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Category: Hypertension

  • Seven Facts about Salt Your Doctor Won’t Tell You

    Seven Facts about Salt Your Doctor Won’t Tell You

    Salt affects blood pressure.  If you are deficient in sodium, your blood pressure can drop too low! However, if you regularly consume salty and sodium-rich processed foods, you can increase your risk for five other medical conditions besides hypertension!  Find out which conditions. Discover what lifestyle habit overrides the benefit of a low sodium diet for high blood pressure.

    How to Make Low-Sodium Diets Ineffective

    Many individuals who have high blood pressure are salt sensitive. They retain more sodium than normal. Sodium and salt restriction help to reduce blood pressure levels in these individuals. Right? Correct, unless they are engaged in shift work or follow an irregular schedule. Evidence please! Blood pressure usually decreases when we sleep. When researchers fed a low-salt diet to mice that had disturbed sleep-wake cycles (circadian rhythms), the low sodium diet was ineffective in reducing blood pressure. It actually caused narrowing of their blood vessels.1 This is early evidence, but it suggests that sometimes disturbed circadian rhythms can nullify some benefits of therapeutic diets.

    Low potassium intake is another factor that sabotages the beneficial effect of a low-sodium diet on hypertension Indeed, potassium intake is just as important as sodium-restriction in helping to reduce an elevated blood pressure. Additionally, a potassium-rich diet improves the ability of the kidneys to excrete water and sodium.2 Fresh and frozen fruits and vegetables are rich in potassium. The more they are processed, the more they lose the beneficial potassium-to-sodium ratio.

    Moderate Versus Strict Restriction

    Moderate salt/sodium restriction is safer than severe salt restriction especially in individuals who have heart failure in which the heart cannot pump effectively to meet all of the body’s demand.3

    Many years ago I greeted Mrs. Smith in our hospital. Over the years I nursed her daughter and son. Mrs. Smith had a history of high blood pressure. She was prescribed a low-sodium diet and diuretics. She was feeling weak and nauseated. Half-way through my shift, she became very confused and incontinent. Stroke? No. A low-sodium level was her problem. She was given sodium by IV and returned to her normal self.  Anyone taking diuretics and eating a low-sodium diet should be aware of the signs of low sodium: fatigue, nausea, weakness, muscle spasm, headaches, and confusion. One needs sodium and salt to live. Salt is not a poison. Excess amounts are detrimental and can encourage many problems.

    Salt & Autoimmune Disease

    Excessive salt could increase your risk for autoimmune disease.  Fifty million Americans have an autoimmune condition in which the immune system attacks the tissues and organs of the human body. The incidence of autoimmune disease is rapidly rising. Ordinary salt reduces the number of certain lactic acid bacteria in the gut of mice and humans. A high salt diet kills off a species of good bacteria in the gut (lactobacilli ) and increases the number of Th-17 immune cells even in healthy men.4 These immune cells,– when overactive or in excess,– are linked to hypertension and autoimmune diseases.

    Salt & Your Risk for Diabetes

    Excessive sodium intake has been linked to increased risk for both type 2 diabetes and Latent Adult Autoimmune Diabetes (LADA). LADA is a class of type 1 diabetes in which an autoimmune process destroys the insulin -producing cells in the pancreas. Unlike the typical type 1 diabetes, it occurs in adulthood instead of childhood. A significant study found that excess sodium intake was linked to a 58% increase in the risk of developing type 2 diabetes for each extra gram of sodium (equivalent to 2.5 extra grams of salt) consumed per day compared to those who consumed the lowest amount of sodium. We should add that this study adjusted for a lot of confounding factors such as age, obesity, smoking, physical activity, alcohol, total number of calories consumed, potassium, and even family history of diabetes.

    The effect of sodium intake on the risk of developing LADA was even more pronounced: a 73% rise for each gram of sodium consumed per day. Those individuals who were genetically predisposed for LADA, and whose sodium intake was classed as ‘high’ (over 3.15 g/day), were almost four times more likely to develop the disease than those consuming the lowest intake (under 2.4 grams/day).5

    After adjusting for possible confounders, researchers in one study found that an almost doubled-increased risk of type 2 diabetes was determined in subjects who added salt to prepared meals.6

    Diabetes increases the risk for heart and blood vessel disease. Individuals who have type 2 diabetes and consume a high-sodium diet double their risk for cardiovascular events.7

    Bones and Stones!

    Too much salt and processed foods (loaded with extra sodium) can set you up for osteoporosis and kidney stones. How? When too much sodium is consumed, the kidneys try to remove it. When this happens, calcium is removed too. This makes it easier for calcium-containing stones to form. Consuming excessive amounts of sodium on a regular basis lowers the level of calcium and thins the bone matrix.8

    Salt & Dementia?

    Habitual and excessive salt might increase your risk of dementia. One study found that a high-salt diet reduces resting blood flow to the brain. It also causes dementia in mice because extra salt reduces the ability of blood vessels to dilate. Consequently, this reduces blood flow by 25% to two important areas within the brain for memory and learning. In this study the decreases in blood flow worsen cognitive performance to the extent of dementia.9    Another consideration. As we age, the kidneys do not eliminate extra sodium as effectively.10 Older individuals could be more sensitive to the adverse effects of consuming a high-sodium diet.

    Salt & Your Risk for Obesity

    Consumption of a salty meal increases appetite.11 Several studies found that a high salt diet is linked to a greater risk of obesity in children and adults. For example, a 2015 study reports that children who increased their salt consumption by one gram a day increased their risk for obesity by 28%. In adults the risk was increased by 26%.12

    How to Reduce Sodium Intake:

    Cut back or cut out ready-to-eat foods. They account for 75% of the sodium in the American diet.
    Rinse canned beans and vegetables to remove some of the sodium.
    Use frozen or fresh vegetables in place of canned vegetables.
    Use unsalted, unroasted nuts and seeds.
    Add a splash of fresh lemon or lemon juice to soups and salads.
    Use garlic and onions.
    Basil substitutes well for black pepper.
    Make your own condiments.
    Bragg’s coconut aminos have 90 mg of sodium per teaspoon, while traditional soy sauce contains about 280-293 mg of sodium in the same serving size. Soy-based liquid aminos have slightly more sodium than soy sauce, containing 320 mg per 1 teaspoon serving.

    Caveat:

    Please be aware that Himalayan and Celtic salt do not have the recommended daily allowance of iodine. This is potentially serious because you need iodine to make thyroid hormone. Iodine deficiency is the major cause of hypothyroidism world wide. Too little and excessive amounts of iodine increases the risk for diabetes and thyroid cancer. Adults and teens need 150 micrograms a day. Children ages 1-8 need 90 mcg and children 9-13, 120 mcg of iodine per a day. Pregnant women and nursing mothers require 200 micrograms of iodine daily. The content of iodine in seaweed is highly variable. Kelp or brown seaweed have excessive amounts where as red and green seaweed may contain between 30-200 micrograms of iodine per serving.

    Disclaimer: The information in this article is general and educational in nature. Wildwood Sanitarium, its entities, or authors do not intend this information as a substitute for proper diagnosis, treatment, or counseling from a qualified medical provider who knows the person’s medical history and laboratory work.

