Managing High Blood Pressure Naturally

blood-pressure-monitor-350930_1920High blood pressure is a condition in which the force of blood against artery walls is higher than normal. People who suffer from hypertension or high blood pressure tend to have difficulty managing it and its associated symptoms. Whether its headaches, weakness, vision problems, chest pain or difficulty breathing, it can be quite a task to get relief. At the same time, many people experience little or no symptoms at all. While that might sound okay, its actually not, since hypertension can lead to various complications including renal failure, retinopathy, erectile dysfunction and during pregnancy, pre-eclampsia and eclampsia.

Causes of high blood pressure

There are several causes of high blood pressure, such as high sodium consumption, overeating, being over weight, lack of physicial activity, smoking, old age, etc. However the most important factor responsible for high blood pressure is STRESS.


Stress has been proven to trigger what is known as the HPA axis (HPA = Hypothalamus, Pituitary, Adrenal). This causes a number of problems in normal physiology and is linked to the development of almost all chronic illnesses. The diagram below explains a few ways in which stress causes disease, including high blood pressure. stress-disease-2


1. Stress Relief

One of the biggest problems is without a doubt, stress. Activities like playing sports, meditation, massage, sexual intercourse, laughing, taking a vacation and listening to music tend to do the trick. However, some people just cant let go of the stress provoking thoughts. For them, the use of medicinal herbs can aid in calming the mind.

In Ayurvedic medicine, herbs known as Nootropics and Adaptogens such as Ashwagandha, are advised as they work directly on the brain and adrenal glands, and have been proven to reduce stress hormones such as Cortisol. (3)

Herbs such as:

Gotu Kola
Ashwagandha (Withania Somnifera)
Bacopa (Bacopa Monnieri)
Shankapushpi (Evolvulus Alsinoids)
Shilajit (Mineral Pitch)

(*Always take medicinal herbs under the proper medical supervision*)

2. Reduce Water Weight (Safely)

The next thing advised to do is reduce the excessive fluid in the body also known as “Water weight”. Foods rich in potassium as well as diuretics (less preferred) help in this matter. Sodium and potassium maintain the fluid volume in the body. Sodium increases water retention and potassium reduces it. This is why doctors advise patients of Hypertension to use less salt (Sodium) in their diet.


Personally, I recommend increasing the consumption of potassium rich foods rather than diuretics, in order to reduce excessive fluid in a safer, less nutrient-depleting manner. Potassium is also a very important electrolyte and is responsible for proper neuro-muscular function including both nerve conduction and muscle contraction. In fact, according to research, Potassium is also an effective option for managing Angina pectoris (Chest/Cardiac Pain) (2).

Usually, Ayurvedic doctors recommend consumption of  fresh fruits and vegetables, fish, Chicken, nuts, as well as at least 2 liters of water a day. Getting enough water is essential as the body tends to hold on to water weight if its not constantly getting adequate hydration. So drink up and let the body expel excess fluids. Temporarily following a paleo or vegan diet may also help.

A good fruit for controlling high blood pressure is an Apple.

Apple peels have been shown, in research at Nova Scotia Agricultural College in Canada, to reduce the enzyme called “ACE” which causes high blood pressure. This is due to the presence of flavonoids in the peel of the apple. (1)

3. Anti-hypertensive Herbs

Rauwolfia Serpentina

Also known as “Snake root” and “Sarpagandha”, this herb has been used in Ayurveda for hypertension, insomnia, hysteria and urticaria. Allopathic medicine has started using alkaloids extracted from this plant, specifically “reserpine” to effectively treat hypertension too. As I’ve said before, extracts tend to come with side effects, unlike whole herbs which are less likely to have adverse effects. This herb is also a sedative and must be used under proper medical guidance.

Other Herbs for Hypertension include:

Tribulus Terristris – Anti-hypertensive (4)
Boerhaavia diffusa – Anti-hypertensive & Diuretic
Embelica officinalis – Anti-hypertensive & Anti-hyperlipidemic (5)

4. Essential Vitamins

Vitamin D3
Studies have shown that Vitamin D3 plays an important role in cardiac health, including blood pressure (6). Some studies suggest that people who are deficient in vitamin D are at risk for heart attacks, congestive heart failure, peripheral arterial disease, and high blood pressure. I have personally witnessed that supplementing Vitamin D3 together with K2 can effectively reduce blood pressure in hypertensive patients. Natural sources include Cod liver oil, beef liver, whole eggs, and fish. Sunlight is the easiest and best source. Supplementing Vitamin D3 with between 2000-5000 IU is more than enough.

Vitamin K2
This vitamin plays an important role in vascular elasticity and preventing calcification of plaques within the arteries by assisting in increasing Matrix Gla Protein (MGP) which inhibits calcification within the arteries (7). Vitamin K2 should be taken together with Vitamin D3. Natural sources of K2 are whole eggs, butter, milk, natto, cheese, chicken liver, and cheese. When supplementing with K2, a dose between 60-100mcg is enough

(Always use medicinal herbs under the supervision of a doctor)

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by Dr. Nishal R.
Copyright © 2016

1. Balasuriya N., Rupasinghe H.P.V. Antihypertensive properties of flavonoid-rich apple peel extract. Food Chem. 2012;135:2320–2325. doi: 10.1016/j.foodchem.2012.07.023.

DISCLAIMER: The information presented at this page is for information purposes only is not intended to replace the services of a doctor or healthcare practitioner licensed in the diagnosis or treatment of illness or disease. Any application of the material in this text is at the reader’s discretion and sole responsibility. If you have a persistent medical condition or your symptoms are severe please consult a physician. Statements on this web site about health conditions and remedies have not been evaluated by the U.S. Food and Drug Administration. The entire contents of this website are not intended for providing specific medical advice, but rather for the purpose of disseminating information. The information provided has not been evaluated by the FDA, and neither is it intended to diagnose, treat, cure or prevent any disease or disorder in any way or form


2 thoughts on “Managing High Blood Pressure Naturally

  1. I have a long family history of high blood pressure, so thanks for sharing this. I like your point about how Vitamin D3 can help reduce your blood pressure. I will have to try incorporating more of that into my diet to see if it makes a difference.

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