# How to Lower Blood Pressure Naturally: 12 Proven Methods

Published: 2026-04-14

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Blood Pressure

# How to Lower Blood Pressure Naturally: 12 Proven Methods

Evidence-based strategies that can reduce your blood pressure by 5–20 mmHg — without medication. Each method backed by clinical studies, written for UK adults who want to take genuine control.

[NK
Medically reviewed by Dr. Nouman Kazmi, MBBS FCPS](https://getmatter.co/pages/matter-cardiologist-dr-syed-nouman-kazmi "View reviewer profile")
·
18 min read

0

UK adults have high BP

0

Proven natural methods

5–20

mmHg potential reduction

270+

RCTs reviewed

## Key Takeaways

* Diet is the most powerful lever — the DASH diet alone can reduce systolic blood pressure by up to 11 mmHg
* Wall sits are the single most effective exercise for BP reduction, outperforming traditional cardio in a landmark 2023 meta-analysis of 270 trials
* Beetroot juice can lower systolic BP by 5.31 mmHg — backed by multiple randomised controlled trials
* Losing just 5–10 kg can bring meaningful reductions, roughly 1 mmHg per kilogram lost
* Most people see measurable results within 4–8 weeks of consistent lifestyle changes
* Natural methods work best alongside — not instead of — professional medical advice. Talk to your GP

In This Article

1. [What is blood pressure and what do the numbers mean?](#what-is-bp)
2. [Diet — the single most powerful natural lever](#diet)
3. [Exercise — move more, measure less](#exercise)
4. [Weight management](#weight)
5. [Natural supplements with real evidence](#supplements)
6. [Reduce alcohol](#alcohol)
7. [Manage stress and improve sleep](#stress-sleep)
8. [Monitor at home](#monitor)
9. [How to talk to your GP](#talk-gp)
10. [What if lifestyle changes aren’t enough?](#medication)
11. [Your 30-day action plan](#action-plan)

High blood pressure affects roughly one in four UK adults — around 14.4 million people. Half of them don’t know they have it. It’s called the “silent killer” for good reason: left unmanaged, it significantly increases the risk of heart attack, stroke, kidney disease, and vascular dementia. But here’s the part that rarely gets the attention it deserves: **for most people, blood pressure is remarkably responsive to lifestyle changes.**

This is not a vague list of “eat well and exercise more.” Every method in this article comes with specific clinical data — the actual mmHg reductions measured in randomised controlled trials. Some of these results rival the effects of first-line medication.

We’ve reviewed over 50 studies, including meta-analyses covering hundreds of thousands of participants, to identify the twelve approaches with the strongest evidence. Whether you’ve just been told your blood pressure is “a bit high” at a routine check, or you’re already on medication and want to do more, this guide gives you the specific, practical information you need to make a real difference.

The order matters. We’ve structured these from the most impactful (diet) through to the ones that support and amplify everything else. Used together, the combined effect can be genuinely transformative.

14.4m

**UK adults are living with high blood pressure.** Yet research consistently shows that targeted lifestyle changes can reduce systolic blood pressure by 5–20 mmHg — comparable to a first-line antihypertensive drug. The evidence isn’t soft. It’s measured in the same clinical trials that approve medication.

## What Is Blood Pressure and What Do the Numbers Mean?

Blood pressure is measured in millimetres of mercury (mmHg) and expressed as two numbers. The **systolic** reading (the first, higher number) measures the pressure in your arteries when your heart contracts and pushes blood out. The **diastolic** reading (the second, lower number) measures the pressure when your heart rests between beats.

A reading of 120/80 mmHg is generally considered ideal. Under current NHS guidelines, **high blood pressure is diagnosed at 140/90 mmHg** when measured in a clinic setting, or **135/85 mmHg** when measured at home (where you tend to be more relaxed, so readings run slightly lower).

NICE guideline NG136 sets out the thresholds used across the NHS:

* **Normal:** below 120/80 mmHg
* **Elevated:** 120–139 systolic, or 80–89 diastolic
* **High (Stage 1):** 140/90 mmHg clinic, or 135/85 mmHg home average
* **High (Stage 2):** 160/100 mmHg clinic, or 150/95 mmHg home average
* **Severe:** 180/110 mmHg or above — seek same-day medical advice

The systolic number tends to receive more attention because it is a stronger predictor of cardiovascular events, particularly in adults over 50. But both numbers matter, and the goal of every method in this article is to bring both down into a healthier range.

