My beloved grandmother had high blood pressure which lead to a stroke. My mom and dad both had high blood pressure, and indeed, I regret to say that I now have hypertension and at times, high blood pressure. This current political climate certainly isn’t helping stress reduction! I live also at high altitude, and that can increase hypertension, so as of today, I’m making a new commitment to my health, to hopefully avoid having to go on high blood pressure medicine. What makes high blood pressure especially insidious is that it doesn’t always come with symptoms, which is why it has earned the nickname “the silent killer.” But, the good news? We may have more control over it than previously thought.
So if you’re like me and trying to avoid going on meds, I’m researching and trying real, practical ways that may help to bring blood pressure down naturally~ with few side effects and possibly even a few bonus perks. Now, I am not a medical professional, please consult with your doctor before decreasing or discontinuing any medicine, and confirm with them before trying any of the below suggestions.
First things first: What is high blood pressure, anyway?
I keep an at home electric digital high blood pressure machine and my doctor said to measure twice a week. She said not more, as that can create stress. The wrist machines are considered imprecise, so use a quality arm cuff. I have an AppleWatch® which has a heart monitor that can check for a high resting pulse (over 100bpm) that can indicate hypertension. A blood pressure reading has two numbers:
- The top number (systolic) is the pressure when your heart beats.
- The bottom number (diastolic) is when your heart rests between beats.
In the UK and most of Europe, the NHS considers normal blood pressure to be below 140/90 mmHg in the clinic (or 135/85 at home).
In the US, they’ve tightened it up: anything above 130/80 mmHg is now considered high, but I tend to go with the traditional EU standards. The perfect blood pressure is considered to be less than 120/80 mmHg.
What’s driving our blood pressure up?
Plenty of modern habits can push our numbers in the wrong direction:
- Diet high in sugar and processed foods
- Too much alcohol
- Sitting more than moving
- Smoking (and be careful with too much incense too)
- Chronic stress
- Being overweight
- Poor sleep
- Even overusing antibacterial mouthwash (yep, really)
Studies show that mouthwash can kill off good oral bacteria that help your body produce nitric oxide~ a molecule that keeps your blood vessels relaxed. No nitric oxide = higher pressure. (Healthline)
Suggested Natural Ways to Lower Blood Pressure
Here’s the inspiring part~ what we can actually do about it.
1. Eat Your Main Meal at Noon
According to Ayurvedic and traditional European “siesta time” rhythms, your digestion is strongest around midday. Shifting your biggest meal to lunchtime may help improve metabolism, blood sugar, and~ yes~ blood pressure. It also supports natural circadian rhythms which influence cardiovascular function.
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Front-load your day: Aim to eat your biggest meal around midday. It’s best to be cooked and warm and easy to digest. Studies show that eating large dinners can lead to higher nighttime blood pressure and for me, have contributed to chronic insomnia. Shifting our calorie intake earlier in the day helps the body align better with natural circadian rhythms, which can support heart health. (Lifespa)
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Stop eating processed food Highly processed foods (especially ones high in salt, sugar, and hidden fructose) are a major driver of hypertension. Cut out all fast food, ready meals, and sugary drinks.
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Pile on potassium: Leafy greens like spinach, bananas, sweet potatoes, avocados, and beans all help balance out sodium levels and lower pressure naturally.
2. Donate Blood
This one’s a little unconventional but interesting: giving blood reduces blood viscosity (thickness), which can lower blood pressure, especially in men and postmenopausal women. It also reduces iron levels, which may reduce oxidative stress in blood vessels. Bonus: it helps someone else too.
3. Up Your Beet Intake
Beetroot is basically nature’s nitric oxide booster. It’s packed with nitrates that help widen blood vessels and reduce pressure. Studies have shown that 250–500 ml of beet juice per day can noticeably lower blood pressure. Don’t love beets? Beet powder or Beet chews work well too!
4. Get Your Vitamin D Levels Checked + Supplement
Low vitamin D has been linked to high blood pressure in multiple studies. If you live somewhere with overcast weather like the UK, supplementing with 2,000–4,000 IU per day may help. It’s especially important for people with darker skin, as melanin reduces vitamin D synthesis from sunlight.
5. Sip on Hibiscus Tea
This ruby-red herbal tea tastes like cranberry and works very well. Several studies have shown that drinking three cups a day can lower both systolic and diastolic blood pressure~especially in people on the higher end of normal.
6. Move Your Body (Even a Daily Walk Helps)
You don’t have to be a gym fanatic, just aim for a brisk 30-minute walk daily. Regular movement helps keep our arteries flexible and boosts nitric oxide production. Yoga and deep breathing can help too by calming the nervous system, which can decrease blood pressure spikes.
