeaway.
- Flavour food with herbs, spices, garlic, lemon or chilli instead of salt.
- Cook at home more often. Your taste for salt adjusts over time.

Get support from a practitioner who helps with heart health

Find practitioners on HealthBank who work with heart health, blood pressure and healthy eating. Many offer a free discovery call, online, by phone or in person.

[Find a heart health practitioner →](https://www.healthbank.io/practitioners?specialties%5B%5D=Heart+Health&specialties%5B%5D=Nutrition)

## Which foods help lower blood pressure?

Potassium helps balance the effects of sodium. In a review of trials, eating more potassium lowered systolic blood pressure by about 5 mmHg in people with high blood pressure, and was linked with a lower risk of stroke.[3](https://blog.healthbank.io/how-to-lower-blood-pressure-naturally-diet-and-lifestyle-changes-that-work#ref-3) Good sources include vegetables (especially leafy greens, potatoes and tomatoes), fruit (like bananas, oranges and dried apricots), legumes, nuts, yoghurt and milk.

Salt substitutes, which replace some sodium with potassium, can help lower blood pressure too. But they aren't safe for everyone, including people with kidney disease or on certain medicines, so check with your doctor first.[8](https://blog.healthbank.io/how-to-lower-blood-pressure-naturally-diet-and-lifestyle-changes-that-work#ref-8)

## What is the DASH diet?

DASH (Dietary Approaches to Stop Hypertension) is an eating pattern rich in fruit, vegetables and low-fat dairy, with less saturated and total fat. In the original trial, it lowered blood pressure by 5.5/3 mmHg overall, and by 11.4/5.5 mmHg in people with high blood pressure, even without cutting salt or losing weight.[2](https://blog.healthbank.io/how-to-lower-blood-pressure-naturally-diet-and-lifestyle-changes-that-work#ref-2)

In practice, DASH-style eating looks like:

- Vegetables and fruit at every meal
- Wholegrains instead of refined grains
- Low-fat milk, yoghurt and cheese
- Fish, poultry, legumes, nuts and seeds
- Less red and processed meat, sugary drinks and sweets

## Do alcohol, exercise and weight affect blood pressure?

- **Alcohol:** drinking more than 2 drinks a day raises blood pressure. In a review of trials, people who drank heavily and cut their intake by about half lowered their blood pressure by about 5.5/4 mmHg.[4](https://blog.healthbank.io/how-to-lower-blood-pressure-naturally-diet-and-lifestyle-changes-that-work#ref-4) Australian guidelines recommend no more than 10 standard drinks a week and no more than 4 on any one day.[10](https://blog.healthbank.io/how-to-lower-blood-pressure-naturally-diet-and-lifestyle-changes-that-work#ref-10)
- **Exercise:** regular endurance exercise, like brisk walking, cycling or swimming, lowered blood pressure by about 8/5 mmHg in people with high blood pressure. Strength training helps too.[5](https://blog.healthbank.io/how-to-lower-blood-pressure-naturally-diet-and-lifestyle-changes-that-work#ref-5)
- **Weight:** if you're carrying extra weight, losing some can lower your blood pressure.
- **Smoking:** quitting is one of the best things you can do for your heart and blood vessels.

## Which supplements may help lower blood pressure?

A few supplements may support healthy blood pressure, but their effects are small – less than cutting salt, eating well or exercising. They work alongside these changes and any medicine you've been prescribed, not instead of them. The two with the best evidence are:

