High blood pressure is often called the “silent killer”—and for good reason. It has no noticeable symptoms in many who suffer from it, yet it quietly increases the risk of heart attack, stroke, kidney disease, and cognitive decline. The CDC estimates that nearly half of U.S. adults have hypertension or are on the verge of it, but many don’t even know they’re affected. Even more concerning? Many who are aware still struggle to manage their blood pressure with medication alone.

At The Lyons’ Share Wellness, my team and I work with clients every day who are trying to reduce or prevent high blood pressure using a root-cause, functional medicine approach. And we see it work—often better than our clients thought possible. We’ve had so, so many clients get off of their blood pressure medications (with their physicians’ supervision, of course) because of the changes they’ve made to their diet, supplements, and lifestyles.  This blog post unpacks everything you need to know about why blood pressure matters and how to support it naturally through nutrition, lifestyle, and strategic supplementation.

Why Blood Pressure Matters

First, what is blood pressure?  Blood pressure measures how forcefully blood is pushing against your artery walls. When that pressure stays too high for too long, it damages your vascular system, making it harder for blood to circulate efficiently. But beyond the basics, it’s important to understand:

• Chronically high blood pressure increases the risk of cardiovascular disease, stroke, kidney dysfunction, eye damage, and dementia.
• It’s not just a “men’s health” issue—hypertension becomes more common in women after menopause.
• Conventional medicine often blames “essential hypertension” with no known cause, but in functional medicine, we look at why blood pressure is elevated.

Experts like Dr. Mark Hyman have pointed out that the root causes of hypertension are often insulin resistance and chronic inflammation —both of which are modifiable through diet and lifestyle. And that’s where functional nutrition shines.

Functional Medicine Interventions to Manage Blood Pressure

1. Hydration and Electrolyte Balance

Staying hydrated helps maintain proper blood viscosity and supports kidney function. Dehydration can signal the body to retain sodium and constrict blood vessels, leading to higher blood pressure.

• Aim for at least half your body weight in ounces of water per day.
• Consider adding electrolytes (like Ultima) if you sweat heavily, follow a low-carb diet, or drink filtered water exclusively.

 

2. Salt Intake: A Nuanced Conversation

Salt is often villainized in hypertension discussions, but the relationship isn’t so simple. Some individuals are sodium-sensitive, while others tolerate or even need more salt, especially if they eat a whole-foods diet with minimal processed food.

• The quality of salt matters. Refined table salt is stripped of minerals, while high-quality sea salt or Himalayan salt contains trace minerals that may support balance.
• Studies show only about 25-33% of people are truly salt-sensitive . For others, low sodium intake may be actually harmful.
• A 2011 JAMA study found that lower sodium excretion was associated with higher cardiovascular mortality—challenging the idea that lower salt is always better.

Bottom line: Most people who eat whole foods can safely add moderate amounts of high-quality salt to taste, unless advised otherwise by their doctor.  However, limiting sodium from processed and packaged food is a wise strategy for everyone.

 

3. Stress Management and Nervous System Balance

Chronic stress keeps the sympathetic nervous system activated, increasing cortisol, constricting blood vessels, and elevating blood pressure. Managing stress is essential for managing blood pressure – plain and simple.

• Try breathwork apps like Othership, meditation tools like Muse, or a daily morning routine.
• Adaptogens such as ashwagandha, rhodiola, and L-theanine may help balance cortisol (I strongly recommend practitioner guidance on these, but here are some of my most commonly recommended)
• Consider practices like yoga, nature walks, or just giving yourself some space in the day to breathe – literally and metaphorically.  Breathwork has been clinically validated as an intervention to lower blood pressure!

 

4. Sleep and Circadian Health

Sleep deprivation or poor-quality sleep (including sleep apnea) has a strong link to elevated blood pressure.

• Sleep apnea, especially if undiagnosed, increases nighttime BP and raises cardiovascular risk.
• Aim for 7–9 hours of high-quality sleep and assess for apnea if snoring, waking gasping, or fatigue are present.  Here are some tips to improve sleep naturally.

5. Blood Sugar Stability and Insulin Sensitivity

Insulin resistance is a key driver of hypertension. When insulin is elevated chronically, it causes the kidneys to retain sodium, increases sympathetic tone, and stiffens arteries.

• Prioritize a lower-glycemic, whole-foods diet.
• Include protein, fat, and fiber at each meal to blunt blood sugar spikes.
• Monitor HbA1c and fasting insulin—not just glucose—to assess metabolic health.  See more here.

