Rethink High Blood Pressure

How Millions Are Trapped in Symptoms — And How You Can Begin to Heal Naturally

High blood pressure (hypertension) affects tens of millions of people. It’s often called a “silent killer” because you feel fine while damage accumulates — to your blood vessels, heart, kidneys, and brain.

Most people assume there’s no alternative: once hypertension is diagnosed, drugs are the only option. But that’s only half the story. Blood pressure medications do help control numbers — but they primarily manage symptoms, not causes. Over time, they can lead to dependence, side effects, and frustration as your regimen escalates.

You deserve better. You deserve a roadmap to lower blood pressure naturally — one based on lifestyle, nourishment, and sustainable change.

The Truth About Blood Pressure Pills

Prescription medications like ACE inhibitors, ARBs, calcium channel blockers, and diuretics are common, necessary in many cases, and life‑saving in acute scenarios. But they do come with trade-offs:

• They often mask underlying dysfunction (salt balance, vascular health, renin-angiotensin imbalance) rather than correct it.

• Side effects can include dizziness, fatigue, electrolyte disturbances, kidney strain, cough, swelling, and more.

• As time goes on, many patients require multiple medications or higher doses.

• Interactions with other drugs, poor adherence, and “pill fatigue” can undermine long-term success.

The bottom line: meds can stabilize you, but they don’t necessarily set you free.

Natural Strategies That Work

These interventions are not “nice to have” extras — they are foundational tools people use to bring down blood pressure safely, often in tandem with medical supervision.

Emphasize Potassium-Rich Foods

Potassium helps balance sodium and reduce vascular tension. Foods high in potassium include:

• Leafy greens (spinach, kale)

• Bananas, oranges, avocados

• Sweet potatoes, tomatoes

• Beans and legumes

Pair these with reduced sodium intake for more effective blood pressure control.

Cut Down Sodium — Smartly

Excess sodium retains water, increases blood volume, and stresses blood vessels. Ways to reduce sodium:

• Cook from scratch; avoid processed and packaged foods

• Use herbs, citrus, garlic, and spices to flavor instead of salt

• Read food labels carefully (many “low‑fat” or “diet” foods remain sodium bombs)

• Gradually reduce salt so your palate resets

Get Moving — Exercise as Medicine

Physical activity strengthens vessels, improves endothelial function, reduces arterial stiffness, and lowers resting blood pressure. Some strategies:

• Brisk walking for 30 minutes most days

• Resistance training (lifting weights or bodyweight)

• Interval workouts (alternating harder and easier efforts)

• Daily movement habits (taking stairs, walking breaks)

Stress Reduction: Meditation & Breathwork

Chronic stress is a major driver of elevated blood pressure. Tools to help:

• Daily meditation or mindfulness practice

• Deep, slow breathing (diaphragmatic breathing, 4‑7‑8 technique)

• Progressive muscle relaxation

• Guided imagery or visualization

These practices calm the nervous system, lower cortisol, and help buffer your cardiovascular system.

Lifestyle Changes That Last

To sustain improvements and support lasting health, you’ll want habits that stick, systems you can lean on, and adjustments that feel realistic.

• Prioritize sleep quality — poor sleep drives blood pressure up

• Maintain a healthy body weight — even moderate weight loss can lower BP

• Support gut health — inflammation or imbalance in the gut can affect vascular tone

• Moderate alcohol intake and caffeine — excessive consumption can spike pressure

• Stay hydrated (with water, not sugary drinks)

• Track blood pressure regularly, and adjust in collaboration with your provider

• Build a support system or accountability partner to help sustain change

Over months, these shifts compound. What feels small at first can become your “new normal” — one that supports your vascular system instead of chasing symptoms.

I want to start off my story which in April of 2017, I found Dr. Glidden from a you tube video on Chemotherapy. I knew from seeing other friends family and Acquaintances who followed this protocol did not last long and had horrible side effects. After watching Dr. Glidden's radio show and his description of the 12 bad foods I was always open minded and began the journey of eliminating these foods from my diet. Also into the bargain I began to take the 90 EN on a daily basis. The Changes that occurred kept me going because the first symptom of really bad heartburn vanished.  I was also prone to headaches daily. That also vanished.  Following the 12 bad food list one naturally will move away from a high carb diet, to one high in protein and vegetables. Before even I had even noticed, I was being complemented on the weight that I was losing. I went from a 34 inch waist down the a 32 and the "beer belly" vanished.  I also had ringing in the ears and back pain. I began taking extra calcium and Gluco gels and both of these conditions have been corrected.  I also was running a blood pressure of 155 over 102 on a regular basis. One year later my resting blood pressure is 135 over 86!!  My sleep is better, my mood is better, my sex drive is better, everything has brightened up and as a male who is 51 years old I'm looking forward to many more healthy years because of Dr. Glidden and Dr. Wallach!!

I have become a champion of the Naturopathic Doctor when it comes to chronic aliments, and will never stop. God bless these men and the work that they do.