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How (And Why) to Lower Your Blood Pressure Naturally

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Lowering your blood pressure naturally is key to long-term health. Creatas/Creatas Images/Thinkstock

High blood pressure, or hypertension, is the most important risk factor for premature death, accounting for half of all deaths caused by cardiovascular disease and 13.5 percent of all deaths each year. It affects 26 percent of the population worldwide, and one-third of the population in the U.S. Nine in ten Americans are expected to develop high blood pressure by the age of sixty-five.

With this in mind, it’s no exaggeration to suggest that keeping your blood pressure under control is one of the most important things you can do to extend your lifespan.

Mild hypertension can nearly double your risk of heart disease—but drugs don’t work. What can you do? #hypertension #diabetes #metabolicsyndrome

This has become even more apparent in light of recent research which suggests that even “high normal” blood pressure (120–129 / 80–84 mmHg) increases the risk of death from cardiovascular disease by 46% on average. For women, the risk was slightly lower; for men, it was much higher—80%, regardless of age. (1) These results are alarming in light of the fact that 3 of 10 US citizens have a blood pressure in the 129–139 / 84–95 mmHg range.

Making the problem worse, studies have shown that drug therapy for “high normal” blood pressure and even mild hypertension is not effective. A large review of randomized, clinical trials performed by the prestigious Cochrane Collaboration found that anti-hypertensive drugs used to treat mild hypertension (140–159 / 90–99 mm/Hg) did not reduce disease complications or the risk of death. (2)

How to Lower Your Blood Pressure Naturally

But that doesn’t mean there’s nothing you can do.

Like most other chronic diseases, high blood pressure is caused by a mismatch between our genes and the modern diet and lifestyle. High blood pressure affects only one percent of hunter-gatherer populations following a traditional diet, but its prevalence increases when those cultures adopt a western diet and lifestyle that is characterized by processed and refined foods, sedentary behavior, chronic sleep deprivation, a lack of sun exposure and excess use of caffeine, alcohol and tobacco. (3)

If you have “high-normal” blood pressure or mild hypertension, here are my top three recommendations for decreasing your blood pressure naturally.

Diet

As I mentioned above, high blood pressure is practically nonexistent in traditional hunter gatherer societies. There are likely several reasons for this, but diet is certainly one of them. Here’s what to pay attention to:

  • Sugar. Increased consumption of sugar—especially sugar-sweetened beverages like soda—is associated with high blood pressure, and reducing sugar intake has been shown to lower blood pressure. (4)
  • Potassium. High dietary intake of potassium is associated with lower blood pressure. In fact, many researchers believe that the protective effects of potassium are one of the major reasons why hunter-gatherers like the Kalahari Bushmen and traditional pygmies of Sub-Saharan Africa have such a low incidence of high blood pressure. In Paleolithic diets, the average daily intake of potassium was approximately 10,500 mg/d. In comparison, the average American consumes about 2,800 mg/d. (5)
  • Cold-water fish. I’ve written before about the numerous health benefits of EPA and DHA, the polyunsaturated fats found in cold-water fish. Studies have shown that DHA, in particular, is very effective at reducing blood pressure. You don’t need to take a fish oil supplement to get this benefit; eating cold-water fish three times a week is just as effective as taking a high-dose fish oil supplement, and the protein in the fish may also have a blood-pressure lowering effect. (6)
  • Magnesium. A high dietary intake of magnesium has been shown to reduce blood pressure, though its effect is not as strong as what is observed with potassium. Nuts, seeds, spinach, beet greens, and chocolate are the highest food sources of magnesium on a Paleo diet. Magnesium’s effect on blood pressure is magnified when combined with increased potassium intake. In fact, increasing potassium and magnesium intake together while moderately reducing sodium intake can lower blood pressure as much as a single medication. (7)

What about salt? We’ve been told for years that a high salt intake is one of the primary risk factors for high blood pressure and cardiovascular disease, but it’s time to shake up the salt myth. Though some studies do suggest that restricting salt can lower blood pressure, the evidence supporting a connection between salt intake and cardiovascular disease is weak at best. What’s more, some evidence suggests that restricting salt too much may be harmful to our health. (For more on this important topic, read my special report on salt.)

As usual, individual variation plays a role. It appears that a minority of the population is “salt-sensitive”, which means they’re susceptible to developing hypertension when consuming a diet higher in sodium. For the rest of us, there’s no strong evidence that reducing salt intake below one and one-half teaspoons (3,600 mg/d, which is the average intake in the US today) is beneficial.

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Lifestyle

There are a number of steps you can take in terms of behavioral and lifestyle change to lower your blood pressure. These include:

  • Weight loss. Excess body fat can raise blood pressure, and reducing it can lower blood pressure.
  • Exercise. Endurance exercise, strength training, high-intensity interval training and simply moving around more during the day (outside of a distinct exercise period) have all been shown to significantly reduce blood pressure.
  • Sleep. Both short sleep duration and poor sleep quality increase the risk that you’ll develop high blood pressure. (8) Correcting sleep apnea has been shown to reduce blood pressure. (9)
  • Sunlight. Exposure to ultraviolet light (via sunshine or tanning beds) increases the production of a chemical in our bodies called nitric oxide. Nitric oxide is a powerful vasodilator; it helps our blood vessels to relax, which in turn lowers blood pressure.
  • Meditation. Several studies have shown that meditation can be effective for lowering blood pressure, possibly via its relaxing effects on the nervous system. (10)
  • Deep breathing. Deep breathing is part of many traditional practices such as yoga, qi gong and certain forms of meditation. Even short periods of deep breathing have been shown to modestly lower blood pressure, and using deep-breathing techniques over weeks to months may lead to long-term reductions in blood pressure. Research suggests that three to four fifteen-minute sessions per week of deep breathing are sufficient to have this effect. (11)
  • Biofeedback. Biofeedback, the process of becoming aware of the body’s physiological functions, has been shown to effectively reduce blood pressure, with no side effects or risks. (12)

First get your weight loss, exercise, sleep and sun exposure dialed in. Then choose either meditation, deep breathing, or biofeedback and stick with it for a month. You’ll be amazed at the results.

