Natural Approaches to Lowering High Blood Pressure

High blood pressure, or hypertension, is a condition in which the force of the blood against your artery walls remains consistently too high. According to the National Institutes of Health, a diagnosis is typically made when blood pressure readings are 140/90 mmHg or higher on repeated measurements.

Often called the “silent killer,” hypertension rarely shows symptoms but significantly increases the risk of stroke, heart attack, heart failure, arterial aneurysms, and chronic kidney disease. Essential or primary hypertension has no identifiable cause but is linked to genetics, diet, lifestyle, stress, and environmental factors. In contrast, secondary hypertension results from underlying conditions such as kidney or liver disease, hormonal imbalances, or side effects of certain medications, including oral contraceptives.

The Traditional Chinese Medicine (TCM) Perspective

In Traditional Chinese Medicine, the root of high blood pressure often lies in the imbalance between the Kidney/adrenal and Liver/nervous systems. When the kidneys are too weak to anchor the body’s water energy and restrain the liver’s rising fire, the result is an unchecked upward surge, manifesting as hypertension. In Western medical pathology, it can be likened to stress causing the adrenal gland to release the hormone cortisol, which overwhelms the liver’s ability to detoxify, which in turn increases vascular pressure and hypertension. 

In my clinical practice, I’ve found that balancing the Kidney and regulating the Liver are key strategies. Beyond acupuncture and herbal therapy, I teach my patients meditation techniques that empower them to manage their blood pressure actively. Many have learned to calm their nervous systems during doctor visits, effectively controlling “white coat” hypertension—a common phenomenon where blood pressure spikes in clinical settings.

One patient who struggled with anxiety and elevated readings around 150/98 mmHg was able to reduce her blood pressure to 124/82 mmHg within three months of weekly acupuncture treatment, along with practicing a daily meditation I taught her. Mind-body medicine works.

Acupuncture for Hypertension

Acupuncture helps regulate blood pressure by calming the nervous system, improving circulation, and balancing the body’s internal energies. Stimulating specific points reduces stress, relaxes blood vessels, and supports organ systems like the Liver and Kidneys, which are closely tied to hypertension in Chinese medicine. Regular acupuncture treatments can naturally lower blood pressure and promote overall cardiovascular health.

TCM Diet for Cardiovascular Health

What to Eat

Choose clean, whole foods without preservatives or additives. Emphasize smaller, more frequent meals. Nourishing, blood pressure-friendly foods include:

Vegetables & Grains: Celery, spinach, mung beans, tomatoes, lotus root, buckwheat, mushrooms, bamboo shoots, seaweed, water chestnuts, corn, peas, wheat bran, sprouted greens

Fruits: Apples, persimmons, plums, watermelon, lemons

Herbs & Spices: Chrysanthemum, cassia seeds, ginger, fennel, oregano, basil, black pepper, tarragon

Proteins: Tofu, pearl barley, peach kernels

Other: Garlic, honey, vinegar, sunflower seeds, chrysanthemum tea, green tea

Hydration is Essential

Aim for at least six 8-ounce glasses of room temperature water daily.

What to Avoid

• Excess salt, MSG, and sodium-rich packaged foods.

• Fried, oily, and greasy dishes.

• Spicy, stimulating foods.

• Refined sugars and white flour.

• Alcohol, coffee, and tobacco.

• Aged cheeses and cured meats (these promote plaque buildup).

Try These Home Remedies That Help

Celery Juice: Drink 8 oz. of fresh celery juice three times a day for one month. Despite its natural sodium content, celery juice has shown benefits in lowering blood pressure.

Apple Cider Vinegar Elixir: Mix 1 tbsp. apple cider vinegar and 1 tsp. honey into warm water. Drink first thing in the morning to support digestion, regularity, and pressure balance.

Herbal Tea: Simmer three teabags of Detox Tea, which contains herbs that support healthy blood pressure, like chrysanthemum, cassia seeds, and mint, for 15 minutes in 4 cups of water. Strain and drink three cups daily.

Supplements for Healthy Blood Pressure

Calm Pressure contains citrulline, an amino acid compound that stimulates the production of nitric oxide, which dilates blood vessels and therefore lowers blood pressure naturally. 

Magnesium Calm helps relax and dilate blood vessels by regulating calcium flow, reducing vascular resistance. It also supports healthy endothelial function, which improves circulation and lowers blood pressure.

Omega Support - Omega-3 fatty acids reduce inflammation and improve blood vessel elasticity, helping to lower blood pressure. They also reduce triglyceride levels and prevent arterial plaque buildup, supporting overall cardiovascular health.

Herbal Medicine

Several herbs have long been used in Eastern and Western herbal traditions to support cardiovascular function and naturally balance blood pressure. They include Gastrodia (Tian Ma), Gambir Vine (Gou Teng), Gardenia, Skullcap, Motherwort, and numerous others. However, personalized herbal formulations by licensed TCM doctors are essential because each person’s constitution, root imbalance, and health condition are unique. This tailored method ensures greater efficacy, minimizes side effects, and supports true healing in body, mind, and spirit.

Exercise and Stress Management

Movement enhances circulation, reduces stress hormones, and strengthens the heart.

A sedentary lifestyle is a major contributor to cardiovascular risk. I recommend 30 minutes of moderate activity daily, such as brisk walking, swimming, light racket/paddle sports, cycling, and Qi Gong or Tai Chi.

Stress Release Meditation: A Simple Practice

Daily meditation can significantly lower blood pressure by calming the nervous system. Try this simple 15-minute technique twice daily:

Sit comfortably or lie down. Slow your breath and begin abdominal (belly) breathing. With each exhale, silently say the word “calm.” As you exhale, imagine tension melting from one body part at a time, tracing three paths starting on the top of your head and moving down the front, sides, and back of your body. Visualize any remaining stress leaving your body as dark smoke through your fingertips and toes. End by holding your attention at the acupoint Bubbling Spring (Yongquan) on the soles of your feet.

Download my guided Meditation for Stress Release audio here. 

What to Avoid

Stress & Sedentary Behavior: These worsen not only hypertension but also increase the risk of obesity and diabetes.

NSAIDs: Over-the-counter medications like ibuprofen (Motrin, Advil) can raise blood pressure.

Smoking & Secondhand Smoke: Accelerates arterial hardening and increases cardiovascular risk.

Hypertension doesn’t need to define your life. With the integration of Traditional Chinese Medicine, natural therapies, mindful eating, daily movement, and stress regulation, you can take charge of your health and experience vibrant longevity.