High blood pressure, one of the top risk factors for heart disease and stroke, is a common condition that affects millions of people world wide, making up almost half of all adults in the United States (47%, or 116 million).  Did you know that high blood pressure is one of  the most curable modern day conditions though?

I personally know how frustrating it is to deal with lowering high blood pressure naturally. I’ve tried everything from acupuncture to changing my diet and exercise routines.  You want to (and deserve) to live without the fear of something happening to you and feelingl great about your health! And you can. It all starts with connecting the dots in your diet and lifestyle choices - the foods you put into your body, sleep and exercise, taking care of mineral deficiencies, and managing stress in your life.  There are more places to look, but if you do not have a clear underlying cause for your hypertension taking a look into these is a great start.

The truth is that, our daily habits can either nourish and heal our bodies, or they can continue to damage and cause the inflammation that leads to high blood pressure. When we eat foods that damage our arteries and blood vessels, our body reads that it is under attack and causes the immune system to counter-attack by creating inflammation in the cells under attack.  Consistently eating damaging foods leads the immune system to wreak havoc and creates a vicious cycle of chronic inflammation, hence chronic hypertension. 

Over the years I’ve overhauled my grocery list, the way I cook and eat my food, my daily routine (especially my morning routine) in an effort to upgrade my heart health. And as I moved from a more stressful life of being “reactive”, eating fast food, and being sedentary to a more balanced life rich in vitamins and nutrients that heal the body through a predominantly plant based diet, inner growth, and spending more time outside being active in nature, I started to experience lower numbers.  And over a month and a half I was weaned off of two blood pressure medications. That’s exactly what I want to talk with you about today!

Are you ready to connect the dots in your life?

Before we talk about lowering blood pressure naturally, let's talk about what inflammation has to do with high blood pressure.

When it comes to high blood pressure, there is one thing that all scientists agree on, and  that is how the endothelial system works.  The science shows that high blood pressure and heart disease all begin in nutrition.  The initial onset is when we begin to repeatedly damage the endothelium that is made up of endothelial cells that produce a magic-like gas called nitric oxide. 

Nitric oxide is crucial to keeping our blood pressure down.  The functions of nitric oxide include:

As you can see, nitric oxide production plays a vital role in keeping inflammation of the arteries and blood vessels at bay.

Acute Inflammation

Acute inflammation is easy to recognize and we all experience it.  It’s onset is manifested from a cold, a bruise after falling, or when a cut heals and goes through a swelling and redness phase. 

Acute inflammation is a reaction of the immune system kicking in to come to the rescue in healing an injury which usually goes away after a few days to around 7 weeks depending on the severity of an injury.

Chronic inflammation is a little more complex.  It is caused by a possible combination of many factors which triggers the immune system to come in and expel any invaders that are harming tissues and cells. This is what happens with high blood pressure. The endothelial cell damage triggers the immune system to respond and inflame the blood vessels and arteries.  This is the reason why most people develop high blood pressure in the first place.  It is the long term development of damaged endothelial cells from the modern day diet of fast food, processed foods, and high fructose corn syrup in everything that is packaged. The more we eat these foods, the more the immune system is called in to fight off the threat causing chronic inflammation.

Diet is one factor that causes inflammation in hypertensive individuals,  other factors may include your thoughts, toxins, smoking, being a couch potato, and drinking alcohol all can cause the cascade of events leading to a state of chronic inflammation.

Unfortunately, we are quickly prescribed pills to prevent any risk of a heart attack or stroke. It’s the easiest, quickest, and financially incentivised way to treat high blood pressure in modern day medicine practices. One area that modern medicine tends to overlook is getting to the root of the problem, and that’s where YOU come in.

1. Eat more plants, rich in nutrients, vitamins, and antioxidants, that naturally heal your endothelial cells.  The more your body produces nitric oxide the quicker it heals.  Eating foods rich in nitrates (especially the first):

2.  Emphasize foods rich in potassium and magnesium: Increasing your intake of potassium and magnesium can significantly contribute to reducing high blood pressure. Potassium helps counteract the effects of sodium, while magnesium relaxes blood vessels, allowing for better blood flow. Potassium-rich foods include bananas, avocados, spinach, and sweet potatoes. Magnesium-rich foods include nuts, seeds, legumes, and dark chocolate. (read below for more)

3. Maintaining a Healthy Weight: Maintaining a healthy weight through a whole foods diet (minimizing fats and inflammation causing dairy)  and regular physical activity is vital for blood pressure management. By just losing 5.1 kg (11.2 lbs) shows a reduction of 4.4 mm in systolic blood pressure and a reduction of 3.6 mm in blood pressure. I personally have seen even more substantial lower numbers with some of my clients who join my programs. Excess body weight puts strain on the heart and blood vessels, leading to elevated blood pressure. By incorporating nutrient-dense foods and controlling portion sizes, you can achieve and maintain a healthy weight. Combining a healthy diet with regular exercise, such as aerobic activities and strength training, can further enhance blood pressure reduction. 

4. Movement: Cardio exercise in the form of walking, running, swimming, biking, or whatever is doable for you is another key component to lowering blood pressure.  Walking for only 20-25 minutes per day 5-7 times per week along with a nutrient rich diet can get you to your health goals.  Movement is also a great way to reduce stress and anxiety which is the next point below.

5.  Managing Stress and Promoting Relaxation: Managing stress and anxiety is the most underrated strategy to lower blood pressure. Chronic stress can contribute to high blood pressure by increasing cortisol and adrenaline in the bloodstream causing blood vessels to constrict and raise blood pressure. Finding healthy ways to manage stress is essential for overall well-being. Engaging in relaxation techniques such as deep breathing exercises, meditation, yoga, and regular physical activity can help lower blood pressure by promoting a sense of calm and reducing anxiety. Also keep in mind that stress goes hand in hand when it comes to your lack of sleep.  Lack of sleep causes stress in the body which increases cortisol.  When cortisol is increased, inflammation is there to follow. A few other tips to reduce stress are using less technology, connecting with friends, long walks, and even a much needed vacation. 

Remember, it’s not one magic bullet that will lower your blood pressure and lead to better heart health.  It’s each small action step you take that will have a compound effect in your well being.

Your turn: Was this helpful for you? If so, what will you do differently now that you have gained new insight? 

Also, do you have any great tips that worked for you? I would live to hear about them!

In good health,

Serene