Anthony Lee - Jan 01 2020
🩺 Dr. Kiera Emery’s Top 10 Natural Ways to Lower Blood Pressure
Real Strategies. Real Results. Especially Helpful After 40.
If you've ever been told your blood pressure is "a little high" or you've been managing hypertension for years, you already know the drill: exercise more, eat better, stress less. Easier said than done, right?
At Emery Solutions, we understand the realities of real people—especially those 40 and older. You may already be taking medication. You may be juggling family, career, caregiving, or just the daily grind. And you may be tired of advice that feels overwhelming or out of touch.
At Emery Solutions, we understand the realities of real people
At Emery Solutions, we understand the realities of real people—especially those 40 and older. You may already be taking medication. You may be juggling family, career, caregiving, or just the daily grind. And you may be tired of advice that feels overwhelming or out of touch.
This guide is different. It’s professional, practical, and rooted in what actually works. Pharmacist-formulated, science-informed, and written for people just like you, here are Dr. Kiera Emery's top 10 strategies to lower blood pressure naturally.
No fluff. Just what matters most.
—especially those 40 and older. You may already be taking medication. You may be juggling family, career, caregiving, or just the daily grind. And you may be tired of advice that feels overwhelming or out of touch.
This guide is different. It’s professional, practical, and rooted in what actually works. Pharmacist-formulated, science-informed, and written for people just like you, here are Dr. Kiera Emery's top 10 strategies to lower blood pressure naturally.
This guide is different. It’s professional, practical, and rooted in what actually works. Pharmacist-formulated, science-informed, and written for people just like you, here are Dr. Kiera Emery's top 10 strategies to lower blood pressure naturally.
No fluff. Just what matters most.
No fluff. Just what matters most.
🔟 What Are the Best Natural Ways to Lower Blood Pressure?
If you're asking, "How can I lower my blood pressure naturally?"—you’re in the right place. Dr. Kiera Emery breaks down the 10 most effective, science-backed strategies that real people can actually follow.
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.
1. Best everyday habit: Morning walks + deep breathing
Sometimes the simplest steps make the biggest difference. A 20-minute morning walk, paired with 5–10 minutes of intentional deep breathing, can reset your stress levels before the day gets away from you.
Why it works: Walking activates circulation and helps balance your autonomic nervous system. Deep breathing reduces cortisol, the stress hormone tied to elevated blood pressure.
Start your day with intention. It sets the tone for a calmer, more regulated rhythm all day long.
1. Best everyday habit: Morning walks + deep breathing
Sometimes the simplest steps make the biggest difference. A 20-minute morning walk, paired with 5–10 minutes of intentional deep breathing, can reset your stress levels before the day gets away from you.
Why it works: Walking activates circulation and helps balance your autonomic nervous system. Deep breathing reduces cortisol, the stress hormone tied to elevated blood pressure.
Start your day with intention. It sets the tone for a calmer, more regulated rhythm all day long.
2. Best food upgrade: High-fiber, nutrient-rich meals
Think leafy greens, berries, flaxseeds, lentils, sweet potatoes, and wild salmon. There's a reason why these are staples for health nuts!
Why it works: Fiber helps lower LDL cholesterol and improves blood sugar balance. Nutrients like potassium and antioxidants help relax vessels and reduce inflammation.
Pro tip: Build meals around whole foods. Prep basics you can mix-and-match throughout the week.
2. Best food upgrade: High-fiber, nutrient-rich meals
Think leafy greens, berries, flaxseeds, lentils, sweet potatoes, and wild salmon. There's a reason why these are staples for health nuts!
Why it works: Fiber helps lower LDL cholesterol and improves blood sugar balance. Nutrients like potassium and antioxidants help relax vessels and reduce inflammation.
Pro tip: Build meals around whole foods. Prep basics you can mix-and-match throughout the week.
3. Most underappreciated supplement: Magnesium glycinate
Many people are low in magnesium—and if you're on a blood pressure medication, you might be too.