    Copyright © by Wildwood Sanitarium, Inc. 2026

    References:

    1. R. D. Rudic. Time Is of the Essence: Vascular Implications of the Circadian Clock. Circulation, 2009; 120 (17): 1714 DOI:10.1161/CIRCULATIONAHA.109.853002[↩]
    2. Alicia A. McDonough. Cardiovascular benefits associated with higher dietary K versus lower dietary Na Evidence from population and mechanistic studies. American Journal of Physiology – Endocrinology And Metabolism, 2017; ajpendo.00453.2016 DOI:10.1152/ajpendo.00453.2016[↩]
    3. Konerman M. Sodium Restriction in Heart Failure: Benefit or Harm? www.ncbi.nlm.nih.gov/pmc/articles/PMC3947770/[↩]
    4. Max Delbrück Center for Molecular Medicine in the Helmholtz Association. “Gut bacteria are sensitive to salt: Link to autoimmune disease and hypertension.” ScienceDaily. 15 November 2017.[↩]
    5. Diabetologia. “Sodium (salt) intake is associated with a risk of developing type 2 diabetes.” ScienceDaily., 14 September 2017. www.sciencedaily.com/releases/2017/09/170914210621.htm[↩]
    6. Radzeviciene, L., & Ostrauskas, R. (2017). Adding Salt to Meals as a Risk Factor of Type 2 Diabetes Mellitus: A Case-Control Study. Nutrients, 9(1), 67. https://doi.org/10.3390/nu9010067[↩]
    7. Chika Horiakwa. Dietary Sodium Intake and Incidence of Diabetes Complications in Japanese Patients with Type 2 Diabetes – Analysis of the Japan Diabetes Complications Study (JDCS).The Journal of Clinical Endocrinology & Metabolism, 2014; jc.2013-4315 DOI:10.1210/jc.2013-4315[↩]
    8. University of Alberta Faculty of Medicine & Dentistry. “Diets high in salt could deplete calcium in the body.” ScienceDaily. ScienceDaily, 24 July 2012. www.sciencedaily.com/releases/2012/07/120724131604.htm[↩]
    9. Giuseppe Faraco. Dietary salt promotes neurovascular and cognitive dysfunction through a gut-initiated TH17 response. Nature Neuroscience, 2018; DOI: 10.1038/s41593-017-0059-z[↩]
    10. Hong Ji. Aging-related impairment of urine concentrating mechanisms correlates with dysregulation of adrenocortical angiotensin type 1 receptors in male Fischer rats. American Journal of Physiology – Regulatory, Integrative and Comparative Physiology, 2015; ajpregu.00131.2015 DOI: 10.1152/ajpregu.00131.2015[↩]
    11. Max Delbrück Center for Molecular Medicine in the Helmholtz Association. “Mission control: Salty diet makes you hungry, not thirsty: New studies show that salty food diminishes thirst while increasing hunger, due to a higher need for energy.” ScienceDaily. 17 April 2017.[↩]
    12. https://www.webmd.com/diet/obesity/news/20170501/salt-weight-connection[↩]
  • Hydrotherapy for Hypertension

    Hydrotherapy for Hypertension

    High blood pressure substantially increases the risk for serious complications from COVID 19 as well as for heart disease, chronic kidney disease, and stroke. This blog looks at the rationales and effectiveness of hydrotherapy for treating high blood pressure.

    Blood pressure is the amount of pressure exerted within the systemic arteries. It is the force that pushes blood through the vessels. In other words, blood pressure is the force of blood against the walls of the arteries. Blood pressure rises and falls during the day.

    Hydrotherapy for Hypertension

    To reduce high blood pressure, we need to

    1. reduce overdrive from the sympathetic nervous system
    2. improve  the ability of the blood vessels to dilate
    3. increase sodium and water excretion
    4. improve blood flow to the kidneys. (Any factor that decreases blood flow to the kidneys increases blood pressure).

    Three hydrotherapy treatments can reduce elevated blood pressure:

    Hot Foot Bath with Heat over the Kidneys

    A hot foot bath with a fomentation placed over the flanks: The kidneys are located between where your last ribs meet the vertebrae. Over 40 percent of hypertensive individuals are sodium sensitive. Thus, they tend to retain salt. Physiologically, where sodium goes, water will follow. If extra sodium stays in the blood instead of being passed through the urine, the blood volume increases, and this raises the blood pressure. By improving urinary output, a diuretic makes it easier for the kidneys to release unnecessary amounts of sodium and water. A hot fomentation placed over the kidneys for twenty minutes, twice a day, improves urinary output and also improves blood flow to the kidneys.1  

    In the time before cell phones, I was in our lifestyle department working the evening shift. Mrs. Brown’s BP was 220/120. While waiting for the doctor to return my call, I placed her legs in hot water and placed a fomentation over her kidneys. Her BP dropped to 160/90 within 15 minutes.  In my four-year tenure working in hydrotherapy, I have seen the efficacy of the treatment for many individuals who had hypertension.

    See this article for information on the benefits, procedure, indications, and cautions of the hot foot bath hydrotherapy.

    Fomentation to the Spine

    Heat to the spine for 20 minutes calms the overactive sympathetic nerves and improves blood flow to the kidneys.2 Be sure the fomentation is wide enough to cover the skin area over the kidneys.

    Case history: As a patient care worker, whenever I saw an elevated blood pressure during early morning rounds, I would go back to hydrotherapy and grab a fomentation. I would apply it over the kidneys and instruct the patient to breathe deeply. 95% of the time, both the systolic and diastolic blood pressure would be significantly lower by at least 20 points systolic and 10 points diastolic pressure. I did that treatment for many years with good results. It was,  I found, 90% effective in reducing elevated BP.

    How to Make a Fomentation:

    a. Soak large towel in water and wring out well.
    b. Place in plastic bag.
    c. Microwave on high 3 to 4 minutes.
    d. Lay heated towel (or fomentation) flat on dry blanket or towel and wrap it up. Place it on top of 1 to 4 thicknesses of towels which are on patient. These dry towels are to insulate the body from the heat. The number of insulating towels used depends on how hot the fomentation is. The patient should feel the heat but not get burned.  If one is lying on a bed, protect the mattress and sheet with a plastic sheet covered with a towel.

    Cautions: Individuals who have disc problems or spinal disorders, a history of kidney or bone cancer, neuropathy, lymphedema, or bleeding disorders should not apply heat over the spine without first consulting with their doctors.

    Neutral Tub Bath

    The neutral tub bath is soaking in water whose temperature ranges from 94 to 97 degrees F. A neutral tub bath can induce relaxation and lower elevated blood pressure. This treatment helps to calm the overactive sympathetic nervous system.2

    Cautions:

    If the client is taking vasodilators, one has to be extremely cautious in giving any heating treatment. Individuals who have diabetes, neuropathy, peripheral artery disease, bleeding, cancer, or a serious medical condition should consult with a health care professional before trying these treatments. In some cases, the temperature of the water would need to be milder.

    What Compromises the Effectiveness of Hydrotherapy?

    Mental Influences

    Attitudes greatly influence blood pressure. For example, hostility and a high level of stress coupled with impatience make the risk of developing high blood pressure six to eight times greater.3Chronic anxiety contributes to chronic activation of the sympathetic nerves. So do chronic stress, social isolation, and hostility. These conditions contribute to increased sympathetic tone, which means a faster heart rate, more vasoconstriction, and elevated blood pressure. These attitudes are especially detrimental in individuals with hypertension or diabetes, because their SNS (sympathetic nervous system) is already overstimulated.4

    Depression, in many cases, especially when accompanied by anger suppression and hostility, decreases baroreflex sensitivity.5 Depression is also associated with an elevated heart rate and stress hormones like norepinephrine. Unfortunately, depression, accompanied by anger suppression, high hostility, and anxiety, also reduces parasympathetic activity while increasing sympathetic activity. A history of major depression is a potent, independent risk factor for cardiovascular events.

    Diet

    Caffeine and nicotine amplify these effects of the sympathetic nerves. Just 250 milligrams of caffeine can increase plasma renin by 57%. Renin is an important enzyme involved in elevated blood pressure. The same amount of caffeine also increased the stress hormones, norepinephrine and epinephrine, by 75% and 205% respectively, in healthy, young non-coffee drinkers who abstained from caffeine for three weeks prior to the blood tests.6, 7The actions of these two adrenal hormones mimic and reinforce the activation of the sympathetic nerves, although they work slower than the nervous system does.

    Excess amounts of sodium increase arterial sensitivity to norepinephrine, and it stiffens cerebral arteries. Sugar aggravates high blood pressure and decreases the pain threshold, so that if one has a tendency toward pain and consumes sugar, one will feel pain sooner. Especially harmful is the combination of sugar and saturated fats, as it reduces the ability of the blood vessels to dilate.

    Other Factors

    Unfortunately, overeating, obesity, metabolic syndrome, diabetes, sleep deprivation, and fibromyalgia all increase sympathetic activity and can compromise the effectiveness of the hydrotherapy treatments for hypertension.

