#319 Dr. Day’s 8 Scientifically Proven Ways to Lower Your Blood Pressure Naturally

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.


The content provided in this article is for informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.

The suggestions, tips, and recommendations outlined in this article for lowering blood pressure naturally are general in nature and may not be suitable for everyone. Individual responses to lifestyle changes and natural remedies may vary based on specific health conditions, medications, and other individual factors.

Before making any significant changes to your diet, exercise routine, or lifestyle, especially if you have a pre-existing health condition or are on medication, it is crucial to consult with a healthcare professional or a qualified healthcare provider to ensure the methods suggested are appropriate for your specific health needs.

About the Photo

Chasing sunsets and wellness with one of my favorite running partners, my daughter, along the Pipeline Trail in Millcreek Canyon overlooking Salt Lake City. Embracing the calming views and miles of joyous runs – the perfect recipe to keep our blood pressure in check.

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.