High Blood Pressure (Hypertension)

• Support healthy vessel tone and elasticity
• Promote blood pressure regulation
• Reduce inflammation and oxidative stress
• Balance electrolytes and hydration
• Support heart, kidney, and adrenal function

Type: Herbal infusion

Key Herbs: Hawthorn berries, hibiscus, rosehip

Preparation: Steep 1–2 tsp dried herbs in 2 cups hot water, 10–15 min

Use/Dosage: 1–2 cups daily

Safety: Monitor if on blood pressure medications

🧬 Science bite: Hawthorn supports heart muscle contraction; hibiscus acts as a mild diuretic and vasodilator — think gentle vessel massage.

Type: Food-based

Key Ingredients: Minced raw garlic, extra virgin olive oil, lemon juice

Use/Dosage: 1–2 tsp daily

Safety: May thin blood; caution if on anticoagulants

🌿 Why it works: Garlic improves endothelial function and nitric oxide production — keeping vessels relaxed and happy.

Key Nutrients: Magnesium, potassium, calcium

Sources: Leafy greens, bananas, nuts, seeds, avocado

Use/Dosage: Daily incorporation

Safety: Monitor potassium if kidney function is impaired

⚡ Fun fact: Proper electrolyte balance = natural blood pressure regulator. Think of it as tuning the volume on your circulatory system.

Type: Nutrient-dense

Sources: Wild salmon, chia, flax seeds, walnuts

Use/Dosage: 3–4× weekly

Safety: Choose low-mercury sources

🧠 Science bite: Omega-3s reduce inflammation and improve arterial flexibility — like giving your vessels yoga class.

• Daily movement: brisk walking, swimming, yoga 🏃‍♀️🏊‍♂️
• Stress reduction: meditation, deep breathing, journaling 🧘‍♂️
• Reduce sodium, alcohol, processed foods 🧂🚫
• Maintain healthy weight ⚖️

💡 Why it works: Chronic stress and poor diet = higher blood pressure; simple lifestyle changes = major improvements.

• Diaphragmatic breathing: 5–10 min, 2× daily
• Alternate nostril breathing or guided meditation

🧬 Science bite: Activates parasympathetic nervous system → vasodilation → lower blood pressure naturally.

To discover the most common contributors behind these health concerns, check out the Foundations of Health page.