    Lifestyle Practices that Boost the Efficiency of Hydrotherapy’s Effect on Blood Pressure

    Regular exercise, moderate salt restriction, and wise caloric restriction in obese individuals, all decrease sympathetic activity. The good news is that wise dietary choices (including reasonable calorie restriction), moderate exercise, sufficient sleep of good quality, and genuine happiness can protect us from some of the detrimental effects that the sympathetic nervous system and stress, in general, have on our cardiovascular system.

    Dr. A. Steptoe and associates collected data from middle-aged men and women. They found that independent of age, socioeconomic status, smoking, body mass, and psychological distress, happy individuals had lower salivary cortisol both on working and nonworking days, reduced fibrinogen and stress responses, and in men, a lower ambulatory heart rate. Happiness was inversely related to ambulatory systolic blood pressure on follow-up. In other words, happiness can reduce the stress hormone cortisol and the risk for clotting, slow the heart rate, promote better nourishment of the heart muscle, and help to protect us from high blood pressure.8

    Conclusions:

    The worldwide prevalence of uncontrolled hypertension is now 1.3 billion. It is extremely important for persons who have high blood pressure to follow the counsel of a health professional. Nonetheless, there are remedies and lifestyle changes that one can use to help lower their blood pressure naturally. We have had success at Wildwood Lifestyle Center using these natural remedies.

    How to Keep Your Blood Vessels Healthy Naturally!

    Lower High Blood Pressure Naturally

    Hypertension: All Fired Up

    Could Your Gut Impact Your Blood Pressure?

    Disclaimer: The information in this article is general and educational in nature. Wildwood Sanitarium, its entities, or authors do not intend this information as a substitute for proper diagnosis, treatment, or counseling from a qualified medical provider who knows the person’s medical history and laboratory work.

    Copyright © by Wildwood Sanitarium, Inc. 2026

    References:

    1. Moor, Fred, Manual of Hydrotherapy, 1964[↩]
    2. Baldwin, B.E. (neurophysiologist), Lecture on hydrotherapy for hypertension. CHE 2006[↩][↩]
    3. NIH/National Heart, Lung, And Blood Institute. “Study Finds Hostility, Impatience Increase Hypertension Risk.” ScienceDaily. ScienceDaily, 22 October 2003. www.sciencedaily.com/releases/2003/10/031022061811.htm[↩]
    4. Curtis, B.M. and O’Keefe Jr., J.H., Autonomic tone as a cardiovascular risk factor: the dangers of chronic fight or flight. Mayo Clin Proc, 77(1):45-54, 2002[↩]
    5. Broadley, A.J., et al, Baroreflex sensitivity is reduced in depression. Psychosom Med, 67(4):648-51, 2005[↩]
    6. Hartley, T.R., Hypertension Risk Status and Effect of Caffeine on Blood Pressure, Hypertension. 2000 Jul; 36(1):137-41[↩]
    7. Robertson, D., et al, Effects of caffeine on plasma renin activity, catecholamines and blood pressure. New England Journal of Medicine, 298(4):181-186[↩]
    8. Steptoe, A. and Wardle, J., Positive affect and biological function in everyday life. Neurobiol Aging, 26(Suppl 1):108-12[↩]
  • Could Your Gut Impact Your Blood Pressure?

    Could Your Gut Impact Your Blood Pressure?

    Evidence is mounting that the microorganisms residing in your gut could help determine whether or not you develop hypertension.1 Researchers have discovered that a specialized receptor, normally found in the nose, is also in the blood vessels throughout the body, sensing small molecules created by your gut microbes. These receptors respond to these gut molecules by increasing blood pressure.2

    How Does your Gut Influence your Blood Pressure?

    Friendly bacteria in the gut are important in maintaining intestinal and metabolic health.  Diets that are missing soluble fiber promote inflammation in the intestines, thinning of the intestinal wall, and poor gut health. This contributes to weight gain.3 Rodent studies show that drugs, like antibiotics, can wipe out friendly gut bacteria and can cause obesity by reducing the resting metabolic rate — the calories burned while sleeping or resting.4 Obesity is a major risk factor for high blood pressure.

    Dietary Fiber Reduces your Risk for Hypertension!

    Consumption of foods rich in soluble fiber helps to replenish friendly bacteria and discourages the proliferation of harmful bacteria which promotes obesity, diabetes, and inflammation. Research has discovered that plant-based diets, emphasizing foods higher in protein, oil, and fiber, reduce the risk of cardiovascular disease and stroke.5 Dietary fiber, especially soluble fiber, helps to lower elevated blood pressure. It is more than just fiber though. Phytochemicals are non-nutrient compounds in foods that protect health. Phytochemicals and their byproducts stimulate the proliferation of friendly bacteria that preserve health while decreasing the population of harmful, disease-promoting bacteria in the gut.6

    The portfolio diet has foods that are scientifically proven to lower cholesterol. The portfolio diet includes mixed nuts, soy protein, plant sterols (found in vegetable oils and leafy vegetables), and viscous fiber (found in oats, barley, and eggplant). The DASH diet emphasizes fruit, vegetables, and whole grains, reduced meat and dairy intake, and eliminating snack food. Compared to the popular DASH diet, the portfolio diet lowered blood pressure by an average of two percent. The modest, two percent reduction in blood pressure on the portfolio diet is in addition to the five to ten millimeter blood pressure improvement associated with a DASH-type diet.5 Thirty-two studies have shown that eating a vegetarian diet is linked to lower average systolic and diastolic blood pressure, compared to omnivorous diets.7

    Help your Gut, Lower your Blood Pressure

    1. Skip the refined grains. Increase your intake of whole-grain cereals. Whole grain wheat increases the number of bifidobacteria which are considered beneficial for human health. Whole wheat has no harmful effects on the permeability of the intestines unless one has celiac disease, a wheat allergy, or non-celiac gluten sensitivity. 8
    2. Replenish and repopulate your gut bacteria. Antibiotics, proton pump inhibitors, and non-steriod anti-inflammatory drugs (NSAIDS) detrimentally change and decrease the diversity of your gut bacteria.9
    3. Eat enough omega-3 fats. These fats play an important role in shaping the gut bacteria distribution especially in childhood and adolescence. Since the fatty tissues of fish accumulate heavy metals, pollutants, and the pesticides found in the ocean, we think that chia, flaxseed, walnuts, and greens are the preferred way to get omega-3 fats.10
    4. Get enough vitamin D. A deficiency in vitamin D changes the intestinal microbiome, reducing B vitamin production in the gut. This encourages inflammation which has been linked to atherosclerosis.11 A high fat diet coupled with a vitamin D deficiency causes metabolic syndrome. Metabolic syndrome is characterized by elevated blood sugar, hypertension, obesity, and inflammation. Rodent studies suggest that vitamin D supplementation helps to improve gut bacteria and reverse the metabolic syndrome.12  If you take medication, check with your pharmacist  before using any supplement.
    5.  Get enough sleep. Even in healthy men, curtailing sleep increases the abundance of bacterial gut species that have previously been linked to obesity and diabetes.13

    Disclaimer: The information in this article is general and educational in nature. Wildwood Sanitarium, its entities, or authors do not intend this information as a substitute for proper diagnosis, treatment, or counseling from a qualified medical provider who knows the person’s medical history and laboratory work.

