Live with Healthy Blood Pressure
This is massive subject to under take, imagine I have 15 years of notes in a draft email, endless new info, totally different perspectives from the natural to conventional field. But I am now at the end of 2024 going to consolidate and update. I have to use all this stuff when giving info on blood pressure, but also a huge part is really what is the cause and what to do. Hypertension, or high blood pressure diagnoses are rising steadily each decade. However, it’s important to note some critical points about this condition, which I really want you to take in deeply before you embark on balancing it. So here are some quite shocking things you may not know. Inaccurate Measurements: At least 25% of hypertension cases are attributed to incorrect blood pressure readings. Unknown Causes: For over 90% of patients, the exact cause of hypertension remains unidentified. Treatment Limitations: While aggressively lowering blood pressure is believed to reduce the risk of cardiovascular disease, its effectiveness is primarily limited to reducing the incidence of strokes, with little impact on heart disease. Misinterpreted Correlation: The relationship between high blood pressure and cardiovascular disease is often misunderstood. Elevated blood pressure is frequently a result of impaired circulation, rather than the cause.
I rarely ever do this but on this occasion there is an article to go with this Guide. But The Mid Western Doctor explains this side. I want you to read this first so you understand the terrain. Otherwise this Guide would be 3 times the length. So first off, get clear on what is going on, read this article titled: The Great Blood Pressure Scam. In this blog article, I will go strictly into solutions, but rather than multiply repeat myself across every Guide you will have to cover the 4 foundations. Emotional Well-being, Eating, Sleep and Movement. Once each one of these is understood and brought into balance the supplement regime and target hacks can be added. But by all means don't wait, start everything at once because it all works synergistically. Whats wrong with now? so lets focus on blood pressure balance. Find the individual Guides for Emotional Well-being, Eating, Sleep and movement in the Guides and remember I am always back to update these Guides as new revelations come.
Foods that Heal
Of course follow the basic Whole Food Eating Way, but there are specific foods that are very powerful in this journey to balance. The optimal foods for maintaining healthy blood pressure are fresh vegetables, fruits, lean proteins, Whole Organic Foods, don't complicated your life. Huge is what you don't eat and often the reduction in sugar and fructose intake that brings the most benefit, particularly when processed foods—high in both salt and sugar—are avoided. Also the Mediterranean diet, known for its high intake of fresh produce, seafood, and healthy fats, contributes to lower rates of heart disease and longevity in the region. Quality meat that is grass-fed, non soy fed is a foundation. I'll list my top Superfoods for Blood Pressure Balance in a moment.
There is a good case for increasing intake of nutrient-dense, low-glycemic vegetables, such as asparagus, broccoli, kale, Brussels sprouts, and spinach. Additionally, incorporating allicin-rich foods like onions and garlic, as well as fresh herbs such as basil, thyme, and rosemary, can help balance blood pressure. Fatty fish, particularly wild-caught Alaskan salmon, and other sources of essential fatty acids (EFAs) from wild-caught fish like mackerel, herring, and sardines are also beneficial. Healthy oils—like avocado, olive, sesame, walnut, and flax—along with nuts and seeds such as almonds, chestnuts and walnuts, help support cardiovascular health. Fruits like blueberries, apricots, apples, and strawberries, while beneficial, should be consumed in moderation to avoid excess sugar intake. The absence of processed foods in these diets plays a key role in managing blood pressure and overall health. The focus should be on whole, minimally processed foods to support natural blood pressure regulation.
Olive Oil: Organic, first-cold pressed olive oil is a rich source of polyphenols and healthy fats that fight inflammation and naturally lower blood pressure. While it should not be used for cooking due to its low smoke point, it makes an excellent addition to salads and other cold dishes. By the way, you'll find an articles worth of info on each one of these in regards to its benefit so remember I am summarising. Hear you can purchase Premium Extra Virgin Olive Oil.
Dark Chocolate: Thought I'd put this right near the top to set you off in a good mood about eating for balance. Dark chocolate may reduce the risk of essential hypertension, according to a study of over 64,000 individuals. The research suggests that dark chocolate's flavanols improve blood pressure and cholesterol levels. Another study, the COSMOS trial, found cocoa flavanols reduced cardiovascular deaths by 27%. Opt for dark chocolate with at least 70% cacao to ensure health benefits while minimising risks from contaminants.
Garlic: Studies indicate that compounds in garlic, such as allicin, help relax blood vessels and improve blood flow, which can reduce hypertension. Another benefit of garlic is its ability to enhance nitric oxide production, aiding vascular relaxation and improving overall cardiovascular health.
Arugula (Rocket Salad): A leafy green often overlooked, is rich in potassium, calcium, and magnesium—minerals that help relax blood vessels and lower blood pressure. While not the highest source of potassium, arugula supports its absorption and provides significant amounts of calcium and magnesium. Additionally, it contains folate, which helps regulate amino acid metabolism, reducing the risk of heart disease and stroke.
Beets: Beets, particularly beet juice, are popular for their ability to increase stamina and lower blood pressure. The nitrates in beets are converted into nitric oxide, which dilates blood vessels and helps lower blood pressure. Fermented beets provide additional health benefits by making nutrients more bioavailable and introducing beneficial bacteria into the digestive system.
