High blood pressure (hypertension) is when the force of blood against the artery walls is consistently too high. While normal readings were once 120/80 mmHg, the new target is lower—110/70 mmHg—because of its impact on heart health and the vascular system. 

Common causes of hypertension can include a  high-sodium diet, a nutrient deficient diet, lack of exercise, and even mental health challenges that may temporarily spike blood pressure. Managing high blood pressure is critical because left uncontrolled, it increases your risk of heart disease, kidney damage, and stroke. 

While it’s essential to follow your provider’s recommendations for the medical management of hypertension, many people are also interested in how to control hypertension naturally​. Your best bet is a combination of optimal nutrition and lifestyle strategies for hypertension management and even reversal.

Let’s take a closer look at some of the most effective ways to help address high blood pressure with diet and other healthy habits. 

6 Nutrients of Focus for Healthy Blood Pressure 

1. Sodium

Salt gets the most attention when talking about blood pressure, as excessive sodium promotes hypertension. This is because it causes the body to hold onto extra fluid, increasing blood pressure and making the heart work harder. 

Many frozen, canned, and packaged foods have high amounts of salt. Read labels to choose items with less than 140 mg of sodium per serving and avoid adding salt when cooking. Instead, try herbs and spices to add flavor, like oregano, rosemary, dill, or garlic. 

2. Potassium

Boosting potassium intake while reducing sodium has been shown to help reduce high blood pressure. Potassium and sodium need to be balanced and potassium helps blunt the adverse effects of sodium on blood pressure, evening it out. 

Find potassium in foods like white potatoes, sweet potatoes, avocados, yogurt, salmon, and lentils. Increasing your intake of fruits and veggies is a great way to ensure regular potassium consumption. 

3. Magnesium

Magnesium is key for blood pressure regulation because it helps blood vessels relax. Not getting enough has been associated with a higher risk of hypertension. Find magnesium in legumes, greens, nuts, seeds, and whole grains.

4. Calcium

Calcium helps blood vessels contract and relax when they need to and is heavily involved in blood pressure regulation. Sources include yogurt, specific greens, calcium-set tofu, and almonds. Get it from foods first, as supplemental calcium may harm heart health.

5. L-arginine

This amino acid is necessary for the production of nitric oxide, which relaxes vessels and lowers blood pressure. It’s found in foods like specific nuts and seeds, such as walnuts and sesame seeds.

6. Fiber

Getting enough fiber helps reduce high blood pressure, as high-fiber foods also tend to be rich in beneficial vitamins and minerals, and low in sodium. Fiber is only found in plant foods. Adding more fruits, vegetables, grains, nuts, seeds, and legumes to your diet can make a big difference.

How to Control Blood Pressure Naturally Through Lifestyle

It’s normal to be curious about other non-medical ways to help bring high blood pressure levels down. For example, can you use cold medicine for high blood pressure? (No, decongestants like pseudoephedrine can raise blood pressure, so talk to your healthcare provider if you need one.) 

Or, are natural oils for high blood pressure a good idea? (Some, like lavender or bergamot essential oils, may help reduce stress and promote relaxation, but these cannot replace appropriate medical management of hypertension.)

While these are great questions, I recommend focusing on everyday habits that are more effective for blood pressure management—and overall wellness. Here are some of the best places to start.

Manage Your Stress

When under stress, your body produces a surge of hormones, which can temporarily increase your blood pressure as your blood vessels narrow and your heart rate quickens. Can anxiety cause high blood pressure? Yes, over time, feeling stressed and anxious can lead to hypertension. 

If you find yourself frequently stressed, incorporating breathwork or a mindfulness practice can be helpful. Anything that can increase your presence in the moment, calm your mind, and slow your heart rate can help reduce stress and blood pressure. 

Engage in Regular Exercise

Aerobic exercise and resistance training are good for you but can temporarily increase blood pressure, as your heart pumps faster to provide more oxygen. For most healthy people, blood pressure will return to normal within a few hours after exercise, but people with hypertension can experience more dramatic changes. 

Knowing how your body responds to different movements is important. Wearing a blood pressure monitor can help you identify patterns, which should be discussed and individualized with your healthcare team. 

Stop Smoking

There’s a strong association between quitting smoking and blood pressure​ reduction. The addictive substance in cigarettes, nicotine, causes a temporary increase in blood pressure. It activates your sympathetic nervous system, which is in charge of your stress and danger response. 

Every time you smoke, this activation triggers hormonal signals that move extra blood to your muscles, increasing alertness, tension, and, ultimately, blood pressure. There is some evidence that e-cigarettes, or vaping, also promote hypertension. 

Improve Your Sleep

While you sleep, your body repairs and rejuvenates. Sleep is also a time for your body to regulate hormones like cortisol, which is associated with stress. When you’re not getting adequate sleep, this regulation can’t happen effectively, which can promote higher blood pressure. 

Can sleep apnea cause high blood pressure? Yes, during episodes of sleep apnea, oxygen levels drop, triggering the release of stress hormones that raise blood pressure and strain the cardiovascular system over time.

On the other hand, if you’re wondering does going to sleep lower blood pressure, the answer is also yes (assuming you’re getting quality rest). When you’re asleep, your body relaxes and your heart rate and blood pressure decrease.

Experts recommend 7-8 hours of sleep for most adults every night. Getting enough sleep requires improving your body’s natural circadian rhythm or sleep-wake cycle. If you have sleep apnea or another disruptive sleep-related disorder, it’s important to work with your healthcare provider to create a personalized treatment plan so you can get more rest. 

Are There Supplements for High Blood Pressure?

I recommend starting with food to get the nutrients you need for optimal arterial health and effective blood pressure-lowering effects. Some supplements for blood pressure may be appropriate, such as omega-3s, turmeric, and lycopene, but they need to be personalized for proper dosing and utilization based on your medical history, medication list, lab results and diet. Consult a cardiology dietitian before adding a new supplement, especially if you’re on medication. 

Client Success Story

A 44-year-old woman was struggling with controlling her blood pressure. She was taking three different types of blood pressure medications without success. Her blood pressure was 145/85mmHg on average.

After a thorough evaluation that included assessing her lab work, her nutrition and lifestyle, and her past medical history, it was apparent that she had a lot of inflammation, insulin resistance, and oxidative stress. All of this was contributing to her resistant hypertension, a type of hypertension that is “resistant” to blood pressure medications.

She had a history of PCOS and preeclampsia with abdominal adiposity reinforcing the connection between high blood pressure readings.

We worked closely in my VIP program where we focused on adding nutrients to help optimize these pathways and balancing her meals to ensure satiety.

Within 3 weeks her blood pressure went down to 122/82mmHg, and within 6 weeks it normalized to optimal levels of 110/70mmHg. Her doctor removed all medications and her blood pressure remained optimal.

How to Control Hypertension Naturally: Final Thoughts

Hypertension is a serious condition that needs to be managed appropriately. Even if you’re utilizing natural approaches, it’s crucial to adhere to medical advice from your healthcare team for appropriate blood pressure management. 

If you’re experiencing symptoms like dizziness and lightheadedness, or have readings below 90/60 mmHg with a home blood pressure monitor, consult with your doctor who may need to adjust your medications. 

For personalized diet and lifestyle guidance, consult with a cardiology dietitian. I take a science-based nutrition approach with my clients; together, we can come up with an effective plan to lower high blood pressure and optimize your heart health. 

Click here to schedule a complimentary 15-minute discovery call to see if we’re a good fit.

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