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From the strategic suggestions of a Registered Dietitian Nutritionist to the dietary wisdom of an Integrative Nutritionist, we’ve compiled five expert insights on lowering blood pressure naturally. Nutritionists and health professionals weigh in with their top tips, ranging from herbal supplements for blood pressure to fruits, veggies, and hibiscus tea benefits. Discover their diverse and natural strategies for managing hypertension without medication.
- Adopt the DASH Diet Strategy
- Hydrate to Reduce Blood Pressure
- Healthy Diet Choices Lower Pressure
- Tailored Supplements and Health Tests
- Fruits, Veggies, and Hibiscus Tea Benefits
Adopt the DASH Diet Strategy
One natural way to lower blood pressure without medications is by following the DASH (Dietary Approaches to Stop Hypertension) diet. This nutrition therapy focuses on reducing sodium intake to between 1,500 mg and 2,300 mg per day.
It involves eating whole grains, vegetables, fruits, and lean proteins while limiting foods high in sodium, saturated fats, and trans fats. Avoiding table salt, choosing low-sodium options when eating out, and reading food labels to monitor sodium are practical steps in this diet.
Hydrate to Reduce Blood Pressure
One consistent piece of advice I give to patients who need to lower their blood pressure is to make sure they’re staying hydrated. Being dehydrated can cause your blood vessels to constrict. Dehydration can also reduce the overall volume of your blood, which results in a higher concentration of solutes that increases blood pressure.
Simple water is the best thing to drink for hydration, but if you’re a person who doesn’t like to drink water, consider an unsweetened herbal or decaffeinated green tea instead. Along with helping you stay hydrated, several studies have found a correlation between drinking herbal or green teas and lower blood pressure over time.
Healthy Diet Choices Lower Pressure
You can reduce blood pressure by choosing a healthy diet. Cut sodium by selecting fresh fruits, veggies, whole grains, and lean proteins. Boost potassium with foods like bananas, avocados, and spinach to counteract sodium’s effects.
Include calcium-rich foods like milk and yogurt for blood vessel regulation. Limit alcohol to one drink for women and two for men to avoid increased blood pressure and weight gain.
Tailored Supplements and Health Tests
Natural ways to lower blood pressure without medications involve a comprehensive approach, including supplements like magnesium, potassium, and CoQ10. These supplements can help regulate blood pressure by relaxing blood vessels, balancing sodium levels, and supporting cardiovascular health. It’s important to note that I only prescribe supplements based on lab testing, ensuring a highly tailored approach to care.
In addition to supplements, microbiome testing plays a crucial role in assessing gut health, which can impact blood pressure. Identifying imbalances through testing allows for interventions such as probiotics and dietary changes to help maintain healthy blood pressure.
Food sensitivity testing is essential for pinpointing foods that trigger inflammation, aiding in blood pressure management.
Basic fasting lab testing, including a comprehensive panel covering CMP, CBC, vitamin D, ferritin, and lipid levels, is essential to assess overall health and nutrient status.
Fruits, Veggies, and Hibiscus Tea Benefits
There are many holistic and natural ways to lower blood pressure. Eating six to eight servings of fresh fruits and vegetables per day provides the body with myriad electrolytes and nutrients that keep blood pressure in check.
Additionally, hibiscus tea has been shown to lower blood pressure. Unsweetened, it is a delicious, red, naturally decaffeinated herbal tea. One study shows that three cups of hibiscus tea per day lowers systolic blood pressure compared to drinking a placebo. This tea is also very good for heart health, bladder health, and the immune system.