High blood pressure, also called hypertension, is a condition where blood pressure levels are above a normal range. An adult is considered to have high blood pressure if if their blood pressure is 140 mm Hg systolic pressure and/or 90 mm Hg diastolic pressure or higher. There are several ways of lowering blood pressure without using medication. The safest and most effective ways to lower blood pressure would include exercising regularly, maintaining a healthy weight, not smoking, reducing stress, and eating a diet that is low in salt and rich in fruits, vegetables, whole grains, and low-fat dairy products.
There are certain vitamins and minerals that can help lower blood pressure. Vitamin C can help lower blood pressure in people that have mild or moderate hypertension. It is recommended for women to get 75 mg each day and men to get 90 mg each day. Vitamin C can be obtained through eating fruits, such as oranges, or taking supplements. Magnesium can also be taken in supplement form to relax muscles to help lower blood pressure. It is recommended to take 400 mg of magnesium.
Herbs can also be used to lower blood pressure. It is found that a red flowered species of hibiscus, called H. sabdariffa, is very effective in lowering blood pressure. A study in 2004 showed that people who drank 2 cups of hibiscus tea each day for 4 weeks lowered their diastolic blood pressure by 12 percent.