How to Lower Blood Pressure Naturally

by Dr. William Epperly of Forum Health Bloomingdale

Did you know that stress, eating inflammatory foods, and being dehydrated can all affect your blood pressure? Luckily functional and integrative medicine have powerful tools and recommendations to help with regulating blood pressure. Read on to find some of our favorite ways of helping our clients maintain healthy blood pressure naturally!

  1. Drink more water, 6-8 glasses per day minimum
  2. Eat 1-2 bananas per day
  3. Greatly decrease “animal” intake – dairy, eggs, and meat
  4. Increase fruits, vegetables, and whole grains if you tolerate them well
  5. Decrease sugar, white flour, and saturated fat
  6. Eliminate hydrogenated or partially hydrogenated fats
  7. Consume 2 TB flax seeds daily
  8. Exercise 30 minutes – 1 hour each day – move your body!
  9. Consume fresh, raw garlic 1-3 cloves/ day
  10. Consume cayenne pepper 3-4 times daily in small amounts
  11. Consume magnesium-rich foods like leafy greens, sesame seeds, coconut meat, brown rice, almonds, avocados, apricots, honey, pumpkins, sprouted nuts and seeds
  12. Consume 4 stalks of fresh celery daily, raw or juiced
  13. Destress with herbs such as lobelia, valerian, or hops
  14. Enjoy stress-relieving activities or hobbies such as yoga, walking, spending time in nature, creating art, etc.
  15. Enjoy serene and calming music
  16. Avoid caffeine
  17. Have massages or bodywork
  18. Play, have fun, and laugh for at least 10 minutes per day
  19. Begin a meditation practice
  20. Drink this daily tonic each morning: 8 oz water, 1 lemon or lime juiced, pinch of cayenne, honey or maple syrup to taste
  21. Do a bowel cleanse 2-4 times/ year
  22. Take hibiscus extract
  23. Focus on states of joy, peace, forgiveness, and love

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