Celtic Sea Salt: Still the best Salt on earth, it contains magnesium, a mineral known to relax blood vessels and improve blood flow. Magnesium can counteract the tightening of blood vessels caused by excessive sodium, thereby helping to regulate blood pressure. Another key mineral in Celtic sea salt is potassium, which helps balance sodium levels in the body. Proper sodium-potassium balance is essential for maintaining healthy blood pressure and preventing hypertension. Celtic Sea Salt contributes to maintaining an optimal electrolyte balance in the body. Electrolytes like sodium, potassium, and magnesium play a critical role in nerve signaling, muscle contractions, and fluid regulation. Adequate electrolyte balance can help avoid spikes in blood pressure caused by imbalances. Compared to refined table salt, Celtic sea salt has a lower sodium content per gram, reducing the risk of excessive sodium intake, which is commonly linked to high blood pressure. This makes it a better choice for those monitoring their sodium consumption. The adrenal glands, which regulate stress hormones like aldosterone, require adequate salt for proper functioning. These hormones are integral to balancing blood pressure, especially during times of stress. The minerals in Celtic sea salt may support adrenal health and thus contribute to stable blood pressure levels. It has an alkalising effect on the body, helping to neutralise excess acidity. Chronic acidosis can contribute to inflammation and vascular issues, which may elevate blood pressure. By promoting an alkaline environment, Celtic sea salt can indirectly support cardiovascular health.
Broccoli: Known for its multiple health benefits, particularly in balancing high blood pressure. A study published in the American Journal of Clinical Nutrition found that broccoli, due to its high levels of potassium, calcium, and antioxidants like sulforaphane, can help regulate blood pressure by improving vascular function and reducing inflammation. The study showed that consuming broccoli regularly led to significant reductions in both systolic and diastolic blood pressure in individuals with high blood pressure, making it a heart-healthy food.
Kimchi: This Korean staple, a fermented mix of vegetables, is loaded with probiotics. These beneficial bacteria not only support gut health but also help modulate blood pressure by improving endothelial function. Regular consumption has been linked to modest reductions in blood pressure.
Coriander: Coriander seeds, known for their ability to lower blood pressure, contain compounds that relax blood vessels. Incorporating ground coriander into smoothies can be a simple way to enjoy its benefits.
Pistachios: Eating pistachios can help lower blood pressure by reducing blood vessel tightening and improving heart rate. Studies have shown that a daily serving of pistachios helps reduce systolic blood pressure, making them an excellent snack for supporting heart health.
Celery: Rich in potassium and flavonoids like lutein and zeaxanthin, helps reduce blood pressure and inflammation. A compound in celery, 3-n-butylphthalide, is believed to help relax blood vessels, contributing to lower blood pressure.
Watermelon: One of my favourite ever fruits. Watermelon contains citrulline, an amino acid that supports nitric oxide production, which helps blood vessels dilate and lowers blood pressure. Research has shown that watermelon extract is particularly effective for reducing stress-induced hypertension
Tomatoes: Tomatoes, high in potassium and lycopene, can support blood pressure regulation. However, due to their lectin content, they should be eaten in moderation and preferably cooked, which increases the bioavailability of lycopene.
Foods that Harm
High blood pressure is commonly associated with insulin resistance, which arises from consuming too much omega-6 linoleic acid (LA) in the diet. As insulin levels rise, so does blood pressure. Excessive LA intake also contributes to atherosclerosis, a condition that hardens the arteries, and is now a key focus in hypertension treatment. Avoid trans fats and hydrogenated oils found in margarine, seed oils, and spreads, as these fats disrupt prostacyclin production, a compound that naturally thins the blood. This helps lower the risk of heart attack and stroke. A diet containing processed foods, high-fructose corn syrup, grains, and damaged omega-6 fats, particularly LA, is likely to raise blood pressure due to insulin resistance and atherosclerosis. A quick mention on Salt too, I have an article alone on Celtic Sea Salt, called "The Danger of a Low "Real" Salt Diet", worth reading, but in summary it's all good. It is table salt that needs to go, swap it with Celtic Sea Salt. Anyway to address high blood pressure, improving insulin and leptin sensitivity is crucial. Effective strategies include:
- Replacing processed foods with whole, organic foods.
- Avoiding seed oils and considering the elimination of seeds and nuts, especially if you haven’t been on a low LA diet for at least three years.
- Optimising your Vitamin D levels (more on this later).
- Using only healthy fats such as grass-fed butter, raw organic dairy, pasture-raised egg yolks, coconuts, coconut oil, macadamia nuts, grass-fed meats, and pasture-raised poultry.
Drinks to Enjoy
Pure, Clean Water: Clean water can help maintain healthy blood pressure levels. Proper hydration supports kidney function, aiding in the regulation of sodium and fluid balance, which directly impacts blood pressure. Dehydration can cause the body to retain salt, leading to an increase in blood pressure. Drinking adequate water also supports blood circulation and helps keep blood vessels flexible, contributing to lower blood pressure. Individual needs may vary depending on activity level and climate. Always listen to your body’s hydration needs.
Green Tea: Studies suggest that the catechins in green tea, particularly epigallocatechin gallate (EGCG), may help reduce systolic and diastolic blood pressure. A 2013 study found that drinking green tea regularly (3 cups per day) resulted in a modest reduction in blood pressure.
Hibiscus Tea: Hibiscus tea is another natural remedy. A 2015 study showed that consuming 3 cups of hibiscus tea daily for 6 weeks led to a significant reduction in both systolic and diastolic blood pressure. For optimal results, aim to drink 1–3 cups of either tea per day.
