Lower your blood pressure easily with natural home remedies

Den Blutdruck einfach mit natürlichen Hausmitteln senken

Even though medication is often used to lower blood pressure, there are some extremely effective home remedies that can reduce or even avoid the use of chemicals. The following guide explains the causes, symptoms and natural remedies for high blood pressure in more detail.

According to a study by the RKI (Robert Koch Institute), around 20% of adults in Germany suffer from high blood pressure (hypertension). The number of people who hope to find relief through natural home remedies is growing steadily. In this guide, you will learn what to look out for when using them, which home remedies are particularly suitable and which simple everyday tricks you can use to actively combat high blood pressure.

Complaints caused by high blood pressure / Why lower high blood pressure?

So-called arterial hypertension (high blood pressure) is one of the typical widespread diseases, which according to the World Health Organization is defined as a systolic blood pressure of over 140 mmHg and/or a diastolic blood pressure of over 80 mmHg. Around 35 million German citizens are affected, which corresponds to around 44% of the German population.


Systolic (mmHg)

Diastolic (mmHg)


< 120

< 80




"Highly normal"



Mild hypertension

(Severity 1)



Moderate hypertension

(Severity 2)



Severe hypertension

(Severity level 3)

≥ 180

≥ 110

What is particularly unfortunate is the fact that high blood pressure initially has no symptoms and abnormalities or actual pain only appear after damage has occurred. In most cases, a diagnosis is therefore initially made by chance during routine examinations. For this reason, many people live with high blood pressure for years without noticing it. The heart must constantly pump against the high blood pressure and over time, tiny damage can occur in the inner lining of the blood vessels. Various metabolic processes in these areas lead to hardening and thickening of the blood vessels, known as arteriosclerosis. Accordingly, high blood pressure is one of the most common causes of cardiovascular diseases such as heart attacks and strokes, along with diabetes, smoking and lipid metabolism disorders. 2,3 In addition, the risk of kidney and eye diseases also increases, with the possible long-term consequences of kidney failure or visual impairment.

It is therefore worthwhile to take preventive action against high blood pressure at an early stage using natural remedies.


In the early stages, there are usually no symptoms. Only later on can general symptoms appear. These include:

  • dizziness
  • Headache
  • Heart palpitations
  • Shortness of breath during exertion
  • nervousness
  • insomnia
  • Nosebleeds

Diagnosis of hypertension

From the age of 35, blood pressure should be checked regularly. If there is a family history of blood pressure, it can be checked earlier. It is important that measurements are taken several times, otherwise the measurement tolerances will lead to a false result. Furthermore, short-term increases in blood pressure are normal, and blood pressure fluctuates throughout the day. Ideally, you should regularly take advantage of the free cardiovascular screening test. The costs for this “Check-up 35” are covered by health insurance companies at intervals of 3 years. However, the measurements can also be taken in a pharmacy.

To diagnose suspected high blood pressure, the following measures are usually carried out:

  • Checking existing blood pressure measurements
  • Medical history and family history
  • Examination of the body with blood pressure measurement on both arms
  • Examination of urine and blood
  • Recording an ECG
  • Long-term blood pressure measurement

Causes of high blood pressure

There are a number of factors that can lead to high blood pressure. Some of these cannot be influenced, such as diseases such as diabetes, age, genetics or lipid metabolism disorders. On the other hand, there are factors that can clearly be traced back to the lifestyle of those affected. In 9 out of 10 cases, this is the cause of the disease.

1) Obesity

It has long been known that being overweight (obesity) significantly increases the risk of high blood pressure. On the one hand, a significantly larger body mass has to be supplied with blood, and on the other hand, the fat tissue in the abdomen promotes inflammatory processes in the body. Another reason is the possible impairment of the metabolism, caused by excessive release of the hormone insulin. The reason for this is usually liver, muscle and fat tissue cells that only react weakly to the hormone. You can get an initial assessment of your own health situation by measuring your waist circumference. To do this, the measuring tape should be placed at the thickest point (just above the belly button) and in a relaxed position. A circumference of 102 centimeters for men and 88 centimeters for women is alarming.

Weight can be classified using the body mass index (BMI). This is the body weight in kilograms divided by the square of the height in meters. A BMI of 25 or more is considered overweight, and a BMI of 30 or more is considered obese. Waist circumference should also be taken into account, as even people of normal weight can develop belly fat.

