Anthony Lee - Jan 01 2020
How to Lower Blood Pressure: 7 Natural Lifestyle Tweaks That Work
Awoman came into my pharmacy not long ago and said she felt like she was going to pass out. She looked pale, dizzy, and unsteady. Something didn’t feel right, so I checked her blood pressure. It was 190 over 110. That’s not just high blood pressure. That’s a hypertensive crisis. I told her she needed to get to the ER immediately—and later, we discussed how to lower blood pressure before it ever gets to that point.
HA woman came into my pharmacy not long ago and said she felt like she was going to pass out. She looked pale, dizzy, and unsteady. Something didn’t feel right, so I checked her blood pressure. It was 190 over 110. That’s not just high blood pressure. That’s a hypertensive crisis. I told her she needed to get to the ER immediately—and later, we discussed how to lower blood pressure before it ever gets to that point.
That moment was a wake-up call, not just for her but for me too. High blood pressure doesn’t always come with symptoms. It can quietly damage your heart, blood vessels, kidneys, and brain before you ever feel a thing. But the good news is, there are effective and natural strategies for how to lower blood pressure—long before it becomes a serious threat.
That moment was a wake-up call, not just for her but for me too. High blood pressure doesn’t always come with symptoms. It can quietly
That moment was a wake-up call, not just for her but for me too. High blood pressure doesn’t always come with symptoms. It can quietly damage your heart, blood vessels, kidneys, and brain before you ever feel a thing. But the good news is, there are effective and natural strategies for how to lower blood pressure—long before it becomes a serious threat.
damage your heart, blood vessels, kidneys, and brain before you ever feel a thing. But the good news is, there are effective and natural strategies for how to lower blood pressure—long before it becomes a serious threat.
In this article, I’ll walk you through seven simple strategies I share with patients every day. These natural options are backed by research and can help you improve heart health, lower your blood pressure, and feel more in control of your body.
Understanding High Blood Pressure — and Why It Matters
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.
High blood pressure, or hypertension, happens when the force of blood pushing against your artery walls is consistently too high. Left unmanaged, it quietly increases the risk of heart attack, stroke, kidney damage, and even cognitive decline.
We'll also explore how a quality supplement like Dr. Emery's Blood Pressure Support can complement your efforts.
Let’s dive into these actionable lifestyle changes that are not only practical but also sustainable.
The 7 Simple Solutions on How to Lower Blood Pressure Naturally
1. Cut Back on Sodium—but Don’t Overdo the Restrictions
Salt gets a bad rap when it comes to hypertension. And while it's true that too much sodium can elevate blood pressure, the solution isn’t to eliminate salt entirely. In fact, extremely low sodium levels may be harmful in the long term.
The American Heart Association recommends limiting sodium intake to about 1,500–2,300 mg per day for optimal blood pressure control. Most people consume more than double that.
MHere’s how to cut back effectively:
- Skip processed and packaged foods—they’re sodium bombs.
- Season meals with herbs and spices instead of salt.
- Read labels; even "healthy" foods can sneak in sodium.
Salt gets a bad rap when it comes to hypertension. And while it's true that too much sodium can elevate blood pressure, the solution isn’t to eliminate salt entirely. In fact, extremely low sodium levels may be harmful in the long term.
The American Heart Association recommends limiting sodium intake to about 1,500–2,300 mg per day for optimal blood pressure control. Most people consume more than double that.
MHere’s how to cut back effectively:
MHere’s how to cut back effectively:
- Skip processed and packaged foods—they’re sodium bombs.
- Season meals with herbs and spices instead of salt.
- Read labels; even "healthy" foods can sneak in sodium.
Bonus Tip: Replace table salt with potassium-based alternatives where appropriate (more on potassium later).
2. Embrace the DASH Diet (Dietary Approaches to Stop Hypertension)
The DASH diet is clinically proven to reduce blood pressure. It emphasizes whole foods, lean proteins, and low-fat dairy, while cutting down on saturated fats and sugars.
MKey foods to include:
- Leafy greens (spinach, kale)
- Berries (rich in antioxidants)
- Whole grains (brown rice, oats, quinoa)
- Nuts and seeds (almonds, chia seeds)
- Legumes (lentils, black beans)
- Low-fat dairy (Greek yogurt, skim milk)
MNot only does this diet help regulate blood pressure, but it can also support weight loss—especially when paired with exercise.
MNot only does this diet help regulate blood pressure, but it can also support weight loss—especially when paired with exercise.
MNot only does this diet help regulate blood pressure, but it can also support weight loss—especially when paired with exercise.
3. Get Moving: Physical Activity That Supports Healthy BP
MExercise is one of the most effective natural ways to lower blood pressure. Regular activity helps your heart pump more efficiently, reducing the pressure on your arteries.