 

6. Dietary Protein and Fat Quality

High-quality protein and healthy fats influence blood pressure through nitric oxide production, inflammation modulation, and insulin sensitivity.

• Protein: Aim for 0.8g/lb of body weight from sources like fish, poultry, legumes, and collagen.  More on calculating your protein needs here.
• Fats: Focus on omega-3s from wild fish, flax, and chia, and avoid trans fats and excess omega-6 seed oils, both of which can increase blood pressure.

 

7. Micronutrients That Support Healthy Blood Pressure

Beyond sodium and potassium, a range of vitamins and minerals influence vascular tone, inflammation, and nitric oxide availability. If you’re missing even one key nutrient, your blood pressure regulation may suffer.

• Magnesium: Helps relax blood vessels and reduce vascular resistance. Studies show it lowers BP, especially in those deficient. My favorite for BP support, and honestly, for life in general.  Here are my favorite products.
• Potassium: Opposes sodium and supports vasodilation. Found in sweet potatoes, bananas, avocado, spinach.  Many patients with high BP do better on higher potassium diets, although balance is critical.
• Calcium: May support vessel tone and reduce BP when consumed from food.
• Vitamin D: Regulates the renin-angiotensin system and supports vascular health.
• Vitamin C and E: Antioxidants that reduce endothelial damage.
• B vitamins (B2, B6, B9, B12): Lower homocysteine and support nitric oxide production.
• Lycopene, quercetin, apigenin: Found in tomatoes, onions, and chamomile—these polyphenols reduce inflammation and improve arterial function.

 

8. Food-Based Strategies That Lower Blood Pressure

Several whole foods have demonstrated BP-lowering effects in research. Adding these to your plate regularly can offer functional support:

• Celery: Contains phthalides that help relax arterial walls.
• Beets and arugula: Rich in nitrates that convert to nitric oxide, a powerful vasodilator.
• Garlic: May reduce systolic and diastolic BP in supplement form or fresh.
• Pomegranate: Polyphenols reduce inflammation and support endothelial function.
• Dark chocolate: In moderation, may improve nitric oxide and blood vessel elasticity.

 

9. Movement and Physical Activity

Regular movement lowers blood pressure via improved endothelial function, stress reduction, and weight management.

• Include a mix of aerobic exercise, strength training, and gentle movement like walking or stretching.
• Even 10-minute walks after meals improve insulin sensitivity and vascular function.

10. Alcohol and Blood Pressure

While a glass of red wine gets press for being “heart healthy” in moderation, the bigger picture with alcohol is more complicated—especially when it comes to blood pressure.
• Alcohol raises blood pressure in a dose-dependent manner, especially in individuals already at risk.
• It impairs sleep quality and increases sympathetic nervous system activity.
• Alcohol may worsen insulin resistance and liver congestion, both of which contribute to hypertension.

We don’t believe in all-or-nothing rules—but for those looking to manage blood pressure, limiting alcohol to no more than 3–4 drinks per week (or abstaining altogether) is often beneficial.

 

11. Addressing Toxins and Environmental Contributors

Environmental triggers like heavy metals and medications can drive elevated blood pressure:

• Heavy metals like lead and mercury may damage vascular endothelium. A toxin screen may help identify issues, and we commonly run these in our practice.
• Medications like NSAIDs, corticosteroids, or some antidepressants can raise BP, so be aware of any medications you’re taking and discuss alternatives with your provider.
• Endocrine disruptors (from plastics, personal care products) may impact hormone regulation and BP.  Again, we test these regularly through toxin testing on our patients.

Final Thoughts: Personalized Support Matters Most

Managing blood pressure isn’t just about cutting salt or adding cardio. It’s about identifying the root causes—inflammation, insulin resistance, micronutrient imbalances, stress—and addressing them through a holistic, bioindividual plan.

At The Lyons’ Share Wellness, my team of functional nutritionists and I support people in managing and improving their blood pressure every day. From personalized nutrition protocols to lab testing and supplement guidance, we’d be honored to help you explore what’s driving your BP and create a plan that works for your body.

Want a practical, food-first snapshot of what BP support really looks like day-to-day? Click here for our free resource, “A Day in the Life for Blood Pressure Support,” which will walk you through a real-world example.

And if you’re ready for personalized guidance now, book a free consultation with our team here — we’d love to support you!

Note: This post is for informational purposes only and does not constitute medical advice. Always consult your healthcare provider before making changes to your health regimen.

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️ Want to hear about this topic in audio format? → Check out the podcast episode here!