Pomegranate Juice: This vibrant juice is rich in antioxidants and polyphenols, which can improve heart health and lower systolic blood pressure. Research has shown that regular consumption of pomegranate juice can reduce arterial stiffness and inflammation, supporting cardiovascular function. Note this must be organic not pasteurised added sugar trash from the supermarkets.
Drinks to Avoid
- Sugary beverages: Soft drinks, energy drinks, and sweetened juices can spike insulin levels and increase blood pressure. Avoid them all.
- Excessive caffeine: Please note I'm saying "excessive" I think there is benefit to Coffee. But too much coffee can elevate blood pressure temporarily.
- Alcohol: High consumption can raise blood pressure, Red Wine could be beneficial in moderation. As someone who mostly avoids alcohol I can't say I agree with any use.
Lifestyle Hacks
Sunshine & Vitamin D
Did you know that living farther from the equator increases your risk of developing high blood pressure? In fact, blood pressure tends to be higher during the winter months compared to summer. Sunlight plays a crucial role in regulating blood pressure in multiple ways: Sun exposure boosts Vitamin D production, which helps lower blood pressure by inhibiting the renin-angiotensin system (RAS). A lack of vitamin D is linked to insulin resistance, metabolic syndrome, and elevated blood pressure. Vitamin D also helps reduce stress by stimulating the release of endorphins, which ease pain and anxiety. Vitamin D is vital for proper bodily functions, as its receptors are found in nearly every cell. During winter, when natural sunlight is scarce, use quality Vitamin D supplements or a safe tanning beds can offer a useful alternative for getting the benefits of sunlight. Consider 10,000iu a few days a week over winter, sun exposure in other months.
Air Quality
Huge this one in my opinion, a ir pollution, particularly "fine particulate matter" (PM2.5) from sources such as fossil fuel combustion, vehicle emissions, fires, and cigarette smoke, poses a significant health risk. These microscopic particles, smaller than 2.5 micrometres in diameter, can penetrate deep into the respiratory and cardiovascular systems, increasing the likelihood of conditions such as hypertension, heart disease, and stroke. Dr. Robert Brook of the University of Michigan's Frankel Cardiovascular Center highlights that over 88,000 deaths annually over in the USA are attributed to this type of pollution, even as air quality standards have improved over recent decades. Research published in JAMA Internal Medicine demonstrates the benefits of affordable, portable air purifiers in reducing exposure to PM2.5 and improving cardiovascular health. A study involving 40 low-income seniors in urban areas found that the use of such devices significantly decreased both particulate exposure and blood pressure levels. Notably, systolic blood pressure was reduced by an average of 3.4 mmHg. The reduction was even more pronounced in individuals with obesity, with decreases of 6–10 mmHg observed.This suggests that even modest investments in air purification systems can deliver measurable health benefits, particularly for vulnerable populations.
Indoor Air: Given that people spend approximately 90% of their time indoors, indoor air quality is crucial. Pollution from everyday household items, such as cleaning products, synthetic carpets, and sprays, adds to the burden. Fine particulate matter from these sources contributes to cardiovascular and respiratory stress, underscoring the need for solutions like air purifiers. In the Michigan-based study, participants underwent three-day periods using different air filters (low-efficiency, high-efficiency, or a placebo), and their blood pressure and exposure levels were monitored. Even the low-efficiency filters achieved a 40% reduction in PM2.5 levels, demonstrating that even basic devices can be effective. The findings align with other research, such as a Shanghai-based study that showed significant improvements in blood pressure, inflammation, and lung function among participants using air purifiers for 48 hours. These outcomes are particularly relevant as air pollution is a leading cause of mortality worldwide, responsible for an estimated 7 million deaths annually, according to the World Health Organisation (WHO) not that they can be trusted but some things they state are actually true.
The Importance of Outdoor Time & Clean Air: While air purifiers play a role in mitigating risks indoors, spending time outdoors in natural, clean environments is foundational to health. Nature exposure supports mental well-being, reduces stress, and promotes physical activity—all factors that contribute to lower blood pressure and overall cardiovascular health. Access to green spaces can also dilute the effects of urban pollution, emphasising the importance of integrating nature into daily routines. So as oppose to what the WHO said before, go outside, stay outside, be part of the Great Outdoors.
Practical Recommendations
- Use Air Purifiers: Even budget-friendly options can significantly reduce fine particulate matter and improve cardiovascular markers.
- Reduce Indoor Pollutants: Limit the use of sprays, synthetic materials, and other chemical-laden products in the home.
- Embrace Nature: Regularly spend time outdoors in areas with fresh air, such as parks or forests, to enhance physical and mental health.
- Advocate for Clean Air Policies: Supporting environmental regulations can lead to broader improvements in air quality.
Fasting & Blood Pressure
Back in the early 2000s, a study into the health benefits of fasting found that fasting not only reduced blood pressure in 174 participants but that the effects lasted longer than expected. Participants with blood pressure above 140/90 underwent a medically supervised water-only fast for an average of 10 to 11 days. Prior to the fast, participants followed a diet of fruits and vegetables for 2-3 days. After the fasting period, 89% of the participants had a blood pressure of less than 140/90, which was the threshold for high blood pressure at that time. The average reduction was significant, with a 37/13 drop. Those with the highest initial blood pressure saw the greatest improvement, with some reducing by as much as 60/17. Further reductions were seen after they began eating again, suggesting that the fasting process helped to normalise their blood pressure levels, which could be sustained. After 27 weeks, a follow-up of 42 participants showed an average blood pressure of 123/77, which is considered healthy. The researchers concluded that although no broad conclusions could be made, the results suggest that those with high blood pressure could experience lasting benefits from fasting if they continue a balanced diet.
