How to Lower Your Blood Pressure Naturally — Without Breaking the Bank

Here are science-backed, wallet-friendly steps you can start today:

1. Eat More Potassium-Rich Foods
   Balance sodium and relax your blood vessels. Try:

   • Bananas

   • Avocados

   • Spinach

   • Sweet potatoes

   • White beans

2. Cut Back on Salt (Sodium)
   Aim for 1,500–2,300 mg per day (less if you’re salt-sensitive).

3. Move Your Body
   Try 30 minutes a day of:

   • Brisk walking

   • Biking

   • Dancing

   • Swimming

4. Lose Extra Pounds
   Every 2.2 lbs lost = about 1 mmHg drop in pressure.

5. Try the DASH Diet
   Focus on:

   • Fruits & veggies

   • Whole grains

   • Lean proteins

   • Low-fat dairy

   • Nuts & legumes

6. Drink Less Alcohol

   • Men: Max 2 drinks/day

   • Women: Max 1 drink/day

7. Quit Smoking
   Every puff raises your pressure. Quitting brings fast, life-saving benefits — and it’s free.

8. Manage Stress
   Try:

   • Meditation apps

   • Journaling

   • Deep breathing

   • Nature walks

9. Get Enough Sleep
   Sleep 7–9 hours each night. Less than 6? It may raise your pressure.

10. Watch Your Caffeine
    Monitor how your body reacts. Some are more sensitive than others.

11. Ask About Supplements (with your doctor)

    • Magnesium

    • CoQ10

    • Fish oil (Omega-3s)

    • Hibiscus tea

12. Monitor at Home
    Use an affordable digital monitor + a daily log to stay on track.