Nearly half the U.S. adult population is dealing with hypertension. Hypertension (stage 1) is defined as the top number (systolic blood pressure) equal to or greater than 130 millimeters of mercury (mm Hg) and the bottom number (diastolic blood pressure) equal to or greater than 80 mm Hg. Elevated blood pressure includes just an elevation of systolic blood pressure greater than 120 mm Hg. Blood pressure plays a critical role in heart health. Fortunately, regulating blood pressure is feasible with nutrition, supplemental and lifestyle adjustments.

One major culprit of elevated blood pressure stems from an imbalance of minerals in the body. Colloquially, the mineral most discussed is sodium and an excess of it in the diet. However, the ratio and balance of minerals in the body is what determines blood pressure issues or not. Instead of only focusing on a reduction in sodium, it’s critical to take inventory of other minerals such as magnesium, potassium and calcium. Inadequate magnesium and potassium intake are strongly linked to an increase in blood pressure, low calcium is also impactful but not to the same extent as magnesium and potassium. Fiber-rich plants in the form of vegetables, fruit, whole grains and beans are an excellent source of magnesium and potassium. Avocados, beets, apricots, lentils, spinach, black beans, edamame and bananas are super charged with magnesium and potassium. Hydration also needs to be addressed as dehydration worsens hypertension. In an attempt to hold onto water when dehydrated, the body will release a hormone called vasopressin, which also causes blood vessels to constrict and make blood pressure rise.

In addition to nutritional shifts, natural compounds such nattokinase, nitric oxide and holy basil are effective at lowering blood pressure. Nattokinase is an enzyme extracted from the Japanese food natto (fermented whole soybeans) that has been proven to lower both systolic blood pressure and diastolic blood pressure in randomized, double-blind, placebo-controlled trials at 2,000 fibrinolytic units per day. Nitric oxide, a naturally occurring gaseous molecule also has well documented impacts on blood pressure. Nitric oxide relaxes blood vessels and increases blood flow. When production dwindles, issues with blood pressure and circulation arise. Nitric oxide boosting supplements provide the raw materials needed to increase production of nitric oxide and aid in lowering blood pressure. Holy basil can be taken in supplemental pill form or in the form of tulsi tea. In addition to antioxidants, vitamin K and magnesium, Holy basil contains an oil called eugenol that can relax blood vessels.

Any imbalance in the body will almost always be linked to and be worsened by stress. We are a chronically stressed nation and it is taking a toll on our health. Adrenaline and other stress hormones constantly flood our system as we mostly function within a “fight or flight” mode. These hormones negatively impact the body and increase blood pressure. Life stressors won’t disappear overnight, unfortunately. Therefore, we must establish consistent stress reducing practices to offset the chronic stress we face as a society. For years now, Nordic countries have utilized the amazing stress reducing qualities of the sauna. Sauna bathing, particularly in the form of traditional Finnish saunas or infrared saunas, have been shown in many studies to improve circulation and blood flow, reduce stress, improve vascular function, reduce blood pressure overtime, and reduce the risk of heart disease.

If an individual is currently taking a pharmaceutical to manage hypertension, they should prioritize nutrition and lifestyle interventions before turning to supplements. If both pharmaceuticals and supplements are being used, it is crucial to collaborate with a practitioner to monitor blood pressure. Hypertension is a significant risk factor for cardiovascular disease, but this risk can be greatly reduced through proper nutrition, the use of supplements, and lifestyle changes that help reduce stress.