## Diet — The Single Most Powerful Natural Lever

If you could only change one thing, change what you eat. Dietary modifications consistently produce the largest blood pressure reductions of any lifestyle intervention — and the evidence has been building for almost three decades.

### The DASH Diet: Up to −11 mmHg

The Dietary Approaches to Stop Hypertension (DASH) diet was designed specifically to lower blood pressure. In the landmark 1997 trial published in the *New England Journal of Medicine*, Appel and colleagues found that DASH reduced systolic blood pressure by an average of **5.5 mmHg in participants with normal blood pressure** and up to **11.4 mmHg in those with hypertension** — results that rival a first-line antihypertensive drug.

A 2025 meta-analysis pooling data across multiple DASH trials confirmed that these results hold consistently across different populations, ages, and baseline blood pressure levels. DASH is not a fad diet. It’s the most thoroughly tested dietary pattern for blood pressure in clinical research.

The principles are straightforward: emphasise fruits, vegetables, whole grains, lean protein (particularly fish and poultry), and low-fat dairy. Reduce saturated fat, red meat, and processed foods. It’s not about restriction — it’s about shifting the balance.

### Salt Reduction: −5 to −10 mmHg

The average UK adult consumes around 8.4g of salt per day — well above the NHS recommendation of **no more than 6g per day** (roughly one level teaspoon). Action on Salt UK data shows that reducing salt intake to the recommended level produces a systolic blood pressure reduction of **5–10 mmHg**, with the greatest effect in people who are salt-sensitive — roughly half the hypertensive population.

Around 75% of the salt we eat comes from processed and pre-packaged foods, not from the salt shaker. Reading labels, choosing lower-salt alternatives, and cooking from scratch more often are the most effective strategies. Look for products with less than 0.3g salt per 100g, marked as “low salt” under UK food labelling rules.

### Potassium-Rich Foods: The Other Side of the Equation

Potassium helps counterbalance the effects of sodium on blood pressure. The UK dietary reference value is **3,500mg per day**, but most adults fall well short. Rich sources include bananas, sweet potatoes, spinach, avocados, white beans, and salmon. A diet high in potassium combined with lower sodium produces a significantly greater blood pressure reduction than either change alone.

🍅

Practical Tip

You do not need to follow DASH rigidly. Start with two changes: swap one processed meal per day for a home-cooked alternative, and add an extra portion of vegetables to your evening meal. Most people who make these two shifts see measurable improvement within four to six weeks.

## Exercise — Move More, Measure Less

Exercise is the second most impactful natural intervention for blood pressure, and it works through multiple mechanisms: improving arterial elasticity, reducing resting heart rate, lowering systemic vascular resistance, and reducing stress hormones. The evidence is strong across virtually every form of physical activity.

### Aerobic Exercise: −5 to −8 mmHg

The NHS and NICE recommend at least **150 minutes per week of moderate-intensity aerobic exercise** — brisk walking, cycling, swimming, or anything that raises your heart rate enough that you could still talk but not sing. Clinical trials consistently show this level of activity produces a systolic blood pressure reduction of **5–8 mmHg** in people with hypertension.

The key word is “consistent.” A single session reduces blood pressure for several hours (a phenomenon called post-exercise hypotension), but lasting reductions require regular activity sustained over weeks and months. This is not about intensity — a brisk 30-minute walk five days a week is enough.

### The Wall Sits Breakthrough

In 2023, the *British Journal of Sports Medicine* published a landmark meta-analysis that changed how we think about exercise and blood pressure. Edwards and colleagues analysed **270 randomised controlled trials involving 15,827 participants** and compared every major exercise type: aerobic, resistance, combined training, and isometric exercise. The result surprised many clinicians.

**Isometric exercises — particularly wall sits — produced the largest reductions in both systolic and diastolic blood pressure**, outperforming running, cycling, and traditional weight training.

The most effective protocol was simple:

* **4 sets of 2-minute wall sits**
* **2 minutes of rest between sets**
* **3 sessions per week**

Total time commitment: under 30 minutes per week. This is particularly significant for people with mobility limitations, joint problems, or those who find traditional cardio difficult — a wall sit requires no equipment, no special clothing, and no travel to a gym.

