Dr. John Day
Dr. Day is a cardiologist specializing in heart rhythm abnormalities at St. Mark’s Hospital in Salt Lake City, Utah. He graduated from Johns Hopkins Medical School and completed his residency and fellowships in cardiology and cardiac electrophysiology at Stanford University. He is the former president of the Heart Rhythm Society and the Utah chapter of the American College of Cardiology.
8 Scientifically Proven Ways to Lower Your Blood Pressure Naturally
Studies show that up to 90% of all Americans will have high blood pressure by age 50! But yet isolated groups of people cut off from our modern lifestyles have normal blood pressures in the range of 110/70 mmHg throughout their lives without the need for medications.
If your goal is to optimize for normal sinus rhythm, a heart free of disease, and a long healthy life, you have to maintain a healthy blood pressure throughout your life. In this article, I will share my 8 scientifically proven ways to lower your blood pressure naturally.
My Struggle with High Blood Pressure
Ten years ago my blood pressure typically ran 140/90 mmHg. And as a cardiologist knowing of the cardiac dangers of high blood pressure, I put myself on a blood pressure-lowering medication.
However, as I lived among the centenarians in the remote Longevity Village area of China, my goal was to naturally reverse all of my medical conditions, including high blood pressure. And by adopting a 99% natural plant-based diet, including a 30-pound weight loss, in conjunction with regular daily exercise, time with my family, and optimization of my sleep and stress levels, my unmedicated blood pressures now consistently run 110/90 mmHg!
Below are the 8 scientifically proven ways I lowered my blood pressure. But if you are currently taking high blood pressure medications, please speak with your doctor first before trying anything in this article.
My concern is that on one hand stopping blood pressure medications could be life-threatening. But yet, on the other hand, getting super healthy while taking blood pressure medications could drop your blood pressure to dangerously low levels. If your goal is to get off blood pressure medications, it will take exceedingly close monitoring while at the same time working with your doctor as you wean off medications.
1. Cut the Sodium
First, you’re going to need to eat a low-sodium diet. This can offer a 4-point reduction in your systolic blood pressure, an effect equivalent to about half a typical blood pressure-lowering medication.
2. Eliminate any Added Sugars
Second, you’ll need to eliminate any added sugars. That’s generally worth a 7-point reduction.
3. Commit to a Daily Workout
Next, it’s time to commit to a daily workout for a 6 to 7 point reduction.
4. Drop Some Weight
The fourth thing is really hard to do by itself, but a ton easier if you’ve done the first three things: You’ve got to drop some weight. How much? Broadly speaking, for every 2 pounds you lose you could expect a 1 point reduction. So, dropping 20 pounds could get you a 10 point reduction.
5. Embrace a High Fiber Diet
Next, you’ll want to embrace a high-fiber diet. And to get there you’ll need to eat a lot of vegetables, legumes, and high fiber fruit like berries. My personal goal is 100 grams of fiber daily but something much less than that could still be worth another 6 point reduction.
6. Learn to Eat Plant-Based
Sixth, eating a mostly natural plant-based diet that is high in potassium and magnesium with limited saturated fats has been shown to drop your blood pressure by 6 points.
7. Get More Nitric Oxide from Greens and Root Vegetables
Next, you need to get some more nitric oxide from greens and root vegetables. Eat enough of that molecule, the intake of which causes blood vessels to relax and dilate, and you could enjoy a 5 point reduction in your systolic blood pressure.
8. Lower the Stress Levels
Finally, you’ve got to do something about your stress, which you already know is a key driver of high blood pressure. That can help drive a 5 point reduction in your systolic blood pressure.
If your goal is to maintain a healthy blood pressure, work with your physician to help decide what approach would be best for you. To see one of the cardiologists or in our practice specializing in blood pressure management, please call my team at 801-266-3418 (sorry telemedicine visits outside of the state of Utah are no longer possible due to government regulations). Also, if you liked the photo attached to this article, it is a picture I took this week on a run with my daughter overlooking the Salt Lake City valley.
Disclaimer Policy: This website is intended to give general information and does not provide medical advice. This website does not create a doctor-patient relationship between you and Dr. John Day. If you have a medical problem, immediately contact your healthcare provider. Information on this website is not intended to diagnose or treat any condition. Dr. John Day is not responsible for any losses, damages or claims that may result from your medical decisions.