Why it works: Magnesium helps relax blood vessels, regulate nerve signaling, and support restful sleep. Glycinate is especially gentle on the gut and highly absorbable.
Replenishing magnesium can be a game-changer for stress, sleep, and steady blood pressure.
3. Most underappreciated supplement: Magnesium glycinate
Many people are low in magnesium—and if you're on a blood pressure medication, you might be too.
Why it works: Magnesium helps relax blood vessels, regulate nerve signaling, and support restful sleep. Glycinate is especially gentle on the gut and highly absorbable.
Replenishing magnesium can be a game-changer for stress, sleep, and steady blood pressure.
4. Most impactful workout habit: Strength training 2–3x/week
No need for barbells or CrossFit. Bodyweight exercises, resistance bands, or light dumbbells are enough.
Why it works: Resistance training improves insulin sensitivity and increases vascular flexibility—two underrated contributors to high blood pressure.
Consistency is more important than intensity. Keep it simple, but show up.
4. Most impactful workout habit: Strength training 2–3x/week
No need for barbells or CrossFit. Bodyweight exercises, resistance bands, or light dumbbells are enough.
Why it works: Resistance training improves insulin sensitivity and increases vascular flexibility—two underrated contributors to high blood pressure.
Consistency is more important than intensity. Keep it simple, but show up.
5. Most empowering tool: A home BP cuff + a simple log
Knowledge is power. A reliable home monitor paired with a basic tracking log puts YOU in the driver's seat.
Why it works: It helps you connect your habits to real-time feedback. Plus, it gives your healthcare provider better data to work with.
Seeing your progress—even small wins—can be incredibly motivating.
5. Most empowering tool: A home BP cuff + a simple log
Knowledge is power. A reliable home monitor paired with a basic tracking log puts YOU in the driver's seat.
Why it works: It helps you connect your habits to real-time feedback. Plus, it gives your healthcare provider better data to work with.
Seeing your progress—even small wins—can be incredibly motivating.
6. Most important nutrients to replenish: Magnesium, zinc, and vitamin D3
Blood pressure meds can deplete essential nutrients.
Why it matters:
- Magnesium: See above!
- Zinc: Crucial for endothelial function
- Vitamin D3: Helps regulate the renin-angiotensin system, which controls blood pressure
Tip: Choose a supplement that replenishes these without overloading your system.
6. Most important nutrients to replenish: Magnesium, zinc, and vitamin D3
Blood pressure meds can deplete essential nutrients.
Why it matters:
- Magnesium: See above!
- Zinc: Crucial for endothelial function
- Vitamin D3: Helps regulate the renin-angiotensin system, which controls blood pressure
Tip: Choose a supplement that replenishes these without overloading your system.
7. Most important ingredient to be mindful of: Sodium — especially the hidden stuff
We’re not just talking table salt. Hidden sodium lurks in dressings, soups, canned goods, deli meats, frozen meals, and seasoning packets.
Why it matters: High sodium intake directly impacts water retention and blood pressure control.
Start reading labels. Sodium adds up fast—even in "healthy" foods.
7. Most important ingredient to be mindful of: Sodium — especially the hidden stuff
We’re not just talking table salt. Hidden sodium lurks in dressings, soups, canned goods, deli meats, frozen meals, and seasoning packets.
Why it matters: High sodium intake directly impacts water retention and blood pressure control.
Start reading labels. Sodium adds up fast—even in "healthy" foods.
8. Best strategy for eating consistency: Prep 2–3 go-to meals for the week
Busy schedules derail good intentions. Having go-to meals on hand takes decision fatigue out of the picture.
Why it helps: You're less likely to default to processed foods or takeout when balanced meals are ready to go.
Try: Overnight oats, sheet pan veggies + protein, hearty soups
8. Best strategy for eating consistency: Prep 2–3 go-to meals for the week
Busy schedules derail good intentions. Having go-to meals on hand takes decision fatigue out of the picture.
Why it helps: You're less likely to default to processed foods or takeout when balanced meals are ready to go.
