For optimal health, its important to keep your blood pressure in a normal range. Our health is important and we should be proactive in taking care of ourselves. When you are not healthy, it effects every aspect of your life and makes everything more difficult, physically and emotionally.

There are several ways you can lower your blood pressure naturally and maintain a healthy, active lifestyle.

Blood Pressure Test Administration Tips

To start with there are a few things to consider when you have your blood pressure taken. Did you know that there is a syndrome called the White Coat Effect or White Coat Hypertension?  White Coat happens when you get your blood pressure taken and your blood pressure goes up in anticipation of having the test performed.  I know I have felt that increase in tension when I am about to get a blood pressure test.  And when that happens you can have a reading that is higher than your normal blood pressure.  If you get a high reading, you should have a second test performed a few minutes later, to be sure that the reading is accurate. This is recommended by the American Heart Association1

You should also be sure that when the reading is performed that the right cuff size is used. For patients who are overweight a cuff that is to small can cause an inaccurate blood pressure reading.

Your arm should not be hanging down by your side (which causes the reading to be higher), but resting on an arm rest or supported by the person administering the test.

Lose Weight

I imagine that most people know that losing weight will help to lower high blood pressure. Losing just 5 to 10 pounds will help to bring your blood pressure down.


Exercise is also essential. The more you exercise, the stronger your heart becomes, helping it to pump blood more efficiently and lowering your blood pressure.

Reduce Caffeine or Eliminate Caffeine:

Drinking caffeinated drinks like coffee or energy drinks can cause anxiety which raises your blood pressure.

Reduce Alcohol or Eliminate Alcohol:

More than one alcoholic beverage raises blood pressure and long-term consumption of too much alcohol leads to narrowing and hardening of your arteries.

Stop Smoking / Chewing:

The nicotine in cigarettes and chew significantly increases blood pressure. It narrows and hardens your arteries and stresses your heart.

Stop Eating the Wrong Foods:

Stop eating processed foods, processed grains (which turn to sugar), sugar, saturated fats and table salt.

Use Sea Salt: If you use salt, it should be unprocessed sea salt such as Himalayan Pink Sea Salt that is high in essential trace minerals2.

Stay Hydrated: Drink plenty of water: If you are dehydrated your cells become constricted causing your blood to have to work harder to pump fluid to your cells which elevates your blood pressure.

Eat Garlic: Garlic helps to reduce high blood pressure and there are many ways to incorporate garlic into your diet.

Eat foods rich in Potassium3: Potassium is important as it helps to relax blood vessel walls.  The recommended daily allowance is 4700 mgs. The following foods are some good sources of potassium:



Swiss Chard



Sweet Potato

Acorn Squash / Zucchini


Lentils / Pinto Beans / White Beans


Unsulphered Molasses

Coconut Water

Sunflower / Pumpkin Seeds

Brussel Sprouts

Eat Foods Rich is omega 3’s: Foods that have omega 3 fats help to reduce high blood pressure such as the following:

Salmon / Sardines

Cod Liver Oil


Chia / Flax / Hemp Seed


Take the Right Supplements:

Magnesium relaxes blood vessels and reduces high blood pressure. A very effective way to get magnesium into the blood stream is to rub magnesium oil on the bottom of your feet. Your skin is the largest organ you have and quickly absorbs what you rub or spray on.  To test this out for yourself, try rubbing crushed garlic on the bottom of your feet, you will taste it!

Vitamin D helps to relax arteries and lowers blood pressure4.

Coenzyme Q10 helps to significantly lower high blood pressure, however you usually have to take it consistently for about 4-12 weeks depending on the individual before you see a drop in blood pressure.

Manage Stress:

The more you can reduce stress, the less tension you will have which helps to keep your blood pressure in normal range.  There are several ways to do this including exercise. Simply taking a walk is very calming and helps to get your heart pumping and reduces your blood pressure.  Yoga is also a recommended way to reduce stress.

Meditation is very calming. Just taking time each day for 10-15 minutes of complete silence is very rejuvenating and helps to lower your blood pressure.  Put away the electronics, turn off the television, find a quite spot where you will not be interrupted and unwind. There is way too much noise and distraction in our life and taking a “time-out” is amazingly restorative.


There are many ways to lower your blood pressure naturally including managing your diet and weight by eliminating processed foods, sugar, caffeine, and alcohol and implementing a healthy diet. Regular exercise is also necessary, together with correct vitamin supplementation and stress management.  


Discover How to Reduce Your High Blood Pressure Naturally

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