- **Magnesium:** in a review of 34 trials with about 2,000 adults, magnesium supplements (typically around 370 mg a day for 3 months) lowered blood pressure by about 2/2 mmHg.[6](https://blog.healthbank.io/how-to-lower-blood-pressure-naturally-diet-and-lifestyle-changes-that-work#ref-6) If you take a supplement, keep it to no more than 350 mg a day from supplements, as more can cause diarrhoea.[11](https://blog.healthbank.io/how-to-lower-blood-pressure-naturally-diet-and-lifestyle-changes-that-work#ref-11) Food sources such as leafy greens, legumes, nuts, seeds and wholegrains don't count towards this limit.[11](https://blog.healthbank.io/how-to-lower-blood-pressure-naturally-diet-and-lifestyle-changes-that-work#ref-11)
- **Omega-3 fats (fish oil):** in a review of 71 trials with nearly 5,000 adults, 2–3 g a day of the omega-3 fats EPA and DHA lowered blood pressure by about 3/2 mmHg. The effect was stronger in people with high blood pressure and in older adults.[7](https://blog.healthbank.io/how-to-lower-blood-pressure-naturally-diet-and-lifestyle-changes-that-work#ref-7) Oily fish like salmon, sardines and mackerel are natural sources.

Check with your doctor or pharmacist before starting a supplement, especially if you take blood pressure medicine or blood thinners, or have kidney disease.

## Should you check your blood pressure at home?

Home readings show your blood pressure during everyday life, away from the stress of a clinic, and help your doctor see whether changes or treatment are working.[9](https://blog.healthbank.io/how-to-lower-blood-pressure-naturally-diet-and-lifestyle-changes-that-work#ref-9) Use a validated upper-arm monitor, sit quietly for a few minutes first, and take readings at the same times each day. Keep a record to bring to your appointments.

Very high reading? Don't wait

If your blood pressure is 180/110 or higher, see your doctor promptly. If you also have chest pain, shortness of breath, a severe headache, or signs of stroke like face drooping or arm weakness, call 000.[9](https://blog.healthbank.io/how-to-lower-blood-pressure-naturally-diet-and-lifestyle-changes-that-work#ref-9)

Get support from a practitioner who helps with heart health

Find practitioners on HealthBank who work with heart health, blood pressure and healthy eating. Many offer a free discovery call, online, by phone or in person.

[Find a heart health practitioner →](https://www.healthbank.io/practitioners?specialties%5B%5D=Heart+Health&specialties%5B%5D=Nutrition)

## Frequently asked questions

### What is the fastest way to lower blood pressure naturally?

Cutting salt, eating a DASH-style diet and regular aerobic exercise can all lower blood pressure within weeks, especially combined.[1](https://blog.healthbank.io/how-to-lower-blood-pressure-naturally-diet-and-lifestyle-changes-that-work#ref-1),[2](https://blog.healthbank.io/how-to-lower-blood-pressure-naturally-diet-and-lifestyle-changes-that-work#ref-2),[5](https://blog.healthbank.io/how-to-lower-blood-pressure-naturally-diet-and-lifestyle-changes-that-work#ref-5)

### How much salt should I eat a day?

No more than 5 g of salt (2,000 mg of sodium) a day, about a teaspoon.[8](https://blog.healthbank.io/how-to-lower-blood-pressure-naturally-diet-and-lifestyle-changes-that-work#ref-8)

### What foods lower blood pressure?

Vegetables, fruit, legumes, nuts, wholegrains and low-fat dairy, especially foods rich in potassium.[2](https://blog.healthbank.io/how-to-lower-blood-pressure-naturally-diet-and-lifestyle-changes-that-work#ref-2),[3](https://blog.healthbank.io/how-to-lower-blood-pressure-naturally-diet-and-lifestyle-changes-that-work#ref-3)

### Does magnesium lower blood pressure?

Slightly. In trials, magnesium supplements lowered blood pressure by about 2/2 mmHg; keep supplements to no more than 350 mg a day.[6](https://blog.healthbank.io/how-to-lower-blood-pressure-naturally-diet-and-lifestyle-changes-that-work#ref-6),[11](https://blog.healthbank.io/how-to-lower-blood-pressure-naturally-diet-and-lifestyle-changes-that-work#ref-11)

### Does alcohol raise blood pressure?

Yes, especially above 2 drinks a day. Heavy drinkers who cut back saw their blood pressure fall.[4](https://blog.healthbank.io/how-to-lower-blood-pressure-naturally-diet-and-lifestyle-changes-that-work#ref-4)