“Isometric exercise training is the most effective mode for reducing both systolic and diastolic blood pressure.”

— Edwards et al., British Journal of Sports Medicine, 2023

Free tool from Matter

## See the effect of exercise *in your own numbers.*

Start your wall sits protocol and track the trend over 4–8 weeks. The Matter BP Tracker turns daily readings into a clear trend you can show your GP.

[Open the BP Tracker →](https://tracker.getmatter.co?utm_source=resource_centre&utm_medium=article&utm_campaign=how_to_lower_bp_naturally&utm_content=exercise_section)

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## Weight Management

Excess weight is one of the strongest modifiable risk factors for high blood pressure. Carrying extra weight increases the workload on your heart, raises blood volume, and contributes to insulin resistance — all of which push blood pressure upward.

A 2003 meta-analysis by Neter and colleagues, published in *Hypertension*, analysed 25 randomised controlled trials and found a clear, linear relationship: **for every kilogram of weight lost, systolic blood pressure dropped by approximately 1 mmHg**. Losing 5–10 kg, then, could reduce systolic BP by 5–10 mmHg — a clinically significant improvement.

You do not need to reach an “ideal” BMI to see results. Even modest weight loss — 5% of body weight — produces meaningful blood pressure reductions. For someone weighing 90 kg, that’s a loss of just 4.5 kg. Importantly, the blood pressure benefit of weight loss adds to the benefit of dietary changes and exercise, making these three interventions powerfully complementary when combined.

⚖

Key Insight

Where you carry weight matters too. Abdominal fat (a waist circumference above 94 cm in men or 80 cm in women) is particularly strongly associated with hypertension and cardiovascular risk. Reducing waist circumference, even without dramatic weight loss, can improve blood pressure.

## Natural Supplements With Real Evidence

Most supplements marketed for blood pressure have weak or no evidence behind them. But a handful have been tested rigorously in randomised controlled trials and meta-analyses — the same standard we use to evaluate pharmaceutical drugs. Here are the four with the strongest data.

🥦

Beetroot / Dietary Nitrate

↓ 5.31 mmHg systolic

Beetroot is rich in inorganic nitrate, which your body converts to nitric oxide — a molecule that relaxes blood vessel walls and improves blood flow. A 2024 meta-analysis pooling data from **11 randomised controlled trials** found that dietary nitrate supplementation reduced systolic blood pressure by an average of **5.31 mmHg**.

The effect is dose-dependent: studies using concentrated beetroot juice (typically providing 300–500mg of nitrate) showed the strongest reductions. The mechanism is well understood and has been validated by labs across Europe, the US, and Australia. Beetroot nitrate works within 2–3 hours of ingestion, with sustained effects developing over several weeks of regular intake.

Source: Meta-analysis of 11 RCTs, 2024. Supported by earlier Cochrane-quality reviews.

🌺

Hibiscus Tea

↓ 7.10 mmHg systolic

Hibiscus sabdariffa (the flower used in many herbal teas) has a surprisingly strong evidence base. A 2025 meta-analysis reviewing **26 randomised controlled trials with 1,797 participants** found that hibiscus supplementation reduced systolic blood pressure by an average of **7.10 mmHg** and diastolic by **3.28 mmHg**.

The effect appears to be driven by anthocyanins and polyphenols that act as natural ACE inhibitors — the same mechanism used by a major class of prescription blood pressure drugs. Two to three cups of hibiscus tea daily was the most common effective dose across the trials studied.

Source: 2025 meta-analysis, 26 RCTs, 1,797 participants.

⚡

Coenzyme Q10 (CoQ10)

↓ 3.44 mmHg systolic

CoQ10 is a naturally occurring antioxidant involved in cellular energy production. A 2025 meta-analysis of **45 randomised controlled trials** found that CoQ10 supplementation reduced systolic blood pressure by **3.44 mmHg**. The effect was more pronounced in people with existing hypertension and in those taking doses of 100–200mg daily.

CoQ10 levels decline naturally with age, and statin medications — commonly prescribed alongside blood pressure drugs — further reduce CoQ10 production. Supplementation may be particularly relevant for people on statins who are also managing blood pressure.

Source: 2025 meta-analysis, 45 RCTs.

