Can You Really Lower High Blood Pressure Naturally?

Join Dr. James Odell for Season 2 of the Science of Self-Healing Podcast! He's the medical and executive director for BRMI, as well as a practicing naturopathic doctor for over 35 years, and he's here to share with you his extensive knowledge of medicine from a different perspective.

The Bioregulatory Medicine Institute

The Science of Self-Healing Podcast

High blood pressure—often called the “silent killer”—affects one in three adults, yet many don’t even know they have it. In this episode of The Science of Self-Healing, we explore whether it’s truly possible to lower high blood pressure naturally—and the answer might surprise you.

Join us as we uncover the root causes of hypertension and discuss proven, bioregulatory ways to restore balance. You’ll learn how nutrition, movement, sleep, stress management, and targeted herbal and nutrient support all play vital roles in regulating blood pressure. From the DASH and Mediterranean diets to nitric oxide, CoQ10, and forest bathing, this episode connects the dots between daily habits and cardiovascular health.

Discover how small, consistent changes—what you eat, how you move, how you rest, and how you connect—can profoundly influence heart health. It’s time to rethink blood pressure management and rediscover your body’s natural ability to self-heal.

Transcript for: Can You Really Lower High Blood Pressure Naturally?

Hello and welcome to the Science of Self-Healing podcast, produced by the Bioregulatory Medicine Institute (BRMI). We provide unique insights into how you can naturally support your body’s ability to regulate, adapt, regenerate, and self-heal. I’m Dr. James Odell, your host and BRMI’s medical and executive director, with over 35 years as a naturopathic doctor. Please remember, this podcast is for informational purposes only and not a substitute for personalized care from a qualified health professional.

Before we begin, I’d love to take just a moment to personally invite you to something truly special — our upcoming BRMI Conference and Retreat aboard Celebrity’s ship, Beyond! We’ll set sail from Miami for a seven-night Caribbean cruise, visiting St. Kitts, St. Thomas, and the Dominican Republic.

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But here’s the important part — this is the final week to lock in this exclusive price.

All reservations must be made by Friday, November 7, 2025.

Our conference sessions will take place on the sea days and feature engaging talks, lively discussions, and transformative insights — open to practitioners and anyone passionate about true health and vitality. Space is limited and time is short — so don’t miss your chance to join us. Visit brmi.online for full details and registration.

Hello everyone, and welcome to another episode of The Science of Self-Healing. Today, we’re diving deep into a topic that affects millions around the world — high blood pressure, also known as hypertension. It’s often called the “silent killer,” and for good reason.

High blood pressure is one of the most common and potentially dangerous health problems today. It creeps up quietly, sometimes without symptoms, yet it affects the body in profound ways. Over time, it can wear down arteries, strain the heart, and increase the risk of heart attack, stroke, kidney failure, and other serious conditions. The World Health Organization estimates that more than a billion people worldwide live with hypertension. In the United States alone, about one in three adults has high blood pressure — and many don’t even know it.

But there’s good news. While medication is sometimes necessary and even lifesaving, many people can make meaningful improvements naturally through lifestyle and dietary changes. The human body is remarkably responsive to what we eat, how we move, how we rest, and how we manage daily stress.

In today’s episode, we’ll explore natural, bioregulatory approaches to managing high blood pressure — focusing on the body’s innate ability to regulate and adapt. We’ll cover everything from diet and nutrients, to movement and exercise, stress management, sleep, herbal support, and even the role of mindset and community. So, let’s get started.

Understanding the Root Causes

First, it’s important to understand that while conventional medicine often calls hypertension “essential,” meaning the cause is unknown, there are in fact several root causes that can be identified and improved.

These may include low nitric oxide levels, mineral deficiencies (especially in electrolytes like magnesium and potassium), mitochondrial dysfunction that reduces oxygenation, and an imbalance in the autonomic nervous system — meaning too much sympathetic activity, or “fight or flight,” and not enough parasympathetic relaxation.

So, let’s begin by exploring dietary considerations, one of the most powerful ways to support healthy blood pressure.

Diet and Nutrition

When it comes to blood pressure, food truly is medicine. Every meal you eat either helps or harms your cardiovascular health. The relationship between diet and hypertension has been studied for decades, and one particular eating pattern consistently stands out: the DASH diet, which stands for Dietary Approaches to Stop Hypertension.

The DASH diet focuses on whole, unprocessed foods — fruits, vegetables, whole grains, and lean proteins such as fish, poultry, beans, nuts, and seeds — while cutting back on sugar, processed foods, and refined carbohydrates. It’s not a fad diet; it’s a sustainable, nutrient-rich way of eating. In fact, people who follow the DASH diet often see significant drops in both systolic and diastolic blood pressure within just a few weeks.

So why does it work so well? A big part of its success lies in minerals like potassium and magnesium, which act as natural blood pressure regulators. Magnesium helps reduce the overactive sympathetic nervous response, while potassium supports the parasympathetic “rest and digest” side. Both are essential electrolytes that must be replenished daily. Many people today are deficient in these nutrients, along with trace minerals like selenium and chromium. While supplementation can help, the best sources are still fresh produce, nuts, seeds, and whole grains. Nature truly provides what we need.

