There are many reasons a person may develop high blood pressure, and often it is simply a result of getting older. However there are many natural methods that can be used to prevent the condition, and others that can help to lower high blood pressure without medication. That said, these cures may need to be used in tandem with a blood pressure medication for best results.

Below are nine safe and natural cures for high blood pressure:

1. Exercise

This is both a preventative measure and a natural remedy. Your heart strengthens with exercise, just as your muscles do, which relieves pressure on your arteries. Any amount of exercise will help, but the more exercise you do, the more it will help your heart. Because of this, it should be your first step towards preventing and curing high blood pressure.

2. Drop some pounds

Carrying extra weight puts extra stress on your heart. Imagine if you were forced to carry around a 20 pound weight wherever you went, that would be hard, right? Exactly. It’s hard on your heart to carry around any extra weight as well.

Studies show that even a small decrease in one’s body weight can made a huge difference in the stress on your heart. Weight loss can lower your blood pressure naturally and quite effectively.

3. Stop smoking

If smoking is your vice, you probably already know it’s not good for you. If you’re a smoker, it could contribute to high blood pressure and heart disease when you get older. If you already have high blood pressure, quitting smoking will certainly not hurt.

4. Lower alcohol intake

Studies show that small to medium amounts of alcohol intake may be beneficial, however there is controversy over whether or not the benefits actually outweigh the risks, or the negative effects, that come from drinking it.

If using this as a preventative measure, try to keep alcohol intake moderate: 7 drinks a week for women and 14 for men, never exceeding 3 or 4 drinks per day (respectively). If you are at high risk for developing blood pressure, or if you have high blood pressure, it may be a better to keep that number lower or avoid it completely.

5. Cut caffeine too

Unfortunately, you won’t want to replace alcohol with a cup of coffee or black tea, because caffeine also spikes your blood pressure. Unlike many of the other remedies listed her, this one is not recommended as a preventative measure.

In fact, studies show it may actually be heart-healthy to drink coffee or caffeinated tea regularly. However, if you already have high blood pressure starting up a caffeine habit will not do you any favours due to the short spikes in blood pressure that the caffeine causes.

6. Garlic

Here’s a stinky solution: add some garlic to your diet. Garlic is surprisingly one of the best natural cures for high blood pressure. Both cooked and raw, or taken as a supplement in a capsule, this herb has the ability to lower high blood pressure. Unlike some other remedies, garlic seems to only be effective for those with high systolic blood pressure (as opposed to high diastolic pressure).

7.  Cut sugar

Sugar, and refined carbs that turn into sugar in the body, is another thing to cut out of your diet. Studies show that reducing sugar intake effectively reduces high blood pressure as well. This includes refined sugar, flour, pastas, bread, and other such food items.

8. Decrease sodium intake

The average person’s salt and sodium intake has increased exponentially over the years. Sodium is used in preservatives, and as much of our food is processed, it is a prominent ingredient.

Decreasing salt intake is often credited for helping lower high blood pressure. To do this, simply choose fresh, whole foods that come straight from the source. And of course, don’t add any salt, seasoning salt, or other high-sodium flavour enhancers like soy sauce. Once again, this measure is both preventative and remedial.

9. Reduce stress

Your stress levels over time can cause serious effects on your heart. If you live a stressed life, you are more likely to develop high blood pressure over time. By reducing stress, you are also lowering the amount of pressure and stress that you put on your heart. If you already experience high blood pressure, reducing stress will ensure there are no unnecessary increases in your blood pressure.

If you look at the measures that contribute to a healthy heart, they are really just a combination of healthy habits – not smoking or drinking, eating healthy foods, securing your mental health, and exercising. The bottom line is, high blood pressure is more likely to develop with healthy habits.

There is no specific known cause for high blood pressure other than old age, but all of these little things listed above can contribute to keeping you healthy. Maintaining healthy habits can delay the onset of high blood pressure, and decrease its severity when it is developed.