🍇

Grape Seed Extract

Nearly 2x lifestyle alone

Grape seed extract contains concentrated proanthocyanidins — powerful antioxidants that support endothelial function and reduce arterial stiffness. A 16-week randomised controlled trial found that participants taking grape seed extract alongside lifestyle modifications achieved **nearly double the blood pressure reduction** compared to lifestyle changes alone.

The effect is driven by improved nitric oxide bioavailability and reduced oxidative stress in the vascular system. The most common effective dose in clinical trials was 150–300mg of standardised grape seed extract daily.

Source: 16-week RCT, lifestyle + supplementation vs. lifestyle alone.

Daily Beets by Matter

## The ingredients above, *in one daily serving.*

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## Reduce Alcohol

Alcohol and blood pressure have a clear dose-response relationship: the more you drink, the higher your blood pressure. The UK Chief Medical Officers recommend a maximum of **14 units per week**, spread over at least three days. Many adults with high blood pressure are exceeding this without realising it.

Research published in *The Lancet* found that each additional standard drink per day is associated with approximately **1 mmHg rise in systolic blood pressure**. Conversely, reducing from heavy drinking (more than 2–3 drinks per day) to moderate or no drinking can produce reductions of **4–5 mmHg** — a meaningful change.

The mechanism is well understood: alcohol stimulates the sympathetic nervous system, increases cortisol, and interferes with the baroreceptor reflex that normally regulates blood pressure. These effects are temporary after a single drink but become sustained with regular consumption.

🍷

Reality Check

A standard UK unit is smaller than most people think. A large glass of wine (250ml at 14% ABV) is 3.5 units — a quarter of the weekly guideline in a single glass. A pint of strong lager can be 3 units. Tracking your actual unit intake for a week is often eye-opening.

If you currently drink more than 14 units per week, reducing gradually is more sustainable than stopping abruptly. Even a modest reduction — cutting out one or two drinking occasions per week — produces measurable blood pressure improvement within two to four weeks.

## Manage Stress and Improve Sleep

Chronic stress and poor sleep both raise blood pressure through the same pathway: sustained activation of the sympathetic nervous system and elevated cortisol levels. Addressing these is less about any single technique and more about building consistent habits that allow your cardiovascular system to recover.

### Stress Management: Mindfulness and Beyond

A 2024 meta-analysis of **15 randomised controlled trials** found that mindfulness-based interventions produced statistically significant reductions in both systolic and diastolic blood pressure. The effect was strongest when mindfulness was practised consistently — 10–20 minutes daily — over at least eight weeks.

Mindfulness is not the only option. Structured breathing exercises, regular walks in nature, and simply creating periods of genuine rest in your day all activate the parasympathetic nervous system — the “rest and digest” response that counteracts the stress response. The key is regularity, not intensity.

### Sleep: The Underrated Factor

Research consistently shows that sleeping fewer than six hours per night is associated with significantly higher blood pressure and increased cardiovascular risk. Blood pressure naturally dips during sleep (a phenomenon called “nocturnal dipping”), and insufficient sleep reduces or eliminates this protective drop.

The target is **6–8 hours of quality sleep per night**. If you are struggling with sleep, the most evidence-based approaches are: maintaining a consistent wake time (even on weekends), keeping your bedroom cool and dark, avoiding screens for 30–60 minutes before bed, and limiting caffeine after midday. If you suspect sleep apnoea — characterised by loud snoring, gasping, or daytime exhaustion — raise this with your GP, as it is both a cause and a consequence of high blood pressure.

“Sleep is the most underrated cardiovascular intervention we have. It costs nothing, requires no equipment, and its absence undoes the benefit of almost everything else.”

— Adapted from sleep and cardiovascular health research

## Monitor at Home

You cannot manage what you do not measure. Home blood pressure monitoring is now recommended by both NICE and NHS England as a standard part of hypertension assessment and management. It removes the white coat effect, provides a more accurate picture of your typical blood pressure, and — crucially — allows you to see whether lifestyle changes are actually working.

NICE guideline NG136 recommends taking readings **twice daily (morning and evening), two readings each time**, for at least four to seven days when building a baseline. Use a validated upper-arm monitor — the British and Irish Hypertension Society maintains a list at [bihsoc.org](https://bihsoc.org/bp-monitors/for-home-use/). Discard day-one readings, as they tend to run higher due to initial anxiety.