    Copyright © by Wildwood Sanitarium, Inc. 2026

    References:

    1. Adnan S. Alterations in the gut microbiota can elicit hypertension in rats. Physiological Genomics>, 2016; physiolgenomics.00081.2016 DOI: 10.1152/physiolgenomics.00081.2016[↩]
    2. Johns Hopkins Medicine. “Blood vessels ‘sniff’ gut microbes to regulate blood pressure.” ScienceDaily. ScienceDaily, 26 February 2013. www.sciencedaily.com/releases/2013/02/130226113431.htm[↩]
    3. American Physiological Society (APS). “Diet lacking soluble fiber promotes weight gain, mouse study suggests.” ScienceDaily. ScienceDaily, 30 October 2015. www.sciencedaily.com/releases/2015/10/151030111740.htm[↩]
    4. University of Iowa Health Care. “Altered microbiome burns fewer calories: Study links changes in gut bacteria to lower resting metabolic rate, weight gain in mice.” ScienceDaily, 14 December 2015. www.sciencedaily.com/releases/2015/12/151214130811.htm[↩]
    5. St. Michael’s Hospital. “Cholesterol-lowering ‘portfolio diet’ also reduces blood pressure: Diet has already impacted guidelines in Canada and Europe.” ScienceDaily. ScienceDaily, 7 November 2015. www.sciencedaily.com/releases/2015/11/151107074737.htm[↩][↩]
    6. Sahoo A. and Soren N. Phytochemicals and Gut Microbial Populations in Non-ruminants. Chapter 13. Dietary Phytochemicals and Microbes. pp 371-389. Date: 18 February 2012[↩]
    7. Yokoyama Y. Vegetarian Diets and Blood Pressure. JAMA Internal Medicine, 2014; DOI: 10.1001/jamainternmed.2013.14547[↩]
    8. Technical University of Denmark (DTU). “Gut microbiota affects intestinal integrity.” ScienceDaily. ScienceDaily, 12 August 2014. www.sciencedaily.com/releases/2014/08/140812121924.htm[↩]
    9. youris.com. “Do microbes control our mood?” ScienceDaily, 20 October 2016. www.sciencedaily.com/releases/2016/10/161020114611.htm[↩]
    10. Robertson RC. Omega-3 polyunsaturated fatty acids critically regulate behaviour and gut microbiota development in adolescence and adulthood. Brain Behav Immun. 2017 Jan; 59:21-37[↩]
    11. Gominak SC. Vitamin D deficiency changes the intestinal microbiome reducing B vitamin production in the gut. The resulting lack of pantothenic acid adversely affects the immune system, producing a “pro-inflammatory” state associated with atherosclerosis and autoimmunity. 2016 Sep;94:103-7[↩]
    12. Frontiers. “Vitamin D improves gut flora and metabolic syndrome: Extra vitamin D can restore good bacteria in the gut, according to a study in mice, giving hope in the fight against risk factors for diabetes and heart disease.” ScienceDaily. ScienceDaily, 21 December 2016. www.sciencedaily.com/releases/2016/12/161221125439.htm[↩]
    13. Christian Benedict C. Gut Microbiota and Glucometabolic Alterations in Response to Recurrent Partial Sleep Deprivation in Normal-weight Young Individuals. Molecular >Metabolism>, 2016; DOI: 10.1016/j.molmet.2016.10.003[↩]
  • Five Tips to Lower High Blood Pressure Naturally

    Five Tips to Lower High Blood Pressure Naturally

    1. Skip the canned foods and drinks and eat fresh produce.

    As far as possible, avoid canned food or microwaveable foods wrapped in plastic. Why? BPA, a chemical used as an epoxy lining for cans and plastic bottles, has been linked to high blood pressure. BPA can leach into foods and drinks. To those who already have heart disease or hypertension, or other cardiovascular risk factors, just a 5 mm Hg increase in systolic blood pressure can cause significant problems.1 It is better to store foods in glass rather than plastic containers.

    Canned foods also contain more sodium than fresh foods. Frozen dinners, ready-to-eat cereals, vegetable juices, canned vegetables or soups, processed meat, meat analogues, and condiments– all contain significant amounts of sodium. Read the label and look for the word sodium. While we need a little sodium for our nerves to work properly, too much is detrimental. People older than fifty, African-Americans, and certainly individuals with hypertension, pre-diabetes, diabetes, and those who work an irregular schedule should ideally restrict their daily sodium intake to 1500 mg or less (1/2 teaspoon salt = 1,150 mg sodium).

    Use garlic, onion, oregano, and celery seed to season your food. One caveat here: before you consider potassium chloride as a salt substitute, you should talk to your health care provider. If you are taking a diuretic that promotes sodium loss while increasing potassium in your blood, using potassium chloride is not necessarily a good idea. You could get too much potassium, which is bad news for your heart.

    2. Replace soft drinks with non-caffeinated teas.

    Sugar in sweetened beverages, if consumed regularly, can promote insulin resistance and inflammation. Insulin resistance occurs when the body’s cells do not respond appropriately to insulin. Consequently, the blood sugar increases. Even high-normal levels of blood glucose increase the risk for heart disease. Both insulin resistance and inflammation accelerate atherosclerosis and encourage undesirable clot formation—both of which are risk factors for stroke.2 When you add these two conditions to high blood pressure, the likelihood for stroke, heart disease, and kidney damage will be most assuredly yours unless you make dramatic changes in your lifestyle.

    Think diet soft drinks are better for you? Researchers studied 2,564 people in the large, multi-ethnic Northern Manhattan Study and found that people who drank diet soda every day had a 61 percent higher risk of vascular events than those who reported no soda drinking. These researchers also accounted for patients’ metabolic syndrome, peripheral vascular disease, and heart disease history.3 Consumption of two or more artificially sweetened sodas per day is associated with double the risk for kidney function decline in women.4

    Then, too, soft drinks are high in phosphates. Although the body does need phosphorus, researchers have found cholesterol deposits in the walls of arteries are higher following a higher phosphate diet.5

    Consuming one soft drink a day also significantly increases the risk for chronic kidney disease. Unfortunate, because high blood pressure already increases the risk of chronic kidney disease.

    3. Check your over-the-counter medicines.

    Everyone knows that salt needs to be restricted in cases of prehypertension and hypertension, but some over-the-counter medicines have sodium, too. For example, many antacids have sodium bicarbonate. Non-steroid anti-inflammatory (NSAIDs) drugs, such as Aleve or Advil, increase the risk for elevated blood pressure.  NSAIDs can make one retain water and decrease the functioning of the kidneys. Decongestants generally increase blood pressure.

    4. Have your vitamin D level checked.

    This is especially important if high blood pressure runs in your family, or you are at risk for high blood pressure, or already have pre-hypertension or hypertension. Over half of the population in North America and Western Europe has insufficient levels of vitamin D in their blood. Vitamin D deficiency has been linked to increased risk for hypertension. Conversely, sufficient levels of vitamin D have been seen as protective against this malady.6,7

    A randomized, placebo-controlled, double-blind study showed that vitamin D supplements taken during the winter months can help lower blood pressure in hypertensive patients who have low levels of vitamin D.8

    Hypertension and insulin resistance often coexist. Since low vitamin D levels are associated with increased risk for diabetes, it is even more urgent to know your levels if you have a family history of diabetes or at least one risk factor for it.

    There is also a significant correlation with mortality for major cardiovascular events such as heart failure, heart attack, sudden cardiac death, stroke, atrial fibrillation, and peripheral vascular disease for individuals who have low vitamin D levels.9  Atrial fibrillation is caused when the heart’s two upper chambers (the atria) beat chaotically and irregularly. This consequently reduces the amount of blood the heart can pump out every minute. Peripheral vascular disease is a circulatory problem in which narrowed arteries reduce blood flow to one’s limbs.

    Rodent studies show that even short-term depletion of vitamin D (as in the winter months) will aggravate hypertension and damage the brain, blood vessels, and the kidneys.10 Another study compared individuals who had sufficient amounts of vitamin D to those who either had an insufficient amount or outright vitamin D deficiency. The latter group had greater plasma angiotensin 2 levels and a trend for higher plasma renin activity.11  Angiotensin II is a very powerful constrictor of blood vessels. When the blood vessels are constricted, your blood pressure increases. Angiotensin II also promotes inflammation inside the arteries. Bioactive vitamin D helps to suppress excessive angiotensin production.12

    5. Learn to enjoy fresh, non-starchy vegetables.

    A meta-analysis showed that consumption of vegetarian diets was associated with lower mean systolic BP and diastolic BP compared with the consumption of omnivorous diets.13

    In a study, consisting of 2,195 American participants, ages 49-50, researchers found that greater consumption of both cooked and raw vegetables–tomatoes, peas, celery, and scallions—had a significant and inverse relation to blood pressure.14

    Visit https://staging.wildwoodhealth.com/category/hypertension/ for more articles on hypertension.

    Call-to-action: The Wildwood Lifestyle Center specializes in type 2 diabetes reversal, natural weight loss, reducing and improving diabetic complications, hypertension, and many chronic conditions.

