MAILBAG! Keep Your Blood Pressure in Check Naturally
By
Dr. Scott Olson, ND
Posted August 16, 2022
Dear Living Well Daily Reader,
“What are some ways I can keep my blood pressure under control, naturally?”
–Jeremy from Akron, Ohio
Hi Jeremy,
Let me start by saying that any changes to blood pressure medications should only be done with the help of your health care practitioner. Stopping blood pressure drugs suddenly can cause serious health issues, some of which can be life-threatening.
But I recommend many things beyond taking drugs to help keep blood pressure in a normal, healthy range.
Blood pressure is the measurement of the pressure inside your blood vessels. There are two numbers (like 120/80) because the pressure is higher when your heart beats and lower when it relaxes.
The lowest (diastolic) is the background pressure, and the highest number (systolic) is the increased pressure that results from the beating of the heart.
I like to see both numbers to drop as close to the ideal 120/70 reading as possible.
In most cases, this is done naturally with a combination of lifestyle changes and nutritional support.
Start with exercise. But you don’t have to join a gym or buy a bunch of fancy exercise equipment. The best exercise is simply walking. Start out at an easy pace and increase your speed as you improve.
I recommend spending up to four hours a day standing or walking. The less time spent sitting, the better your blood pressure will likely be.
If you’re carrying around any extra weight, try to lose those extra pounds. Focus on eating more healthy proteins and low-sugar veggies. Avoid sugar, foods that act like sugar inside the body (like simple carbs), and vegetable oils.
Next, consider adding some blood-pressure-friendly supplements to your routine.
- Fish Oil: Studies have shown that Omega-3 fatty acids (found in fish oil) can reduce heart disease by up to 52 percent. Fish oils reduce inflammation and soften up arteries, so they stay flexible. I suggest you take between 1,000 and 3,000 milligrams a day.
- CoQ10 (CoenzymeQ10): This antioxidant/enzyme is found throughout our bodies and is used for energy production. Since our heart is one of the most energy-hungry organs in our bodies, it needs CoQ10. But CoQ10 goes beyond that. It’s also a powerful antioxidant that works both inside and outside the cells. CoQ10 lowers inflammation, reduces blood clots, and helps prevent skipped beats (like arrhythmias or atrial fibrillation).
- Vitamin C: Vitamin C helps prevent damage to LDL cholesterol and can keep arteries more flexible. Remember, we’re one of a few mammals that can’t produce their own vitamin C. If you don’t supplement, you don’t get enough of this vitamin, so add it to your list.
- Antioxidants: There are many antioxidants to choose from, like vitamins A, C, and E, but I prefer plant phytonutrients such as carotenoids, polyphenols, and flavonoids for great antioxidant protection. Examples include green tea extract – called EGCG (epigallocatechin gallate), red wine extract (resveratrol), pycnogenol, olive leaf extract, curcumin, and others.
- Hawthorn: This herb has long been used for heart health. It helps lower blood pressure while also strengthening the heart muscle. Hawthorn berries are full of flavonoids for extra antioxidant protection.
- Garlic: 1,000 milligrams of garlic extract has been shown to help lower blood pressure.
Making these small changes to your regular routine can help you keep your blood pressure in check naturally.
PS: Still struggling to keep your blood pressure under control? THESE common drugs could be to blame.
Written By Dr. Scott Olson, ND
Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.
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