The critical insight is that **trends matter more than individual readings**. Blood pressure varies naturally throughout the day and between days. A single reading tells you almost nothing. But a log built over six to eight weeks reveals the genuine pattern — and that pattern is what your GP needs to make informed decisions about your care.

⚠

**Important:** If you record a reading above **180/110 mmHg**, rest for five minutes and retake. If it remains above 180/110, seek same-day medical advice. If accompanied by chest pain, severe headache, or visual disturbance, call 999.

Free tool from Matter

## Turn daily readings into *a clear trend.*

The Matter BP Tracker calculates 7, 28, and 90‑day rolling averages from your readings. No app to download, free forever, and it exports a clean PDF you can hand to your GP at your next appointment.

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## How to Talk to Your GP

Your GP appointment is more productive when you arrive prepared. If you have been making lifestyle changes and tracking your blood pressure, you already have the single most useful thing you can bring: **a log of home readings over several weeks**.

### When to see your GP

* Your home average is consistently above 135/85 mmHg over a week or more
* Your readings have changed significantly since your last check
* You’ve been making lifestyle changes and want to review progress
* You are experiencing new or worsening symptoms (headaches, dizziness, visual changes)
* You want to discuss whether medication is appropriate alongside lifestyle changes

### What to bring

* Your blood pressure log (at least 4–7 days of twice-daily readings)
* A list of all current medications and supplements
* Notes on any lifestyle changes you’ve been making and for how long

### Questions worth asking

* “Based on my home readings, what stage of hypertension am I at?”
* “How long should I try lifestyle changes before considering medication?”
* “Are there any interactions between my current medications and the supplements I’m taking?”
* “What target should I be aiming for with my home readings?”

Under NICE guideline NG136, GPs should offer ambulatory blood pressure monitoring (ABPM) or home monitoring to confirm a diagnosis before starting treatment. Arriving with a pre-built home log saves time and demonstrates that you are actively engaged in managing your health.

## What If Lifestyle Changes Aren’t Enough?

For some people, lifestyle changes alone are not sufficient to bring blood pressure into a safe range. This is not a failure — it’s biology. Genetics, kidney function, hormonal factors, and vascular health all influence blood pressure, and some of these are not modifiable through diet and exercise alone.

If your GP recommends medication, it is almost always more effective when combined with the lifestyle changes described in this article. The evidence for this is unambiguous: medication plus lifestyle modification produces greater, more sustained blood pressure reductions than either approach alone.

The most commonly prescribed first-line medications in the UK include ACE inhibitors, calcium channel blockers, and ARBs. They are well-studied, generally well-tolerated, and can be adjusted over time. Taking medication is not an alternative to lifestyle changes — it is an addition to them. The goal is the same: getting your blood pressure into a range that protects your heart, brain, and kidneys for the long term.

## Your 30-Day Action Plan

Twelve interventions is a lot to process. You do not need to do everything at once. Here is a practical, week-by-week plan that builds each habit on the last — designed to be sustainable rather than overwhelming.

Week 1

### Establish Your Baseline

* Start measuring blood pressure morning and evening (two readings each time)
* Log every reading in the [Matter BP Tracker](https://tracker.getmatter.co?utm_source=resource_centre&utm_medium=article&utm_campaign=how_to_lower_bp_naturally&utm_content=action_plan)
* Audit your salt intake — check labels on the 5 foods you eat most often
* Begin 10-minute daily walks if you are not currently exercising

Week 2

### Introduce Key Dietary Changes

* Swap one processed meal per day for a home-cooked DASH-aligned alternative
* Add an extra portion of vegetables or fruit to your daily intake
* Begin a wall sits routine: 4 sets of 2 minutes, 3 times per week
* Reduce alcohol by one drinking occasion this week if above 14 units

Week 3

### Add Supplementation and Stress Management

* Consider adding a concentrated beetroot or hibiscus supplement
* Introduce 10 minutes of daily mindfulness or structured breathing
* Set a consistent wake time and reduce screen use before bed
* Continue BP tracking — look for early trend direction

Week 4

### Review, Adjust, and Plan Ahead

* Review your 4-week BP trend — has your average moved?
* Increase walking to 30 minutes, 5 days per week if not already there
* Export your BP log as a PDF and consider booking a GP appointment
* Decide which habits you’ll continue and which need adjustment

Most people see measurable results within four to eight weeks of consistent effort. This is not about perfection — it’s about building a pattern that moves your numbers in the right direction. Small, sustained changes compound over time.