    Disclaimer: The information in this article is general and educational in nature. Wildwood Sanitarium, its entities, or authors do not intend this information as a substitute for proper diagnosis, treatment, or counseling from a qualified medical provider who knows the person’s medical history and laboratory work.

    Copyright © by Wildwood Sanitarium, Inc. 2026

    References:

    1. Bae S. Exposure to Bisphenol A From Drinking Canned Beverage Increases Blood Pressure: Randomized Crossover Trial. Hypertension, 2014; DOI: 10.1161/HYPERTENSIONAHA.114.04261[↩]
    2. A. M. Bernstein. Soda consumption and the risk of stroke in men and women. American Journal of Clinical Nutrition, 2012; DOI: 10.3945/ajcn.111.030205[↩]
    3. American Heart Association. “Diet soda may raise odds of vascular events; Salt linked to stroke risk.” ScienceDaily. ScienceDaily, 10 February 2011. www.sciencedaily.com/releases/2011/02/110209121653.htm[↩]
    4. Lin, J. Associations of Sugar and Artificially Sweetened Soda with Albuminuria and Kidney Function Decline in Women. CJSAN January 2011 vol. 6 no. 1 160-166[↩]
    5. University of Sheffield. “Link between phosphate intake and heart disease demonstrated in new study.” ScienceDaily. ScienceDaily, 8 June 2011. www.sciencedaily.com/releases/2011/06/110607105214.htm[↩]
    6. Karani S. Association of vitamin D status with arterial blood pressure and hypertension risk: a mendelian randomization study. The Lancet Diabetes & Endocrinology, June 2014 DOI: 10.1016/ S2213-8587(14)70113-5[↩]
    7. European Society of Human Genetics (ESHG). “Genetic research clarifies link between hypertension and Vitamin D deficiency.” ScienceDaily. ScienceDaily, 10 June 2013. www.sciencedaily.com/releases/2013/06/130610192638.htm[↩]
    8. European Society of Hypertension. “Vitamin D supplements can reduce blood pressure in patients with hypertension.” ScienceDaily. ScienceDaily, 25 April 2012. www.sciencedaily.com/releases/2012/04/120425094310.htm[↩]
    9. Ciccone, MM. [Vitamin D deficiency and cardiovascular diseases]. G Ital Cardiol (Rome). 2015 Jan; 16(1):16-20[↩]
    10. Andersen, LB. Vitamin d depletion aggravates hypertension and target-organ damage. J Am Heart Assoc. 2015 Jan 28; 4(2).  pii: e001417[↩]
    11. Ajabshir, S. The effects of vitamin D on the renin-angiotensin system. J Nephropathol. 2014; 3(2): 41–43[↩]
    12. Li, YC. Vitamin D: a negative endocrine regulator of the renin-angiotensin system and blood pressure. J Steroid Biochem Mol Biol. 2004 May; 89-90(1-5):387-92[↩]
    13. Yokoyama, Y. Vegetarian Diets and Blood Pressure: A Meta-analysis JAMA Intern Med 2014 Apr; 174(4):577-87[↩]
    14. Chan, Q. Relation of raw and cooked vegetable consumption to blood pressure: the INTERMAP Study.J Hum Hypertens. 2014 Jun; 28(6):353-9[↩]
  • Hypertension, the Brain, and Cognitive Performance

    Hypertension, the Brain, and Cognitive Performance

    High blood pressure damages the brain by adversely affecting the following: 1

    • brain fibers that affect non-verbal functions;
    • nerve fibers that affect executive functioning and emotional regulation; and,
    • limbic system fibers which are involved in attention tasks.

    Researchers also found those with high blood pressure performed significantly worse on two different assessments of cognitive function and memory. Hypertension reduces cognitive speed, mental flexibility, and memory. Mental flexibility is defined as the human ability to adapt the cognitive processing strategies to face new and unexpected conditions in the environment. It also refers to the brain’s ability to transition from thinking about one concept to another concept. Individuals who have a difficult time adapting to change, whether it be behavioral, psychological, environmental, or technological, seem stuck in their ways.2

    But that is not all. Hypertension can negatively impact communications and relationships. How? People with higher blood pressure have reduced ability to recognize angry, fearful, sad and happy faces, and text passages that may cause them to respond inappropriately to anger or various emotions in others.3

    Disclaimer: The information in this article is general and educational in nature. Wildwood Sanitarium, its entities, or authors do not intend this information as a substitute for proper diagnosis, treatment, or counseling from a qualified medical provider who knows the person’s medical history and laboratory work.

    Copyright © by Wildwood Sanitarium, Inc. 2026

    References:

    1. American Heart Association. “New imaging technique detects early brain damage from hypertension.” ScienceDaily. ScienceDaily, 17 September 2015. www.sciencedaily.com/releases/2015/09/150917134626.htm.[↩]
    2. van den Berg E. Type 2 diabetes mellitus, hypertension, dyslipidemia and obesity: A systematic comparison of their impact on cognition. Biochim Biophys Acta. 2009 May; 1792(5):470-81.[↩]
    3. McCubbin JA. Cardiovascular-Emotional Dampening: The Relationship Between Blood Pressure and Recognition of Emotion. Psychosomatic Medicine, 2011; DOI: 1097/PSY.0b013e318235ed55.[↩]

  • Hypertension: All Fired Up

    To defeat high blood pressure or at least prevent its serious complication, we need more than the DASH diet and exercise. In this second article on hypertension, we address the role the nervous system plays in hypertension.

    Sympathetic Nerves Yell “Fire!!!”

    The nervous system helps to regulate the blood pressure through the sympathetic nervous system (SNS) which primes us for flight, fight, and fright. Under acute stress, the sympathetic nerves ratchet up their activity to help us cope with stress by shifting blood flow to the heart and muscles.

    SNS activity improves the ability of the lungs to get oxygen, elevates blood sugar, dilates our pupils, and reduces our digestion. As concerning blood pressure, activation of the SNS speeds the heart rate and increases its force of contraction, constricts the arteries, reduces blood flow to the kidneys—all of which cause the blood pressure to rise.

    In other words, the sympathetic nerves yell, “FIRE!” In contrast, parasympathetic activation slows the heart rate and promotes digestion. In hypertension, the tone of the sympathetic nerves is exaggerated or in overdrive.1 2 3

    Lifestyle Factors that Magnify Stress

    Caffeine and Nicotine

    Caffeine4 5 and nicotine6 7 amplify these effects of the sympathetic nerves.

    Just 250 milligrams of caffeine can increase plasma renin by 57%. Renin is an important enzyme involved in elevating blood pressure.

    The same amount of caffeine also increases the stress hormones, norepinephrine and epinephrine, by 75% and 205% respectively, in healthy, young non-coffee drinkers. They abstained from caffeine for three weeks prior to the blood tests.8

    The actions of these two adrenal hormones mimic and reinforce the activation of the sympathetic nerves, although they work slower than the nervous system does.

    Medical Conditions

    Overeating, obesity,9 metabolic syndrome,10 diabetes,11 sleep deprivationsleep deprivation,12 13 and fibromyalgia 14 also increase sympathetic activity.

    What Helps?

    Regular exercise, moderate salt restriction, and wise caloric restriction in obese individuals decrease sympathetic activity. The good news is that these lifestyle factors as in the wise dietary choices (including reasonable calorie restriction), moderate exercise, sufficient sleep of good quality, and genuine happiness can protect us from some of the detrimental effects that the sympathetic nervous system and stress, in general, have on our cardiovascular system.

    Baroreceptors

    Baroreceptors are sensory nerve endings that are stimulated by pressure changes in the walls of blood vessels. They monitor blood pressure and notify the brain to adjust it accordingly. The most sensitive baroreceptors are located in the aorta and in the right and left internal carotid arteries that supply blood to the brain.

    A baroreceptor reflex, or bar reflex, is one of the body’s important mechanisms for keeping blood pressure within its normal limits. It provides an automatic negative feedback loop so that an elevated blood pressure reflexively initiates physiological activities that cause the blood pressure to decrease.

    Similarly, a low blood pressure also signals the brain. Then the brain, via the sympathetic nerves, initiates activities that cause the blood pressure to rise. In other words, the baroreflex promotes sympathetic inhibition if the blood pressure rises too high and sympathetic stimulation if the blood pressure falls too low.

