High blood pressure (hypertension) is often called the “silent killer”—and for good reason. It rarely causes symptoms until it’s dangerously high, yet it significantly increases the risk of heart disease, stroke, kidney failure, vision loss, and cognitive decline.
If left unmanaged, hypertension damages your arteries, making them stiff and narrow. This forces your heart to work harder to pump blood, increasing the likelihood of heart attacks and strokes.
While medications are commonly prescribed, they don’t address the root causes of hypertension, such as inflammation, nutrient deficiencies, poor circulation, insulin resistance, and chronic stress. The good news? You can naturally lower your blood pressure with simple diet and lifestyle strategies.
Below are 10 science-backed ways to support healthy blood pressure—without relying on excessive salt restriction or medications.
1️⃣ Cut Back on Refined Carbs and Sugar
High blood sugar and insulin resistance contribute to stiff blood vessels and high blood pressure.
✅ Choose whole-food carbs like sweet potatoes, fruit, and quinoa instead of refined grains and sugar.
✅ Avoid processed foods that spike blood sugar, like white bread, pastries, and sodas.
✅ Match your carb intake to your activity level—if you’re active, you can handle more carbs.
2️⃣ Boost Essential Minerals for Blood Pressure Control
Key minerals—potassium, magnesium, and calcium—are critical for healthy blood pressure regulation.
✅ Potassium-rich foods: Bananas, potatoes, tomatoes, avocados, and leafy greens.
✅ Calcium sources: Bone-in fish, almonds, and sesame seeds.
✅ Magnesium sources: Pumpkin seeds, dark chocolate, spinach, molasses, and nuts.
👉 Need extra support? Try Magnesium Glycinate to optimize magnesium levels.
3️⃣ Eat One Pound of Fatty Fish Per Week
Omega-3s improve circulation, reduce inflammation, and lower blood pressure.
✅ Best sources: Salmon, sardines, mackerel, trout, anchovies, and herring.
👉 Struggling to get enough? Try a high-quality Omega-3 Fish Oil supplement.
4️⃣ Support Blood Pressure with Herbal Extracts & Key Nutrients
Certain nutrients and plant compounds help relax blood vessels, improve circulation, and support healthy blood pressure regulation.
✅ Bonito Peptides – Promote normal vascular tone and support heart health.
✅ Grape Seed Extract – Helps maintain arterial flexibility and blood flow.
👉 For a convenient way to get these nutrients, try HTN Supreme, which includes bonito peptides and grape seed extract.
✅ Hibiscus Tea – Naturally lowers blood pressure.
✅ Hawthorn & Gotu Kola – Traditionally used for cardiovascular health.
✅ CoQ10 – Essential for heart energy production and blood vessel health. Low levels are linked to hypertension. Try CoQ10 Ubiquinol for optimal absorption.
✅ Aged Garlic Extract – Studies show it lowers blood pressure and improves circulation. Try Aged Garlic Extract.
✅ Vitamin C – A powerful antioxidant that protects blood vessels and supports nitric oxide production. Found in citrus fruits, bell peppers, and strawberries or supplement with Vitamin C.
5️⃣ Boost Nitric Oxide for Better Circulation
Nitric oxide (NO) is a natural compound that relaxes blood vessels, improves circulation, and helps lower blood pressure. Unfortunately, many people have low NO levels due to a poor diet, lack of sunlight, and a sedentary lifestyle.
✅ Eat nitrate-rich foods like beets, celery, spinach, arugula, and fennel.
✅ Get daily sun exposure (UV rays stimulate NO production).
✅ Exercise regularly to boost NO release from blood vessels.
✅ Test Your NO Levels at Home
Wondering if you have enough nitric oxide? At-home NO test strips measure your levels in just seconds.
👉 Check your NO status with Nitric Oxide Test Strips.
✅ Need an extra NO boost?
6️⃣ Get Some Sunshine (or Supplement) for Healthy Blood Pressure
Vitamin D is a powerful nutrient that plays a critical role in regulating your blood pressure. Adequate levels of vitamin D are linked to improved vascular health and help keep blood pressure within a normal range. Interestingly, exposure to sunlight is one of the most effective ways to boost your vitamin D levels, but if you’re unable to get enough sun, supplementation can provide the support you need.