Fasting Affects Lipids & Insulin Regulation: In another small study from 2017, participants with Type 2 diabetes underwent a one-week Buchinger fast, where they consumed only 300 calories a day from liquids. After reintroducing food, they experienced a reduction in weight (average 3.5 kg) and improved blood pressure.Earlier research on moderately obese women with borderline high blood pressure found a rapid decrease in blood pressure within the first 48 hours of fasting. Some studies on intermittent fasting also showed reductions in office-measured blood pressure, though this did not affect central blood pressure or home measurements. A study involving 110 obese participants who underwent three weeks of medically supervised fasting showed that fasting not only reduced blood pressure but also lowered lipids and improved glucoregulation, including insulin sensitivity.
Supplements
From back since 2011, I’ve had the privilege of talking to countless people who visited our store seeking natural solutions to manage their blood pressure. Over the years, I’ve observed which supplements consistently deliver results and which approaches people find most effective. This article draws on over a decade of real-world experience, offering practical insights into the supplements that can truly make a difference. I’ll start by focusing on the most impactful supplements for blood pressure regulation, exploring their benefits and mechanisms in detail. Following that, I’ll summarise other highly effective options that also deserve attention.
Magnesium
Magnesium is a powerful mineral that plays a crucial role in regulating various bodily functions, including heart health. It is increasingly being recognised for its potential in managing blood pressure, especially when applied topically in the form of magnesium oil spray. Research has shown that magnesium can help balance blood pressure by preventing muscle spasms in blood vessels, reducing the risk of hypertension. Dr. Carolyn Dean, a prominent expert in magnesium, explains that magnesium deficiency often leads to increased blood pressure, as it disrupts the balance of sodium and magnesium in the body, causing the blood vessels to constrict. This effect is further exacerbated by conditions like insulin resistance, often seen in those with high blood pressure. Therefore, magnesium supplementation—particularly through Magnesium Oil—may aid in the prevention and management of high blood pressure.
A study published in the Journal of Human Hypertension demonstrated that magnesium supplementation could significantly reduce blood pressure in individuals with mild hypertension. The study revealed that consistent magnesium intake, both through diet and supplements, can lower blood pressure by around 8-10 mmHg in systolic readings, and by 3-4 mmHg in diastolic readings. Magnesium Oil Spray, being easily absorbed through the skin, can provide an effective way to deliver this essential mineral to the body without gastrointestinal side effects, such as the laxative effect associated with oral magnesium supplements. For best results, it is recommended to apply magnesium oil spray before bedtime, as it not only helps regulate blood pressure but also promotes better sleep. Magnesium is known to support the production of melatonin, a hormone that regulates sleep cycles, making it particularly beneficial for those who struggle with insomnia To use magnesium oil, spray it directly onto the skin, ideally on the arms, legs, or abdomen, and rub it in gently. A typical dosage is around 5–10 sprays, but this can vary depending on individual needs and tolerance. It's advisable to start with a lower amount, gradually increasing as your body adjusts. Regular use of magnesium oil, especially combined with a balanced diet and lifestyle, can be a natural and effective way to manage blood pressure.
Research suggests that magnesium supplementation may help reduce blood pressure in individuals with hypertension. This aligns with earlier epidemiological findings indicating that higher intakes of magnesium, potassium, and calcium could lower the risk of developing high blood pressure. In a double-blinded, placebo-controlled, randomized trial involving 155 participants, researchers assessed the effects of daily magnesium oxide supplementation over 12 weeks. Participants were randomly assigned to either the magnesium group or a placebo group. While no significant differences in blood pressure were observed across all participants initially, a focused analysis of those with pre-existing hypertension revealed notable reductions in both systolic and diastolic blood pressure in the group receiving magnesium. These findings highlight the potential of magnesium as a targeted intervention for managing elevated blood pressure, particularly in hypertensive individuals. I can honestly say all Magnesium will help, it's not that I am promoting Magnesium Oil Spray because we sell it, we sell it because I think it is the best form. The capsules we have are great, a lot of people find the Spray messy so choose capsules, but I think go for it with the spray, it's the most effective and economical. Here you can purchase Full Absorption Magnesium Oil Spray.
Quercetin
Quercetin, a plant-derived flavonoid, has gained recognition for its significant benefits in promoting cardiovascular health, particularly in lowering blood pressure and combating heart-related conditions. Research increasingly highlights its potential as a natural, effective intervention for supporting a healthy heart and reducing the risks associated with hypertension.One of the primary ways quercetin aids heart health is through its ability to act as a vasodilator. Vasodilation refers to the relaxation and widening of blood vessels, which improves blood flow and reduces the pressure on arterial walls. This process is largely attributed to quercetin’s antioxidative properties, which counteract oxidative stress—a key factor in the development of hypertension and other cardiovascular diseases. According to a review published in Molecules, quercetin achieves its antihypertensive effects through several molecular mechanisms:
Activation of Endothelial Nitric Oxide Synthase (eNOS): Quercetin stimulates the production of nitric oxide (NO), a potent vasodilator that relaxes blood vessels and lowers blood pressure. Studies demonstrate that Quercetin enhances eNOS activity, leading to increased NO generation and improved vascular function.
