12 Easy Steps to Healthy Blood Pressure—Naturally
At Itasca Naturopathic Clinic, we know that maintaining healthy blood pressure (100-120/60-80 mmHg) is essential for overall well-being. Elevated blood pressure increases your risk of heart attack, stroke, and organ damage—affecting your brain, eyes, and kidneys.
Understanding Blood Pressure:
Your blood pressure is recorded as two numbers:
Systolic blood pressure (top number): Measures the pressure in your arteries when your heart beats.
Diastolic blood pressure (bottom number): Measures the pressure in your arteries between beats, while your heart is at rest.
With age, systolic blood pressure often rises due to arterial stiffness, plaque buildup, and cardiovascular changes. Diastolic blood pressure may increase due to vessel stiffness as well.
The Silent Risk
High blood pressure often has no symptoms—so the only way to detect it is to measure it regularly. Lifestyle choices, diabetes, obesity, and even stress can contribute to elevated levels.
The good news? With the right lifestyle changes, you can lower blood pressure naturally and protect your health. When my patient Andy followed these steps, his blood pressure returned to normal—and stayed there—without medications!
12 Natural Ways to Reduce Blood Pressure
1️⃣ Prioritize Healthy Fats
Choose extra virgin olive oil, avocado oil, and flaxseed oil to support heart health.
2️⃣ Choose Healthier Cooking Methods
Eat some raw foods daily, and opt for steaming, blanching, and roasting instead of boiling or frying.
3️⃣ Increase Plant-Based Foods
Boost your intake of fruits, vegetables, nuts, seeds, and legumes to improve cardiovascular health.
4️⃣ Focus on Fiber
Aim for at least 35 grams of fiber daily to support blood pressure regulation.
5️⃣ Use Heart-Healthy Herbs
Incorporate fresh garlic, onions, shallots, leeks, and scallions into your meals.
6️⃣ Reduce Simple Sugars
Fructose (even from fruit juice) is the #1 dietary cause of hypertension—cutting back can make a big difference.
7️⃣ Stay Hydrated
Drink filtered water—aim for half your bodyweight in ounces daily.
8️⃣ Eliminate Caffeine
Cutting out coffee and other caffeine sources can help stabilize blood pressure levels.
9️⃣ Watch Your Sodium Intake
Avoid hidden sources of sodium in processed foods, condiments, dressings, and club soda.
🔟 Eat Omega-3-Rich Fish
Include salmon, halibut, sardines, tuna, mackerel, and herring 2-3 times per week for heart-healthy fats.
1️⃣1️⃣ Stay Active
Engage in 30-60 minutes of movement at least six days per week to support circulation and heart health.
1️⃣2️⃣ Manage Stress Effectively
While stress is inevitable, learning to manage and minimize it is crucial for blood pressure control.
Take a Personalized Approach
Every individual is unique, and we specialize in customized dietary recommendations, vitamins, minerals, and herbal therapies to support your heart health.
✨ Want a tailored plan to lower your blood pressure naturally? Schedule a consultation with us today!
Here’s to a healthy heart!
Rachel Oppitz, ND
