High blood pressure, also known as hypertension, can lead to serious health problems like heart disease, stroke, and kidney failure. While medication is often prescribed to manage blood pressure, there are also many natural ways to lower it.

Here are 11 ways to naturally lower your blood pressure and improve your heart health:.

1. Exercise Regularly

Regular exercise can help lower blood pressure by making your heart stronger and more efficient at pumping blood. Aim for at least 30 minutes of moderate activity most days of the week, such as brisk walking, cycling, or swimming.

2. Eat a Healthy Diet

Eating a diet rich in fruits, vegetables, whole grains, and lean proteins can help lower blood pressure. Avoid foods high in saturated and trans fats, and limit your intake of sodium.

3. Reduce Sodium Intake

Most Americans consume too much sodium, which can raise blood pressure. Limit your intake by avoiding processed foods, checking food labels for sodium content, and using herbs and spices instead of salt to season your food.

4. Lose Excess Weight

Being overweight or obese can increase blood pressure. Losing even a small amount of weight through diet and exercise can help lower blood pressure and improve overall health.

5. Manage Stress

Chronic stress can contribute to high blood pressure. Try stress-reduction techniques like yoga, meditation, or deep breathing exercises.

6. Limit Alcohol Consumption

Drinking too much alcohol can raise blood pressure. Men should have no more than two drinks per day, while women should limit themselves to one drink per day.

7. Quit Smoking

Smoking can damage blood vessels and increase risk for heart disease. Quitting smoking can help lower blood pressure and improve overall health.

8. Monitor Blood Pressure Regularly

Monitoring your blood pressure regularly can help you identify any changes or trends. Talk to your healthcare provider about how often you should check your blood pressure and what range is healthy for you.

9. Get Enough Sleep

Chronic sleep deprivation can contribute to high blood pressure. Aim for 7-8 hours of sleep per night to help keep your blood pressure in a healthy range.

10. Consider Natural Supplements

Some natural supplements, such as omega-3 fatty acids and garlic, may help lower blood pressure. Talk to your healthcare provider before taking any supplements to ensure they’re safe for you.

11. Practice Good Dental Hygiene

Periodontal disease, a chronic bacterial infection of the gums and tissues supporting the teeth, can increase inflammation in the body and contribute to high blood pressure.

Practice good oral hygiene by brushing twice a day, flossing daily, and visiting your dentist regularly.