    Unfortunately, after two days of high blood pressure, the baroreceptors reset their “normal” point so that they consider the recent high blood pressure to now be normal. Baroreflex sensitivity refers to how well the baroreceptors work.

    What Decrease the Sensitivity of Baroreceptors?

    In hypertension baroreflex sensitivity is diminished and is associated with increased mortality (particularly from sudden cardiac death) following myocardial infarction. Obesity,15 diabetes,16 smoking,17 sleep deprivation,18 and a high fat and refined carbohydrate diet are also lifestyle factors that can decrease baroreflex sensitivity.

    What Improves Baroreflex Sensitivity

    Fortunately, moderate exercise, 19 20 an optimal amount of sleep, wise calorie restriction,21 weight loss in obese individuals,22 consumption of cashews,23 and deep breathing all improve it.

    Mental Health and Blood Pressure

    Attitudes greatly influence blood pressure. For example, hostility and a high level of stress coupled with impatience make the risk for developing high blood pressure six to eight times greater.24

    Chronic anxiety contributes to chronic activation of the sympathetic nerves. So do chronic stress, social isolation, and hostility. These conditions each contribute to increased sympathetic tone which means a faster heart rate, more vasoconstriction, and elevated blood pressure. These attitudes are especially detrimental in individuals with hypertension or diabetes because their SNS is already overstimulated.

    According to Dr. Brian Curtis and Dr. James O’Keefe, Jr. in their article “Autonomic Tone as a Cardiovascular Risk Factor,” exercise, social support, faith, sleep, weight loss (if overweight), and smoking cessation improve the function of the autonomic nervous system so that there is less sympathetic influence and more parasympathetic influence.25  As a result, the risk for hypertension decreases and the chance of lowering elevated blood pressure increases.

    Depression, in many cases, especially when accompanied with anger suppression and hostility, decreases baroreflex sensitivity.26 27

    Depression is also associated with an elevated heart rate and stress hormones like norepinephrine. Unfortunately, depression, accompanied by anger suppression, high hostility, and anxiety, also reduces parasympathetic activity while increasing sympathetic activity. A history of major depression is a potent, independent risk factor for cardiovascular events.

    Both chronic anxiety and hostility decrease baroreflex sensitivity. Studies show that women, but not men, with post-traumatic stress disorder have diminished baroreflex sensitivity.28

    Dr. A. Steptoe and associates collected data from middle-aged men and women. They found that independent of age, socioeconomic status, smoking, body mass, and psychological distress, happy individuals had lower salivary cortisol both on working and nonworking days, reduced fibrinogen and stress responses, and in men, a lower ambulatory heart rate.

    Happiness was inversely related to ambulatory systolic blood pressure on follow-up. In other words, happiness can reduce the stress hormone cortisol and the risk for clotting, slow the heart rate, promote better nourishment of the heart muscle, and help to protect us from high blood pressure.29

    Obviously, “As a man thinks in his heart, so is he.” Not only is this true spiritually and mentally, it is equally true physiologically.

    Helpful Habits:

    So how can we reduce stress and be genuinely happy? Here are a few suggestions.

    Focus for a few minutes each day on the blessings you do have.

    Take at least 15 minutes each day to reflect upon the values and principles that you cherish. The authors have found meditating on a principle or promise in the Bible to be especially helpful. Then choose your actions based on principles and not emotions! Actually, many stressors come from violating our principles.

    Distinguish between your real and imaginary stressors. I hate snakes even though they benefit the environment. Whenever I see one, I sweat profusely and feel my heart pounding (even when the snake is a stick!). Since an imaginary stressor can produce many of the same detrimental effects as a real stressor, we need to perceive things accurately.

    Add physical activity and moderate exercise to your daily life as they boost brain compounds that help us maintain a positive outlook.

    Cultivate a regular schedule that includes sufficient sleep. The heart muscle cells and certain cells in your arteries are influenced by circadian (daily) rhythm. So when these two necessities are neglected, the cardiovascular system is impacted negatively. A recent study showed that brain cells begin to die on an irregular schedule coupled with insufficient sleep!

    Learn how to breathe deeply and for a few minutes practice slow deep breathing every hour. Deep breathing stimulates the parasympathetic nervous system and has been shown to improve baroreflex sensitivity in obese children. To deep breath correctly, you must engage your diaphragm muscle. If you breathe in correctly, your diaphragm contracts, pushing your upper abdomen out.

    Diaphragmatic breathing may stimulate the vagus nerve. This nerve supplies approximately 75% of all parasympathetic nerve fibers. In contrast, rapid chest breathing stimulates the sympathetic nerves. To practice deep breathing, place a hand on your upper abdomen and as you inhale, make that hand rise.

    The Wildwood Lifestyle Center specializes in helping people who have diabetes, obesity, elevated cholesterol, hypertension, arthritis, mild depression, stress, and many more chronic diseases.

    For articles on obesity and natural weight loss strategies, visit https://staging.wildwoodhealth.com/category/obesity-weight-loss/

    For many articles on stress management and depression recovery, visit https://staging.wildwoodhealth.com/category/mental-health/

    Disclaimer: The information in this article is general and educational in nature. Wildwood Sanitarium, its entities, or authors do not intend this information as a substitute for proper diagnosis, treatment, or counseling from a qualified medical provider who knows the person’s medical history and laboratory work.

    Copyright © by Wildwood Sanitarium, Inc. 2026

    References:

    . 

    1. Curtis, B. and O’Keefe Jr, J., Autonomic Tone as a Cardiovascular Risk Factor. www.mayoproceedings.com.[↩]
    2. Julius, S., Effect of sympathetic overactivity on cardiovascular prognosis in hypertension. Eur Heart J, (19 Suppl F):F14-8, 1998.[↩]
    3. Julius, S. and Nesbitt, S., Sympathetic overactivity in hypertension. A moving target. Am J Hypertens, 9(11):113S-120S, 1996, review.[↩]
    4. Gupta, B.S., Caffeine and Behavior: Current Views and Research Trends, CRC Press, 1999.[↩]
    5. Corti, R., et al, Coffee acutely increases sympathetic nerve activity and blood pressure independently of caffeine content role of habitual versus nonhabitual drinking. Circulation, 106:2935, 2002.[↩]
    6. Shinozaki, N., et al, Cigarette smoking augments sympathetic nerve activity in patients with coronary heart disease. Int Heart J, 49(3):261-72, 2008.[↩]
    7. Anan, F., Smoking is associated with insulin resistance and cardiovascular autonomic dysfunction in type 2 diabetic patients. Eur J Clin Invest, 36(7):459-65, 2006.[↩]
    8. Robertson, D., et al, Effects of caffeine on plasma renin activity, catecholamines and blood pressure. New England Journal of Medicine, 298(4):181-186.[↩]
    9. Good, D., et al, Obesity, hypertension, and the heart. J Cardiometab Syndr, 3(3):168-72, 2008, review.[↩]
    10. Hall, E.J., Metabolic syndrome. The Journal of Health and Healing, 27(3):3-8.[↩]
    11. Track, C.J., et al, Effects of insulin on vascular tone and sympathetic nervous system in NIDDM. Diabetes January 1996 vol. 45 no. 1, 15-22.[↩]
    12. McEwen, B.S., Sleep deprivation as a neurobiologic and physiologic stressor: Allostasis and allostatic load. Metabolism, 55(10 Suppl 2):S20-3, 2006, review.[↩]
    13. Zhong, X., et al, Increased sympathetic and decreased parasympathetic cardiovascular modulation in normal humans with acute sleep deprivation. J Appl Physiol, 98(6):2024-32, 2005.[↩]
    14. Coaccioli S., et al, Fibromyalgia: nosography and therapeutic perspectives. Pain Pract, 8(3):190-201, 2008.[↩]
    15. Shrapari I., et al, Baroreflex function: determinants in healthy subjects and disturbances in diabetes, obesity and metabolic syndrome. Curr Diabetes Rev, 2(3):329-38, 2006.[↩]
    16. Ibid., Shrapari, I.[↩]
    17. Mancia, G., et al, Smoking impairs baroreflex sensitivity in humans. Am J Physiol, 273(3 Pt 2):H1555-60, 1997.[↩]
    18. Ogawa, Y., et al, Total sleep deprivation elevates blood pressure through arterial baroreflex resetting: a study with microneurographic technique. Sleep, 26(8):986-9, 2003.[↩]
    19. Komine, H., et al, Regular endurance exercise in young men increases arterial baroreflex sensitivity through neural alteration of baroreflex arc. J Appl Physiol, Mar 19, 2009.[↩]
    20. Ueno, L.M. and Moritani, T., Effects of long-term exercise training on cardiac autonomic nervous activities and baroreflex sensitivity. Eur J Appl Physiol, 89(2):109-14, 2003.[↩]
    21. Thomas, J., et al, Long-term caloric restriction improves baroreflex sensitivity in aging Fischer 344 rats. J Gerontol, 48(4):B151-5, 1993.[↩]
    22. Alvarez, G.E., Weight los increases cardiovagal baroreflex function in obese young and older men. Am J Physiol Endocrinol Metab, 289(4):E665, 2005.[↩]
    23. Schutte, A.E., et al, Modulation of baroreflex sensitivity by walnuts versus cashew nuts in subjects with metabolic syndrome. Am J Hypertens, 19(6):629-36, 2006.[↩]
    24. National Institute of Health NHLBI study finds, hostility, impatience increase hypertension risk. Impatience and hostility–two hallmarks of the “type A” behavior pattern–increase young, www.nhlbi.nih.gov/new/press/03-10-21.htm.[↩]
    25. Curtis, B.M. and O’Keefe Jr., J.H., Autonomic tone as a cardiovascular risk factor: the dangers of chronic fight or flight. Mayo Clin Proc, 77(1):45-54, 2002.[↩]
    26. Broadley, A.J., et al, Baroreflex sensitivity is reduced in depression. Psychosom Med, 67(4):648-51, 2005.[↩]
    27. Hughes, J.W., et al, Baroreceptor sensitivity at rest and during stress in women with posttraumatic stress disorder or major depressive disorder. J Trauma Stress, 20(5):667-76, 2007.[↩]
    28. Steptoe, A. and Wardle, J., Positive affect and biological function in everyday life. Neurobiol Aging, 26(Suppl 1):108-12, epub Oct 6, 2005, review.[↩]
    29. Steptoe A. Positive affect and health-related neuroendocrine, cardiovascular, and inflammatory processes. Proc Natl Acad Sci U S A. 2005 May 3;102(18):6508-12.[↩]

