Last updated on 21 January 2026 by BLC Editorial Team
Hypertension (HTN) is the medical term for high blood pressure. It is dangerous because it makes the heart work too hard and contributes to atherosclerosis (hardening of arteries), besides increasing the risk of heart disease and stroke. Approximately 1 billion adults globally (1) are affected by Blood Pressure / Hypertension (HTN). This common medical condition is characterised by persistently elevated blood pressure (BP) (2) and is the principal cause of cardiovascular diseases and premature death. (1) A natural approach can help to prevent hypertension with lifestyle improvement leading the way to better heart health.
HTN is a multifactorial disease with dietary, lifestyle, environmental and genetic risk factors including (1) (2)
- high salt intake and an unwholesome diet
- being overweight or obese
- smoking
- sedentary behaviour and lack of exercise
- stress and specifically, work-related stress
- depression and anxiety
- family history
- ageing
With many factors coming down to lifestyle choices, simple and effective lifestyle improvement is a cornerstone of cardiovascular disease (CVD) prevention and blood pressure control. (3)
Essential Exercise
While there is no escaping genetics and family history, physical inactivity is a major modifiable lifestyle risk factor associated with cardiovascular disease. (4) The right kind of exercise is extremely effective at reducing blood pressure. Tai Chi has especially good evidence, found to be better than brisk walking in reducing several cardiovascular disease risk factors. (4) Both aerobic and resistance exercises have been proven to reduce blood pressure (BP) effectively. (5) In fact, after an exercise session, BP decreases, and this decline continues for up to 24 hours, known as post-exercise hypotension. (5) For those short on time, 2-3 days per week has got you covered. Keep in mind that exercise sessions can either be continuous for 30 minutes or be composed of 3 x 10-minute sessions to reach the daily total. (5)
Make a Healthy Dish in a Dash
The DASH and Mediterranean diets are the 2 standouts for managing hypertension, with these diets found to be more effective in older adults and hypertensive persons. (6) DASH stands for Dietary Approaches to Stop Hypertension and is a popular recommendation amongst medical practitioners.
Since high sodium intake is the leading cause of increased hypertension (1), the DASH dietary pattern recommends a low sodium diet and a typical 2000-calorie eating plan comprised of (7)
- 4-5 servings of fruits per day
- 4-5 servings of vegetables per day
- 2-3 servings of low-fat dairy products per day
- 7-8 servings of grain products (preferably whole grains) per day
- 2 or fewer servings of meats, poultry, and fish per day
- 4-5 servings of nuts, seeds, and legumes per week
Similarly, the Mediterranean diet increases plant-based foods reduces intake of animal products and takes a whole foods approach. While these eating styles work well as a template for general dietary advice, our Nutritionists and Naturopaths can assist with personalised adjustments to these guidelines, for example, tailoring the diet for weight management, gluten and dairy alternatives or concurrent health concerns such as diabetes.
Recipe for Hypertension – Gingereed Beetroot
This delicious, easy-to-make Gingered Beetroot recipe supports healthy blood pressure and heart health naturally.
Gingered Beetroot is one of the most antioxidant-rich vegetables in the world and is a great source of vitamins and minerals including vitamin C, thiamine, niacin, folate, potassium, ron, phosphorus, magnesium and calcium. While ginger, on the other hand, improves digestion and lowers inflammation.
Ingredients
- 6 med Beetroots (scrubbed (leaves and stems removed))
- 1 tsp Olive oil
- 2 tsp Ginger (minced (fresh)
- 2 Tbsp White miso (or shiro)
- 1 Tbsp Sesame seeds
- 1 Tbsp Lemon juice (freshly squeezed)
Instructions
- Boil beets in a large, heavy saucepan until tender.
- Remove the cooked beets to a bowl of cold water, (reserve at least ¼ cup of the beet water). When beetroots are cool enough to handle, slip off skins and discard.
- Slice or dice the cooked and cooled beets as you prefer.
- In a small fry pan or saucepan over medium heat, cook the ginger and sesame seeds in olive oil, stirring constantly for 1 minute.
- Remove the pan from heat and stir in miso and 1/4 cup beet cooking liquid. Allow to cool slightly then add the lemon juice.
Supplement Support
Seeing red isn’t always considered a good thing but when it comes to matters of the heart, rich red hues in our dietary sources provide potent sources of nutrients. Beetroot containing nitrates, tomatoes as a source of lycopene, catechin-rich foods and beverages like berries and red wine (3) all offer a daily dose of Food as Medicine.
Dietary practices aside, there is a myriad of natural medicine interventions with an affinity for cardiovascular health. Blood pressure can be lowered by several nutraceuticals including magnesium and vitamin C. (3) Several herbal medicines are recognised amongst Naturopaths and Traditional Chinese Medicine practitioners alike for their cardiotonic properties, with Hawthorn berries having been used in China for the treatment of HTN for thousands of years. (8)
At the Heart of the Matter
If you are seeking better management of hypertension, your heart is in the right place. Talking with a Naturopath will no doubt rekindle your desire for better heart health.
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