High blood pressure, or hypertension, is often called the "silent killer" because it can quietly cause significant health issues without noticeable symptoms.
Nearly half of adults in the U.S. have high blood pressure, according to the CDC, highlighting its widespread and serious nature. Thankfully, you can manage and even lower your blood pressure naturally with strategic lifestyle changes and supportive supplements like nattokinase.
But before we dive into solutions, it’s important to understand one critical aspect of heart health: clogged arteries and their impact on blood pressure.
What Causes Plaque in Arteries?
Plaque, composed of cholesterol, calcium, and protein, forms as a "band-aid" for inflammation or damage inside your arteries. There are two types of plaque:
Soft Plaque: Unstable and dangerous, it’s four times more common than calcified plaque.
Hard Plaque: Calcified and stable, it’s less dangerous but detectable through a Coronary Artery Calcium (CAC) test.
Interestingly, the CAC paradox occurs when your score rises after improving your health, signaling that some soft plaque has stabilized into hard plaque. Monitoring additional markers like Myeloperoxidase, Lp-PLA2, and LDL subtypes provides a clearer picture of your arterial health.
The Warning Signs of Clogged Arteries
By the time many people reach their 20s, blockages that disrupt the flow of blood already exist within their arteries. These vital blood vessels are responsible for carrying oxygen-rich blood and life-sustaining nutrients from the heart to the rest of the body.
When cholesterol, fat, and other particles build up in the arteries—largely due to a Western diet high in meat, dairy, and processed foods—they create fatty streaks that eventually form plaques. These plaques obstruct blood flow and can lead to serious health conditions like coronary artery disease, the most common type of cardiovascular disease.
Plaque buildup isn’t confined to arteries near the heart. Atherosclerosis, or the thickening of inner lining of the arteries, can affect any artery in the body. Risk factors may include high cholesterol and triglyceride levels, high blood pressure, smoking, diabetes, obesity, physical activity, and eating saturated fats. Common warning signs of clogged arteries include:
Lower Back Pain: Reduced blood flow can weaken the disks cushioning the vertebrae, leading to herniated disks, pinched nerves, and chronic pain.
Erectile Dysfunction: Often an early warning sign of systemic cardiovascular issues.
Stroke: Caused by plaque accumulation in arteries leading to the brain, depriving portions of the brain of oxygen.
Chest Pain and Shortness of Breath: Indicating reduced blood flow to the heart and lungs.
Fatigue and Weakness: Due to inadequate oxygen delivery throughout the body.
Discoloration or Swelling: Signs of impaired circulation in extremities.
Addressing arterial health is key to reducing high blood pressure and improving overall cardiovascular function. Research shows that adopting a nutrient-dense, plant-focused diet can significantly reduce arterial blockages and improve blood flow.
Understanding Blood Pressure
Blood pressure measures the force of blood against the walls of your arteries. High readings, typically above 140/90 mmHg, can strain your heart and damage your arteries, increasing the risk of heart attack, stroke, and kidney disease. The ideal blood pressure reading is generally 120/80 mmHg, but individual health conditions may warrant a personalized target range. Consult your healthcare provider for specific recommendations.
How to Lower Blood Pressure Naturally
Here are effective, research-backed strategies to lower your blood pressure and promote heart health:
Diet Your diet plays a foundational role in managing blood pressure. Much like the DASH diet, the SHAPE ReClaimed program, with its anti-inflammatory, nutrient-dense approach, offers tremendous cardiovascular support. Key dietary strategies include:
Sodium: Limit intake to less than 2,300 mg per day (about 1 teaspoon of salt).
Potassium: Increase potassium-rich foods like leafy greens, bananas, and sweet potatoes to balance sodium and reduce arterial pressure.
Anti-Inflammatory Choices: Prioritize whole foods, lean proteins, and healthy fats as outlined in SHAPE ReClaimed’s guidelines. Here area few to give you a head start:
1. Fish: The most heart-healthy fish, high in anti-inflammatory omega-3, is salmon. Choose less oily fish for fewer calories
2. Avocados: Their fiber, protein and mono- and polyunsaturated fats help decrease inflammation and improve longevity.
3. Raw Nuts: Most are heart-healthy, especially those with higher fiber, fats and protein like pistachios. Daily portions can lower risk of heart disease more than 20% and diabetes almost 40%.