Track Your Progress

## Start your *baseline today.*

Free BP Tracker with rolling averages and GP-ready PDF export.

[Open BP Tracker →](https://tracker.getmatter.co?utm_source=resource_centre&utm_medium=article&utm_campaign=how_to_lower_bp_naturally&utm_content=final_cta)

Support Your Numbers

## The evidence, *in one serving.*

11 ingredients. Beetroot, hibiscus, CoQ10, grape seed. Cardiologist-reviewed.

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## Continue Learning

[📏

Measuring & Tracking

How to Measure Blood Pressure Correctly at Home](https://getmatter.co/blogs/heart-health/how-to-measure-blood-pressure-correctly-at-home)
[📊

Understand Your Numbers

What Is a Normal Blood Pressure Reading for Your Age?](https://getmatter.co/blogs/heart-health/normal-blood-pressure-by-age)
[🌿

Circulation

Best Nitric Oxide Supplement UK: What to Actually Look For](https://getmatter.co/blogs/heart-health/best-nitric-oxide-supplement-uk)

---

**Medically reviewed by Dr Nouman Kazmi**
Cardiovascular Specialist & Interventional Cardiologist, UK. Dr Kazmi reviews all clinical content on the Matter Heart Health Resource Centre for accuracy and compliance with current UK guidelines.

[View Dr Kazmi’s profile →](https://getmatter.co/pages/matter-cardiologist-dr-syed-nouman-kazmi)

---

## References

1. Appel LJ et al. A clinical trial of the effects of dietary patterns on blood pressure. *New England Journal of Medicine*. 1997;336(16):1117-24. Available at: [pubmed.ncbi.nlm.nih.gov](https://pubmed.ncbi.nlm.nih.gov/9099655/)
2. Action on Salt. Salt and blood pressure. Available at: [actiononsalt.org.uk](https://www.actiononsalt.org.uk/salthealth/factsheets/bloodpressure/)
3. Edwards JJ et al. Exercise training and resting blood pressure: a large-scale pairwise and network meta-analysis of randomised controlled trials. *British Journal of Sports Medicine*. 2023;57(20):1317-26. Available at: [pubmed.ncbi.nlm.nih.gov](https://pubmed.ncbi.nlm.nih.gov/37491419/)
4. Neter JE et al. Influence of weight reduction on blood pressure: a meta-analysis of randomized controlled trials. *Hypertension*. 2003;42(5):878-84. Available at: [pubmed.ncbi.nlm.nih.gov](https://pubmed.ncbi.nlm.nih.gov/12975389/)
5. Bahadoran Z et al. Dietary nitrate and blood pressure: a meta-analysis of randomised controlled trials. 2024 meta-analysis of 11 RCTs.
6. Najafpour Boushehri S et al. Effect of Hibiscus sabdariffa on blood pressure: a systematic review and meta-analysis. 2025 meta-analysis of 26 RCTs, 1,797 participants.
7. Zhao D et al. Coenzyme Q10 supplementation and blood pressure: a meta-analysis of randomised controlled trials. 2025 meta-analysis of 45 RCTs.
8. NICE. Hypertension in adults: diagnosis and management (NG136). Available at: [nice.org.uk/guidance/ng136](https://www.nice.org.uk/guidance/ng136/chapter/recommendations)
9. NHS England. Home blood pressure monitoring. Available at: [england.nhs.uk](https://www.england.nhs.uk/ourwork/clinical-policy/cvd/home-blood-pressure-monitoring/)
10. British and Irish Hypertension Society. Validated blood pressure monitors. Available at: [bihsoc.org](https://bihsoc.org/bp-monitors/for-home-use/)
11. Blood Pressure UK. How to lower your blood pressure. Available at: [bloodpressureuk.org](https://www.bloodpressureuk.org/your-blood-pressure/how-to-lower-your-blood-pressure/)
12. British Heart Foundation. High blood pressure. Available at: [bhf.org.uk](https://www.bhf.org.uk/informationsupport/risk-factors/high-blood-pressure)

[Back to the Heart Health Resource Centre](https://getmatter.co/pages/heart-health)

Source: https://getmatter.co/blogs/heart-health/how-to-lower-blood-pressure-naturally