High blood pressure—often called “the silent killer”—is the pressure of blood pushing against artery walls as it circulates through the body. When this force stays too high for too long, it slowly damages the arteries, making them stiff and weak over time.

In the U.S., an estimated 70 million people (nearly 1 in 3 adults) deal with high blood pressure. In Canada, the number is around 1 in 6. Hypertension significantly raises the risk of heart disease, arteriosclerosis, stroke, and even kidney failure. Managing it is essential not only for long-term wellness but also for preventing serious and life-threatening complications.

Medication May Increase Cancer Risk

Several studies have noted potential risks associated with long-term use of common blood pressure medications—particularly calcium channel blockers. Research shows that people who take this drug class for extended periods may have a 2.5-times higher risk of developing cancer compared to those who don’t—and the risk increases further with age.(1)
This doesn’t mean medication should be stopped abruptly, but it highlights the importance of natural lifestyle strategies that support healthier blood pressure.

Two Types of Hypertension

There are two main forms of high blood pressure:

1. Essential (Primary) Hypertension

This type has no single identifiable cause. It develops gradually over many years and is often influenced by genetics, aging, and lifestyle.

2. Secondary Hypertension

This form is triggered by an existing condition, such as:(2)

• Obstructive sleep apnea

• Kidney disorders

• Adrenal gland tumors

• Thyroid malfunction

• Congenital blood vessel issues

Common Risk Factors

Lifestyle plays a massive role in the development—or progression—of hypertension. Major risk factors include:

• Aging

• Obesity or excess body weight

• Excessive alcohol or drug use

• Sedentary lifestyle

• Smoking

• High-sodium diet

• Vitamin D or potassium deficiency

• Stress

• Chronic illnesses like diabetes and kidney disease

• Family history

• Race (higher prevalence among African Americans)

If medications may pose additional long-term risks, you might wonder: What can you do naturally to help control blood pressure?
The good news: quite a lot.

How to Manage High Blood Pressure Naturally

Increasing vegetable and fruit intake is one of the most powerful ways to support heart health. These foods contain anthocyanins—potent anti-inflammatory phytonutrients shown to reduce cardiovascular risk.(3) Over time, consistent dietary choices can greatly improve vascular health.

1. Reduce Sodium Intake

A major 2012 review concluded that lowering salt consumption can:

• Delay or prevent the need for medication

• Improve blood pressure control

• Reduce cardiovascular risk, hospitalizations, and long-term costs(4)

Flavor your meals with natural alternatives like turmeric, garlic, herbs, or nutritional yeast for a savory touch without added sodium.

2. Move Your Body

Exercise remains one of the most effective non-drug therapies for hypertension. A 2007 study highlighted it as a cornerstone treatment for preventing and managing high blood pressure.(5)
Even simple daily habits—like walking 30 minutes a day—can make a measurable difference.

3. Avoid Hypertension-Triggering Foods

Some foods can worsen inflammation and fluid retention, leading to higher blood pressure. Limit or avoid:

• Processed meats

• Instant noodles

• Alcohol

• Packaged snacks high in sodium

• Fried foods

A Simple 2-Ingredient Tea for High Blood Pressure

This soothing, mild-flavored tea combines celery and red dates—two natural ingredients long used in traditional wellness practices.

Why It Works

Celery
Contains phthalides, natural compounds that help relax the muscles around arteries, improving blood flow and reducing pressure within blood vessel walls.

Red Dates (Jujube)
Rich in potassium, which balances sodium levels in the bloodstream. Higher potassium intake can help counteract the effects of too much salt and naturally lower blood pressure.(6)

Ingredients

• 2 quarts water

• 7 ounces organic celery

• 2 ounces red dates

Directions

1. Wash celery and red dates thoroughly.

2. Slice celery into small pieces.

3. Add all ingredients to a pot.

4. Simmer gently for about 30 minutes.

5. Strain and discard the solids.

6. Drink the tea warm or cooled—preferably daily for best results.

This simple, nourishing tea can be a gentle addition to your blood pressure management routine. While it’s not a replacement for medical care, pairing it with healthy lifestyle habits may support long-term cardiovascular wellness.