How can I lower blood pressure naturally?

Reduce sodium, follow a DASH-style diet, lose excess weight, exercise regularly, limit alcohol, stop smoking, increase potassium-rich foods (unless kidney disease), and manage sleep apnoea and stress. Combined, these can equal a single medication's effect in mild hypertension.

Rough magnitudes: weight loss about 1 mmHg per kg lost, DASH diet 8-11 mmHg, sodium reduction 5-6 mmHg, exercise 5-8 mmHg, limiting alcohol 4 mmHg.

They are partly additive, which is why combining two or three often achieves what a single change cannot.