Anthony Lee - Jan 01 2020
Natural Remedies for Hypertension: 5 Easy Lifestyle Hacks
High blood pressure, or hypertension, is a silent condition impacting millions and leading to severe complications like heart disease, stroke, and kidney failure. While pharmaceutical treatments are common, more and more people are turning toward natural remedies for hypertension to not only manage, but proactively prevent, high blood pressure without relying solely on medication.
This holistic approach doesn’t just address symptoms—it targets the root causes through daily habits that support cardiovascular health. Think of it as taking charge of your well-being in a more sustainable, side-effect-free way. By adopting natural strategies and nourishing your body with the intentional nutrients, you can avoid the pitfalls of being on long-term medication.
This holistic approach doesn’t just address symptoms—it targets the root causes through daily habits that support cardiovascular health.
Let’s talk about the sneaky culprits that might be working against you.
This holistic approach doesn’t just address symptoms—it targets the root causes through daily habits that support cardiovascular health. Think of it as taking charge of your well-being in a more sustainable, side-effect-free way. By adopting natural strategies and nourishing your body with the intentional nutrients, you can avoid the pitfalls of being on long-term medication.
Think of it as taking charge of your well-being in a more sustainable, side-effect-free way. By adopting natural strategies and nourishing your body with the intentional nutrients, you can avoid the pitfalls of being on long-term medication.
1. Skipping Sleep
What is the DASH Diet?
The DASH diet is a balanced, heart-healthy eating plan developed to lower high blood pressure through nutrition. It emphasizes foods that are naturally rich in potassium, magnesium, and fiber while reducing sodium and unhealthy fats.
Running on empty? So is your body. Poor sleep throws off your stress hormones, keeping your nervous system in overdrive. Research shows that people who get less than six hours of sleep per night have a significantly higher risk of hypertension.
The fix? Make sleep a priority. Stick to a regular bedtime, ditch the screens before bed, and try magnesium (like the kind in my Blood Pressure Support) for better relaxation.
Whether you’ve already been diagnosed or your readings are inching toward the danger zone, integrating these natural techniques now can safeguard your heart’s future. Let's explore five easy lifestyle hacks that serve as effective natural remedies for hypertension.
1. How to Lower Blood Pressure Naturally with a Heart-Smart Diet
In many traditional cultures—especially throughout Asia—there’s a saying: food is medicine. Consuming a diet rich in potassium, magnesium, and antioxidants can make a major impact. Leafy greens like spinach, sweet potatoes, avocados, bananas, and legumes all support healthy blood pressure regulation.
Just as important as what you eat is what you avoid. Processed foods high in sodium are one of the quickest ways to raise blood pressure. Swap salty snacks for fresh produce, and use herbs like garlic and turmeric to add flavor—they’re both known for their natural blood pressure-lowering effects.
Bonus: this is a great opportunity for you home chefs to show off your skills in the kitchen!
2. Move More: Natural Cardiovascular Support Through Exercise
MRegular physical activity is one of the most effective natural remedies for hypertension. Just 30 minutes a day of brisk walking, cycling, or swimming can help reduce systolic blood pressure and improve overall cardiovascular health. If finding a full 30-minute block feels challenging, break it up—15 minutes in the morning and 15 in the evening works just as well.
MIncorporating exercise into your routine is one of the best natural ways to control blood pressure and complements other lifestyle changes like a heart-healthy diet and stress management.
3. Tame the Tension: Stress Management as a Remedy
MStress is a silent trigger for hypertension, often underestimated. Daily stress can cause blood vessels to constrict and raise blood pressure over time. Fortunately, deep breathing, meditation, and yoga are simple, proven natural remedies for hypertension that you can practice anywhere.
MIncorporate calming habits like journaling, prayer, aromatherapy, or simply spending time in nature. Stress reduction isn't just good for your mood—it’s critical for heart health.
4. Cut the Culprits: Alcohol, Tobacco, and Excess Caffeine
MOverindulgence in alcohol and caffeine, plus any tobacco use, are major obstacles when trying to manage hypertension naturally. These substances constrict blood vessels and stimulate stress responses.
MModerating alcohol (max one drink daily for women, two for men), limiting caffeine, and eliminating smoking can dramatically lower your risk. Make these shifts gradually and find healthy alternatives—herbal teas, mocktails, or nicotine patches if needed.
🥬 Leafy Greens - Spinach, kale, and Swiss chard are potassium-rich, helping your body get rid of excess sodium and keep blood vessels relaxed.
🍓 Berries - Loaded with flavonoids, natural plant compounds that help relax blood vessels and improve circulation, these little powerhouses may also help prevent hypertension.
🍌 Bananas - A go-to source of potassium, bananas help balance sodium levels, making them a simple way to support blood pressure.
🐟 Fatty Fish - Salmon, mackerel, and tuna provide omega-3 fatty acids, which are known for reducing inflammation and improving heart function.
❤️ Beets - High in nitrates, beets help widen blood vessels, improving blood flow and naturally lowering blood pressure. Better circulation doesn’t just benefit your heart—it can also support performance in other areas, too.
🧄 Garlic - This isn’t just for flavor—garlic has been linked to better circulation and lower blood pressure thanks to its active compounds.
🍫 Dark Chocolate - If you need an excuse to eat chocolate, this is it. 70% cacao or higher contains flavonoids that help with circulation.
🥜 Nuts & Seeds - Almonds, walnuts, and flaxseeds deliver magnesium and healthy fats, two key players in blood pressure regulation.
🌾 Oats - A fiber-rich food that helps keep arteries clear and blood pressure stable.
🍵 Hibiscus Tea - Studies suggest that drinking hibiscus tea regularly can lower blood pressure, thanks to its natural antioxidants.
5. Supplement Wisely: Dr. Emery’s Blood Pressure Support
When your diet and lifestyle are solid but you need extra help, targeted supplementation can be a game-changer. Dr. Emery’s Blood Pressure Support is one of the top natural remedies for hypertension available today.
Packed with essential nutrients like Magnesium Glycinate, Potassium, Vitamin D3, and Zinc, this supplement addresses common deficiencies linked to elevated blood pressure. It also helps replenish what’s lost from diuretic or antihypertensive medications, easing symptoms like fatigue, swelling, brain fog, and dizziness.
The formula is clean, highly bioavailable, and designed to support your cardiovascular system at a foundational level—without the side effects.
Conclusion: Empower Your Heart Health Naturally
Taking the natural route doesn’t mean taking risks—it means taking responsibility. By embracing natural remedies for hypertension—like a balanced diet, regular exercise, stress reduction, and targeted supplementation—you can take back control of your blood pressure and your long-term health.
Try thinking of yourself as someone who prioritizes natural wellness. When you start identifying as a natural health enthusiast, your decisions shift. You begin making choices that align with long-term vitality instead of short-term fixes.
Add Dr. Emery’s Blood Pressure Support to your daily wellness plan for comprehensive support and consult your healthcare provider to tailor these tips to your personal needs.
Cheers to your health,
Dr. Kiera Emery, PharmD/MBA