Supplements

Several supplements have been shown to be quite effective for lowering blood pressure. In fact, research suggests that when combined together, diet and lifestyle changes and supplements can be even more effective than drug treatment.

Here’s a list of the supplements you should consider:

  • CoQ10. Coenzyme Q10 (CoQ10) is an antioxidant that plays an important role in protecting the heart. Levels of CoQ10 decrease with age and are lower in patients with diseases that are characterized by inflammation and oxidative stress, such as high blood pressure, heart disease, and type 2 diabetes. At doses of 100–225 mg per day, CoQ10 reduces systolic blood pressure by 15 mgHg and diastolic blood pressure by 10 mgHg. (13) CoQ10 is fat soluble, which means it’s best to take with meals that contain fat. However, newer formulations are available that significantly improve absorption and lead to higher serum CoQ10 levels. I use these in my practice: QH Absorb 100 mg and 200 mg.
  • Garlic. Clinical trials have shown that long-acting garlic supplements have a modest but significant impact on blood pressure in people with high blood pressure, with an average reduction of 8.4 mmHg (systolic) and 7.3 mmHg (diastolic). (14) Approximately 10,000 units of allicin (one of the active ingredients in garlic)—the amount contained in about four cloves of garlic—is required to have the desired effect. However, not all garlic supplements are comparable in their ability to lower blood pressure. This is what I use in my practice: Vital Nutrients Garlic 6000.
  • Magnesium. Magnesium taken in supplemental form at doses of 500–1,000 mg/d over an eight-week period has been shown to significantly reduce blood pressure. I recommend chelated forms of magnesium such as magnesium glycinate for optimal absorption and tolerance. This is what I use in my practice: Douglass Laboratories Magnesium Glycinate.
  • Vitamin C. Vitamin C has been shown to modestly reduce blood pressure and improve arterial health in clinical studies. This is especially true for people who are low in vitamin C to begin with. The recommended dose is 1,000 mg a day. Liposomal forms of vitamin C are much better absorbed than typical oral preparations. This is what I use in my practice: Optimal Liposomal Vitamin C.
  • Potassium. Potassium may help reduce blood pressure, especially when dietary intake is inadequate. (15) The main dietary sources of potassium are starchy vegetables like potato, sweet potato and plantain, fruits like banana, and some species of fish, like halibut, rockfish, and salmon. If you’re not eating these foods (e.g. you’re on a very low-carb diet), you may wish to supplement with 1,000–2,000 mg/d of potassium (though you should check with your doctor before doing this, and monitor your potassium levels; high-dose potassium supplementation over a long period of time may lead to mineral imbalances and can be dangerous).
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305 Comments

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  1. Hi im 34 im over weight and im tp1 diabetic and have good control im underactive thyroid for that i take medication i also developed cfs/me 1 and 1/2 years ago. Over 2 months ago i had slightly high blood pressure and so the NP put me on medication.. well…at night i get really bad heart palpitations and then i get a buring pain in my chest i wont to come off them asap i have cut my intake of food/fat/suger and im taking vits a to z and magnesium ive also cut caffeine out but im getting headaches but i know and expected that i need some advice please laura

  2. i have fluctuations in my BP that range form 120/80 to 160/110
    i’m only 24 , skinny and healthy, i’ve done many tests for heart, kidney, blood chemicals and many others , everything is just normal .
    i don’t wanna take medication, i’m afraid of of getting hypotension cause my BP is normal sometimes !
    i need an advice, what should i do ?
    thanks

    • Stay away from prescription medication. Say no to BP drugs. Doctors will pressure you so just ignore them.

      Don’t get too carried away with interpreting blood pressure numbers. Don’t focus on BP. Be aware that BP fluctuates during the day. You should be aware that 2 medical associations are proposing to change what should be normal BP readings to higher levels. You would be close to normal.

      Focus on artery health and cleaning the arteries. That is the bottom line, Arteries have mostly two problems – plaque and calcification. these are what you address.

      Ignore cholesterol readings. They are bogus indicators.

      Key supplements are Nattokinase, Serrapeptase, K2, D3

      • thank you so much !
        i’m adding soya beans to my diet , it has a high content of nattokinase.
        i will try my best to avoid medical drugs !

      • The causal relationships between high blood pressure and the most common diseases causing mortality is one of the more studied areas in the history of modern medicine.
        In light of this, could you please name the two “medical associations” and even better, if you would, provide links to information explaining how this very bold assertion (160/110 is “fine”) is justifiable.

        • I can’t find the exact place I saw it but it was 160/100 one association proposed. it keeps creeping up irregardless but oh wait why is it creeping up of it is the most researched area in medicine.
          ———–
          A new panel on hypertension issued new guidelines last December, suggesting patients over 60 were fine with a blood pressure reading of 150/90. Blood pressure goals were also eased for adults with diabetes and kidney disease.