Try: Overnight oats, sheet pan veggies + protein, hearty soups
9. Smart stress-management tip: Block 20 minutes a day to unplug
No phone. No emails. No to-do lists.
Why it works: Giving your brain a true "off" switch supports heart rate variability and calms the sympathetic nervous system.
Stretch, walk outside, read for pleasure, or simply sit. It all counts.
9. Smart stress-management tip: Block 20 minutes a day to unplug
No phone. No emails. No to-do lists.
Why it works: Giving your brain a true "off" switch supports heart rate variability and calms the sympathetic nervous system.
Stretch, walk outside, read for pleasure, or simply sit. It all counts.
10. Most overlooked driver of high BP: Chaotic routines
When the day controls you, everything else falls apart. Sleep gets erratic, meals are skipped, and stress piles up.
Dr. Emery’s solution: Build in 1–2 anchor habits.
Examples:
- Eat a real breakfast each day
- Take supplements after brushing teeth
- Walk before lunch
Why it works: Anchor habits create rhythm and stability, both of which support a healthy nervous system and blood pressure.
10. Most overlooked driver of high BP: Chaotic routines
When the day controls you, everything else falls apart. Sleep gets erratic, meals are skipped, and stress piles up.
Dr. Emery’s solution: Build in 1–2 anchor habits.
Examples:
- Eat a real breakfast each day
- Take supplements after brushing teeth
- Walk before lunch
Why it works: Anchor habits create rhythm and stability, both of which support a healthy nervous system and blood pressure.
⚡ Time to Replenish: Why Nutrient Support Matters
Even with great habits, your body may still need help. That's where Dr. Emery's Blood Pressure Support comes in. Designed specifically to replenish what’s often lost with age and medication, it includes key nutrients that support vascular health, nervous system regulation, and electrolyte balance:
- Vitamin D3 (as Cholecalciferol): Helps regulate the renin-angiotensin system, which plays a central role in maintaining blood pressure within a healthy range.
- Magnesium (from Magnesium Glycinate): Promotes relaxation of blood vessels, supports restful sleep, and helps regulate nerve activity linked to vascular tone.
- Zinc (from Zinc Picolinate): Essential for maintaining the integrity of blood vessel linings and overall cardiovascular function.
- Potassium (from Potassium Chloride): Helps balance the effects of sodium in the body, supports healthy kidney function, and contributes to proper fluid balance—a key factor in blood pressure regulation.
This isn’t about replacing your doctor or medication. It’s about supporting your body with what it truly needs to thrive.
At Emery Solutions, we believe in natural support, clinical precision, and real-life wellness. You don’t have to do it alone.
🥬 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.
⭐ What Real Customers Are Saying
★★★★★
Great product — noticed a difference!
“I take a medication for blood pressure and have noticed this supplement makes a real difference in how I feel. More energy, better focus, and more stability overall.”
— By Stephanie C. | Verified Buyer
★★★★★
A must-have if you're on BP meds
“This is the first supplement I’ve tried that actually replenishes what my meds deplete. I sleep better, my readings are steadier, and I feel more in control.”
— By Jack M. | Verified Buyer
Ready to Feel More in Control?
Lowering blood pressure naturally doesn’t have to feel like a second job or a science experiment. Start by picking just one or two changes that feel doable right now. Build slowly and steadily. Track your progress to see what’s working. Most importantly, give your body the targeted support it needs—nutrients that actually move the needle on your heart health, energy, and everyday resilience.
When you're ready to take your heart health to the next level, Dr. Emery's Blood Pressure Support is your next step forward. This pharmacist-formulated supplement is thoughtfully designed to replenish critical nutrients that often get depleted with age or blood pressure medication—helping you feel stronger, more stable, and more in control of your wellness journey.
Shop Dr. Emery's Blood Pressure Support Now →
Feel your best. Live your life.
Warmly,
Dr. Kiera Emery, PharmD/MBA
Disclaimer: This content is for informational purposes only and should not replace professional medical advice. Always consult your healthcare provider before making changes to your supplement routine.