Inhibition of Angiotensin-Converting Enzyme (ACE): The ACE enzyme plays a crucial role in producing angiotensin II, a vasoconstrictor that narrows blood vessels and elevates blood pressure. By inhibiting ACE activity, Quercetin helps reduce angiotensin II levels, promoting lower blood pressure and reducing strain on the cardiovascular system.
Inhibition of Protein Kinase C (PKC): PKC is a protein that contributes to vascular contraction. Quercetin’s ability to inhibit PKC reduces vascular tension, encouraging vasodilation and further supporting healthy blood pressure levels.
Clinical Evidence Supporting Quercetin’s Cardiovascular Benefits: Scientific studies have provided robust evidence of quercetin’s potential in reducing blood pressure. For instance, a study discussed in Molecules referenced a clinical trial published in the British Journal of Nutrition. In this trial, 30 obese and overweight individuals with prehypertension or stage 1 hypertension were given 730mg of Quercetin daily for 12 weeks. The results were promising, showing significant reductions in both systolic and diastolic blood pressure. These findings suggest that Quercetin may be a valuable natural option for managing early-stage hypertension.
Antioxidative Effects and Long-Term Heart Health: Beyond its immediate impact on blood pressure, quercetin’s antioxidative properties are essential for long-term cardiovascular health. Oxidative stress can damage the endothelial lining of blood vessels, impairing their ability to function properly. By neutralising harmful free radicals, quercetin protects the blood vessels from oxidative damage, ensuring their elasticity and functionality are maintained over time. This reduction in oxidative stress also mitigates the risk of atherosclerosis (plaque build-up in arteries), a leading cause of heart attacks and strokes.
Sources & Optimisation of Quercetin
Quercetin, a powerful flavonoid, is abundant in a variety of natural foods. Citrus fruits, green leafy vegetables, broccoli, apples, onions, green tea, red grapes, dark cherries, and berries such as blueberries and cranberries are excellent sources. Among these, apples (especially their skins), onions, broccoli, cherries, berries, and green tea boast the highest concentrations of quercetin. For an exceptionally concentrated source, onion skins stand out, containing 77 times more quercetin than the onion’s flesh. While onion skins may not be the most palatable option, a broth made from onion peels is a practical and therapeutic way to harness their benefits. Additionally, quercetin is present in medicinal plants such as Ginkgo biloba, St. John’s Wort (Hypericum perforatum), and elderberry (Sambucus canadensis), making these valuable options for those seeking natural supplementation.
If you prefer Quercetin in supplement form, timing and context can maximise its efficacy. Taking quercetin at night, alongside zinc and on an empty stomach (at least three to four hours after your last meal), can yield significant benefits. For those who are metabolically flexible, this practice can support the transition into nutritional ketosis during sleep, enhancing the body’s natural reparative processes. Quercetin’s senolytic properties—its ability to remove senescent cells (aged cells that contribute to tissue dysfunction)—are also optimised when taken at night. These effects can be further amplified by combining quercetin supplementation with fasting, which synergistically enhances its ability to clear out cellular debris and rejuvenate the body. We have a Liposomal Quercetin which includes Bromelain, I think it's an incredible supplement.
Aged Black Garlic (ABG)
I mentioned Garlic in "Foods that Heal" at the start, but this is specifically Aged Black Garlic, not a typical addition to food. Anyway a study has revealed that aged black garlic (ABG), when combined with dietary changes, can significantly lower diastolic blood pressure in men. This finding aligns with the long history of garlic’s use in promoting health, as documented in ancient Sumerian, Egyptian, and Chinese traditions. The research I have looked at to place such an emphasis on ABG involved 67 participants in a double-blind, crossover study that assessed the effects of ABG extract containing the compound S-allyl-L-cysteine (SAC). Each participant consumed 250 mg of the extract daily for six weeks, followed by a three-week washout period, then switched to a placebo. The findings revealed a significant reduction in diastolic blood pressure (DBP) among those taking ABG, particularly in men with DBP levels above 75 mmHg. Specifically, the reduction averaged 5.85 mmHg compared to the placebo group.
Rosa M. Valls, Ph.D., one of the study’s authors, noted that the observed blood pressure reduction was comparable to outcomes achieved through dietary interventions such as the DASH diet. The researchers highlighted that a reduction of just 5 mmHg in DBP can lower the risk of death from stroke by 40% and from heart disease by 30%. The study’s results align with prior research on garlic’s cardiovascular benefits, although previous studies often focused on other forms of garlic or suffered from methodological limitations. In the current study, adherence to the protocol was high (96.5%), and no adverse effects were reported. The benefits of ABG are attributed to its unique aging process, which enhances its concentration of health-promoting compounds. Alongside dietary improvements, incorporating ABG into daily routines could provide a natural and effective means to manage high blood pressure.