          In March researchers at Duke University ran an analysis and determined that an estimated 5.8 million adults no longer needed blood pressure medicine under the new guidelines.

          • Thanks for the reply.
            Can you at least provide a link to something that supports your contention that the agreed safe level of high blood pressure is going up.
            This idea really flies in the face of an enormous body of research going back many decades.
            This is no trivial matter. We’re talking about the major killer of folks in the devoped world here!
            (Heart disease and stroke).

          • Unfortunately, priorus, there are no medical studies available to support your views or statements about vaccinations. However, there are several reputable medical studies that disprove them. There are no credible links that suggest that vaccines are linked to autism.

            Please do everyone a favor by restricting your source of medical facts to those found in medical journals. Personally, I have chronic kidney disease and even mild hypertension will increase my creatinine levels by at least 0.1 in a 3 month period.

            BP does fluctuate during the day but the correct times to take and record your BP is in the morning when you wake and in the evening before bed. Even at those times, it is suggested that you rest a few minutes while sitting in a chair and breathing deeply (in through your nose and out through your mouth) before taking a reading in order to get an accurately. Also, it’s a good idea to take your BP measuring device (most use an automated device instead of a stethoscope) to your doctor’s office and measure it against their commercial, calibrated device to see how much it is true.

            Personally, I’m going to try Dr. Kresser’s suggestions because I’ve tried 3 different BP medications (lisonipril, Losarton, and metoprolol) and all three of them seem to cause me to have side effects including coughing, shortness of breath, constipation, and light-headedness/dizziness after I take them for a month or more. I’d rather try to lower my BP by giving my body the vitamins and minerals it might be depleted in rather than by using Western medicine prescription drugs that attempts to correct the problem by altering a particular biological reaction which is natural. I believe doing this causes our bodies to alter other biological reactions in an attempt to correct the previously altered state and this, whereby, causes unwanted side effects. However, taking certain minerals, such as magnesium and potassium, should always be done under a doctor’s supervision so that the levels of these minerals in your blood can be monitored. All minerals are good for you until they have reached high levels. At which point, they can become toxic.

      • I have been taking EDTA for 5 months now. It has lowered my bl pr to 130/80 and sometimes 140/85. It used to be 170/98…. i took bl pr pill Lisinopril during the high times, and it did not lower the pressure much, and in fact the lower number stayed high until i took the EDTA and the lower number went way down. Now i take a half drug pill for 3 months now and i am fine. I do notice that the bl pr will go up when i have a bad cold. I read that happens when sick. The EDTA melts the plaque away and the calcium in the arteries. I tried all kinds of natural stuff before and nothing worked. I even tried Nitric oxide for 3 months and did not work. Only thing that lowered it was the EDTA. I take the powder form under the tongue 2x a day morning and bedtime. About $40 a one month supply. I don’t know if i am allowed to say the product name here, but a search should find one for you. I also have caps i would put under my tongue if i run out of the powder. It is made from food. Oh, i also have high levels of lead in my body and EDTA gets rid of that too. Lead will raise the blood pressure. As a child i breathed in all the lead car exhaust in the 50’s and 60’s. My doc told me that lead will stay in the body for decades.

      • Yeah i just did that….ignored what my doctor said, and he fired me! He told me to look for another doctor. He was mad cuz i did not want to take the drug Lisinopril for high bl pr as it has dangerous allergic reactions like swelling of the tongue and throat and you can’t breathe and can die, harms the kidneys, harms the liver and is made from the Brazillian Pit Viper snake that kills it’s prey by lowering it’s blood pressure! He did give me another pill to take. I am now looking for another conventional doctor. I have 5 refills on the drug so i have some time. I am seeing a Holistic MD tomorrow too. I read that the drugs only lower the “numbers”, and treat the symptoms but do not treat the Cause. I will be trying the Serrapeptase and the Nattokinase to clean out the arteries. I think that is the main solution.

    • We’re in same situation, I’m 23 and fit. Always do running/walking everyday atleast 5km. But everytime i check my BP, it is in the range the same as yours. I visited a doctor and even took BP medication and no chance to lower it down. I don’t know if coffee has something to do with my blood pressure since I’m a coffee lover. I also need advice on this 🙁

      • why don’t we try soya beans , i read that it’s great
        garlic is also good , vitamin D3 supplemnts
        i’ll try these stuff for some time , i think we really need to avoid medications, cause we’re too young and i think it’s all about stress !
        tell me your updates .. we’ll see 😉

      • The caffeine in coffee can have more of an effect on your pulse than your BP. Laying off the coffee will lower your heart rate but I imagine your heart is already at 70bpm or lower if you are walking/running 5km everyday. You may want to get checked for a blood clot or a possible aneurysm. Just saying this because they are possible causes. Like you, I’m not a cardiologist so please take my advice with a grain of salt.

      • I am 35 and in the same situation as you and Yasmin. I find out about BP 6 years ago when I registered my self for GP(in UK) and they did BP Check as part of checks to register.

        Since then, I have also done all possible checks(kideny scan, MRI) to find the reason but of no use. I am on medications to try to control them. But even after taking 2 different medication of (10mg and 5mg), I am still around 130-90 to 140-100.

        I am focusing to reduce weight a little(88kg to 80) and eat fresh and healthy food with lots of fruit and vegitables. Also trying to be regular in exercise and yoga(breathing exercise).

        I am an IT professional and working almost up to 12 hours by seating in-front of computer. Change in life style and work habit is the only solution to lower(or control) it.

