How herbs and natural remedies may help manage your blood pressure

High blood pressure, or hypertension, affects around 1 in 4 UK adults, and it often goes unnoticed. Known as the silent killer, unmanaged high blood pressure can increase the risk of heart attack, stroke, and other serious health issues. With World Hypertension Day on May 17th, now is the perfect time to check in with your cardiovascular health. This guide explores how to manage your blood pressure naturally through herbs, lifestyle changes, and daily habits. Learn which herbal teas may support healthy blood pressure levels, how to spot risk factors early, and how small changes can lead to lasting heart health. 

High blood pressure, or hypertension, affects over 1 in 4 adults in the UK and is often called the silent killer because it can develop without obvious symptoms. Left unmanaged, it increases your risk of heart disease, stroke, and kidney damage. But the good news is, it you can often manage your blood pressure through simple lifestyle and dietary changes.

With World Hypertension Day on May 17^th, there’s no better time to take control of your blood pressure. While medication is essential for many, a growing number of people are turning to herbs and natural remedies to complement conventional treatments and support their heart health more holistically.

At NutraTea, we believe in the power of plants to support everyday wellbeing. Many of our herbal tea blends contain ingredients traditionally used to promote cardiovascular health and help manage blood pressure.

Let’s explore how nature can support your heart, one cup at a time.

What is high blood pressure?

Your blood pressure reading tells you how hard your heart is working to pump blood around your body. It’s measured using two numbers:

• Systolic pressure: the pressure in your arteries when your heart beats
• Diastolic pressure: the pressure when your heart is resting between beats

According to the NHS, a healthy blood pressure range is typically between 90/60 mmHg and 120/80 mmHg. Consistent readings above 140/90 mmHg are considered high and may require treatment.

Why should you get your blood pressure checked regularly?

High blood pressure often has no symptoms, which is why it’s sometimes called the silent killer. Many people have it without knowing, until it causes serious health issues such as:

• Heart attack
• Stroke
• Kidney disease
• Vision problems
• Vascular dementia

The only way to know if you have high blood pressure is to have it checked. You can do this with your GP, at many pharmacies, or even at home with a digital monitor. Adults over 40 are advised to get their blood pressure checked at least once every five years, or more frequently if you’re at higher risk.

What increases your risk of high blood pressure?

Several lifestyle and genetic factors can increase your risk of developing hypertension, including:

• A family history of high blood pressure
• Being overweight or obese
• A high-salt diet
• Lack of physical activity
• Excessive alcohol or caffeine intake
• Smoking
• Stress
• Age (risk increases as you get older)
• Existing health conditions such as diabetes or kidney disease

If any of these apply to you, it’s a good idea to monitor your blood pressure more regularly and take proactive steps to keep it in healthy range. Incorporating herbal support, along with diet and lifestyle changes, can be a gentle and effective part of your prevention strategy.

Can herbs help lower blood pressure naturally?

Several herbs have shown promise in helping support healthy blood pressure levels. While they’re not a replacement for medication, they may offer valuable, natural support when used alongside a healthy lifestyle.

Hibiscus

Hibiscus tea is one of the most researched herbal remedies for hypertension. A study found that drinking hibiscus tea daily significantly lowered both systolic and diastolic blood pressure in adults with pre-and mild hypertension.

Garlic

Garlic contains allicin, a compound that may help relax blood vessels and improve blood flow. Research has shown that garlic supplements can significantly reduce blood pressure in people with hypertension. Garlic also has potential cholesterol-lowering and anti-inflammatory effects, making it a well-rounded choice for heart health.

Try our NutraLipid blend, which contains garlic as well as holy basil and cinnamon bark to support heart function, circulation, and normal blood glucose levels.

Hawthorn

Used for centuries in traditional European medicine, hawthorn may help dilate blood vessels, improve circulation, and support overall cardiovascular function. Studies have also highlighted its potential to lower blood pressure and support heart failure symptoms.

Our Nutralipid blend contains hawthorn berry to support a healthy heart.

Olive leaf

The active compound in olive leaf, oleuropein, has antioxidant and anti-inflammatory properties. Studies have shown that olive leaf extract may reduce blood pressure and improve cholesterol levels.

Green tea (in moderation)

Rich in polyphenols, particularly catechins, green tea has been linked to improved blood vessel health and reduced blood pressure. However, due to its caffeine content, it should be consumed in moderation.

What lifestyle habits can help reduce high blood pressure?

Herbs work best when combined with everyday lifestyle changes. Here are some of the habits medical professionals support to make a lasting difference:

Reduce salt intake

A high-salt diet has been directly linked to increase blood pressure, so aim for less than 6g per day.

Increase potassium-rich foods

Potassium helps balance the effects of sodium. Bananas, avocados, spinach, and sweet potatoes are excellent sources.

Exercise regularly

Just 30-minutes of moderate activity 5 days a week can help lower blood pressure.

Limit alcohol and caffeine

Excessive consumption of alcohol or caffeine can raise blood pressure.

Manage stress

Chronic stress can contribute to long-term high blood pressure. Relaxation techniques such as yoga, meditation, or simply enjoying a calming herbal tea can help.

Is herbal tea a good option for supporting blood pressure?

If you’re looking for natural ways to support your blood pressure, incorporating herbs such as chamomile, valerian, hibiscus, garlic, hawthorn, olive leaf, and green tea, alongside lifestyle changes, may help.

Herbal teas are a gentle, enjoyable way to incorporate these supportive herbs into your daily life. Unlike capsules or pills, teas provide hydration, ritual, and taste, making them an easy win for heart health.

Explore our full herbal tea range here.

Your Questions Answered

What is considered high blood pressure in the UK?

According to the NHS, consistent readings above 140/90 mmHg are considered high. A healthy range is between 90/60 and 120/80 mmHg.

How often should I get my blood pressure checked?

Adults over 40 should have their blood pressure checked at least every five years, or more frequently if they have risk factors such as obesity, a high-salt diet, or a family history of hypertension.

Can herbal tea really help lower blood pressure?

Herbal teas containing hibiscus, garlic, hawthorn, and olive leaf may support blood pressure management. These herbs are often used to improve circulation and reduce vascular tension when combined with a healthy lifestyle.

What’s the best herbal tea for heart health?

NutraTea’s NutraLipid blend includes garlic, hawthorn, and holy basil, herbs traditionally used to support heart function, circulation, and healthy blood pressure.

Always speak to your healthcare provider before introducing new herbs or supplements, especially if you’re taking medication for blood pressure or heart conditions.