4. Cruciferous vegetables: High in fiber and water, most cruciferous vegetables (cabbage, kale, cauliflower and broccoli) have anti-inflammatory properties and boost overall health.
5. Berries: Fruits do contain natural sugar however, most of the healthiest fruits are well over 80% water, and berries, especially blackberries and raspberries, are great sources of fiber.
6. Fermented foods: Are of nature’s perfect ways of letting food heal us. Fermented foods include Kefir, Kimchi, lacto-fermented pickles, sauerkraut and they produce healthy bacteria that help intestines break down food more effectively, decreasing inflammation.
7. Coffee: When consumed in moderation – and at the right time – coffee improves heart health. Caffeine has a half-life of five hours so a cup at 4 pm leaves half the caffeine in your system at 9 pm, usually affecting your sleep quality. Try shutting off the coffee at noon.
8. Green tea: Great for decreasing inflammation, this is also a way to slow down and enjoy.
Exercise Regular physical activity strengthens your heart, improving its efficiency in pumping blood. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous exercise weekly.
Weight Loss Even modest weight loss can significantly lower blood pressure. SHAPE ReClaimed provides personalized support for sustainable weight management.
Limit Alcohol Excessive alcohol consumption raises blood pressure. Stick to moderate drinking guidelines: one drink per day for women and two for men.
Quit Smoking Smoking damages blood vessels and raises blood pressure. Quitting improves cardiovascular health and reduces hypertension-related complications.
Prioritize Sleep Sleep is essential for regulating stress hormones and maintaining healthy blood pressure. Aim for 7-9 hours of quality sleep each night.
Manage Stress Chronic stress contributes to high blood pressure. Mindfulness techniques, journaling, and Krehbiel Natural Health's Stress Resiliency Toolkit can help you stay calm and balanced.
Bond with Pets Spending time with pets can reduce stress and promote cardiovascular health. Their unconditional love and companionship may naturally lower blood pressure.
Nutrients to Support High Blood Pressure
To naturally reduce high blood pressure, consider the following nutrients:
Nattokinase, an enzyme extracted from fermented soybeans, has gained attention for its potential to lower blood pressure and improve cardiovascular health. This natural supplement supports heart health by improving blood flow, breaking up clots, and reducing arterial plaque. Integrating nattokinase into your routine, alongside dietary and lifestyle changes, can provide comprehensive support for lowering blood pressure.
A 2008 study published in Hypertension Research found that nattokinase effectively reduced both systolic and diastolic blood pressure in participants. Potential benefits of nattokinase include:
Breaking up clots
Reducing oxidized LDL
Decreasing inflammation
Lowering blood pressure
Inhibiting arterial thickening
Increasing HDL and lowering triglycerides
Shrinking arterial plaque (when combined with ginseng, as shown in animal studies)
There were no side effects with nattokinase in multiple clinical trials. But possible serious side effects may include: Serious allergic reaction: symptoms may include breathing difficulties, itchiness, and rash. Bleeding disorders: Nattokinase seems to act like a blood thinner and might make bleeding disorders worse. Use with caution. Surgery: Nattokinase might increase the chance of bleeding during or after surgery. It might also make blood pressure difficult to control during surgery. Stop taking it at least 2 weeks before a scheduled surgery. Always consult a healthcare provider before starting new supplements, especially if you’re taking blood-thinning medications.
Magnesium citrate is a popular form of magnesium with high bioavailability. It’s less likely to cause gastrointestinal side effects and may offer several health benefits, such as improving high blood pressure and blood sugar levels.
Coenzyme Q10
Garlic (aged)
Vitamin D3 & K2
Vitamin C
Riboflavin (B2-vitamin)
Tocotrienols,
Berberine
Potassium
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Taking Charge of Your Health
Lowering your blood pressure isn’t just about numbers on a monitor; it’s about improving your quality of life. Personalized support, like that offered through SHAPE ReClaimed, and supplements like nattokinase can help you take control of your cardiovascular health.
Would you like a customized plan to manage your blood pressure and improve your well-being?
Contact me, Gwen Krehbiel, Certified Natural Health Professional, for a consultation today.
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Medical disclaimer: This information is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice or delay seeking medical treatment. Medical conditions require medical care.
After years of struggling with high blood pressure, these tips have been a game-changer! 🙌 The focus on natural solutions and lifestyle changes really spoke to me. Thank you for such an informative post—it’s inspiring to know there are safe, effective ways to take control of my health. 🌿❤️