        • THE ONLY REAL TESTS ARE THE ONES ASSOCIATED WITH fUNCTIONAL MEDICINE, MOST GP’S DO NOT USE THEM

        • I read that in Europe the normal blood pressure is considered to be 140/90. I think they lower it here cuz they want more people on drugs to make more money from them.

    • try Taking what I call astaxthanthin, it helped me immensely and I had higher blood pressure than you. You can get it in a small bottle at walmart over the counter, however, do not take but, one pill a day too much could harm you

    • Torri Sims,
      I’ve used a whole head and a half of fresh garlic per day, pealed, mashed, minced, allowed to sit to air for at least 15 minutes.
      Then used that amount…With other healthy foods, like avocado, coconut oil, cottage cheese, etc. to buffer it.
      ===IF there was a BP crisis, I used that all at once;
      ===otherwise, I spread use of that amount over a day.
      Eating it with healthy fatty foods, means far less odor, and, it is well-buffered in the digestive tract–and tasty!
      I learned early on, that using that amount, did every bit as well as drugs to lower BP back into normal range.
      My body had to readjust over time, to having normal range BP…there were a few times it simply was not used to existing in a 110-130/60-80 range!
      Once adjusted though, it’s great!

      Garlic has lots of other health benefits, too..such as for cardiovascular issues, it acts also as a blood thinner–
      —-so if you are taking blood thinner drugs, this might not be what you want
      —-or, you need to work with your Doctor to lower the blood thinner drugs, if you wish to use garlic instead
      ….the same old blood tests [protime / PTT] used to check activity of a blood thinner drug, should be fine to use to check blood thinning activity of garlic, or any other food or herb with blood thinning capability, I think.
      Docs just want to make sure blood is thin enough to circulate, but not so thin that every bruise causes excessive bleeding.

      Other times, I have used Crataegus Oxycanthus [Hawthorne] Mother Tincture, using just enough to lower the BP into normal range, daily—-when using tincture, I put it in water, because otherwise, the alcohol in the tincture and irritate the mouth.
      I also try to keep combo-magnesium/potassium tablets on hand, and use between one to four of those spread over the day. If you take too much, it is a bit laxative. But usually, spreading this out over a day, works fine for assisting controlling BP.
      Sometimes I use all these, and other things, in combination,
      such as being careful of what I consume, what I’m exposed to, getting good sleep, drinking enough water daily, exercise, other supplements, etc. When I don’t do those things, BP again becomes a problem.

      I never went back to using BP drugs—those caused me a heart attack as a “side effect”.

      • Thank you Chi, I tried the a few things today, including the crushing garlic clove, and adding it to a vitamix drink consisting of a lemon, orange, banana, honey, and ice, and my blood pressure dropped from 161/101 down to 119/84.

        I also had a bowl of oatmeal, but I’m thinking the garlic did the trick. I plan to add it to more things going forward.

        • I have to say this. Doc told me not to take the blood pressure after eating a meal or drinking a shake as the bl pr will go lower after eating and it’s not correct reading. Wait at least an hr or more after eating. Taken on empty stomach is best.

    • I think I have a serious problem my bp is staying EXTREMELY HIGH. Some of my doctors think I may have a tumor of the adrenal gland. My bp tonight is 198/118 pulse rate is 108 and is beating so hard, it’s uncomfortable. I am asking if anyone can give any advice of things I can try to get it down, other than the obvious.( which are listed here.. ) trying to get to Endo Dr. That can check for the tumor but it could be weeks. Please help. Thanks

      • To protect yourself from a heart attack and stroke, i would recommend fibrinolytic enzymes. Take nattokinase and serrapeptase on empty stomach especially before bedtime. There are no side effects. They could even help lower your blood pressure over time if it is die to plaque. vitamin K2 MK7 and D3 addresses calcification of the arteries.

      • I suggest doing a physical exam to find the cause. You probably need a lifestyle change, in eating, sleeping excersizing etc. As this may take some time, my advise is to act quickly for now and lower BP asap before it causes any problems. You can find numerous recommendations online. I tried the following foods and it worked for me:
        – Hibiscus tea .. very effective .. studies shows it can reduce both BP numbers by 10%-20%.
        – Raw garlic. Cut a clove into small pieces and drink with milk daily. It can reduce by up to 10 points
        – Apple Cider Vinegar. Drink one or two tablespoons a day.
        – Food rich in Omega 3 such as fish, flax seed.
        – Food rich in Potassium such as potatoes, bananas
        – Food rich in Magnesium such as nuts

    • sometimes an emergency prescription can be given to you by the pharmacy if you are out of BP meds. They gave a weekend supply to me one time when they saw I had been on it for a year and my prescription ended and my check-up appointment wasn’t for a few days… good luck!

  3. I generally don’t buy potassium capsules/pills but go for bulk potassium citrate and potassium bicarbonate and get several kilos at a time. I generally take 5 grams of either twice a day mixed in a glass of water. Yuck. They are roughly 36% and 39% potassium so I get just over 3 grams/day of potassium. To get that it would require 30+ pills – which I used to take – because of the legal limit of 99 mg/capsule. I figure if for some irrational reason the FDA makes it hard to get potassium supplements, I will head to the home store and pick up a 40 lb bag of potassium chloride used in water softeners. Not my preference.

    I once went to the ER with elevated heart rate – for me – and they sent me away saying to see my normal doctor. The blood work showed low potassium – they said nothing. After a week of trying to lower pulse rate with much extra beta blocker (before going to the ER), 500 mg of potassium did the trick in 30 minutes. I once saw some research on blood pressure meds and all cause mortality and all but two didn’t improve all cause mortality. Metoprolol lowered all cause mortality below people without high blood pressure and hydrochlorothiazide helped somewhat when used as a secondary drug.