CoQ10 (Coenzyme Q10)
CoQ10 is a naturally occurring compound found in every cell of the human body, essential for energy production and antioxidant protection. Emerging evidence suggests that CoQ10 supplementation can play a significant role in managing blood pressure naturally, making it a compelling option for those seeking non-pharmaceutical interventions for hypertension. The Science Behind CoQ10 and Blood PressureCoQ10 is integral to mitochondrial energy production, particularly in the heart, a muscle that demands high energy. It also acts as a potent antioxidant, protecting blood vessels from oxidative stress, which is a contributing factor to high blood pressure. CoQ10 enhances the function of the endothelium, the inner lining of blood vessels, which is crucial for maintaining vascular tone. This improvement can result in better vasodilation, lowering resistance in the arteries and decreasing blood pressure. Oxidative damage to blood vessels can lead to stiffness and hypertension. CoQ10 helps neutralise free radicals, reducing oxidative damage and supporting vascular health. By improving mitochondrial energy production, CoQ10 ensures the heart functions efficiently, which can reduce the workload on the cardiovascular system and help maintain stable blood pressure.
Numerous clinical studies have explored CoQ10's role in blood pressure management. Meta-Analysis of Randomised Controlled Trials (2007): A systematic review published in Journal of Human Hypertension analysed 12 clinical trials involving 362 participants. The findings showed that CoQ10 supplementation reduced systolic blood pressure by an average of 17 mmHg and diastolic pressure by 10 mmHg without significant side effects. Study on Hypertension Patients (2009): A trial published in Nutrition, Metabolism and Cardiovascular Diseasesevaluated CoQ10's effect on 83 patients with hypertension. Participants who took 200 mg of CoQ10 daily for 12 weeks experienced notable reductions in both systolic and diastolic blood pressure compared to the placebo group. Heart Failure and Blood Pressure (2013): A study in American Journal of Clinical Nutrition found that CoQ10 supplementation in patients with heart failure improved blood pressure readings while also reducing symptoms of fatigue and boosting overall heart function. I highly recommend you use Liposomal CoQ10 for powerful benefits.
Vitamin D3: I won't mention Vitamin D again here as I listed it in Sunshine benefits, but if no sun, it is a truly essential supplement in Blood Pressure Balance.
Whey Protein
After thorough evaluation, it’s clear that whey is among the highest quality protein powders. Whey, a by-product of milk and cheese, has been recommended since ancient times — as far back as 420 B.C. by Hippocrates, and its benefits continue to be substantiated to this day.A study recently published in the International Dairy Journal suggests that whey protein beverages are effective at lowering blood pressure in individuals at risk of hypertension. The research indicated that whey protein only reduced blood pressure in people with elevated levels, not in those with normal blood pressure, demonstrating a normalising effect without causing hypotension. This may be due to whey’s influence on nitric oxide production, which is key in regulating blood pressure. This study found that whey protein has a normalising effect on blood pressure, significantly reducing levels in individuals at risk of hypertension. This could be attributed to whey’s influence on nitric oxide production, which helps maintain the elasticity of blood vessels; its suppression can lead to increased blood pressure. This benefit extends not only to those with or at risk of high blood pressure but also to those striving to maintain healthy blood pressure levels. For instance, one recent study revealed that supplementation with the whey-derived peptide NOP-47 positively impacted vascular function in healthy individuals. After whey protein supplementation, blood flow in the arm improved by 2.7 percent per minute, compared to no change in the placebo group. Choosing whey protein as a meal replacement, protein source, or post-exercise drink can naturally support healthy blood pressure levels. The best food source for boosting glutathione production is high-quality, grass-fed whey protein. Not all whey protein powders are created equal, the Kaizen Worlds Finest Whey, is the only one.
Vitamin E: Vitamin E’s cardiovascular benefits are linked to its antioxidant properties and its ability to improve blood vessel function. Oxidative stress and inflammation are significant contributors to hypertension. Vitamin E neutralises free radicals, reducing oxidative damage and supporting endothelial health—the lining of blood vessels that regulates vascular tone and blood flow. Additionally, Vitamin E inhibits platelet aggregation, which can improve circulation and reduce the risk of blood clots, further promoting heart health. Meta-Analysis of Antioxidants and Hypertension (2019): A systematic review in Nutrients analysed studies on antioxidants and blood pressure. The findings highlighted that Vitamin E supplementation significantly improved endothelial function and reduced markers of inflammation, which are often elevated in hypertensive individuals. Randomised Controlled Trial (2013): A study published in Clinical and Experimental Hypertension explored the impact of Vitamin E supplementation on patients with mild hypertension. Participants who received 400 IU of Vitamin E daily for eight weeks experienced a modest reduction in both systolic and diastolic blood pressure compared to a placebo group. Vitamin E and Oxidative Stress (2009): Research in Free Radical Biology and Medicine demonstrated that Vitamin E supplementation reduced oxidative stress in individuals with high blood pressure. This improvement was associated with better arterial flexibility and lower blood pressure readings. I can't stress enough that it must be real Vitamin E Tocopherol & Tocotrienol Alpha, Beta, Delta, Gamma. Also I think you'll get more if you use with Vitamin C which I'll go into below.
Vitamin C: Several studies have explored the relationship between vitamin C intake and blood pressure, highlighting its potential as a natural remedy for managing hypertension. As a powerful antioxidant, vitamin C neutralises free radicals that can damage cells and contribute to various health conditions. This antioxidant property also helps preserve the body's supply of nitric oxide, a crucial molecule that relaxes blood vessels and supports healthy blood flow. A study published in the Nutrition Journal found an inverse relationship between ascorbic acid levels (vitamin C) and blood pressure readings. Women with higher levels of ascorbic acid experienced an average reduction of 4.6 mm Hg in systolic blood pressure and just over 6 mm Hg in diastolic blood pressure, compared to those with lower levels. These findings align with earlier research suggesting that vitamin C can mitigate oxidative stress caused by free radicals, thus promoting healthier blood pressure levels. Interestingly, Vitamin C enhances the effectiveness of other antioxidants, such as catechins found in Green Tea (which I've put in recommended drinks). Catechins are known to support cardiovascular health by improving arterial flexibility and blood flow. Research from 2007 revealed that pairing green tea with vitamin C or citrus juices increases the body's absorption of catechins, amplifying their heart-protective benefits. For those considering supplementation, Vitamin C is water-soluble and should ideally be taken in divided doses throughout the day—three times daily for optimal absorption. Taking it alongside bioflavonoids can further enhance its benefits. If you experience diarrhoea as a side effect, reduce the dosage and build up slower.
Olive Leaf Extract: A study showed that 1,000 mg of olive leaf extract daily for eight weeks significantly reduced both blood pressure and LDL cholesterol in individuals with borderline hypertension. For best results, use fresh leaf liquid extracts or make your own tea by steeping dried olive leaves.
Probiotics: Consuming probiotics regularly, especially over two months, has been shown to lower blood pressure through mechanisms like reducing insulin resistance. Fermented foods, such as raw, grass-fed yogurt, sauerkraut, and kefir, are good sources of probiotics. Studies suggest probiotics work best for those with elevated blood pressure, especially when multiple strains are used. While evidence linking probiotics directly to reduced blood pressure is growing, more research is needed. Additionally, maintaining a healthy gut can have wider health benefits, including improved heart health and reduced cardiovascular risks.
Hawthorn Berry: A 2009 study found that 900mg per day of hawthorn extract for two months was as effective as low doses of captopril, a heart medication, in improving symptoms of heart failure. Hawthorn's bioflavonoids and proanthocyanidins, known for their strong antioxidant properties, have been shown to enhance heart health. It improves blood circulation, oxygen supply, and can aid in treating angina, heart disease, high blood pressure, and arrhythmias. Combining hawthorn with Coenzyme Q10, ginkgo, and garlic can further enhance its benefits for cardiovascular health. I would say the recommended doses range from 160 to 900mg 2-3 times a day. I keep meaning to get this in stock at Ancient Purity, so watch this space.
Calcium & Magnesium: Although I mentioned Magnesium Oil Spray already, I wanted to talk the Cal Mag mix too. As taking daily calcium and magnesium supplements can help lower blood pressure, particularly if it's on the high side.
Bodywork Exercise & Tai Chi
Walking, exercise, gym, all of it is obviously essential in this. You know that, I repeat it daily and don't need to summarise the obvious. However at Ancient Purity we are going for the very best and most effective paths. Tai chi is that in body work, it is I think the most effective option for Blood Pressure balance. So I think you would be wise to join a class, meet people, stay outside, increase social closeness. So Tai chi, a gentle exercise known for its slow, fluid movements, has been shown to potentially lower blood pressure more effectively than traditional aerobic exercise. In addition to enhancing strength, balance, and posture, tai chi fosters improved concentration, relaxation, and breath control. It is also beneficial for managing chronic conditions, such as high blood pressure. A study conducted by the China Academy of Chinese Medical Sciences compared the effects of tai chi with those of aerobic exercise in 342 individuals with prehypertension. Prehypertension refers to elevated blood pressure that hasn't yet reached the level of hypertension, with systolic blood pressure (SBP) readings between 120 and 139 mm Hg and diastolic blood pressure (DBP) readings between 80 and 89 mm Hg.
The participants engaged in either tai chi or aerobic exercise, attending four 60-minute sessions per week for 12 months. The results revealed that those who practised tai chi experienced a significantly greater reduction in SBP, with a 7.01 mm Hg decrease, compared to just 4.61 mm Hg in the aerobics group. These improvements were not confined to office-based blood pressure measurements; the tai chi group also demonstrated superior results in 24-hour ambulatory blood pressure readings, especially during the night, suggesting that tai chi offers lasting benefits for blood pressure regulation. In fact, tai chi reduced SBP by 2.40 mm Hg more than aerobic exercise, indicating its potential as a practical method for preventing cardiovascular disease and reducing the risk of related events. Remarkably, 22% of participants in the tai chi group saw their blood pressure return to normal levels, compared to just 16% in the aerobic group. Tai chi's effectiveness in lowering blood pressure may be attributed to its ability to reduce sympathetic nervous system activity. The sympathetic nervous system is responsible for the body's stress response, triggering the "fight-or-flight" reaction. By calming this response, tai chi helps reduce stress and promote relaxation, which can result in lower blood pressure.
Additional Evidence Supporting Tai Chi for Hypertension: Numerous studies continue to support the role of tai chi in managing high blood pressure. A study involving 246 adults with hypertension found that tai chi was more effective than brisk walking in reducing blood pressure, fasting blood sugar, glycated haemoglobin (HbA1c), and perceived stress, while simultaneously improving mental health. There are five main styles of tai chi: Chen, Yang, Wu, Sun, and Hao. While each style has its unique characteristics, styles like Yang, Sun, and Wu have all been found to be particularly beneficial for improving circulatory health, including reducing blood pressure. Researchers recommend practising Yang-style tai chi for 60 minutes, two to three times a week, over a 12-week period, to positively affect circulatory health.
