
MAILBAG! Keep Your Blood Pressure in Check Naturally
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.
View More Free Articles
BEAT Stubborn Leg Swelling Without Dangerous Diuretics
“I need help with edema.” —Swollen Hi Swollen, When patients complain of edema—fluid retention that causes feet, ankles, and legs to swell—I explain that, while conventional medicine immediately prescribes diuretic drugs, nature offers us effective solutions we can try first. I’ll share those in just a moment, but first, let’s take a quick look at...
Mental Health Linked to 30% FASTER Aging [6-Step FIX]
Your mind and body are more connected than you might realize—and a groundbreaking new study proves just how profound that connection really is. In fact, it’s this mind-body link that helps explain why battling depression can put you on the fast track to physical decline. Depression is the most common mental health condition worldwide. We’ve...
The Air You Breathe Is Silently Stealing Your Memory
You already know that air pollution damages your lungs. Chances are you’ve heard it can also harm your heart. And I bet you won’t be surprised when I tell you it claims millions of lives annually. But now, alarming new research suggests polluted air might also damage your brain. This study found that long-term exposure...
Get Intermittent Fasting Benefits Without Going Hungry
Intermittent fasting, which involves cycling between eating and fasting periods, is effective. There’s plenty of evidence for that. It’s not just weight loss, either. Intermittent fasting has significant benefits for metabolic health. However, many people find fasting difficult to stick to—and others can’t do it at all due to medical issues—so they miss out on...
Just Diagnosed with Hypertension? —6 Things to Do Next
You’ve been diagnosed with high blood pressure—now what? First, take a breath. You’re not alone—over 30 percent of adults worldwide have hypertension. That makes it one of the most common health issues… and a top cause of preventable deaths. The good news is that, unlike some conditions that can leave you feeling helpless, high blood...
Brain Games Are USELESS—Do These 5 Things Instead
I’ve seen a lot of lists lately claiming to have the secrets that keep your brain from turning into mush as you age. They typically advise activities such as doing crosswords, learning Spanish, or taking up the accordion. Challenging your mind with new learning experiences is definitely a great way to keep your brain engaged...
This $5 Fix REVERSES Cellular Aging in Just 6 Months
You take your vitamins, eat your vegetables, and feel healthy—so your nutrition is covered… right? Well, new research suggests that even health-conscious older adults may be missing crucial nutrients that keep their cells functioning like those of younger people. The trouble is that as we age, our bodies become less efficient at absorbing nutrients from...
Mailbag: Doctors Get Bone Health WRONG—Here's What Really Works
“Thank you so much for answering this. With millions of women who are seniors over 70 facing a diagnosis of osteoporosis, this is my question. What can we do naturally to help improve our bone density, especially in the spine lumber 1 and 2? Also, how do we help improve bone density in the femur...
Critical Brain Nutrient Missing In 9 Out of 10 American Diets
You’ve probably heard plenty about brain-boosting omega-3s, antioxidants, and B vitamins. But there’s another nutrient that’s just as critical for your cognitive health. However, it’s been flying under the radar… until now. Mounting evidence suggests this overlooked compound could be key to protecting your brain and enhancing memory. It may even reduce your risk of...
"Miracle Berry" Supercharges Your Microbiome
Happy Father’s Day to all the dads and granddads who’ve shared their wisdom, strength, and love through the years. Thank you for teaching us that the best medicine is laughter, love, and a father’s caring heart. Want to upgrade your health but don’t want complicated diets or expensive supplements? Science just revealed a delicious way...