    • Cardiovascular drugs can be life-savers–OTH, they can kill you, or leave you disabled, too. Keep in mind, most of them originated from the relief that could be found in herbals and nutritionals.
      Also keep in mind, OLD crash carts in the ER’s, USED to have a big syringe of magnesium to inject to the heart, when someone came to the ER with a heart attack, which actually helped stop the spasms of the heart muscles, therefore stopping progress of the heart attack in some ways. Mg++ got usurped by Lidocaine–a mostly anesthetic drug to stop the pain, but not so much to stop the heart attack.
      Most cardiovascular drugs have a laundry list of adverse effects.

      I had a BP crisis, found a Doc fast–whoever could help with it at the time. He Rx’d Fosinopril [Lisinopril]; for a year I kept telling him, “something is wrong with this; it doesn’t feel right”. He kept ignoring my input, while trying to talk me into using other products [I didn’t get a good sense that he knew much about].
      At end of a year, he suddenly got excited, and said “we have to get you off this drug!””I’m prescribing HCTZ [hydrochlorothiazide], diuretic, to see if that will work better than the Fosinopril…but we’re going to start the HCTZ 1st, then ween you off the Fosinopril”.
      ONE pill into the HCTZ, and I was into major symptoms of heart attack.
      The Queen of “look it up before you take it”, failed to do that with both the Fosinopril and the HCTZ, because, after all, I’d passed those out like candy to so many patients, and NEVER witnessed an adverse reaction…for many years. It took my by surprise to have such a bad effect.
      I immediately stopped the HCTZ.
      Then started weening off the Fosinopril, and started using herbs that help BP control, then found garlic.
      I called and left a message that Friday, for that Doc, about what happened. Monday morning, that office called, begging me to come to the office to have a Holter Monitor. I hesitated, because, after all, the symptoms were now 3 days past, totally controlled. I’d handled it.
      I did do the monitor, though–and they lost the results.
      Three months later, they still had not found the results, and begged me to return and re-do that monitor. IMHO, it would have been pointless but hat time, since so much time had passed.
      I chose to NOT return to that office EVER. That Doc meant well, but was so overwhelmed by his own issues/personal life, that he had a hard time even hiring properly trained staff. I got the sense, after several visits, that the office was in constant chaos–largely, his.
      The adventures of finding a new Doc are weird–the 1st Doc after that, got very angry when I told her I refused to take the drugs she was prescribing, that I was interested in using alternatives. She went ballistic, totally inappropriate, and formally fired me as a patient for refusing to take drugs.
      Then I found a really nice one, who approved of alternatives, but didn’t have a lot of knowledge about them herself.
      Now I’m [out of desperation] signed up with an HMO–where yet again, the Doc said “why do we do lab tests, if you’re not going to take the drugs we prescribe?”
      …So, I had to find an outside-the-system alternative practitioner, who will supportively work with me regarding alternatives…again, I probably know more than she does, but there are things she knows that I don’t–and she can write prescriptions if needed, and can order tests, if needed.
      Resolved: Always look it up before you take it; always research whatever methods you think you want to use. Be aware, a substance that helps one person, may not be the right fit for someone else. Do your own ‘due diligence’ to learn how to be your own best advocate. It’s OK to fire your Doctor, too….if they are not doing a proper job of things, if they aren’t listening, etc., find a new one!

    • I wish i could take the potassium, but am afraid to as i take a half pill of Lisinopril a day and it raises the potassium level so am afraid to take more. I also read that if you get too much potassium it could make the heart rhythm go off. Taking those drugs causes all kinds of problems. I read that the water pill lowers potassium. They screw everything up so that it is hard to take naturals. I do better with EDTA.

    • That’s a good BP.
      I’d ask that Doc to explain what was meant by his comment!!!
      ===What did you mean there can still be cardiovascular risk at that low-normal BP?
      ===Did you mean people with normal range BP’s should be taking cardiovascular drugs?
      ===Did you mean we should all be more careful of diet, exercise, etc., even when BP is in that normal range???”

      Did your Doc also tell you that sugar is one of the single most damaging things people consume, that adversely effects cardiovascular system? [hardening arteries, jacking BP, etc.]

      Otherwise, if he counseled nothing else, that statement he made sounds like a stand-alone scare tactic, the kind used to manipulate people into taking drugs prescribed.
      Docs need to TEACH patients how to take better care of their bodies.
      Not all people will.
      But the Doc’s job is to try to teach, encourage and support their patients in how to do better–not just Rx drugs.

  4. Should we examine the data on blood pressure more closely? We know that traditional beleifs have it all wrong when it comes to understanding the cluster of diseases known as lifestyle diseases and high blood pressure is one of them. The Cochrane Study is and eyeopener. What are the real risk levels of blood pressure. The Chinese study quoted says that men have an increased risk of 80% even with 120-129/80-85 – That seem totally inconsistent with Cochrane study. Something does not add up.

  5. I agreed if we only have short sleep duration and poor sleep quality, it will increase the risk to develop high blood pressure 🙂 Based on my experiences.

  6. Just an update in my experimentation

    I told you before I needed to be careful using vitamin K2 due to coagulation affect.

    I found that by adding higher doses of vitamin D3, I don’t have the problem of thickening of blood. Vitamin K2 needs enough D3 to create matrix Gla-protein (MGP) which clears away calcium and plaque attached to calcium.

