If you are looking to advance your current treatment plan for high blood pressure, or think it might be a problem coming up in your future, you will find that there exists a number of herbs and supplements that can provide an assist.
In the world of chronic medical conditions, high blood pressure is a true serial killer: extremely evasive, and boasting an impressive body count.
According to Dr Michael MacDonald, a consultant cardiologist from The Harley Street Heart & Vascular Centre, well over a billion people globally have hypertension; and that is not even the worst part.
“The scary fact about this is that about half of them don’t even know [they have hypertension], and the other half; a lot of them are woefully under-treated and are put at risk of cardiovascular disease,” he remarked.
The issue may lie in how high blood pressure is almost undetectable.
“Commonly, people think that when you have high blood pressure, you get headaches or you get palpitations. But actually, high blood pressure generally causes no symptoms whatsoever. So it sits along in the background, causing damage to your arteries.”
The only way to know for sure whether you have it is to get a blood pressure reading done.
Hypertension Confirmed? How Do You Deal?
Maybe you borrowed your grandfather’s blood pressure monitor, just to try it out for yourself, and the figure on the screen looks a little worrying.
Or maybe a recent health checkup alerted you to the fact that your blood pressure levels are somewhat higher than is desired.
Unfortunately, it is time to include medication as part of your wellness routine.
However, nature happens to have its own pharmacy, filled with powerful herbs and supplements that may prove useful to your hypertension troubles; no prescription pad needed.
Herbs and Supplements to Lower High Blood Pressure
There are certain remedies that have been shown to gently promote healthier blood pressure levels, in addition to supporting overall wellbeing.
As a bonus, they might also be easier to add to your routine than you would expect.
Garlic
Garlic is not just a flavourful addition in your meal prep: some studies have highlighted its efficacy in helping to lower blood pressure.
The key could be allicin, the main bioactive compound found in this vegetable. It has antioxidative and anti-inflammatory properties, and can interfere with the angiotensin-converting enzymes that narrow the blood vessels. The result is widened blood vessels and improved blood circulation.
Other than incorporating more raw garlic into your cooking, you can also take it in the following forms:
Fish Oil
Omega-3 fatty acids have been touted for its benefits to heart health.
In particular, EPA and DHA, the active omega-3s in fish oil, have anti-inflammatory effects and support better blood vessel function. Research suggests that consuming 2-3g of it daily could reduce systolic and diastolic blood pressure.
Note that the lowering effects on blood pressure seem to be stronger in those who have hypertension, compared to those without.
While fish oil is available in capsules, you can also get it by consuming fatty fish such as salmon, tuna and sardines.
Magnesium
Magnesium is essential for numerous processes in the body, including blood pressure regulation and healthy heart function.
According to the authors of a 2016 review, taking 300mg of magnesium every day for a month could raise magnesium levels enough to reduce high blood pressure.
As it is, adults are recommended a daily dose of 310-420mg of this mineral.
It is easily consumed in the form of supplements, but if you would like to incorporate it as part of your diet, excellent sources of magnesium include dark leafy greens, avocados, and nuts.
Hibiscus
Sipping on hibiscus tea is more than just a relaxing ritual: it may have a diuretic effect.
The flower is rich in antioxidants, and some studies suggest that consuming 1-3 cups of hibiscus tea every day can have a strong positive impact on your blood pressure.
While hibiscus tea makes a lovely addition to your wellness regime, if it so happens that you are not into tea, capsule options are available as well.
Beetroot
Beets are loaded with inorganic nitrate, which the body converts into nitric oxide, a substance that helps the muscles around your arteries to relax.
It also has betalain pigments, which can help prevent cell damage and lower inflammation, thus keeping your blood pressure in good health.
If you are not the biggest fan of eating beets daily, beetroot juice, powder or supplements work just as well.
What to Know Before You Place That Supplement Order
Keep in mind that none of these items should serve as the only treatment option for high blood pressure, as nothing can really beat prescription medication.
So speak to a doctor first before taking any new supplements or making any major modifications to your diet.
Supplements to Stay Away From if You Have Hypertension
While all vitamins are intended to be a positive influence on both your physical and psychological health, that is not always the case.
There are certain supplements that can inadvertently increase your blood pressure levels, either by impacting the cardiovascular system, or interfering with any blood pressure medication you are taking.
These supplements include:
- Arnica
- Bitter orange
- Guarana
- Licorice root
- St. John’s wort
The Best Medicine for High Blood Pressure
While natural remedies are helpful allies in the fight against hypertension, they are not quick fixes. They work best when paired with the foundations of a healthy body: a healthy lifestyle.
“There are four key areas of your life that you can look at that will significantly improve and lower your risk of cardiovascular disease,” noted Dr MacDonald.
“The key areas are nutrition and weight, exercise, sleep, and mental health.”
Enjoying a nourishing diet, staying physically active, getting quality sleep, managing stress, and avoiding excessive alcohol and smoking are important habits to form.
You may not feel any impact from these changes overnight, but they are indispensable not only to your long-term blood pressure management, but for your overall wellbeing.
External References
- Bjarnadottir, A. (2023, May 12). Beetroot 101: Nutrition Facts and Health Benefits. Healthline. Retrieved from: https://www.healthline.com/nutrition/foods/beetroot.html
- Curtis, L. (2025, June 26). 9 Herbs That Can Help Lower Blood Pressure. Health. Retrieved from: https://www.health.com/herbs-that-lower-blood-pressure-11725935
- Fletcher, J. (2020, January 16). Best supplements for lowering blood pressure. Medical News Today. Retrieved from: https://www.medicalnewstoday.com/articles/327508
- Giorgi, A. (2025, July 14). What Happens to Your Blood Pressure When You Eat Garlic. Verywell Health. Retrieved from: https://www.verywellhealth.com/does-garlic-lower-blood-pressure-11771714
- Haghighi, A. S. (2024, January 15). Can fish oil lower cholesterol and blood pressure? Medical News Today. Retrieved from: https://www.medicalnewstoday.com/articles/does-fish-oil-lower-cholesterol-and-blood-pressure
- Nelson, C. (2025, March 19). 8 Vitamins and Herbs to Avoid if You Have High Blood Pressure. Verywell Health. Retrieved from: https://www.verywellhealth.com/vitamins-to-avoid-with-blood-pressure-6455865
- Ramella, A. (2024, September 9). What to Know About Herbal Supplements and Blood Pressure. WebMD. Retrieved from: https://www.webmd.com/hypertension-high-blood-pressure/what-to-know-about-herbal-supplements-and-blood-pressure