MBest exercises for blood pressure:
- Brisk walking (30 minutes a day)
- Swimming or water aerobics
- Resistance training (2–3 times per week)
- Yoga and tai chi for stress relief
MStart slow and build up gradually. Even short sessions throughout the day can make a difference.
MPro tip: Grab a small stress ball and squeeze it for a few minutes at a time. Simple hand-squeeze exercises like this can actually help lower your blood pressure over time.
MPro tip: Grab a small stress ball and squeeze it for a few minutes at a time. Simple hand-squeeze exercises like this can actually help lower your blood pressure over time.
MPro tip: Grab a small stress ball and squeeze it for a few minutes at a time. Simple hand-squeeze exercises like this can actually help lower your blood pressure over time.
4. Reduce Stress Through Mindful Practices
Chronic stress triggers the release of hormones like cortisol and adrenaline, which constrict blood vessels and raise your blood pressure. Incorporating mindfulness practices can help.
MSimple stress-reduction techniques:
- Deep breathing (4-7-8 method)
- Meditation (guided or silent)
- Journaling (this can also help with anxiety and depression)
- Listening to calming music
- Spending time in nature
MEven just 10 minutes of focused breathing can lower your numbers in a measurable way.
MEven just 10 minutes of focused breathing can lower your numbers in a measurable way.
5. Cut Back on Alcohol and Caffeine
Both alcohol and caffeine can increase blood pressure in some people. You don’t need to eliminate them completely, but moderation is key.
5. Cut Back on Alcohol and Caffeine
Both alcohol and caffeine can increase blood pressure in some people. You don’t need to eliminate them completely, but moderation is key.
MGuidelines to follow:
- Limit alcohol to 1 drink per day for women, 2 for men
- Switch to decaf or herbal teas if you’re caffeine-sensitive
- Monitor your blood pressure before and after consumption
6. Prioritize Quality Sleep
Poor sleep—especially if you're getting fewer than six hours a night—can contribute to elevated blood pressure and weight gain. During deep sleep, your body regulates stress hormones and heals blood vessels.
Poor sleep—especially if you're getting fewer than six hours a night—can contribute to elevated blood pressure and weight gain. During deep sleep, your body regulates stress hormones and heals blood vessels.
MSleep hygiene tips:
- Maintain a consistent bedtime and wake-up schedule
- Avoid screens at least 1 hour before bed
- Keep your room cool, dark, and quiet
- Use white noise or calming scents like lavender
MSleep is when the magic happens. Don’t skip it.
7. Support Your Body with Targeted Nutrients
Certain vitamins and minerals play key roles in helping regulate blood pressure, especially when supported by healthy lifestyle changes.
MHere’s what your body may be missing:
- Magnesium (Glycinate) – Helps blood vessels relax and supports healthy nerve signaling. Magnesium glycinate is especially gentle on the stomach and highly absorbable.
- Potassium – Balances out the effects of sodium and helps your blood vessels stay flexible. Low potassium is often overlooked, but it’s critical for healthy pressure control.
- Vitamin D3 – More than just a bone builder. Studies have linked low vitamin D levels with higher blood pressure and increased cardiovascular risk.
- Zinc – Supports blood vessel integrity and has antioxidant properties that help reduce inflammation, a key factor in hypertension.
Unfortunately, it can be hard to get optimal amounts of these nutrients through diet alone—especially if you’re dealing with stress, poor absorption, or a hectic lifestyle.
That’s where a high-quality supplement comes in.
Introducing Dr. Emery's Blood Pressure Support
MIf you're looking for a simple way to supplement your lifestyle changes, Dr. Emery’s Blood Pressure Support may be just what you need.
MFormulated with a powerful blend of nutrients like Magnesium, Vitamin D3, Potassium, and Zinc, this supplement is designed to:
- Promote healthy blood pressure levels
- Support vascular relaxation and circulation
- Reduce oxidative stress and inflammation
MWhile prescription medications are often necessary to manage high blood pressure, they can also deplete essential nutrients over time. Dr. Emery’s Blood Pressure Support is designed to work alongside your treatment plan by replenishing key vitamins and minerals that are commonly depleted by blood pressure medications.
MIt’s non-habit forming, easy to take, and made with clinically supported ingredients that nourish your body from the inside out.
MWhether you're already managing high blood pressure or simply want to maintain healthy levels, this supplement can provide the nutritional foundation your heart deserves.
Where to Get It:
MYou can learn more or purchase directly from Amazon: Dr. Emery's Blood Pressure Support
🥬 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.
You’ve Got This!
Managing blood pressure doesn’t have to feel overwhelming. By making small, consistent changes—eating better, moving more, sleeping well, and supplementing wisely—you can reclaim your health and energy naturally.
Take one step today. Start with the easiest solution for you and build from there. Your heart (and future self) will thank you.
Warmly,
Dr. Kiera Emery, PharmD/MBA
