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By Angie Scala |

Lower Blood Pressure Naturally

A Holistic Approach To Addressing Hypertension Without Prescriptions   

Lower Blood Pressure Naturally

High blood pressure can place significant limits on various aspects of life, including a negative impact on fertility, reducing surgery eligibility and lowering life expectancy. This condition, if not managed, increases the risk of premature death due to cardiovascular complications.

This article is for patients who seek alternatives to medication, opting for lifestyle interventions to help lower blood pressure naturally and sustainably without a reliance on or the potential side effects of prescriptions.

 

But First, What To Know About High Blood Pressure 

High blood pressure, also known as hypertension, occurs when the force of blood against artery walls is consistently too high, which can strain the heart and arteries. Imagine trying to inflate a balloon to its maximum — over time, this persistent pressure can lead to wear and damage, just like in your blood vessels.

  • Normal: Less than 120/80 mm Hg
  • Elevated: Systolic between 120-129 and diastolic less than 80 mm Hg
  • Hypertension Stage 1: Systolic between 130-139 or diastolic between 80-89 mm Hg
  • Hypertension Stage 2: Systolic 140 or higher or diastolic 90 mm Hg or higher
  • Hypertensive Crisis: Systolic over 180 and/or diastolic over 120 mm Hg (requires immediate medical attention)
  • Genetics: Some individuals are more predisposed to hypertension due to inherited factors.
  • Poor Diet: High salt, sugar and unhealthy fats increase the likelihood of high blood pressure.
  • Sedentary Lifestyle: A lack of exercise weakens cardiovascular health, contributing to hypertension.
  • Chronic Stress: Persistent stress triggers bodily responses that raise blood pressure over time.
  • Excessive Alcohol Consumption: Drinking heavily often places strain on the heart and vascular system.

If left untreated, high blood pressure can lead to a multitude of health complications such as heart disease, stroke, kidney failure and vision loss. These complications can diminish quality of life and reduce longevity, underscoring the importance of early intervention.

Immediate measures — like deep breathing exercises, sitting up straight, meditation or short walks — can offer quick relief in about 15 minutes by lowering blood pressure for a short time. However, these effects are temporary and should be complemented by long-term changes.

To achieve lasting reductions in blood pressure, patients must establish and maintain healthy habits for at least 4 weeks. Addressing underlying causes with consistent lifestyle changes is essential for significant, sustained improvement.

Nutrients That Can Help Lower Blood Pressure

Blood pressure issues are often related to deficiencies, rather than an excess of any one nutrient. While it’s best to obtain nutrients from food, supplements can temporarily bridge gaps as you strive to achieve a more balanced diet.

Nutrients that lower blood pressure
  • Potassium: Balances sodium levels and eases pressure on blood vessel walls.
  • Magnesium: Helps regulate muscle and nerve function, which impacts blood pressure control.
  • Calcium: Essential for blood vessel function, helping maintain normal pressure levels.
  • Omega-3 Fatty Acids: Reduces inflammation and can help prevent plaque buildup in arteries.
  • Vitamin D: Supports blood vessel health and may reduce hypertension risk

Avoid Foods That Cause High Blood Pressure

  • Salt & Processed Foods: Excessive salt raises blood pressure and can lead to fluid retention.
  • Sugary Foods & Beverages: Sugar intake is linked to weight gain and metabolic issues, both of which increase blood pressure.
  • Alcohol: Excessive drinking raises blood pressure and affects heart health.
  • Red & Processed Meats: High in saturated fats, which can lead to arterial plaque buildup.
  • Caffeine: Can temporarily raise blood pressure, especially in people sensitive to it.

Exercises to reduce blood pressure naturally

Consistent Exercise Is Crucial

Moderate physical activity can significantly benefit blood pressure. Walking for 30 minutes a day can be a great start for heart health — 10,000 steps is an excellent goal. Cardiovascular exercises, such as jogging or cycling, further improve blood flow, and strength/resistance training three days a week can enhance blood vessel flexibility.

NOTE: It is important to work with your doctor before starting a new regimen to ensure you are healthy enough for this influx of cardiovascular activity.

Mindfulness & Your Mental Health Matter

Stress and anxiety can trigger physical responses that elevate blood pressure over time. Feeling supported by friends, family or a trusted community can significantly lower stress levels, fostering a sense of security that helps regulate heart health. Practicing mindfulness through meditation and breathing exercises empowers patients to better manage daily stressors, resulting in significant improvement in blood pressure.

Better Sleep Contributes To Better Readings

Sleep plays a fundamental role in blood pressure regulation; poor sleep can contribute to hypertension by increasing stress hormones like cortisol. According to a recent study by the American College of Cardiology, patients who sleep fewer than 7 hours a night have a 7% higher risk of having high blood pressure. Those that get fewer than 5 hours see an 11% spike.

Taking steps to improve sleep hygiene — like sticking to a routine bedtime schedule, getting your 8 hours, regulating room temperature and reducing screen time — can promote better quality sleep and lower blood pressure naturally.

sleep routine to lower blood pressure naturally

Adequate Hydration Is Vital

Proper hydration helps maintain fluid balance and supports blood vessel function. Aim for at least 8 cups of water daily, and consider electrolytes to ensure balanced hydration, as they aid in blood pressure regulation and overall bodily functions.

Angie Scala, NP, working with a functional medicine patient in the office

Seek A Functional Medicine Expert

Functional medicine specialists offer tailored lifestyle plans, focusing on sustainable strategies that don’t rely solely on medication. They specialize in creating personalized diet and nutrition plans, exercise routines, and a support network to address the root causes of high blood pressure.

Instead of quick fixes, functional medicine emphasizes science-backed solutions to optimize well-being and healthspan.

Small Daily Changes You Can Make Each Day

  • A Smaller Coffee: Lower caffeine intake to avoid unnecessary spikes in blood pressure.
  • Regulate The Room: Keep indoor temperatures moderate to avoid excessive stress on your cardiovascular system.
  • Cuddle Up: Hug your loved ones regularly, as physical affection can effectively reduce cortisol.
  • Get Moving: Stand and stretch every hour to keep circulation active.
  • Stay Green: Add a handful of leafy greens to one meal daily, providing nutrients that support blood pressure health.

Sometimes Prescriptions Are Necessary — & That’s OK!

It’s important to consult with your healthcare provider when addressing high blood pressure, as medication may still be necessary in some cases, even if only temporarily. Your expert will help decide which medication is best suited for you and your unique situation while respecting your desire to minimize the reliance on it as a solution.

 

About The AuthorAngie Scala, Functional Medicine Expert in Columbus Ohio

Angie Scala, NP, is a functional medicine provider in Columbus, Ohio. She believes that addressing high blood pressure early and understanding its root cause can profoundly improve quality of life. Angie specializes in curating customized lifestyle plans that best prepare patients for a successful surgical procedure and also allow them to live a longer, healthier life.

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