I frequently get asked for some natural ways to reduce blood pressure. While this is not an exhaustive list, here are five that came to mind.
- Exercise regularly: Regular physical activity can help lower blood pressure and improve overall cardiovascular health. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming, most days of the week. This type of exercise increases nitric oxide levels.
- Maintain a healthy weight: Being overweight or obese can increase your risk of high blood pressure. Losing just 5-10% of your body weight can make a significant difference in blood pressure. One study showed losing 10 lbs dropped SBP 4.0 mmHg and a DBP 2.8 mmHg at 6 months
- Limit caffeine & alcohol consumption: Drinking alcohol in excess can raise blood pressure and increase the risk of hypertension. Men should limit their alcohol intake to no more than two drinks per day, while women should limit it to one drink per day. Huberman Lab had a podcast last fall that discussed in depth how alcohol impacts health. If you have high blood pressure, stopping alcohol and caffeine (which temporarily increases blood pressure) altogether is the best practice.
- Supplements: Fish oil & garlic: Studies showed fish oil decreased SBP by 12.7 mmHg and DBP decreased by 7.9 mmHg. Addtionally, one study showed supplementing with CoQ10 group showed a 16 mmHg reduction in SBP and a 9 mmHg reduction in DBP. Potassium Nitrate and R-lipoic acid are also excellent options for supplementation. Curcumin and Sulforaphane: Both curcumin and sulforaphane can help with endothelial dysfunction. The endothelium is a layer of cells that lines the blood vessels and lymph vessels of the body. They control the contraction and relaxation of your blood vessels. When the endothelium is healthy, your endothelial cells keep your blood vessels relaxed and open enough that blood can easily flow through. When they are not healthy, various cardiovascular issues, like elevated blood pressure can kick in.
- Sleep: Getting enough sleep is important for overall health, including blood pressure. Aim for 7-8 hours of sleep per night.
The best time to take supplements (or any medications) for blood pressure is at night before bed. This timing provides the maximin benefit for improving blood pressure.
The best source of curcumin is CurcElite and the best source of Sulforaphane is BrocElite. We bundle the two on our store: