How to Control Blood Pressure Naturally

After extensive research on PubMed for years I have compiled the following list of foods and natural supplements and confirmed that they are indeed very effective at lowering blood pressure. Note that most medicines on average result in an 8 point average BP reduction. With the list below, chances are you can easily improve your BP numbers without additional medication.  The reason why they work is they either increase nitric oxide or suppress stress / anxiety, which covers most causes of hypertension. Another excellent resource is Dr. Mark Houston’s book “Controlling High Blood Pressure”.

Foods, the strongest effect bold:

Beets	Nothing beats beets! I know several people who dropped their BP with beets alone by 20-30 points. The nitrates in beets are converted into nitric oxide which immediately relaxes blood vessels. Eat the beets (fresh, canned without sodium or precooked pouch) mixed in a salad instead of drinking beet juice. The effect lasts well over 24 hours!	Kefir	A tasty drink that also reduces BP and heart rate by reducing stress.
Celery	Like beets, also has ACE inhibitor-like qualities, and is a diuretic.	Aronia berry extract (powder)	Extremely effective ~15 pt. reduction. Mix with water
Spinach	High potassium and nitrates. Potassium also reduces HBP. Spinach is also an excellent choice for lower-carb diets. It’s very filling and has low calories.	Natto	Contains more vitamin K2 MK7 than any other food. Removes calcium from blood vessels, softens blood vessels over time. Also contains nattokinase, thins the blood. Very good BP reduction, 5-10 pts.
Chamomile	Stress relief.	Eggs	Reduce BP via lecithin, effect lasts about 2h.
Pure coconut water	Very high potassium and low calories. Works immediately if your sodium is high. Potatoes work, too, but they are high in starch and tend to increase triglycerides.	Fennel	Excellent spice, also can be used as tea. Very effective. Reduces heart rate as well.
Garlic	Well known BP cure.	Pomegranate juice or extract (capsule)	Has ACE inhibitor qualities
Flaxseed (oil, crushed seeds)	Mix with yoghurt, also reduces heart rate	Caffeine cessation	One coffee a day maximum

 

Supplements, the strongest bold:

Niacin (Flush-free, 250mg as inositol hexanicotinate)	Reduces stress very effectively, especially BP spikes caused by stress. Also increases HDL, lowers LDL, lowers sdLDL, and particle number. Could replace your statins. Morning and afternoon, or before your BP spikes.	Lavender capsules	Calming. Helps reduce BP spikes
Taurine (powder)	Excellent antihypertensive effect + anti-stress and anti-anxiety. 500 to 6,000 mg/d. Cures arrhythmias.	Melissa officinalis	Calming.
Olive leaf extract	Excellent diuretic and calcium blocker like effect, over 10pts reduction. Take 500mg twice a day.	Folic acid	Excellent BP effect, however short duration.
Magnesium	400mg minimum daily. Very effective	Hawthorn	Also helps with arrhythmias.
Citrulline	High in watermelons. Excellent effect, 10+ pts.	NAC	Anti-oxidant
Tocotrienols	50mg daily. Very effective	Rosemary	Improve circulation
Arginine	Immediate effect (nitric oxide production)	Selenium	Antioxidant (100mg/d)
Astaxanthin	1-12 mg daily. Also excellent against joint and back pain.	Theanine	100-200mg/d. Effect only few hours
Schisandra	2g daily	Lecithin
Resveratrol	50mg daily	Black Cumin Seed Oil	1g/day or more
Vitamin K2 and D3	Use combined capsule. Effect appears in the long-term	Celery Seed Extract	500mg-1000mg
Grape Seed Extract	Excellent at 100-300mg/d	Natural vitamin E, mixed tocopherols	200IU daily, long-term protection for blood vessels
Strong multivitamin providing 100% of RDA	Especially iron, B vitamins and zinc	Vitamin C	500mg-6,000 as needed for long-term vessel support