2) Lack of exercise

Lack of exercise has an indirect effect on high blood pressure, as it often leads to stiffening of the blood vessels. This stiffening reduces the elasticity of the vessels and thus increases the pressure. Stiffening of the blood vessels is normally a typical sign of aging. Furthermore, lack of exercise often leads to lower energy consumption due to less muscle work, but also due to the breakdown of muscles that are no longer needed to do this work. This promotes fat gain. The entire body slows down its metabolism and becomes less efficient overall. This can also make the psyche more susceptible to mental illnesses.

3) stress

The "sympathetic" part of the autonomic nervous system has a direct controlling influence on blood pressure. It ensures, for example, a rapid increase in performance, such as in stressful situations. A permanently elevated stress level means the body is constantly under tension and the necessary recovery is not possible. Another side effect of stress is sleep disorders.

4) lack of sleep

One study examined the relationship between sleep duration and intensity and the likelihood of developing high blood pressure in the following 5 years. 5 It was found that the probability increased by 37 percent for every hour of sleep lost, starting from 8 hours. Scientists have so far assumed that the reason for this is that the activation of the hypothalamus-pituitary-adrenal axis is responsible. This is caused by an increased release of the stress hormone cortisol, which in turn constricts blood vessels. In addition, blood pressure drops by around 15 percent during sleep. This rhythm gets disrupted in shift workers and people who frequently move between different time zones.

5) Smoke

Smoking causes the blood vessels to constrict and the heart rate to increase. The oxygen content in the blood also decreases and the heart beats faster to compensate for this reduction. Last but not least, it should be mentioned that this causes deposits to form in the blood vessels, leading to permanent constriction.

6) High-salt diet

The University of Münster found in a research project that about a third of the population is particularly sensitive to table salt. 4 For you, more than 5 grams of table salt per day can lead to high blood pressure and damage to the heart, kidneys and blood vessels. The average daily salt intake worldwide is 7 to 15 grams. Salt sensitivity is now relatively easy to determine with a salt blood test. All that is required is a small amount of capillary blood taken in the practice. The cost of the test is around 20 euros. Table salt is usually found in industrially processed foods, including bread, sausages, ham, cheese, etc.

7) Alcohol consumption

Excessive alcohol consumption has an indirect effect on high blood pressure. Firstly, alcohol contains a lot of calories (1 gram corresponds to 7 kcal), and secondly, it stimulates the stomach lining and thus increases appetite, which in turn often leads to increased calorie intake and consequently to weight gain.

Natural home remedies to lower blood pressure

Poor nutrition is a major cause of high blood pressure. In general, a healthy diet should always be varied and include whole grain products, vegetables, fruit and fish because of its important omega 3 fatty acids. Table salt should be reduced because of its negative effect on blood pressure. This is often hidden in ready-made products without the consumer noticing.

Pomegranate juice

A meta-study has shown a positive effect of pomegranate juice on blood pressure. 6 In general, systolic and diastolic blood pressure values ​​fell. The scientists attribute this connection to the flavonoids (antioxidants) contained in the product.

Dietary supplements

a) Garlic

The garlic plant is popularly believed to have many healing powers, which means that it is also extremely popular in naturopathy. In particular, it is said to have a blood pressure-lowering effect and a circulatory-supporting effect. Despite the rather mixed and mostly poor quality of the studies, a meta-analysis that looked at randomized and placebo-controlled studies was able to confirm a blood pressure-lowering effect. Systolic blood pressure fell on average by 6.71 mmHg and diastolic by 4.79 mmHg. As with all natural products, it should be noted that every body reacts differently to nutritional supplements and the duration of the effect can also vary. Another study with rats found that garlic not only lowered blood pressure, but also prevented blood pressure-related cardiac hypertrophy and also increased the survival time of hypertensive rats. 7 Fermented black garlic offers a great advantage here, as it is not only odorless, but also has no aftertaste, thus eliminating the main disadvantages of conventional garlic. Read more about black garlic and its advantages HERE. If you are already taking blood-thinning or blood pressure-lowering medication, you should discuss taking it with your doctor. Otherwise, a supplement with black garlic is a good option for natural support.

