We Asked Cardiologists How Middle-Aged Men Can Naturally Lower Blood Pressure. Here Are Their 8 Best Tips for Preventing Heart Disease

We Asked Cardiologists How Middle-Aged Men Can Naturally Lower Blood Pressure. Here Are Their 8 Best Tips for Preventing Heart DiseaseHappy World Heart Day! September 29 is dedicated to raising global awareness about cardiovascular disease, its prevention, and the importance of protecting your heart health in the long term. About 121.5 million U.S. adults are living with some form of cardiovascular disease, while cardiovascular disease remains the leading cause of death worldwide, accounting for roughly one in three deaths. Needless to say, it's a conversation worth having.

One of the most common and significant risk factors for cardiovascular disease is hypertension, or high blood pressure. It occurs when blood pushes too forcefully against the walls of your arteries as your heart pumps, with readings coming in at 130/80 mm Hg or higher. Nearly half of U.S. adults have hypertension, but certain lifestyle changes can help lower your blood pressure to support better heart health. So in honor of World Heart Day, we asked cardiologists to share their best science-backed tips to naturally lower blood pressure.

Related: I'm a Cardiologist. These 4 Normal Daily Habits Are Silently Damaging Your Heart

"Men should have no more than two drinks a day, and less is better," says Rasi Wickramasinghe, MD, cardiologist at Houston Methodist Sugar Land Hospital. "Heavy drinkers who cut intake in half can drop 4 to 6 mm Hg. Obviously, your results may vary, but these are the general principles."

Making aerobic exercise part of your regular weekly routine makes the heart stronger and allows your blood vessels to relax. Over time, your heart begins to pump blood more efficiently and with less effort, reducing the pressure on your arteries.

"The important thing is to choose something you'll actually continue doing," says Nieca Goldberg, MD, cardiologist at NYU Langone Health and Clinical Associate Professor of Medicine at NYU School of Medicine. "Walking is one of the simplest places to start because you don't need special equipment or a gym membership."

Strength training is just as important as aerobic exercise, according to Howie Tran, MD, board-certified transplant cardiologist. He recommends two to three sessions of moderate resistance training each week to complement your aerobic exercise, whether that be walking, cycling, or jogging. The goal is consistency over extreme intensity.

Related: This Is Exactly What Happens to Your Blood Pressure When You Drink Alcohol, According to a Cardiologist

If you're carrying extra weight and you know it, Wickramasinghe recommends dropping at least five percent of your body weight. Even modest weight loss can help lower blood pressure, with blood pressure dropping by roughly 1mm Hg for every 2.2 pounds lost. For someone who weighs 180 pounds, for example, losing five percent of their body weight would mean losing nine pounds, which could translate to a roughly 4mm Hg reduction in blood pressure.

"When you sit for hours in the afternoon, gravity causes blood to pool in your lower extremities, which slows blood flow, decreases shear stress on the arterial walls, and causes blood vessels to temporarily stiffen," says Nadim Geloo, MD, cardiologist and senior medical director of the structural heart division of Abbott. "Taking a brief, brisk walk instantly contracts the calf muscles, pumping blood back up to the chest and restoring healthy, flexible arterial function."

Chronically short or fragmented sleep keeps the body in a more activated sympathetic state, making blood pressure harder to control. That's why Tran recommends protecting seven to eight hours each night for nothing other than quality sleep.

Loud snoring, witnessed pauses in breathing, or persistent daytime fatigue may also be signs of sleep apnea, a condition strongly associated with high blood pressure. In this case, talk to your doctor about whether you should be evaluated for sleep apnea.

"Target under 2,300 mg of sodium a day, but ideally under 1,500 mg," Wickramasinghe recommends. "Most salt hides in processed and restaurant food, not the shaker. This can lower blood pressure by 6 to 8mm Hg in people with hypertension."

Potassium has been shown to counterbalance the effects of sodium by flushing it out of the body. Making an intentional effort to eat more potassium-rich foods like bananas, avocados, beans, leafy greens, potatoes, and yogurt can help lower blood pressure.

"For many people, improving the sodium-to-potassium balance of the diet is just as important as simply putting away the salt-shaker," Tran says.

Related: I'm a Cardiologist. This Underrated Supplement Can Support Healthy Circulation and Blood Pressure as You Age

Rasi Wickramasinghe, MD, cardiologist at Houston Methodist Sugar Land Hospital

Nieca Goldberg, MD, cardiologist at NYU Langone Health and Clinical Associate Professor of Medicine, NYU School of Medicine

Howie Tran, MD, board-certified transplant cardiologist

Nadim Geloo, MD, cardiologist and senior medical director of the structural heart division of Abbott

Cardiovascular diseases affect nearly half of American adults, statistics show, American Heart Association

This story was originally published by Men's Journal on Sep 29, 2026, where it first appeared in the Health section. Add Men's Journal as a Preferred Source by clicking here.