Natural Remedies for High Blood Pressure
Natural approaches that may help support healthy blood pressure alongside medical treatment. Below you'll find evidence-based remedies that grandmothers have used for generations, now verified by modern medical research.
1. Magnesium
Did this remedy work for you?
How It Helps
Magnesium relaxes blood vessel smooth muscle and acts as a natural calcium channel blocker, lowering blood pressure. Deficiency is linked to hypertension.
🔬 What the Research Says
A 2016 meta-analysis in Hypertension (American Heart Association) of 34 trials found magnesium supplementation (300mg+/day) significantly reduced systolic and diastolic blood pressure.
[1] Effect of magnesium supplementation on blood pressure: a meta-analysis - Hypertension (2016)
📋 How to Use
Take magnesium supplement daily with food. Magnesium glycinate or taurate forms are preferred for cardiovascular benefits.
💊 Dosage
300-500mg magnesium glycinate or taurate daily. Effects seen after 1-2 months.
⚠️ Side Effects & Cautions
May cause loose stools at higher doses. Use caution with kidney disease.
🛒 Recommended Products
Doctor's Best Magnesium Glycinate
★★★★★ 4.6 · $12-18
2. Omega-3 Fish Oil
Did this remedy work for you?
How It Helps
EPA and DHA omega-3 fatty acids improve endothelial function, reduce arterial stiffness, and lower triglycerides, all contributing to blood pressure reduction.
🔬 What the Research Says
A 2022 meta-analysis in the Journal of the American Heart Association found omega-3 supplementation (3g/day) reduced systolic blood pressure by 4.5 mmHg in hypertensive individuals.
[1] Omega-3 fatty acids and blood pressure: a meta-analysis - Journal of the American Heart Association (2022)
📋 How to Use
Take fish oil capsules with meals. Choose products tested for purity (heavy metals, PCBs). Consistent daily use is key.
💊 Dosage
2-4g combined EPA/DHA daily. Higher doses show greater blood pressure effects.
⚠️ Side Effects & Cautions
Fishy burps (enteric-coated capsules help). Mild blood-thinning effect at high doses.
🛒 Recommended Products
Nordic Naturals Ultimate Omega
★★★★★ 4.7 · $25-40
3. Garlic
Did this remedy work for you?
How It Helps
Aged garlic extract stimulates nitric oxide production, which dilates blood vessels and lowers blood pressure. Multiple meta-analyses confirm garlic reduces systolic BP by 7-10 mmHg.
🔬 What the Research Says
A 2020 meta-analysis in Experimental and Therapeutic Medicine of 12 trials found aged garlic extract reduced systolic blood pressure by an average of 8.3 mmHg in hypertensive patients.
[1] Garlic supplementation and blood pressure: a meta-analysis - Experimental and Therapeutic Medicine (2020)
📋 How to Use
Take aged garlic extract supplements daily. Raw garlic is less effective for BP than aged extract. Consistency is important - effects build over 8-12 weeks.
💊 Dosage
600-1200mg aged garlic extract daily (e.g., Kyolic). Or 4 fresh garlic cloves daily.
⚠️ Side Effects & Cautions
Garlic breath. May interact with blood pressure medications - monitor closely. Avoid before surgery.
🛒 Recommended Products
Kyolic Aged Garlic Extract Cardiovascular
★★★★★ 4.7 · $15-25
4. Flaxseed
Did this remedy work for you?
How It Helps
Flaxseed contains alpha-linolenic acid (ALA), lignans, and fiber that work together to reduce blood pressure. It's one of the most potent natural foods for BP reduction.
🔬 What the Research Says
A landmark 2013 study in Hypertension (AHA) found 30g/day of ground flaxseed reduced systolic BP by 10 mmHg and diastolic by 7 mmHg over 6 months - one of the most potent dietary interventions ever studied for BP.
[1] Potent antihypertensive action of dietary flaxseed - Hypertension (2013)
📋 How to Use
Add 30g (about 3 tablespoons) of ground flaxseed to food daily - in smoothies, oatmeal, yogurt, or baked goods. Must be ground for absorption.
💊 Dosage
30g (3 tablespoons) ground flaxseed daily. Store ground flaxseed in refrigerator.
⚠️ Side Effects & Cautions
May cause bloating initially. Take medications 1 hour before or 2 hours after flaxseed.
🛒 Recommended Products
Bob's Red Mill Ground Flaxseed
★★★★★ 4.7 · $8-12
Frequently Asked Questions About High Blood Pressure Remedies
Know Another Remedy?
Explore More Conditions
Discover natural remedies for other common health issues, all backed by scientific evidence.
Browse All ConditionsLast reviewed: February 2026