9 Effective Ways to Lower Blood Pressure Naturally

In the United States, approximately 47% of adults have hypertension, a condition characterized by consistently elevated blood pressure. This statistic is concerning as high blood pressure is a significant risk factor for serious health issues, including heart disease, stroke, and kidney disease. Elevated blood pressure often goes unnoticed due to its asymptomatic nature, earning it the nickname “the silent killer.” Health practitioners must prioritize blood pressure monitoring and management, as early detection and treatment can prevent complications and improve overall health outcomes. By addressing hypertension, practitioners can significantly reduce the burden of cardiovascular diseases and enhance the quality of life for their patients.

 

Holistic Ways to Support Heart Health

 

Turmeric for Blood Pressure Support*

Turmeric has been used for centuries in Ayurveda (the traditional wellness practice of India) to promote various aspects of health.

Turmeric, and its active component Curcumin, has been extensively studied for its antioxidant benefits, which support a healthy inflammatory response. ¹⁰

They have also been shown to support the heart and cardiovascular system.*

A meta-analysis entitled “Efficacy and safety of turmeric and curcumin in lowering blood lipid levels in patients with cardiovascular risk factors: a meta-analysis of randomized controlled trials” found Turmeric offered helpful protection against cardiovascular disease by supporting normal lipid levels. ¹¹

Another meta-analysis published in Pharmaceutical Research compared the results of 11 studies on Curcumin/Turmeric and blood pressure and found that consuming curcumin/turmeric may support healthy blood pressure when taken long-term. ¹²

Learn more about the health benefits of Turmeric and Curcumin in Turmeric: The Essential Guide.

 

Hawthorne for Blood Pressure Support*

Hawthorn is one of the best-known herbs for heart and cardiovascular health.*

It’s been used extensively by traditional herbalists in North America, Europe, and China, with records of its use as a heart tonic going back to ancient Rome.*

Hawthorn has also been the subject of several scientific studies.

For example, a study published in Phytotherapy Research entitled: “Promising hypotensive effect of hawthorn extract: A randomized, double-blind pilot study of mild, essential hypertension” studied the effects of Hawthorn and Magnesium supplementation individually on separate groups. ¹³

Although both groups showed an improvement in blood pressure, the Hawthorne group got faster results and experienced less anxiety than the magnesium or placebo group.

Another 12-week placebo-controlled, double-blind, randomized trial on Hawthorne for blood pressure found a significant reduction in blood pressure in the group taking Hawthorne after 12 weeks. ¹⁴

Hawthorn leaves and berries are high in protective compounds such as flavonoids and antioxidant oligomeric procyanidins. The interactions between these various plant compounds are believed to produce Hawthorn’s heart-supportive benefits.*

 

Take Hibiscus for Heart Health*

Drinking any type of tea has been shown to help reduce stress, ³¹  which can help with blood pressure.

However, research has shown Hibiscus tea and extract may provide a double benefit.

A 2013 review published in Fitoterapia found daily consumption of Hibiscus tea or extract significantly lowered blood pressure and offered cardiovascular support in over half of the randomized trials analyzed. ³²

Although the exact mechanism of Hibiscus’ action requires more research, the leaves contain a wealth of antioxidant compounds that may benefit the heart. ³³

 

Be Proactive About Gut Health

Did you know your gut health can influence various aspects of heart health, including blood pressure?

It’s true.

Research has shown that gut microbiome diversity and intestinal integrity can directly impact the health of our heart and cardiovascular system. ³⁴

In other words, the more you take care of your digestive system by eating a healthy diet, exercising, reducing stress, spending time outdoors, and getting enough sleep, the better off your heart may be.

Certain probiotics, such as streptococcus thermophilus and Lactobacillus paracasei have also been shown to support gut health and normal blood pressure. ^35   36

Prebiotics have benefits as well, and the science on this heart-gut connection is in its infancy.

However, researchers believe that a healthy, diverse gut microbiome helps modulate inflammation, which helps support the heart and other aspects of well-being. ³⁷

 

Get Creative About Stress

Stress is a significant cause and contributor to high blood pressure. ²

Acute stress, such as you may experience during a heated argument or trip to the dentist, can cause temporary high blood pressure.

But chronic stress can cause chronically high blood pressure, which typically requires medical intervention.

The bottom line is addressing stress should be a top priority if blood pressure is a concern.

Simple ways to reduce stress through lifestyle include:

• Learning to say “no”
• Asking for help where and when you need it
• Journaling
• Exercising
• Decluttering
• Practicing mindfulness meditation
• Deep breathing
• Getting counseling or therapy
• Spending more time in nature

Certain herbs called adaptogens can also help by improving your resilience during times of stress.*

These herbs support normal stress hormone levels, such as cortisol, which helps regulate your stress response. ³

They have also been shown effective for supporting sleep, ^4   5  hormonal balance, ^6 7   8 thyroid health. ⁹

Some popular adaptogens include Ashwagandha, Tulsi, Rhodiola, Mushrooms, and Maca Root.

 

Replace Caffeine with Adaptogens

Despite all the hype we hear about the health benefits of coffee and tea, caffeine is not good for those with heart or blood pressure concerns.

That’s because, as a stimulant, it can cause a sudden and dramatic rise in blood pressure. ¹⁹

This may not be a problem for those without blood pressure issues. However, if you do have heart or blood pressure problems, it is wise to seek caffeine alternatives.

This is where adaptogenic herbs (as discussed previously for stress) can be a lifesaver for energy, focus, and optimizing performance.*

For example:

• Maca Root has been shown to support energy, stamina, and cognitive health. ^20   21
• Ashwagandha has demonstrated potential benefits for exercise recovery and improved sleep. ^{22   23   4   5}
• Rhodiola has been shown potentially beneficial for physical and mental fatigue ²⁴

 

The Benefits of Time in Nature

It’s not news that people spend less time outdoors than they did in previous generations.

However, the actual percentage of time the average person spends indoors may be shocking.

According to a study by the Environmental Protection Agency, Americans spend only 8% of their time outdoors.

That means most of us, including children, spend a whopping 92% of our time indoors!

This lack of interaction with the natural world has been shown to have potentially serious consequences for our physical, mental, and emotional well-being.

This is evident by research showing that time spent in nature can help improve various aspects of well-being, including blood pressure.

For example, practicing grounding or earthing in which your feet touch the bare earth has been shown to benefit the heart, reduce stress, combat pain, improve sleep, and support normal blood pressure. ^{25 26   27}

Scientists believe the effect comes from the negatively charged electron antioxidants found in the earth and natural bodies of water. ²⁸  These antioxidants have a calming and anti-inflammatory effect, which provides a wide range of benefits.

Likewise, spending time in the forest (also known as forest bathing or Shinrin-yoku in Japanese) has been shown to help lower blood pressure and stress hormone levels. ²⁹

Some therapists also recommend nature therapy or “Ecotherapy” for those struggling with chronic stress or mental health issues (which can be connected to blood pressure). ³⁰

How much time do you need to spend outdoors to receive a benefit?

According to the data, even just 20-30 minutes a day can make a big difference.

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