Now, let’s talk about salt.

We often hear that salt is harmful — but the truth is, sodium is essential for cellular function. What really matters is the quality of salt, not just the quantity. Choosing natural sea salt or blue salt, which contains beneficial trace minerals, can make a big difference compared to commercial table salt.

If you’d like to learn more, we’ve written an article titled The War on Salt May Be Doing More Harm Than Good — and it’s available on our website at brmi.online.

In addition, culinary herbs like rosemary, thyme, and basil — as well as spices like paprika and cumin — add both flavor and heart health benefits. And speaking of heart health, the right fats are crucial. Healthy fats, particularly omega-3 fatty acids, help reduce inflammation, improve circulation, and keep blood vessels flexible. These are found in salmon, mackerel, flaxseeds, chia seeds, and walnuts.

At the same time, cutting back on trans fats and heavily processed seed oils is just as important.

Olive oil is one of the best fats for the heart. It’s rich in antioxidants that improve circulation, reduce inflammation, and even support a healthy gut microbiome. So, reach for extra virgin olive oil — it has more antioxidants than refined versions. Interestingly, even butter, when used in moderation, can be a better choice than margarine for long-term cardiovascular health.

And here’s one more food tip: eat more beets. Beets are naturally rich in nitrates, which your body converts to nitric oxide — a compound that helps widen blood vessels and improve blood flow.

A colorful plate filled with greens, vibrant vegetables, and bright fruits signals a diet high in antioxidants and fiber. This pattern mirrors the Mediterranean diet, which is well-known for lowering blood pressure and supporting heart health through its focus on fresh foods, healthy fats, and moderate portions.

Movement and Exercise

Moving on, let’s talk about exercise — one of the most effective natural ways to reduce blood pressure.

Our bodies were designed to move, yet modern life often keeps us sitting — at desks, in cars, or on couches. Physical inactivity is a major contributor to hypertension. But when we move, amazing things happen: the heart pumps more efficiently, blood vessels stay elastic, and circulation improves. Exercise also helps manage weight and reduce stress hormones — both of which are essential for healthy blood pressure.

The good news is, you don’t need to be a marathon runner. Even moderate, consistent activity works wonders. Brisk walking, cycling, swimming, or dancing — anything that gets your heart rate up — helps train your cardiovascular system. The American Heart Association recommends about 150 minutes of moderate aerobic activity per week, or just 30 minutes a day, five days a week.

Beyond aerobic activity, strength training twice a week — using weights or resistance bands — improves muscle tone and supports healthy blood flow. Gentle practices like yoga or tai chi enhance balance, flexibility, and stress reduction, offering double benefits for blood pressure.

If you’re new to exercise, remember — consistency matters more than intensity. It’s far better to walk every day than push too hard once and give up. Over time, daily movement becomes second nature — fueling both energy and calm.

The Stress Connection

Now, let’s shift to something nearly everyone struggles with — stress.

Stress has a powerful effect on blood pressure. When we’re under pressure — whether it’s work, money, or relationships — our bodies go into “fight or flight” mode. Hormones like cortisol and adrenaline surge, raising heart rate and constricting blood vessels. In short bursts, this is normal, but chronic stress keeps the body in overdrive, leaving blood pressure elevated even at rest.

So, how do we bring it down? It’s not about eliminating stress — that’s impossible — but about how we respond to it.

Mindfulness and meditation are wonderful tools. They train the mind to stay present and observe without judgment. Regular practice has been shown to lower blood pressure, improve sleep, and boost mood.

Breathing exercises are another simple but powerful way to reset the nervous system. Try this: inhale deeply through your nose, hold for a moment, then exhale slowly through your mouth. Just a few minutes a day can make a big difference.

And here’s something delightful — spending time in nature. The Japanese practice of “forest bathing,” or shinrin-yoku, involves fully immersing yourself in the sights, sounds, and smells of the forest. Research shows it lowers cortisol, reduces heart rate, and promotes peace. Even if you can’t reach a forest, just being outdoors — feeling sunlight, listening to birds — helps calm the body.

Finally, social connection is an underrated stress reliever. Laughing with friends, sharing a meal, or spending time with loved ones releases oxytocin, the “bonding hormone,” which helps balance stress and blood pressure.

The Importance of Sleep

Next, let’s talk about sleep — one of the most vital and overlooked pillars of health.

During deep sleep, the body repairs tissues, balances hormones, and allows the heart rate and blood pressure to dip naturally. But when we don’t get enough sleep, or the quality is poor, those processes are disrupted. Studies show that people who sleep less than six hours a night are much more likely to develop hypertension.

Common culprits include irregular sleep schedules, excessive screen time, caffeine, or stress. Creating a soothing bedtime routine helps: go to bed and wake up at consistent times, dim lights in the evening, and avoid heavy meals or screens before sleep.

Also, sleep apnea is a hidden cause of hypertension. It’s a condition where breathing repeatedly stops and starts during sleep, leading to low oxygen levels and cardiovascular strain. If you or someone you know snores loudly or wakes up feeling tired, it’s worth getting checked — treatment can significantly improve blood pressure and overall well-being.

