Natural Remedies for Blood Pressure: What Works?

Herbs, juices and "natural" supplements are often promoted for high blood pressure. A few have measurable but small effects, most have little evidence, and some can be harmful or interact with your medication. Here is the evidence for the remedies people ask about most — in one place.

At a glance

For comparison: proven lifestyle changes lower systolic pressure by about 5–11 mmHg each — see 5 quick and easy ways to lower your blood pressure.

Beetroot juice

Beets are rich in nitrate, which mouth bacteria and the body convert into nitric oxide, a molecule that relaxes blood vessels. In short trials, about 250 ml (a glass) of beetroot juice a day lowered systolic blood pressure by roughly 4–5 mmHg, with the largest effect a few hours after drinking. Antiseptic mouthwash blunts the effect. Red or pink urine afterwards is harmless. People who form kidney stones should be careful because beets are high in oxalate. Leafy greens such as spinach and arugula provide nitrate too.

Celery

Celery contains potassium, some nitrate and phthalides (3-n-butylphthalide), which relax blood vessels in animal studies. There are no good human trials showing that celery or celery juice lowers blood pressure. As a vegetable it is a fine part of a blood-pressure-friendly diet — the "celery juice cure" is hype.

Hawthorn

Hawthorn (Crataegus) leaf-and-flower extracts are mostly studied in mild heart failure, where small trials found modest improvements in symptoms. Effects on blood pressure are small and inconsistent. Hawthorn can add to the effects of digoxin, beta blockers, calcium channel blockers and nitrates, so it should only be used with your doctor's knowledge.

Ginseng

"Ginseng" covers different plants (Asian Panax ginseng, American Panax quinquefolius, Siberian Eleutherococcus). Meta-analyses found no overall effect or very small reductions of 1–3 mmHg, and some people see increases. Ginseng can weaken warfarin, lower blood sugar together with diabetes drugs and interact with MAO inhibitors; it can also cause insomnia and nervousness. Not a blood pressure remedy.

Mistletoe

European mistletoe (Viscum album) was a traditional European remedy for high blood pressure, but there is no reliable evidence that it works. Its berries and leaves contain toxic lectins and viscotoxins — teas and homemade preparations can cause vomiting, slow heart rate and low blood pressure. Today mistletoe extracts are used only as injections in complementary cancer care, not for hypertension. Do not use it for blood pressure.

Stinging nettle

Nettle leaf has a mild diuretic effect and lowered blood pressure in animal studies; human evidence is thin. It may add to the effect of diuretics and blood pressure drugs, raise lithium levels and, because it contains vitamin K, interfere with warfarin. Avoid it in pregnancy.

Rauwolfia (Indian snakeroot)

Rauwolfia is the one herb here that clearly lowers blood pressure: its alkaloid reserpine was one of the first modern blood pressure drugs. It was largely abandoned because of side effects — depression (sometimes severe), nasal congestion, drowsiness, stomach ulcers and a slow heart rate. Herbal rauwolfia products have unpredictable reserpine content. Modern medicines are safer and more effective; rauwolfia supplements are not advised.

Passion flower

Passion flower is used for anxiety and sleep, with small studies showing mild calming effects. There is no meaningful evidence for blood pressure. It can add to the effect of sedatives, sleep medicines and alcohol, and it should be avoided in pregnancy. Better-proven ways to reduce stress-related spikes: regular exercise, slow breathing and enough sleep.

Lavender

Lavender aromatherapy lowered heart rate and blood pressure slightly for short periods in stressful situations in some small studies, and an oral lavender oil preparation has evidence for anxiety. It is not a treatment for hypertension. Essential oil can irritate the skin and should not be swallowed except as a licensed product.

Rosemary

Rosemary is traditionally used for low blood pressure and fatigue rather than high blood pressure; evidence either way is very limited. As a kitchen herb it is safe and a great way to replace salt. Concentrated oil and high doses should be avoided in pregnancy and by people with epilepsy.

What actually works

The changes with the best evidence are less salt, more potassium-rich food, the DASH eating pattern, regular exercise, weight loss and less alcohol — together they can match a medication. See how salt affects blood pressure and exercise. If your readings stay at 140/90 or above, talk to your doctor about treatment.