    I do get enough sunlight. I have a tan. I am around 245 lbs. Someone estimated that one needs 35 grams of D3 per pound of body weight. That comes to about 8400 IU. Not sure if that is true but I take between 6000 to 8000 IU irregardless of whether I was in sunlight. I even doubled my K2 dose to 200 and had no negative effects.

    I will update this only if I run into other problems.

    Just some added info. Some people may find no benefit with fibrinolytic enzymes with regard to blood pressure because they primarily have calcification problem. so someone who has primarily calcium in their arteries won’t benefit with nattokinase as much but will with vitamin K2 / D3

    the degree of plaque and calcification will be different in each person. since we usually don’t know, we need to experiment.

    sometimes i come across someone saying nattokinase is a blood thinner. just to be clear. it is a clot buster. not a blood thinner. it will clear away clots made of plaque over time if you have them.

    I have seen many anectdotal reports that say taking both the nattokinase and serrapeptase is more beneficial. plus it may solve other health problems unexpectedly as a bonus.

    Since a few people out there may be on the verge of death due to a heart disease (clogged artery occurring) , I need to just make sure those people prioritize clearing away at least some of the plaque first. It will be the plaque (not the calcium) that will be the event that will be the final event that will cause death. For the more healthier people, I don’t see it being an issue.

    • This has been a very interesting post. I believe you are right about getting to the root cause of HBP. I eat grass fed and pastured meat etc, and one of the many benefits is vitamin K2. Vit K2 helps your body absorb calcium and helps prevent calcium from getting into arteries also. After reading your many comments I’m not sure that I’m getting enough. The combination of vitamin K2, D3 and calcium is a powerhouse.

  7. I have relatively high BP for being in my late 20’s. I exercise regularly 3-4 times a week. What foods, according to the Paleo diet, should I be including in my daily intake? Thank you!

    • Just think what foods improve the health of your arteries.

      Being so young, you may be more prone to calcification in your body.

      Just to make sure you actually do have abnormal high blood pressure, you should get multiple blood pressure readings over time and not just one reading.

  8. Wow, I have to say I’m amazed so far with Hibiscus tea. I’m the one who reported earlier getting a reading of 200/100 in the ER after an auto accident, and they flipped out. Saw this post of Chris’s just after so it was very timely – but I was already following a lot of his advice.

    But I ordered some hibiscus tea online after reading here. While waiting for it to arrive I took my BP at home – 180/95. Sheesh, not much better than the ER reading. When the hibiscus came I began drinking two cups a day.

    Within about 4 days my BP readings were 153/80, 156/86 – huge improvement. Now several days after that my two most recent readings are 135/75 and 127/69. Looking good!

    • But did you really address the underlying problems or did it just cover it up ?

      Will bringing down your blood pressure actually prevent heart attack, stroke etc ?

      This is the crux of the issue.

  9. This is something anybody who is concerned about high blood pressure should read and ponder.

    A key question has been missing from this whole discussion of high blood pressure.

    I talked about part of the problem above in my posts – neglecting underlying causes. We know that heart disease is at the root of the concern regarding HBP. The other part is this following question below.

    Do high blood pressure medications actually prevent heart disease – heart attacks, strokes or death ?

    This is the question you want to answer.

    For starters, read these links for a different perspective

    http://www.thincs.org/Malcolm.htm#hypertens1

    “However, in about ninety per cent of cases when the blood pressure is raised, no cause can be found. At which point
    the medical profession, rather than using the somewhat pathetic sounding term ‘Raised blood pressure of no known cause,’ decided to rename the condition Essential Hypertension. You’ve got to admit, this sounds a great deal more scientific and ‘disease like.’ In fact it sounds so impressive that Essential Hypertension has managed the transformation from ‘symptomless medical sign’ to a real disease, one that needs to be treated.”

    http://www.diseaseproof.com/archives/blood-pressure-blood-pressure-control-with-medication-does-not-prevent-heart-attack-stroke-or-death.html

    • I love Malcolm Kendrick, but I must say his article was depressing. It seemed to be saying “high BP doesn’t matter, as once that shows up as a symptom you’re already screwed anyway so trying to lower it isn’t going to buy you anything”. That felt very defeatist to me.

      • The point of the article was to show the myth of high blood pressure as the problem to solve. It is like focusing on bringing down their temperature for someone who has a fever. Temperature did not cause the problem. Blood pressure and temperature are just the bodies way of adapting to the problems.

        As far as defeatist attitude, that articles were written in between 2002-2004. Fibrinolytic enzymes just barely started to come out of the starting gate.

        Malcolm Kendrick is a Scottish doctor and author of The Great Cholesterol Con (2008). His website is http://drmalcolmkendrick.org

        The bottom line is that you need to focus on the root cause.

        Malcolm just may not know enough about fibrinolytic enzymes when he wrote those articles and still may not know enough. You need to put together the jig saw puzzle. Don’t expect a doctor to tell you everything. I just gave you the solutions.

