(NaturalHealth365)  High blood pressure or hypertension is one of the most highly diagnosed conditions in American adults.  Building on the  research of the late Michael J. Gonzalez, DSc, NMD, PhD, whose passing shocked the holistic medical field due to complications from knee surgery, we now know that natural approaches to blood pressure management can be remarkably effective.  Dr. Gonzalez’s dedication to understanding the role of natural compounds in health, particularly in his comprehensive research on hypertension, has forever left an impact on the field of nutritional medicine and human health.

According to research, approximately one-third of adults in the United States have hypertension.  It’s no wonder that hypertensive drugs like ACE inhibitors or beta blockers are among the most highly prescribed medications.  While there are many different types of blood pressure medications, all have some form of side effect that is traded off for the benefit of lowering high blood pressure.  With that said, there are many natural solutions for blood pressure, and a comprehensive study aimed to determine the most effective ones.

Why high blood pressure is a silent threat (and why natural solutions matter)

High blood pressure is an epidemic in the United States and most Western countries.  Coupled with type 2 diabetes, hypertension is the leading cause of cardiovascular disease in adults, and usually not diagnosed soon enough to prevent significant arterial damage.  Unfortunately, high blood pressure has no obvious symptoms, even at ‘stage 2,’ and modern guidelines have set healthy blood pressure at or under 120/80, which most people exceed.

High blood pressure medication falls into a handful of categories, but they all perform the same role of reducing hypertension.  All high blood pressure medication has some manner of side effects: fatigue, headaches, dry cough, water retention, constipation, and more.

If there were foods that you could eat that had a profound effect on blood pressure, however, most people would opt for that instead of medication.  That was the goal of this study referenced above – to find simple natural compounds with an effect on blood pressure without the side effects of medication.

The most effective natural solutions that support healthy blood pressure

The study looked at 29 potential blood pressure-reducing supplements and foods.  Here are 10 of the most promising:

Magnesium

Magnesium plays a role in proper sleep, mood regulation, bowel motility, and blood pressure regulation.  While observational studies show promising results, it’s important to note that clinical trials have shown varying effects.

Magnesium can be found in dark chocolate/cocoa, leafy greens, pumpkin seeds, and various other sources.  It’s best to consult a holistic healthcare provider for the proper amount if supplementing.

Soy isoflavones

Organic, non-GMO soy is a protein-packed alternative that can be consumed as tofu in stir-fry vegetable dishes or added to miso soup.  Multiple studies indicate that soy can help reduce blood pressure when eaten regularly.  Although, we would strongly recommend that you find a brand that uses “filtered” water – as its main ingredient – due to the chemicals found in most sources of drinking water.

Taurine

Taurine is an amino acid created in necessary amounts within the human body and through ingesting fish and meat.  Research shows it effectively reduces blood pressure, primarily by calming the sympathetic nervous system and enhancing the production of nitric oxide, which helps relax blood vessels.

Potassium

Potassium is crucial for proper cardiac function and blood vessel relaxation.  It’s readily available in spinach, wild caught salmon, avocado, and bananas.  However, if you’re already taking blood pressure medication, consult your doctor before increasing your potassium intake, as some medications can affect potassium levels.

Pomegranate juice

Research shows pomegranate juice can help reduce blood pressure through its anti-inflammatory properties and ability to increase nitric oxide production.  Clinical trials have demonstrated meaningful reductions in both systolic and diastolic blood pressure with regular consumption.

Melatonin

Beyond its role in sleep regulation, melatonin serves as a powerful antioxidant.  Studies show it can help lower blood pressure, particularly in people with disrupted sleep patterns.  The research suggests this effect comes from its antioxidant properties and ability to improve sleep quality.

Garlic

Garlic consistently proves its worth in cardiovascular health.  Research shows it can help lower blood pressure by increasing nitric oxide production and reducing smooth muscle cell proliferation in blood vessels.  It’s also a potent anti-inflammatory agent, contributing to its blood pressure-lowering effects.

Fish oil

The omega-3 fatty acids in fish oil, particularly from fatty cold-water fish like sardines, salmon, and anchovies, show significant benefits for blood pressure.  The effect is especially pronounced in people with untreated hypertension.  These polyunsaturated fatty acids reduce inflammatory compounds and improve blood vessel function.

European mistletoe

While less common, clinical research shows that European mistletoe extract, when taken consistently for 12 weeks, can significantly reduce blood pressure in people with hypertension.  However, this should only be used under professional guidance.

Coenzyme Q10 (CoQ10)

This naturally occurring compound, found in grass fed meat, wild caught fish, and nuts, has shown promising results in blood pressure management.  Research indicates it reduces oxidative stress and improves nitric oxide availability.

Tap into nature’s evidence-based solutions

While blood pressure medications may (sometimes) be necessary for a short period of time, nature provides multiple solutions for this common problem.  Many whole foods offer profound benefits for blood pressure management and other health advantages.  If you can achieve similar results through dietary changes and targeted supplementation, it’s worth exploring these natural alternatives under proper medical supervision.

The key is to work with healthcare providers who understand both conventional and natural approaches to create a comprehensive strategy for maintaining healthy blood pressure levels.  Dr. Gonzalez’s research helps remind us that the most effective solutions can sometimes be found in nature when properly understood and applied.

Always consult with healthcare providers before changing your blood pressure management strategy, especially if you’re currently taking medication.  And, always choose organic foods (as much as possible) to avoid unwanted chemicals.

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Sources for this article include:

Restorativemedicine.com