7. Avoid Sugar & Processed Foods (Especially Fructose)
Excess sugar~ especially fructose (found in soft drinks, energy drinks, and sweet snacks) raises blood pressure even in people without a history of hypertension. Cutting out sugary drinks alone can make a measurable difference. Try swapping soda for mineral water with lemon or herbal teas. I cut out all caffeine when I have hypertension.
8. Celery Seed Extract
This herbal remedy contains a compound called 3nB, which works similarly to calcium channel blockers (a common BP med) by relaxing blood vessel walls. A small clinical trial showed that 75 mg twice a day significantly reduced blood pressure in just six weeks.
9. Suggested Supplements
- L-arginine & L-citrulline – boost nitric oxide production and help your arteries relax. They’re available in supplement form, or you can eat more foods like watermelon, nuts, and chickpeas. Research shows these can support healthy blood pressure levels, particularly in combination.
- Biotics Research Bio CardioSirt BP Patented Easy to Mix Powder. BioCardoSirt This formula was suggested to me by an Integrative Nurse Practitioner who reports that it can bring down your blood pressure by 10 points. Please do consult a professional before using, but for me, it is invaluable.
- B vitamins (especially folate, B6, and B2) – reduce homocysteine and improve circulation.
10. Omega-3s (Fish Oil)
EPA and DHA- the omega-3s found in oily fish, have been shown to lower blood pressure, especially at doses of 2-3 grams per day. Think of it as food-based inflammation control for your arteries. Look for high-quality fish oil with third-party testing for purity.
11. Try Quercetin and Coenzyme Q10
Quercetin is a flavonoid found in onions, apples, and leafy greens. A 2020 meta-analysis showed that quercetin supplements can reduce blood pressure, LDL cholesterol, and triglycerides when taken for 8 weeks or longer.
Some say to try Coenzyme Q10 (CoQ10), also known as ubiquinone, is a naturally occurring antioxidant and biochemical cofactor that plays a crucial role in energy production within cells, particularly in the mitochondria, and is important for heart and brain health
12. Ditch the Antibacterial Mouthwash
As improbable as it sounds, regular use of mouthwash can raise your blood pressure by reducing good oral bacteria that help make nitric oxide. Stick with natural rinses (like salt water) or go mouthwash-free unless your dentist says otherwise. (Healthline)
Bonus Tips: Breath and Acupuncture
Chronic stress that so many of us have now, is a major, and often overlooked, trigger. See an acupuncturist, especially one that can prescribe Traditional Chinese Medicine like Jian Ya Pian
(BPSure™).
Daily mindfulness, and deep breathing especially box breathing, can work wonders.
Cheat Sheet
Natural blood pressure control for some is 100% possible~ it just takes a little commitment and consistency. Here’s your cheat sheet:
✅ Move more-stress less. A min of a 30 minute a day brisk walk
✅ Eat real food~especially beets, beet juice, greens, celery, and fruit, especially blueberries
✅ Limit sugar, soft drinks, and processed foods
✅ Enjoy hibiscus tea and Omega3 fish oil and garlic
✅ Get sunlight and supplement vitamin D
✅ Check your blood pressure twice a week
✅ Eat your biggest meal calmly at midday
✅ Stay Hydrated!
✅ Consider giving blood
And remember: please don’t wait for a crisis. High blood pressure often creeps up quietly, but small changes now can prevent big problems later. I am having to learn the hard way.
Stay strong and well dear friends, warmth and wellness to all! Dawn
Mayo Clinic, “High blood pressure dangers: Hypertension’s effects onyour body.” https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-d…External link 63
Coleman E, MA, MPH, RD, CSSD. “Reap the Benefits of Beetroot Juice—Evidence Suggests It Improves Heart Health and Athletic Performance.” Today’s Dietician, Feb 2012; 14(2) https://www.todaysdietitian.com/newarchives/020612p48.shtml
https://www.healthline.com/nutrition/how-to-increase-nitric-oxide#supplements
https://lifespa.com/health-topics/heart-health/dr-johns-1-blood-pressure-strategy/
images from https://www.pexels.com/
Disclaimer: The information provided in this article/blog post is intended for general informational purposes only/ opinion and personal experience by a non-medical person and does not constitute medical advice, diagnosis, or treatment. It is essential to consult with a qualified healthcare professional for any health concerns or before making any decisions related to your health or treatment. This information is not a substitute for professional medical advice, diagnosis, or treatment.