  • Lower High Blood Pressure Naturally

    Nearly fifty percent of Americans have hypertension. Worldwide, statistics are not much better. Thirty-one percent of the world’s population has high blood pressure.

    Hypertension (high blood pressure) is called the silent killer because often there is no sign or symptom until one develops a major complication from it—heart attack, stroke, or kidney disease. So how can we defeat this stealthy killer? Better yet, how can we prevent it?

    Understand the Numbers

    Blood pressure is the force of blood against the walls of the arteries.  Blood pressure rises and falls during the day. Usually there are two numbers in a blood pressure reading. 

    Systolic pressure (represented by the top number) is the force of blood in the arteries as the heart beats. Diastolic pressure (represented by the lower number) is the force of blood in the arteries as the heart relaxes between beats.

    What was once considered a good systolic pressure (top number)—120 to 129—is now listed as elevated blood pressure, and 130 or higher is Stage 1 hypertension. 

    Scary isn’t it?  And what is more serious yet, if you have only one of the two figures in the hypertension range, you still have the condition.

    Invest in a blood pressure cuff.  The electronic models are easy to work, but in order to get an accurate reading you need to get the appropriate size cuff. Take your blood pressure at least once a week.

    If you personally have risk factors for hypertension—obesity, smoking, a family history of heart disease, hypertension, or diabetes—take it daily.  African Americans tend to get HBP earlier in life and develop more severe HBP. Children at risk for HBP should have their blood pressure checked a lot more than at the doctor’s office.

    A meta-analysis of 18 studies showed that those in the prehypertension range (now called elevated blood pressure) had 50% increased risk of coronary heart disease and 71% increased risk of stroke.1 Therefore, many health authorities have dispensed with the pre-hypertension category and follow the criteria below.

    New Criteria for Blood Pressure

    Blood pressure category

    Systolic

    Diastolic

    Normal

    Less than 120

    Less than 80

    Elevated

    120-129

    Less than 80

    Stage 1 Hypertension

    130-139              or     

    80-89

    Stage 2 Hypertension

    140 or higher     &/or

    90 or higher

    Hypertension Crisis

    (Consult doctor immediately.)

    Above 180         &/or

    Higher than 120

    Don’t Hurry but Do DASH

    The DASH diet can significantly reduce elevated blood pressure in many hypertensive individuals.  It also effectively improves diabetes.  It is a proven, good first step for many individuals.

    The focus is on  fresh fruits, vegetables, lean meat, low-fat dairy, whole grains, beans and nuts. The diet limits sodium, red meat and sugary foods and drinks and recommending staying under 2,300 mg of sodium per day. That’s about one teaspoon of salt. For even greater blood pressure reduction, move that intake down to 1,500 mg, or about 2/3 of a teaspoon of salt.

    Daily Nutrient Goals Used in the DASH Studies (for a 2,000-Calorie Eating Plan)2
    Total fat 27% of calories
    Saturated fat 6% of calories
    Protein 18% of calories
    Carbohydrate 55% of calories
    Cholesterol 150 mg
    Sodium 2,300 mg*
    Potassium 4,700 mg
    Calcium 1,250 mg
    Magnesium 500 mg
    Fiber 30 g

    Adopt a Healthy Plant-Based Diet

    Vegetarians have less incidence of hypertension than omnivores and a vegetarian diet can reduce elevated blood pressure.3 4

    A meta-analysis revealed that healthful vegetarian diets are associated with significant reductions in BP compared with omnivorous diets.5

    Studies show that healthful plant-based diets reduce the risk of blood pressure. For example, one study showed that vegetarians had a 34% lower risk of developing hypertension than non-vegetarians.6 

    In two more studies (of 5046 and 1615 subjects), researchers encouraged participants to adopt a plant-based diet as part of a health improvement program for 30 days and 7 days, respectively. What were the results? There was a significant decrease in both the systolic and diastolic blood pressure.7

    We will not go into all the details here, but there are at least nine mechanisms by which a plant-based diet helps the blood pressure.7

    Caveats: Emphasize whole plant foods. Liberal consumption of refined carbs, meat substitutes, and sugar do not improve cardiovascular health. Consult with a dietician how to plan a balanced menu. Be sure your vitamin B12 and vitamin D stay in good range. 

    More Herbs and Less Salt

    Excess sodium consumption promotes fluid retention and causes the arteries to become more sensitive to norepinephrine, an artery-constricting hormone.  Most of our sodium intake comes from salt consumption. 

    Thirty per cent of hypertensive individuals retain more salt than normal. Mild salt restriction generally works much better for lowering high blood pressure than severe salt restriction.

    One teaspoon of salt provides 2,300 mg of sodium.  If you already have hypertension, or if you are middle-aged or elderly, or if you are an African American, daily recommendations are to lower your sodium intake to 1,500 mg per day.

    Processed foods and condiments usually have considerable sodium. Remember as we age, the kidneys decrease in their ability to handle extra sodium.

    Caution: Reduced-sodium products and salt substitutes often contain potassium chloride. Since this ingredient may harm people who have certain medical conditions such as diabetes and kidney disease, check with your doctor before trying reduced-sodium products and salt substitutes that contain potassium chloride.

    Herbs are useful in slashing sodium. Garlic8, onion9, rosemary 10, and oregano possess phytochemicals that may help to lower elevated blood pressure.

    Enjoy Fruits and Veggies

    Abundant consumption of fruits and vegetables, potassium, and vitamin C is associated with a significantly lower risk of hypertension.11 Three ribs of celery a day may help lower blood pressure.12  Increased fruit and vegetable intake improves the ability of the blood vessels to dilate in hypertensive individuals.13  Whole fruits, vegetables, legumes, nuts, and whole grains are rich in fiber. 