        • I usually take a combo Mg+/ K+ twice a day, fish oil in medicinal amounts [around 2000 mg daily], added K+ if needed; D3 500iu’s twice a day; and Life Extension K2 Complex twice a day; Ginkgo 120mg twice a day, etc.
          Cardiovascular issues run in my family like a river…so I’ve been fairly good at being careful, most of my life, regarding diet. Not always, but mostly. Exercise should be far better, but, due to other health issues, that is not always a reasonable thing. I just didn’t want to croak over the way some relatives have, prematurely.
          I’ve used fresh garlic, minced and aired x 15 minutes, sometimes whole heads daily, to well-control BP in the past–love that, but it’s not always convenient.
          A few weeks ago, felt worse symptoms of cardiovascular restrictions; was getting winded after walking only a block, BP was creeping up, etc.
          Root causes of hypertension can be related to kidney issues, and/or can be related to stiffening/hardening of the blood vessels and related tissues. Which comes 1st–cardiovascular stiffening, or kidney issues? Kinda “chicken/egg” thing.
          Tissues need to be flexible, to maintain proper pressure. Harden those, and it’s like a tree that cannot flex to accommodate wind action on it…more likely to break.
          Nattokinase has worked for us, very well, and very fast. Spouse had symptoms of cardiovascular distress–such as wheezing/labored exhalations while supine, at rest, and BP creeping higher.
          After only one week of taking high-dose Nattokinase [at that time, we used Allergy Research brand], no more wheezing, and BP normalized. He finished the bottle, and stopped. That was several years ago–he needs it again.
          With worsening of my symptoms, in addition to the daily other stuff, I added:
          2 Nattokinase twice a day, and,
          2 Life Extension Digestive Enzymes several times a day on an empty stomach–
          –because when one takes those on empty stomach, there’s no food to use them, the body uses them to scrub garbage out of the body, instead….so far, so good.
          The added measures made a difference, pretty fast.
          At first, I noticed urine turning darker, and it looked ‘heavier’, so drank more water to help wash things through faster.
          Two weeks later, I feel notably better, have been able to walk a mile at a fairly good pace, fairly easily without getting too winded [used to just take about 50′ until winded]. I feel better overall, too.
          BP has actually gotten too low a few times about a few days into the additions, but stabilized quickly with rest–system needs to readjust to a more normal condition.
          I intend to keep doing these additions–at least the digestive enzymes, and add Nattokinase if needed.
          I call that a big “win”.

  10. All the males in my family – my Father, my brothers, and my sons, suffer from high B/P. I caught my pre-disposition to high B/P when I was young (36…I’m now almost 74), and was fortunate to always have an Annual Physical where my health has been monitored. With medication, I have consistently kept my B/P at an acceptable level (this morning it was 109/56, Pulse 39 at rest.) In your article you mention several levels of B/P, but do not identify what is the ideal level for healthy living. I’m going to guess the most important factor in maintaining a healthy B/P would be to loose weight. I struggle (unsuccessfully) to be at a healthy weight. At 5’7″ – 196 lbs., I know I am overweight, but have not been able to be a thin person. I am a gym person 5 days a week, and eat healthy meals (thanks 100% to my wife)….just too much of those healthy meals. When I consume food, it seems a “Hunger Switch” is thrown, and I do not stop eating until I have damaged myself. I’d sure like to find that switch, and control it better.

    • HMichael, If you are following a strict Paleo type diet the hunger switch is usually off for most people. I used to weigh over 300 pounds and now I am around 200 pounds and feel great. By eating a high fat low carb diet the weight just melted off. Anyway, not sure what you are eating, but everyone I know who has tried eating this way has been very successful.

  11. Read with great interest the post regarding nattokinase.
    Apparently this is derived from soy. Woud that not exclude any potential benefit?

    • It should not be a problem because there are many different sources for fibrinolytic enzymes for someone who can’t take nattokinase.

      The problem with soy is that it has an enzyme that prevents the absorption of nutrients. Fermented soy removes that enzyme. I generally try to avoid non fermented soy when eating food.

      Nattokinase gets taken on an empty stomach so it doesn’t get wasted trying to dissolve food particles so the soy should not an issue for most people since one is interested in the fibrinolytic activity it creates.

      The Nattokinase sold comes from Japan is called NSK-SD. Here is a white paper that gives more detailed information on it.

      http://www.healthyhabitsweb.com/pdf/Natto-white-paper.pdf

      Nattokinase is a fibrinolytic enzyme considered to be a promising agent for thrombosis therapy.

      There are other sources for fibrinolytic enzymes

      Serrapeptase
      Boluoke (lumbrokinase) … this was used in china studies
      Nattozime (derived from fungus vs bacteria)

      I am only familiar with nattokinase and serrapeptase. After experimenting, I have to take both due to chronic blood coagulation.

      I tried the nattozime. It seems to work but I like the bacteria derived a little better.

      here is other info I found on blood pressure although I don’t advocate focusing on blood pressure

      “Treating high blood pressure with serratiopeptidase. Some people report improvement in hypertension after taking a product that combines both serratiopeptidase and another proteolytic enzyme called nattokinase. It is actually the nattokinase that makes the difference, not the serrapeptase. The nattokinase breaks down into an ACE-inhibitor that lowers blood pressure by stopping the production of another enzyme called angiotensinogen. If you are taking an antacid or any of the common medications for gastroesophageal reflux disease (GERD), nattokinase won’t break down in the form that helps high blood pressure.”

      The only other caveat I can think of is that it is not a replacement for more rare types of blood coagulation problems although it should be able to replace TPA or coumadin although there will never be any studies done on this to prove it.

    • Just some added info.

      Over 10 years ago I developed peripheral artery disease before age 50. It was very difficult walking. Since I took the enzymes the heart disease symptoms disappeared fairly quickly. I walked and move like I was young again.

      I still felt my legs weak when exerted very strenuously for too long. At first I thought that the little tiny arteries had developed damaged but I found years later that that by taking creatine, the endurance in my legs came more back to normal. As one ages, ones creatine levels drop. I think it was said that the creatine levels in ones body drop to 10% by age 70. I take it with equal amount of sugar.