### What is a normal blood pressure?

Generally below 120/80. 140/90 or higher is considered high.[9](https://blog.healthbank.io/how-to-lower-blood-pressure-naturally-diet-and-lifestyle-changes-that-work#ref-9)

## References

**Research**

1. He FJ, Li J, MacGregor GA. Effect of longer term modest salt reduction on blood pressure: Cochrane systematic review and meta-analysis of randomised trials. *BMJ.* 2013;346:f1325. [View source](https://doi.org/10.1136/bmj.f1325)
2. Appel LJ, Moore TJ, Obarzanek E, et al. A clinical trial of the effects of dietary patterns on blood pressure. *N Engl J Med.* 1997;336(16):1117–1124. [PubMed 9099655](https://pubmed.ncbi.nlm.nih.gov/9099655/)
3. Aburto NJ, Hanson S, Gutierrez H, et al. Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analyses. *BMJ.* 2013;346:f1378. [PubMed 23558164](https://pubmed.ncbi.nlm.nih.gov/23558164/)
4. Roerecke M, Kaczorowski J, Tobe SW, et al. The effect of a reduction in alcohol consumption on blood pressure: a systematic review and meta-analysis. *Lancet Public Health.* 2017;2(2):e108–e120. [View source](https://doi.org/10.1016/S2468-2667(17)30003-8)
5. Cornelissen VA, Smart NA. Exercise training for blood pressure: a systematic review and meta-analysis. *J Am Heart Assoc.* 2013;2(1):e004473. [View source](https://doi.org/10.1161/JAHA.112.004473)
6. Zhang X, Li Y, Del Gobbo LC, et al. Effects of magnesium supplementation on blood pressure: a meta-analysis of randomized double-blind placebo-controlled trials. *Hypertension.* 2016;68(2):324–333. [PubMed 27402922](https://pubmed.ncbi.nlm.nih.gov/27402922/)
7. Zhang X, Ritonja JA, Zhou N, et al. Omega-3 polyunsaturated fatty acids intake and blood pressure: a dose-response meta-analysis of randomized controlled trials. *J Am Heart Assoc.* 2022;11(11):e025071. [PubMed 35647665](https://pubmed.ncbi.nlm.nih.gov/35647665/)

**Australian guidelines**

1. Heart Foundation. Salt and heart health. [View source](https://www.heartfoundation.org.au/bundles/healthy-living-and-eating/salt-and-heart-health)
2. HealthyWA (Government of Western Australia). High blood pressure. [View source](https://www.healthywa.health.wa.gov.au/Articles/F_I/High-blood-pressure)
3. National Health and Medical Research Council. Australian guidelines to reduce health risks from drinking alcohol (2020). [View source](https://www.nhmrc.gov.au/health-advice/alcohol)
4. National Health and Medical Research Council. Nutrient Reference Values for Australia and New Zealand: Magnesium. [View source](https://www.eatforhealth.gov.au/sites/default/files/2022-04/n35-magnesium_0.pdf)

*This article is general information, not medical advice. Speak with your doctor or practitioner about your blood pressure.*

[Heart Health](https://blog.healthbank.io/tag/heart-health)

[![Robbie Clark](https://blog.healthbank.io/hs-fs/hubfs/Blog/Authors/robbie-clark-avatar.png?width=72&height=72&name=robbie-clark-avatar.png)](https://www.healthbank.io/p/robbie-clark)

Written by **[Robbie Clark](https://www.healthbank.io/p/robbie-clark)**

Robbie is a Sydney-based Accredited Practising Dietitian (APD) and Exercise Scientist with over 17 years of experience. He holds a Bachelor of Exercise Science (Nutrition) and a Master of Nutrition and Dietetics, and is the Director and Co-founder of HealthBank.

[Book a free 15-min call](https://dashboard.healthbank.io/booking/attendance-modes?practitionerId=7a900b23-04a3-4c3c-b14e-e3405c1af6d7&consultationTypeId=4e536270-c479-40a5-af89-691502f4578d) [View Robbie's profile →](https://www.healthbank.io/p/robbie-clark)

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