    A high fiber intake is associated with better blood sugar control, lower blood pressure and cholesterol, and better kidney function in type 2 diabetic patients.14

    Fruits and vegetables are rich in potassium, a mineral that protects the arteries and kidneys and reduces the risk for stroke.  Green, leafy vegetables contain magnesium which helps to prevent the blood vessels from experiencing sustained contraction, called vasospasm.

    A world-wide meta-analysis showed that frequent consumption of leafy greens (especially when they are steamed) is linked to a significant 15.8% reduced incidence of cardiovascular disease.15 Vegetarians have less incidence of hypertension than omnivores and a vegetarian diet can reduce elevated blood pressure.3 ((Beilin, L.J., Vegetarian approach to hypertension, Can J Physiol Pharmacol, 64(6):852-5, 1986.)

    Promote Gut Health

    There is one more benefit to eating a whole-food, plant-based diet, that is, a healthy gut. There is emerging evidence that gut microbes may influence blood pressure. Friendly gut bacteria release valuable byproducts that protect your health and lower your risk for diabetes, atherosclerosis, and inflammatory conditions.

    Unfriendly gut bacteria, however, produce toxins and inflammatory agents that disrupt the gut barriers. Once inside the blood, these inflammatory compounds and toxins contribute to the development of conditions such as atherosclerosis, hypertension, diabetes, obesity, and other chronic diseases.

    Researchers found that individuals who had elevated blood pressure or hypertension had a reduction in the diversity of their gut microbes. Especially, species such as Prevotella and  Klebsiella tended to be overgrown. Next, the scientists transplanted fecal matter from the participants into germ-free mice which are animals that lack gut bacteria. The mice that received fecal matter from people with hypertension also developed hypertension!16 Rodent studies show that transplanting fecal matter from rats with normal blood pressure into hypertensive rats cures their hypertension.17

    Phytochemicals in plant foods and their byproducts stimulate the proliferation of friendly bacteria that preserve health while decreasing the population of harmful, disease-promoting bacteria in the gut. A whole-food plant diet, restriction of simple sugars, regularity of schedule, and exercise improve gut health.18 

    Choose Beverages Wisely

    A diet high in sugar and high fructose corn syrup can lower the threshold for hypertension.  These products also raise uric acid, a byproduct of protein metabolism.  Elevated uric acid levels are associated with new cases of recent-onset-essential-hypertension in children, and predict non-alcoholic fatty liver disease in obese children.19 20

    Hypertension is not only associated with consumption of sugar-sweetened sodas, but artificially sweetened soft drinks as well, even after adjusting for potentially confounding factors.21

    Caffeine raises blood pressure in hypertensive-prone individuals.22 It magnifies the physiologic effects of stress inside our bodies throughout the day even when taken only in the morning.

    Avoid caffeine because it increases the consumption of oxygen in the brain and blood flow resistance in the cerebrum.  In other words, caffeine increases the demand for oxygen in the brain while reducing the supply of blood flow within the brain.23 This scenario is not what we want in individuals who have an increased risk for stroke.

    On the positive side, hibiscus tea may help lower blood pressure in pre-hypertensive and mildly hypertensive adults24 It is not a substitute for prescribed blood pressure medication. 25

    No more than a cup or two cups a day, as some hibiscus has substantial amounts of manganese. One does not want to take too much of any mineral. If you are taking medicine, are pregnant, or nursing a baby, check with your pharmacist before taking any herb to avoid any possible herb-drug interactions.

    Skip the Alcohol

    A recent analysis included 17,059 participants from the Third National Health and Nutrition Examination Survey adjusted for age, gender, income, and cardiovascular risk factors.  Researchers found that when compared with never drinkers, moderate drinkers (7 to 13 drinks/week) had increased odds of prevalent stage 1 and stage 2 systolic hypertension. Similarly, there were significantly higher odds of stage 1 and stage 2 systolic hypertension among heavy drinkers (≥14 drinks/week).26

    Lose to Win

    The arteries in an obese individual become more sensitive to molecules that constrict them and less sensitive to molecules that open them.27 28  Among other serious consequences, diabetes and obesity decrease the ability of the innermost lining of the blood vessels to manufacture molecules that enable the blood vessels to dilate and discourage undesirable clotting.

    Just a weight loss of even 10% in obese individuals is helpful in reducing high blood pressure and lowering blood lipids (cholesterol and triglycerides).  Exercise and weight loss even improve the ability of the blood vessels to dilate in type 2 diabetes.29

    Know Your Insulin and Blood Glucose Levels.

    Insulin resistance is commonly seen in hypertensive individuals who may have a normal fasting blood sugar. Hypertension is a major risk factor for diabetes. About 75% of individuals with diabetes develop hypertension.

    The same lifestyle interventions that help to reverse type 2 diabetes often help to lower high blood pressure.

    Punch Line!

    Largely unknown at the time of his presidential campaign, Woodrow Wilson had been plagued by hypertension and mild strokes.  In 1896 Wilson possibly experienced his first stroke which caused marked weakness of his right upper limb plus sensory disturbances in his fingers.  His doctors at the time diagnosed him as having neuritis. In June of 1904 Wilson developed weakness in the right arm that lasted for several months.

    Once president, Wilson’s problems continued.  In May of 1914 changes in the arteries of his eye were documented.  Wilson then experienced severe headaches lasting for days, during the years 1915-1919. Wilson desperately wanted the First World War to be the war that ended all wars.  Unfortunately while president, Wilson suffered a catastrophic stroke on October 2, 1919 and was thus prevented from accomplishing anything significant. 

    His wife and physician actually conspired to keep the extent of his disability a secret. Indeed, Wilson’s condition was hidden from his own Cabinet, from the Vice President and, of course, from the public.30 So who was running the American government?

    His experience leads us to ask the following questions: In what ways exactly does our cardiovascular health impact our community?  In Wilson’s day the medical community did not know as much about how to prevent and treat hypertension. 

    Are we taking advantage of the opportunities that we personally have to follow the lifestyle principles that modern medical authorities advocate—to lose weight if obese, watch the salt, and exercise? 

    Will our usefulness, like President Wilson’s, be cut short by our negligent failure to do so?  Will cardiovascular disease sabotage our plans to help our world or to guide a child we love?  If that happens to you, who will be in your driver’s seat?

    Disclaimer: The information in this article is general and educational in nature. Wildwood Sanitarium, its entities, or authors do not intend this information as a substitute for proper diagnosis, treatment, or counseling from a qualified medical provider who knows the person’s medical history and laboratory work.

    Copyright © by Wildwood Sanitarium, Inc. 2026

    References:

    1. Haung. Prehypertension & the Incidence of cardiovascular disease: a meta-analysis. BMC Med. 2013; 11:177. www.ncbi.nlm.nih.gov/pmc/articles/PMC3750349/[↩]
    2. National Heart, Lung, and Blood Institute, What is the DASH eating plan? www.nhlbi.nih.gov/health-topics/dash-eating-plan[↩]
    3. Beilin, L.J. and Burke, V., Vegetarian diet components, protein and blood pressure: which nutrients are important? Clin Exp Pharmacol Physiol, 22(3):195-8, 1995.[↩][↩]
    4. Beilin, L.J., Vegetarian approach to hypertension, Can J Physiol Pharmacol, 64(6):852-5, 1986.[↩]
    5. Lee K.W. Effects of Vegetarian Diets on Blood Pressure Lowering: A Systematic Review with Meta-Analysis and Trial Sequential Analysis. Nutrients. 2020 Jun; 12(6): 1604.[↩]
    6. Chuang SY, Chiu TH, Lee CY, et al. Vegetarian diet reduces the risk of hypertension independent of abdominal obesity and inflammation: a prospective study. J Hypertens. 2016;34:2164–2171.[↩]
    7. Alexander, S., Ostfeld, R. J., Allen, K., & Williams, K. A. (2017). A plant-based diet and hypertension. Journal of geriatric cardiology : JGC, 14(5), 327–330. https://doi.org/10.11909/j.issn.1671-5411.2017.05.014[↩][↩]
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