Around 72 million adults in the U.S. have high blood pressure or hypertension. This makes up a third of the American adult population and makes them at risk for cardiovascular and kidney diseases [R].
A research study done in 2015 supports the importance of hypertension prevention by showing that blood pressure synthetic medications can heighten the risk of stroke by 248 percent [R].
To normalize blood pressure, we can rely on the following 15 natural home treatments that are backed by scientific studies:
1. Hawthorn Extract
One of the many benefits of this plant extract is the treatment of cardiovascular diseases, such as hypertension and congestive heart failure. In 4 clinical trials done with around 300 patients, a dose of 500 mg to 1,200 mg of hawthorn extract per day was found to reduce hypertension [R] [R] [R] [R] [R].
Hawthorn extract can be taken orally through capsules or tea. Although this extract is proven safe, you should never skip consulting with your physician first to avoid any adverse effects. A trial period of 1 or 2 months should then be followed to observe its effects and benefits [R] [R] [R] [R] [R].
2. Music Therapy
A randomized controlled trial was done to observe the effects of music on 30 elderly patients with hypertension. After a month, there was a significant reduction in blood pressure in the group that listened to music. [R].
Yet another controlled clinical study was conducted on 23 elderly patients with high blood pressure. They were treated with music therapy and were recorded to have an average blood pressure reduction and improved quality of life after 3 months [R].
This led the researchers to conclude that music therapy is useful for both heart rate and blood pressure reduction [R].
3. Chlorogenic Acid
Chlorogenic acid is the ester of -quinic acid and caffeic acid that is present in coffee beans, green coffee, and other coffee types. Additionally, it can be found in food like potatoes, tomatoes, strawberries, blueberries, eggplant, apples, and pears [R] [R] [R] [R] [R].
In 2015, a double-blind placebo controlled study have concluded that green coffee bean extract significantly reduced hypertension in 117 males for 28 days [R].
Moreover, green coffee bean extract played a role in the decrease of blood pressure and improvement of blood vessel dilation in 37 patients with stage 1 hypertension [R].
It is also worth noting that back in 2006, a double-blind, placebo-controlled study was done on 28 patients with high blood pressure. It served as an affirmation that isolated chlorogenic acid can indeed decrease blood pressure [R].
Green coffee extract is the most common source of chlorogenic acid. A dose of up to 48 mg per day for 12 weeks is considered safe [R].
This is a natural dietary supplement that is extracted from plant waxes, most commonly sugar cane, and used to manage high cholesterol levels [R].
In 2002, a study was done on 589 elderly patients receiving hypertension and high cholesterol treatments. It was noted that a year of 5 to 10 mg per day policosanol treatment was effective in lowering blood pressure [R].
Another study done in 2004 on 2,252 elderly patients proved policosanol to be safe for consumption and significantly effective [R].
In South Korea, a group of researchers conducted a pilot study with 25 volunteers and found that an 8-week policosanol supplementation was significant in blood pressure reduction [R].
Lastly, a pilot trial done in 2017 on 25 young volunteers that took 10 mg of policosanol per day also proved to be a successful hypertension treatment [R].
5. Cat’s Claw
Because cat’s claw can inhibit platelet aggregation and blood coagulation in the blood vessels, heart and brain, it decreases blood pressure and promotes blood circulation. This is because of a compound called hirsutine that decreases blood pressure [R] [R] [R].
Cocoa, derived from the Theobroma cacao plant, contains flavonoids that are proven to reduce blood pressure [R].
One study involving 15 subjects with normal blood pressure showed that a higher concentration of flavanols from cocoa has a greater effect in lowering blood pressure. Therefore, consuming dark chocolate, which is rich in flavanols, is more beneficial than consuming white chocolate that hardly contains flavanols [R].
8. Psyllium Husk
Aside from treating constipation, psyllium husk is also another possible treatment for hypertension and hypercholesterolemia. It was shown in a small randomized controlled trial with 36 subjects that protein and fiber consumption fairly reduced systolic pressure with an average of 5.9 mmHg [R].
These results were not dependent on certain factors such as gender, age, weight change, urinary sodium or potassium, and alcohol intake [R].
9. Green or Black Tea
A meta-analysis of 10 randomized controlled trials with 834 pre-hypertensive or hypertensive adult participants showed that consuming green tea or black tea can lower blood pressure [R].
Additionally, garlic contains allicin, which is an organosulfur compound that helps lower blood pressure by elevating hydrogen sulfide levels. This addresses the sulfur deficiency issue in hypertension by loosening the blood vessels through nitric oxide and preventing blood vessels from becoming too narrow [R] [R].
In 2015, a randomized double-blind placebo-controlled clinical trial was conducted to show that consuming blueberry on a daily basis can normalize blood pressure and arterial stiffness in postmenopausal women with pre-hypertension or stage 1 hypertension. Blueberries have the ability to increase nitric oxide levels, thereby promoting blood circulation and reducing blood pressure [R] [R].
A double-blind controlled trial done in 2009 showed that the administration of artichoke extract capsule in patients with mild hypertension can reduce blood pressure [R].
Artichoke is a safe oral medicine that can be used for up to 23 months, research says. However, some people might experience gastrointestinal side effects, such as gas, diarrhea, and an upset stomach. People who are allergic to daisies, marigolds, and other similar herbs are also susceptible to having allergic reactions when consuming artichoke [R].
13. Olive Leaf Extract
A study showed that the oleuropein component in olive leaf can reduce systolic and diastolic blood pressure in hypertensive males. It also lowers cholesterol and fat levels in the blood, further preventing cardiovascular diseases [R].
An 8-week treatment of 500 mg oleuropein two times a day effectively reduced blood pressure in hypertensive patients [R].
14. Hibiscus Tea
In a meta-analysis of 5 studies with 390 total subjects, this sweet herbal tea was found to lower blood pressure. Additionally, it also reduced both systolic and diastolic blood pressure as shown in 4 clinical trials with over 200 people with mild to moderate hypertension [R] [R] [R] [R].
Hibiscus tea is a great alternative treatment for people with mild to moderate hypertension and was even found in a clinical trial with 80 subjects to be a more effective treatment than hydrochlorothiazide (Microzide). Hydrochlorothiazide is a standard diuretic medication for hypertension and swelling [R].
Nattokinase is an enzyme extracted and present in a Japanese food called nattō. For centuries, it has been used as a folk remedy for hypertension due to its strong ability to dissolve blood clots and reduce cholesterol levels in the blood [R].
Nattokinase also reduces blood vessel constriction by inhibiting the activity of the angiotensinconverting enzyme. This may also be closely related to its antihypertensive property [R].
In 2 double-blind, placebo-controlled clinical trials with 79 and 89 hypertensive patients, the group that was administered a dose of nattokinase once a day for 8 weeks noted a decrease in both their systolic and diastolic blood pressure compared to the group that was administered with placebo. In one of the studies, it was also found that this effect is more notable in male patients [R].
We strongly advise you to have a regular check-up with your doctor and lab tests (blood, kidney, and liver) at least every three months if you decide to take any herbal medicine or supplement mentioned in the list for long-term.