Wu-style tai chi, in particular, appears to be highly effective for lowering blood pressure in middle-aged and elderly individuals, with significant improvements noted after just six weeks. A study published in the International Journal of Environmental Research and Public Health explained that this style of tai chi improves vascular function in older adults, increasing blood vessel elasticity and helping to prevent hypertension. In another study involving 208 young and middle-aged participants, three months of tai chi led to reductions in blood pressure, heart rate, and cholesterol, alongside improvements in weight, blood sugar levels, heart health, and overall quality of life. Among older adults, tai chi not only lowered blood pressure and body mass index, but also helped maintain kidney function. For those over 60 with symptoms of depression, tai chi proved to be more effective than aerobic exercise in improving both blood pressure and HbA1c levels.
The Meditative Benefits of Tai Chi: Tai chi is often referred to as "meditation in motion," as it combines physical exercise with mindfulness. The practice encourages slow, deliberate movements, deep breathing, and a focused mind, all of which contribute to lowering blood pressure. The meditative qualities of tai chi help activate the body’s relaxation response, which counteracts the stress-induced "fight-or-flight" reaction. This relaxation response, commonly triggered by practices such as meditation, has been shown to positively affect various biological pathways and genes related to stress and blood pressure regulation. Research demonstrates that engaging in mind-body practices, such as tai chi, helps reduce oxygen consumption, blood pressure, heart rate, and respiratory rate, leading to a more relaxed state overall. Tai chi is one of the few exercises that induces a relaxation response, unlike more strenuous activities that can elevate stress levels. The gentle nature of the movements promotes muscle toning, relieves tension, and encourages the flow of "qi" (the body’s internal energy), contributing to overall health and well-being.
Other Benefits of Tai Chi: Beyond its effects on blood pressure, tai chi has shown promise in improving brain health, cognitive function, and alleviating symptoms of mild cognitive impairment in older adults. It may also increase brain volume and modulate factors related to inflammation and neuroprotection. Tai chi has been found to benefit a wide range of conditions, including: Cognitive decline in older adults / Dementia / Depression, Insomnia, Osteoarthritis, Chronic obstructive pulmonary disease (COPD), Cardiac and stroke rehabilitation, Fall prevention Due to its focus on strength, balance, and flexibility, tai chi can be particularly useful for individuals with Parkinson’s disease. Studies have shown that people with Parkinson’s who practise tai chi experience slower disease progression and a reduced need for medication. In contrast, those not practising tai chi were more likely to increase their medication dosage over time.
I'm going to close with the perhaps the most important part. I've found that a simple emotional release technique can create profound shifts in peoples health. This method revolves around allowing suppressed emotions to surface and naturally dissolve without resistance, tension, or judgment. By doing so, it creates a ripple effect that can promote calmness, balance, and even healthier physical responses in the body, including blood pressure regulation. Let me share how this works, step by step. At its heart, this method involves tuning into your feelings, identifying resistance or stress, and allowing yourself to fully experience these sensations without trying to push them away or suppress them. It’s a practice of surrender, and it can be done anywhere, at any time.
Be Present with the Emotion: When you notice stress, anxiety, or tension creeping in, pause. Instead of distracting yourself or ignoring it, bring your full attention to the feeling. Where is it in your body? What does it feel like? Is it tightness in the chest or a knot in your stomach?
Welcome the Feeling: It may sound counterintuitive, but don’t fight the sensation. Welcome it, even if it’s uncomfortable. By allowing the feeling to “be,” acknowledge its existence without trying to fix or change it. It’s like inviting a guest to sit down at your table.
Let the Emotion Flow: Emotions are energy in motion. Once you give them space, you will notice they often begin to shift. Sometimes the intensity increases momentarily, but it always subsides. By not resisting, the energy dissipates naturally. Breathing becomes easier, shoulders relax, and the body feels lighter.
How This Affects Blood Pressure
When we resist emotions, they build up like pressure in a dam, contributing to chronic stress. Stress, as we know, is a significant contributor to elevated blood pressure. By using this technique, I create space for calm and clarity, reducing my overall stress load. Studies have shown that relaxation techniques can positively influence heart rate, blood flow, and blood pressure, making emotional regulation an essential part of holistic health. This method also helps regulate the nervous system, shifting it from a "fight-or-flight" mode to a "rest-and-digest" state. The body is incredibly intelligent; when it feels safe and supported, it naturally seeks balance. Letting go of emotional resistance is like flipping a switch, allowing the body to return to equilibrium. This practice is more than just a technique; it’s an act of self-compassion. By giving myself permission to feel everything—without judgment or shame—you create a deeper connection with yourself. This acceptance translates into a profound sense of peace and wholeness.
In moments of emotional release, you may sometimes experience tears, laughter, or a deep sigh. Each response is a sign that the body is releasing stored tension. The benefits are more than just emotional; people notice improvements in energy, clarity, and general health. The beauty of this technique is its simplicity and accessibility. You don’t need a special space or a specific time to practice. Whether sitting in traffic, feeling frustrated, or winding down for the evening, take a moment to let go. Over time, it’s become second nature—a gentle reset for mind and body. If you’re trying this for the first time, be patient with yourself. Emotions, especially ones we’ve suppressed for a long time, may take time to surface and release. Each moment of letting go, no matter how small, is a step towards greater health and freedom. Now go forth put this information into action, unique action for you. I wish you well and enjoy to live with healthy blood pressure. Blessed Be, Tom.
