Simple Ways to Support Healthy Blood Pressure

I talk with people every day who want to keep their blood pressure in a healthy range—without feeling overwhelmed. Maybe you’ve just seen a higher number at your last checkup, or maybe high blood pressure runs in your family. Either way, the good news is that there are simple steps you can take to support your blood pressure naturally.

Most of the time, you can’t feel high blood pressure. That’s why it’s called a “silent” issue. But in some cases, people do notice changes in how they feel. You might experience:

• Headaches (especially in the morning)
• Feeling dizzy or lightheaded
• Blurry vision
• Nosebleeds
• A pounding feeling in your chest, neck, or ears

If you’ve had these symptoms, it’s a good idea to check your blood pressure with your doctor or a home monitor. But again, many people feel nothing at all—so don’t wait until you feel something to start taking care of your heart!

Blood Pressure Ranges

The first step is knowing that you can make a difference. Your daily habits play a big role in how your blood vessels work. That’s why I focus on three key areas with my clients: food, movement, and smart supplements.

What you eat can either help or hurt your blood pressure. The goal isn’t to eat “perfectly”—it’s to eat with intention. Even small changes—like cooking one more meal at home each week—can make a difference.

Here’s what I recommend:

• Eat more potassium-rich foods. Bananas, sweet potatoes, spinach, and avocados are great choices. Potassium helps balance the effects of sodium.
• Lower your sodium intake. Try seasoning foods with herbs and spices instead of salt. Canned or packaged foods often have hidden sodium, so read labels when you can.
• Add more leafy greens and veggies. These are packed with nutrients and fiber that support blood vessel function.
• Limit sugar and processed carbs. These can raise insulin, which may affect your blood pressure. Instead, aim for whole grains like quinoa or oats.
• Drink water throughout the day. Staying hydrated helps your heart pump more efficiently.

You don’t need a gym membership to help your heart. In fact, simple activities can work wonders. Consistency is more important than intensity. Choose movement you like—that way you’ll actually stick with it!

• Walk daily, even if it’s just 15–30 minutes. Over time, walking helps your blood vessels stay flexible.
• Stretch or do gentle yoga. This helps lower stress, which supports healthy blood pressure.
• Try breathing exercises. Deep breathing or meditation for just five minutes a day can calm your nervous system.

Supplements can be a helpful part of a healthy routine when used wisely. Here are a few that I often recommend to support healthy blood pressure and overall cardiovascular health:

Be sure to talk to a health professional before starting a new supplement, especially if you’re already taking blood pressure medication.

Sometimes the little things really add up. Here are a few extras to consider:

• Cut back on alcohol. Too much alcohol can raise blood pressure. Try limiting to 1 drink per day or less.
• Quit smoking. If you smoke, quitting is one of the best things you can do for your heart.
• Get enough sleep. Aim for 7–9 hours per night. Poor sleep can raise stress hormones that affect blood pressure.
• Manage stress. Whether it’s journaling, spending time in nature, or just turning off your phone for a bit, managing stress matters.

You don’t need to overhaul your whole life to support your blood pressure—you just need to start somewhere. Choose one or two tips from this post and try them this week. Small changes can lead to real results.

As always, I’m here to help guide you. Whether it’s understanding your lab work, choosing supplements, or learning what to eat, know that you’re not alone.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.