You can find the comparison winner in capsule form with an optimal dosage of black garlic extract here [CLICK HERE]

b) Tribulus terrestris

Dietary supplements containing the plant extract Tribulus terrestris are very popular. In the fitness industry in particular, the plant is said to have positive effects on muscle building and libido. Although the effect has been proven in rats, it has not been shown to be transferable to humans.
A positive effect on blood pressure is also suspected through improved urine excretion. This is how so-called diuretics, which are often prescribed by doctors, usually work. An Indian study found that blood pressure could be reduced after 4 weeks of taking a capsule product containing Tribulus terrestris.[8]

You can find the comparison winner in capsule form with an ideal combination of Tribulus terrestris and other valuable ingredients here [CLICK HERE]

Omega 3 fatty acids

Two research teams have discovered how omega 3 fatty acids, especially docosahexaenoic acid (DHA), which is found in fatty fish, have a positive effect on high blood pressure. The acid docks at certain points on the surface of muscle cells in the artery wall. When SLO1 potassium channels open, potassium flows out of the cells, causing the muscles to relax. It is reasonable to assume that this leads to a widening of the blood vessels and a drop in blood pressure.

Omega 3 fatty acids as vegan algae oil in combination with vitamin E can be found here [CLICK HERE]

d) CBD oil?

There is currently no scientific evidence that CBD or hemp oil lowers blood pressure (and supposedly cures a variety of other complaints), even though dubious providers, as is the case with many complaints, aggressively advertise them in forums, via multi-level marketing networks and other forms of marketing. Furthermore, marketing them is illegal under current German law. 

A word about the movement

Even if it is not for everyone, the best form of exercise is to do sport. It is known that those who do endurance sport for 30 to 45 minutes at least three times a week can significantly improve their blood values. The optimal pulse range for training is two-thirds of the maximum heart rate, which corresponds to around 220 minus your age. Sports such as cycling, Nordic walking, swimming or strength training with moderate intensity are easy to control and are gentle on the joints.

Danger: If you already have high blood pressure, suffer from other illnesses or are older than 35 and have not exercised for a long time, you should seek medical advice beforehand.

You should also try to get as much exercise as possible in your everyday life. You can take the stairs instead of the elevator or not park your car directly at your destination and enjoy an evening walk. Continuity is more important than intensity, because even 10 minutes of walking a day can significantly reduce the risk of cardiovascular disease.


In summary, there are a number of natural measures that can lower blood pressure or prevent high blood pressure.

Healthy nutrition

- enough vegetables

- as little animal fat as possible

- high-quality vegetable oils

- Antioxidants such as vitamin C, berries (dark) and fruit

- avoid unnecessary salt, use fresh herbs instead

- Sour milk products

Physical activities

- Regular exercise

- ideally endurance sports

However, you should definitely avoid:

- Smoke

- Alcohol

- Obesity

- Stress

Important: This guide is intended as a source of information only. If you have acute problems, always consult your doctor. Under no circumstances should you stop taking your medication without consulting him or her and do not change your dosage on your own.


1. H. Neuhauser, M. Thamm, U. Ellert: Blood pressure in Germany 2008–2011. In: German Health Interview and Examination Survey for Adults (DEGS1), May 2013, doi 10.1007/s00103-013-1669-6.

2. Whelton SP et al.: Association of normal systolic blood pressure level with cardiovascular disease in the absence of risk factors. JAMA Cardiol., online 10 June 2020, doi:10.1001/jamacardio.2020.1731.

3. Janine Gronewold, Rene Kropp et al.: Cardiovascular Risk and Atherosclerosis Progression in Hypertensive Persons Treated to Blood Pressure Targets, November 2019, doi: 10.1161/HYPERTENSIONAHA.119.13827.

4. Myron Weinberger, Current Opinion in Cardiology, July 2000, Volume 15, pp. 254-257

5. Lombardi, Carolina et al.: Sleep patterns and high blood pressure: more evidence needed. In: Journal of Hypertension. 30(7):1313-1314, July 2012

6. Anthony Lynn et al.: Effects of pomegranate juice supplementation on pulse wave velocity and blood pressure in healthy young and middle-aged men and women, Plant Foods for Human Nutrition, September 2012, DOI: 10.1007/s11130-012-0295- z

7. XJ Xiong et al.: Garlic for hypertension: A systematic review and meta-analysis of randomized controlled trials.In: Phytomedicine Volume 22, No. 3, 2015, pp. 352-361

8. Murthy AR et al.:Ancient Science of Life Vol. No XIX (3&4) January, February, March, April 2000 SDJHV

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