High blood pressure, also known as hypertension, is a serious health concern affecting millions of Americans. It’s a major risk factor for heart disease, stroke, and other health problems. Traditionally, medication is used to manage hypertension. However, at MindStream Integrative Medicine, we believe in a holistic approach to health. This means exploring natural, non-pharmacologic options alongside medication (when necessary) for lowering blood pressure.
About Hypertension (High Blood Pressure)
Hypertension (defined as average blood pressure greater than 130/80 mmHg according to the American Heart Association) is one of the most important early warning signals for chronic disease THAT YOU CAN MODIFY! If hypertension affects you, we encourage you to take control of understanding and managing your blood pressure. You can do this by educating yourself about the condition, monitoring it using a blood pressure cuff, and committing to having your blood pressure be at goal (average blood pressure of 130/80 or less) through a combination of lifestyle changes, botanical medicines and pharmaceuticals that work for you. How you get there is less important than making sure you are at goal. We love teaching and empowering patients about this condition and giving them the tools to understand and manage their hypertension.
Here are some powerful tools and lifestyle changes that can significantly impact your blood pressure:
Botanical Medicines
Plants are a great resource for lowering blood pressure. They are more subtle but also have fewer side effects than most pharmaceutical-grade medications. You have different options for how to consume them, from creating teas, or making tinctures, cooking with them, or ingesting capsules of the raw material.
This article reviews 12 common plants, their mechanism of action, and the doses studied. I am going to mention a few of them here.
Instructions: To make a medicinal tea from fresh or dried leaves or flowers, use 1-2 tbsp of the plant per cup of boiling water, and steep, covered, for 5-10 minutes. To make a medicinal tea from a woodier constituent such as a calyx, steep covered for about 15 minutes. Strain before consuming. Additionally, this blog post from Mountain Rose is a great resource that I have used before for how to make tinctures.
Parsley and Dandelion
Both plants appear to lower blood pressure by causing you to eliminate more water (a diuretic effect). You can cook with these or make a tea. Alternatively, try making a tincture from these. The literature does not report exactly how much effect these plants have, but they are widely known, safe, and easy to use.
Garlic
Garlic in many forms appears to be safe and effective for lowering blood pressure. It’s easily incorporated into your daily cooking repertoire. Aged garlic extract appears to have the most consistent effect in lowering blood pressure. It is available as a capsule with the trade name “Kyolic.”
Hibiscus (Roselle)
Hibiscus has been used across many cultures to lower blood pressure. Different parts of the plant have been used but the studies that appear most effective use the calyx.
Grape Seed Extract
Grape seed extract comes from the typical grape. Resveratrol is a famous part of this plant associated with health effects. The whole seed extract has been shown to lower blood pressure as well. It’s available in pill form.
Dietary Shifts
Dietary choices can have a big impact on blood pressure. To lower blood pressure, stick with principles that move away from processed foods high in saturated fat and sodium, and instead focus on whole foods rich in nutrients that benefit heart health. Here are a few dietary principles:
Mediterranean Diet
The Mediterranean diet, with its emphasis on fresh, whole foods, can be a powerful tool for lowering blood pressure. This heart-healthy approach features an abundance of fruits, vegetables, and whole grains, all rich in vitamins, minerals, and fiber that can help regulate blood pressure. Healthy fats from sources like olive oil and nuts replace unhealthy saturated fats, further promoting heart health. Additionally, the Mediterranean diet naturally reduces sodium intake by limiting processed foods, which can significantly contribute to high blood pressure.
This Mediterranean Diet Score Tool is a great resource that can be used both as an audit tool and as part of a dietary assessment.
DASH Diet
The Dietary Approaches to Stop Hypertension (DASH) diet is a proven winner. Rich in fruits, vegetables, whole grains, and low-fat dairy, it naturally reduces blood pressure by promoting healthy sodium and potassium levels.
Reduce Sodium Intake
Our taste buds may crave salt, but excessive sodium is a major culprit for high blood pressure. Gradually reducing your intake can make a big difference.
Move Your Body
Regular Exercise
Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Brisk walking, swimming, cycling, and dancing are all excellent options.
Strength Training
Don’t forget to incorporate strength training exercises 2-3 times a week. Building muscle mass can help regulate blood pressure.
Make Lasting Lifestyle Changes
Manage Stress
Chronic stress can contribute to high blood pressure. Techniques like meditation, yoga, and deep breathing can help manage stress and promote relaxation, leading to lower blood pressure and better overall well-being.
This 4 – 7 – 8 Breath Relaxation Exercise from the Center for Integrative Medicine is a simple and useful tool to achieve general relaxation and manage stress.
Reduce Alcohol and Caffeine
Excessive alcohol and caffeine consumption can raise blood pressure. Moderation is key!
Sleep for Success
Aim for 7-8 hours of quality sleep each night. Insufficient sleep can disrupt hormones that regulate blood pressure.
Remember, these changes take time and commitment. We recommend working with a healthcare professional to develop a personalized plan that fits your lifestyle.
Complementary Therapies
At MindStream, we may explore other complementary therapies to support your blood pressure management journey, such as:
- Acupuncture
- Massage Therapy
- Nutritional Supplements (under the guidance of a healthcare professional)
Additional Resources
For more on these and other blood pressure-lowering options and their Systolic and Diastolic effects, download our Nonpharmacologic Blood Pressure-Lowering Options Guide.
MindStream Can Help.
Taking charge of your blood pressure empowers you to live a healthier, more vibrant life. We are here to support you on this journey. Integrative medicine offers a personalized approach to managing your blood pressure. Contact us to learn more about how we can help you achieve your optimal health naturally!
Disclaimer: This blog post is for informational purposes only and should not be construed as medical advice. Please consult with your healthcare provider before making any changes to your diet, exercise routine, or medication use.
About Dr. Amy Price Neff
Dr. Price Neff is board certified in Integrative Medicine by the American Board of Integrative Medicine. A board-certified Family Medicine doctor, she is also fellowship trained in psychedelic medicine and psychiatric medicine. She has also studied Ayurvedic Medicine, as well as deep inquiries into the microbiome, cancer metabolism, nutrition, mindfulness, medications and the mind, autoimmunity, and the clinical questions that come up in daily practice. For the team at MindStream, the excitement that comes from continuous learning is one of the most precious fuels for practice. Learn more about Dr. Neff and the MindStream team.
Learn more about why we started MindStream Integrative Medicine.