Here’s why getting sun exposure is beneficial for your blood pressure:
Vitamin D and Vascular Health: Vitamin D helps regulate the function of endothelial cells in blood vessels, supporting proper blood flow and reducing the risk of arterial stiffness, which can increase blood pressure.
Renin-Angiotensin System: Vitamin D helps balance this critical system in the body that controls blood pressure by managing blood vessel constriction and fluid balance.
Reduced Inflammation: Vitamin D has anti-inflammatory effects that can help lower the chronic inflammation that often contributes to hypertension.
How to Get Sun Exposure:
Aim for 20-30 minutes of unprotected sun exposure on bare skin (arms, face, or legs) a few times per week. The amount of exposure needed depends on your skin type, the season, and your location.
The UVB rays from sunlight trigger the production of vitamin D in the skin, but make sure to balance your sun exposure with skin protection to avoid the risks of overexposure (like sunburn and skin cancer).
Vitamin D Supplementation: If you live in a region with limited sun or have a lifestyle that limits your exposure, vitamin D3 supplements can be a great alternative. Supplements like ADK (Vitamin D3, K2, and A) are formulated to support healthy vitamin D levels and enhance its effectiveness. Vitamin D is better absorbed when taken with Vitamin K2, which directs calcium to the bones and away from soft tissues like arteries.
Test Your Vitamin D Levels at Home: Testing your vitamin D levels can help you understand if you’re getting enough from the sun or supplementation. You can now test your vitamin D levels from home with a Vitamin D Test Kit, an easy and convenient option to get a snapshot of your vitamin D status without a trip to the lab.
7️⃣ Manage Stress Effectively
Chronic stress raises cortisol and adrenaline, driving up blood pressure and putting additional strain on your adrenal glands. Over time, this can lead to adrenal fatigue, where your body struggles to cope with stress, further elevating blood pressure.
✅ Daily meditation, deep breathing, journaling, or spending time in nature can help reduce stress.
✅ Try box breathing (inhale for 4 seconds, hold for 4, exhale for 4, hold for 4) to calm the nervous system.
✅ Support your adrenals with proper rest, nutrient-dense foods, and adaptogens like Ashwagandha or Rhodiola.
Did you know? If you’re struggling with both high blood pressure and low energy, it may indicate imbalanced adrenal function.
👉 Discover your adrenal health with my Energy and Adrenal Lab Kit (here), which can provide insights into your cortisol levels and guide a personalized approach to restore balance.
8️⃣ Prioritize High-Quality Sleep
Lack of sleep raises blood pressure and disrupts metabolic health.
✅ Aim for 7-9 hours of quality sleep per night.
✅ Address sleep apnea, as it’s strongly linked to hypertension.
👉 Struggling with sleep? Try Magnesium Glycinate or Melatonin for natural support.
9️⃣ Exercise Regularly
Physical activity strengthens the heart and improves circulation.
✅ Endurance exercises (walking, cycling, swimming) reduce hypertension.
✅ Strength training improves vascular function.
👉 Ready to Start Moving? Join My Free Walking Challenge!
🔟 Sit Less, Move More
Prolonged sitting negatively impacts circulation and blood pressure.
✅ Take breaks every 30-60 minutes to stretch or walk.
✅ Use a standing desk or take walking meetings.
Final Thoughts – Take Control of Your Blood Pressure Today
By making these simple yet powerful changes, you can naturally lower your blood pressure, improve heart health, and avoid the long-term risks of hypertension.
✅ Want a Personalized Functional Medicine Plan for Your Blood Pressure?
We offer FREE functional medicine sessions to help you uncover the root cause of your high blood pressure and create a custom plan.
Click here to schedule your free session
References
Chen, L., et al. (2010). Reducing consumption of sugar-sweetened beverages is associated with reduced blood pressure: a prospective study among United States adults. Circulation., 121(22), 2398–2406. [Link]
Houston, M. C. (2011). The importance of potassium in managing hypertension. Curr Hypertens Rep., 13(4), 309[Link]
Houston, M. (2011). The role of magnesium in hypertension and cardiovascular disease. J Clin Hypertens (Greenwich)., 13(11), 843–847. [Link]