      I had to go to dentist to have something looked at. While at the office, they took my blood pressure. It was 158/90. That is considered stage one hypertension. I ignore it and I focus on my artery health.

      What the govt / medical establishment has done is focus on a superficial symptom. You don’t treat superficial symptoms. You treat underlying root causes.

      • Because doc wants me on B/P drugs , I discovered that a small amount of beer really works for me. I don’t have any chronic health problems, don’t smoke, don’t drink, exercise regularly ( softball/hiking ), healthy BMI, and eat everything in moderation, although ginger and garlic are main ingredients when preparing my meals. I can’t consume one beer w/o getting tired and dozing off. But, just a few ounces really did the trick for me. I have a B/P monitor that I use anytime of the day and being retired really helps. So, I’m wondering why a small amount of beer works for me ! Sounds crazy, but true for me. I read the possible side effects and other precautions to be aware of when taking the medication, and I felt if I did take it, I have given up control of my body and I don’t want that to happen. I am on no prescription drugs and 74-1/2 year old male. Thank you.

  12. I have a congenital narrowing of my aorta – for which I have had several balloon dilations and two stents put in – which have extended my aorta from 3mm in diameter to 9 mm (normal would be 12 mm). My blood pressure is however still about 140/80 during the day when measured using 24 hour measurements (wearable). I have a resting pulse of about 50 or lower – and I am not nearly as fit as that would suggest. I have no signs of increased aortic calcification- so my problem is not lifestyle related.

    Any qualified thoughts/references on my risk and what I can do about it? If the blood pressure is THE cause – then I should be in trouble – and the calculated risk of both hypertension and using the drugs should be at least somewhat applicable to me – if hypertension is just a marker for a bad lifestyle and arterial calcification – I may have less of problem – but also less info on how to evaluate the risks of my situation and what I should do (take drugs? etc.).

    I am a 25 year old male – average muscle mass – low body fat percentage – primalish diet.

    • I would have advised against stent surgery and had you use vitamin K2 MK7 and D3 for calcification.

      Someone in my neighborhood who was pretty old had stent surgery and I told her to take the nattokinase and stop her Plavix medication. She walked around in pain all the time. The cardiologist wanted her on the medication. Her regular doctor wanted her off the medication. Plavix is a bad medication to be on.

      It is hard convincing people to get off their medication unless their doctor gives okay but she realized she needed to eventually transition off it. I also told her it was causing her stomach ulcer problems.

      She did take the nattokinase immediately.

      First thing she noticed was that her night time cramps in her feet disappeared. I notice if I don’t take it, my foot cramps will come back. They are so painful. I also take magnesium to keep muscles from stiffening up. So I don’t have any problems.

      After a couple weeks, she started to enjoy taking walks on the beach with no pain for first time in a long while. She walks her dog every day. She is much happier now. She was so relieved.

      Giving medical advice to people who have had surgery complicates matters.

      • While I agree that mk7 can be helpful andv even nattokinase you should not be giving medical advice. You clearly have no idea what you are talking about. Having success with an n of 1 is not medicine or science.

  13. If you’re on a low carb diet, wouldn’t the best food source for potassium, besides fish, be stuff like kelp and dulse?

  14. I think most doctors are educated fools.

    They do not look for the cause of disease but simply give out prescription drugs.

    The side effects of prescription drugs are worst then disease. Especially the newer prescription drugs.

    Doctors are trained to treat high blood pressure with
    prescription drugs, not low for the cause of the high blood pressure.

    I was having erratic blood pressure of 190/110.

    All the VA doctor offered me a drug, that made hard for me to think, and blurred my vision.

    No one here has mentioned secondary parathyroidism, caused by low calcium and vitamin D levels.

    This can cause erratic high blood pressure.

    I found out when I added about 25,000 IU of Vit D per day, my blood pressure went to about 140/88.

    Big difference.

    You have to find the cause of the high blood pressure, not just treat the symptoms.

    • The conventional medical system is a health care catastrophe but by design. Doctor’s education is based on that design.

      As far as getting to the root of the high blood pressure – we know that virtually all the associated risk is in the heart disease area. Heart disease – not blood pressure – should be the focus. Another part of the blood pressure problem is imaginary. Peoples blood pressure vary all day long. Claiming some pressure is abnormal based on some reading may be stepping into a murky area. Better to just find things to make your arteries healthy.

  15. My blood pressure was running around 169/95. I started using magnesium, CoQ10, and vitamin C supplements, and it came down to around 149/85. My naturopathic doctor asked me to begin using hawthorne capsules and potassium. The last two times she checked my blood pressure it was around 117/70.

  16. Hi Chris,

    I too suffer with essential HP, despite following your recommendations and being at a healthy weight (155 pounds at 6′), working out, and eating according to your book. Thanks for that, as prior to your book I was eating way too few carbs. Anyway, what’s your opinion of Dr. Sinatra’s listing of recommended supplements, specifically L-carnitine and D-ribose, as found here:

    http://www.drsinatra.com/best-heart-health-nutrients-to-consider

    I know L-carnitine was in the news a few years back when tied to Saturated Fat and heart disease, but wasn’t sure if it would be worth adding to my supplement mix to attempt to get off at least one of the three BP drugs I use. I don’t suffer any of the symptoms that could indicate an issue with my thyroid or adrenal glands (unfortunately).

    Thanks,
    Ken