Lifestyle Habits: Alcohol and Smoking

Let’s move on to lifestyle habits, specifically alcohol and smoking.

Alcohol’s relationship with heart health is complex. Some studies suggest moderate red wine intake may be beneficial because of antioxidants like resveratrol. But moderation is key. Too much alcohol raises blood pressure, adds empty calories, and burdens the liver. For most adults, moderation means one to two drinks a day — but even cutting back slightly can have measurable benefits.

Smoking, on the other hand, has no safe level. Each cigarette causes an immediate spike in blood pressure and damages blood vessel walls. The good news? Once you quit, the benefits start almost immediately — blood pressure normalizes, circulation improves, and the risk of heart attack drops within weeks.

Herbal and Nutritional Support

Now, let’s turn to herbal and nutritional support — nature’s medicine chest.

Garlic is one of the best-researched natural remedies for blood pressure. It helps relax blood vessels and improve circulation.

Hibiscus tea, with its tart flavor and beautiful red color, can modestly lower blood pressure due to its antioxidant content.

Hawthorn berry, used for centuries in traditional Chinese medicine, supports circulation and heart health.

For difficult-to-treat hypertension, Indian snake root — Rauwolfia serpentina — is a traditional Ayurvedic herb that should only be used under professional supervision.

Nutritionally, Coenzyme Q10, or CoQ10, is excellent for mitochondrial and cardiovascular health, supporting energy production and vessel flexibility.

And don’t forget the culinary herbs — basil, thyme, and parsley — delicious ways to help regulate blood pressure naturally.

Of course, the right dosage depends on the individual and supplement. Always follow the manufacturer’s guidance and check with your healthcare provider, especially if you’re on medication. Supplements take time to work, so be consistent, and never replace prescribed medications without medical guidance.

Mindset, Connection, and the Bigger Picture

Lastly, let’s zoom out to the bigger picture — the role of mindset, community, and emotional well-being.

Bioregulatory medicine teaches that health is not just physical; it’s emotional, mental, social, and spiritual. People who feel supported and connected tend to have lower blood pressure and better outcomes overall.

Community is powerful. Whether it’s joining a walking group, attending a fitness class, volunteering, or simply keeping in touch with friends — social connection nourishes both the heart and the soul. On the flip side, loneliness increases stress hormones and inflammation, which can worsen hypertension.

Cultivating gratitude and mindfulness can also shift body chemistry. Focusing on what’s going well, rather than what’s wrong, helps calm the nervous system and lower blood pressure. Even keeping a gratitude journal or reflecting for a few minutes each day can bring noticeable benefits.

Closing Thoughts

High blood pressure may be common, but it’s not inevitable. The choices we make every day—what we eat, how we move, how we rest, and how we handle stress—have a powerful impact on our health.

And importantly, these natural approaches are backed by solid research. Studies show that balanced eating patterns like the DASH and Mediterranean diets, regular exercise, good sleep, and stress reduction can all help lower blood pressure. There’s also scientific support for nutrients and herbs such as magnesium, potassium, omega-3s, garlic, hibiscus, and CoQ10 in supporting heart health.

So remember, these aren’t quick fixes—they’re practical, evidence-based ways to help the body regain balance. Managing blood pressure naturally isn’t just about the numbers on a monitor; it’s about feeling calm, strong, and in rhythm with your own biology.

Well, that’s all for today’s episode. Until next time — be well.

Thank you for your time today, and remember that this podcast is made possible by the Bioregulatory Medicine Institute, also known as BRMI, a nonprofit, global, non political, non commercial institute to promote the science and art of bioregulatory medicine. We extend our gratitude to each and every one of you for listening today, and if you haven't already, make sure to visit us at brmi.online. A treasure trove of invaluable information awaits you there. Connect with us across various social media platforms as well. Come and become a member of our thriving tribe. If you've enjoyed today's episode, we invite you to show your support by rating us, leaving us a review, or sharing the podcast within your circle. Our podcast and mission flourish through sharing, and your participation means the world to us. Our organization is sustained by donations, each of which is tax deductible and fuels projects like this. Visit our website, brmi.online, to contribute or simply to explore the wealth of uncensored and impartial information we offer. No contribution is too small. In just two weeks, we'll be back delving into another captivating topic. Until then, we thank you once again for listening. May wellness and wisdom be your path. Be well.

Bioregulatory medicine is a total body (and mind) approach to health and healing that aims to help facilitate and restore natural human biological processes. It is a proven, safe, gentle, highly effective, drugless, and side-effect-free medical model designed to naturally support the body to regulate, adapt, regenerate, and self-heal. BRMI is a non-commercial 501(c)(3) foundation and will expand and flourish with your support. Our goal is to make bioregulatory medicine a household term.

This article is for informational purposes only and is not intended to be a substitute for the direct care of a qualified health practitioner who oversees and provides unique and individualized care. The information provided here is to broaden our different perspectives and should not be construed as medical advice, diagnosis, or treatment.