4 Ways Black Women Can Lower Their High Blood Pressure

According to the American Heart Association, high blood pressure (hypertension) rates among Black women are some of the highest in the world. Studies show that roughly 58% of Black women in the U.S. have high blood pressure, compared to 43% of white women, 38% of Asian women, and 35% of Hispanic women. While this disparity is a serious issue within our community, it can be reversed.

Here are four powerful lifestyle changes that can help Black women take control of their blood pressure and overall heart health.

1. Reduce Sodium Intake

brown wooden spoon

One of the most effective ways to lower blood pressure is to reduce your sodium intake. A diet high in sodium can cause the body to retain water, which raises blood pressure. Focus on:

  • Cooking at home with fresh ingredients

  • Limiting processed foods and salty snacks

  • Reading nutrition labels to spot hidden sodium

  • Flavoring meals with herbs, citrus, or salt-free spices

2. Carve Out Relaxation Time

a woman in a bathtub with a white towel on her head

Chronic stress can spike blood pressure levels and keep them high over time. Making time for mental rest and emotional wellness isn’t a luxury—it’s a necessity for your heart.

  • Incorporate relaxation into your daily routine by:

  • Getting 7-9 hours of sleep each night 

  • Journaling or praying

  • Setting boundaries with work and social obligations

  • Saying “no” without guilt

  • Taking technology breaks to recharge

Whether it’s a quiet moment in the morning or a short walk after dinner, consistent downtime helps your body regulate stress and pressure levels more effectively.

3. Get More Active!

woman in yellow shorts sitting on yellow chair

Physical activity lowers your blood pressure by keeping your heart and blood vessels in shape and reducing your risk of stroke and heart disease. According to Blood Pressure UK, aerobic exercise like walking, swimming, or dancing is best for lowering blood pressure. Even moderate activity for 30 minutes a day, five days a week can make a significant impact.

Safety tip: Always consult your doctor before starting a new fitness routine!

Helpful activities for lowering blood pressure include:

  • Brisk walking

  • Dancing

  • Gardening

  • Swimming

  • Tennis

  • Cycling

It’s important to avoid high-intensity sprinting, weightlifting, and extreme sports if your blood pressure is not under control. If mobility is an issue for you, chair-based exercises can be just as effective.

At Black Girl Vitamins, we support Black women’s physical wellness all-year-round with the relationships we build! Take a look at our fitness-centered partnerships:

40+ Double Dutch Club (40+ DDC)

Through our collaboration with the 40+ DDC, we help women over 40 rediscover fun ways to move their bodies while building sisterhood and reducing stress. Jumping rope is a powerful cardio activity that also improves coordination and cardiovascular endurance—two big wins for blood pressure.

Atlanta Dream

Black Girl Vitamins and Atlanta Dream management celebrating their partnership

By teaming up with the WNBA’s Atlanta Dream, we amplify messages of wellness, movement, and empowerment. Whether it’s shooting hoops, doing a workout challenge, or dancing during halftime, we encourage Black women to move in ways that feel authentic and joyful.

Winston-Salem State University (WSSU)

Our partnership with WSSU supports student wellness initiatives that emphasize the importance of physical activity for long-term heart health. Young Black women are building lifelong habits now that protect them well into the future.

Howard University Women’s Basketball

We’re proud to stand with the Howard University Women’s Basketball team, providing vitamins and wellness education to help these athletes stay energized and strong. Regular movement and structured sports like basketball keep blood pressure in check while building leadership and discipline.

Want More Ways to Stay on Top of Your Blood Pressure?

We’ve got more for you! From community events to free at-home workouts and nutrition tips, BGV is constantly sharing resources that uplift and empower Black women.

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