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Reduce Blood Pressure Naturally Each of these foods or habits supports vascular health in a different way. Together, they form a strong foundation for non-drug blood pressure control. 🥗 Limit salt Excess sodium makes the body retain water, raising blood volume and arterial pressure. Lowering sodium can reduce systolic BP by 6–7 mmHg on average. Aim for ≤2,300 mg/day (≈1 tsp salt), or 1,500 mg/day if hypertensive. Use fresh foods and herbs instead of packaged salt mixes. (PMID: 31438636, 3358645
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