Natural High Blood Pressure Remedies

January 23rd, 2018

Natural High Blood Pressure Remedies

Written January 16 2018; Published January 23 2018

by Miranda Murray

A normal or healthy blood pressure is 120/80.  The top number represents your systolic pressure (blood force while beating,) and the bottom number represents your diastolic pressure (at rest between beats.)  Generally, hypertension, or high blood pressure, begins to occur when your systolic numbers climb above 130 and your diastolic numbers reach above 80.  There are 4 main ranges of blood pressure: normal, prehypertension, and stage 1 and 2 high blood pressure.

Many people who suffer from prehypertension and hypertension are unaware that they do so.  Actually, 1 in 3 American adults suffer from high blood pressure – whether they know it or not!  Be sure to check yours.  Prolonged periods of high blood pressure can lead to vision loss, reduced kidney function, and arterial damage to aneurysm and heart failure!

What can cause high blood pressure?  To name a few:

  • Sedentary lifestyle
  • Alcohol consumption
  • Smoking cigarettes
  • High-sodium diet
  • Stress and anxiety
  • Birth control pills
  • Obesity
  • Caffeine
  • Poor diet…

Thankfully, there are many ways to reduce high blood pressure.  I, myself, am a super-fan of natural healing; so the methods explained below are lifestyle changes that can be incorporated into your everyday life to help lower blood pressure.

A large part of reducing high blood pressure will result directly from changing your diet.  A diet has already been constructed for reducing hypertension, it’s called the DASH diet: Dietary Approaches to Stop Hypertension.

Taking into consideration a 2,000 calorie a day diet, the DASH diet suggests:

  • 7-8 servings of Grains
  • 4-5 servings of Fruits
  • 4-5 servings of Vegetables
  • 2-3 servings low/non-fat dairy
  • 2 or less servings of Lean Protein
  • Limited servings of fats and sweets
  • 4-5 weekly servings of nuts, seeds, or legumes

That list…leaves me speechless.  Speechless, I say!  First of all, unless you’re an extremely active athlete, I would never recommend consuming 8 servings of carbohydrates (grains) a day, especially if you are attempting to achieve the health benefits associated with weight-loss, like reducing high blood pressure.  Not to mention the fact that the DASH diet is recommending up to 5 servings of fruit a day when fruit is known to have high amounts of sugar and carbohydrates.  I won’t even begin to start on the low number of lean proteins recommended!

Is that list “wrong” or out of context for someone attempting to eat healthier?  No.  Is my advice the absolute best route to take on your journey?  Again, no.  But there are some different dietary guidelines I would suggest to someone who is attempting to lower their blood pressure and generally improve their diet and health.

From a dietary stand point, to reduce high blood pressure: increase your intake of potassium, magnesium, CoQ10, and omega-3 fatty acids and reduce high sodium foods, trans fats, sugar, caffeine, and alcohol.  If I were speaking to you in person, you would see me making a lot of hand movements because I mean everything I just said in that sentence.

Potassium regulates your heartbeat, muscle contractions, nerve impulses and digestive system.  Potassium rich foods include:

  • Avocado
  • Banana
  • Wild-caught salmon
  • Spinach
  • Coconut water
  • Pomegranate
  • Acorn squash
  • Sweet potato
  • White beans
  • Dried apricots

Magnesium is involved in more than 300 biochemical actions in our body, like regulating the heartbeat and relaxing blood vessels.  Magnesium also relieves anxiety, which is known to cause high blood pressure.  320 to 420 milligrams is recommended daily by taking a supplement.  It can also be found in:

  • Spinach
  • Avocado
  • Banana
  • Broccoli
  • Swiss Chard
  • Black beans

It sounds like avocado, banana, spinach, broccoli, and coconut water should be staples in the diet of anyone who wishes to lower their blood pressure.  Thumbs up!

CoQ10 (coenzyme Q10) is a critical antioxidant that supports a healthy cardiovascular system.  200-300 milligrams is recommended daily to reduce high blood pressure and LDL (bad cholesterol.)  Take it supplement form or find it in these foods:

  • Grass-fed beef
  • Herring
  • Free-range chicken
  • Cage-free eggs
  • Rainbow trout
  • Pistachios
  • Broccoli (there it is again!)
  • Cauliflower
  • Oranges
  • Strawberries

Artery inflammation is a main cause of high blood pressure.  Omega-3 fatty acids help to reduce inflammation.  Taking a fish oil supplement, 1,000 milligrams a day, or eating the following foods has been shown to help reduce inflammation:

  • Fish: Mackerel, Salmon, Herring, Albacore Tuna, Sardines, Anchovies
  • Walnuts
  • Chia and hemp seeds
  • Egg yolks

In addition to adding these foods into your diet, it’s essential that you also cut out high amounts of caffeine, alcohol, sugar, trans fats, and high sodium foods like:

  • Breads, pastas, and cereal
  • Candy, pop, and deserts
  • Fried food
  • High sodium foods (a safe, daily recommended intake is about 2,000 milligrams)
    • Soy sauce
    • Canned soup
    • Frozen meals
    • Pizza
    • Bacon and other cured meat
    • Cheese
    • Pickles
    • Etc…

Let’s not forget one last thing…stress.  We can all stand to let go of some stress and anxiety, especially if you suffer from high blood pressure!  Meditate.  Exercise.  Take a hot bath.  Diffuse some lavender essential oil.  Have fun.


Sources: Dr. Axe, DASH

*I am not a doctor, nutritionist, or scientist but I have spent over 5 years educating myself through various websites, by attending numerous informational meetings, and working with professional nutritionists and certified fitness trainers. 

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