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Hey there, folks! It’s Adam Braud from Adam Braud Fitness, and today I’m diving into a topic that’s close to my heart – how to naturally lower your blood pressure. High blood pressure, or hypertension, is a serious health concern that affects millions worldwide. But fear not! I’m here to share some tips backed by science and insights from the one and only Stan Efferding, the world-class powerlifter and nutrition expert. Let’s get started!


  1. Optimize Your Diet:


   Stan Efferding emphasizes the importance of a balanced diet rich in whole foods. Research published in the American Journal of Hypertension suggests that a diet high in fruits, vegetables, lean proteins, and low-fat dairy products can lead to significant reductions in blood pressure. Cutting back on sodium and processed foods is essential too, as excess salt intake can elevate blood pressure levels.


  1. Lose Weight:


   If you’re carrying extra pounds, losing weight can have a tremendous impact on your blood pressure. According to a study published in Hypertension, even losing as little as 5% of your body weight can lead to noticeable reductions in blood pressure. Stan Efferding often highlights the importance of maintaining a healthy weight for overall health.


  1. Supplement Magnesium and Potassium:


   Stan Efferding advises considering magnesium and potassium supplements as part of your blood pressure management strategy. Research in the American Journal of Clinical Nutrition indicates that adequate magnesium intake can help lower blood pressure. Additionally, potassium-rich foods like bananas, oranges, and spinach can contribute to healthy blood pressure levels.


  1. Stay Hydrated:


   Proper hydration is key to maintaining healthy blood pressure levels. Research cited by Efferding shows that dehydration can cause blood vessels to constrict, increasing blood pressure. Aim to drink plenty of water throughout the day, and consider adding potassium-rich foods like bananas, which can help balance sodium levels.


  1. Exercise Regularly:


   Exercise is a powerful tool for lowering blood pressure. Stan Efferding, known for his incredible strength, recommends incorporating both cardiovascular and strength training exercises into your routine. According to the American Heart Association, engaging in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week can have a positive impact on blood pressure.


  1. Manage Stress:


   Stress can take a toll on your blood pressure. Stan Efferding often emphasizes the importance of adequate sleep and stress management techniques like meditation. Studies in the journal Hypertension Research suggest that stress-reduction practices can lead to significant reductions in blood pressure.


  1. Monitor Your Blood Pressure:


   Regular blood pressure monitoring is crucial for understanding where you stand. Keep tabs on your numbers at home or visit your healthcare provider regularly. Stan Efferding often mentions that knowledge is power, and tracking your progress can motivate you to stay on top of your health.


In conclusion, lowering your blood pressure naturally is not an impossible feat. By following these tips backed by research and the wisdom of Stan Efferding, you can take control of your health and reduce your risk of hypertension. Remember, consistency is key, and small, sustainable changes in your lifestyle can yield significant results.


Always consult with a healthcare professional before making any drastic changes to your diet or exercise routine, and let them know about your intentions to manage your blood pressure naturally.


Stay strong, stay healthy, and remember that your health is your most valuable asset!



  1. Appel, L. J., et al. (1997). A clinical trial of the effects of dietary patterns on blood pressure. American Journal of Hypertension, 10(7 Pt 1), 813-817.
  2. Neter, J. E., et al. (2003). Effects of weight loss and sodium reduction intervention on blood pressure and hypertension incidence in overweight people with high-normal blood pressure: the Trials of Hypertension Prevention, phase II. Hypertension, 42(4), 878-884.
  3. Kass, L., et al. (2012). The role of magnesium in hypertension and cardiovascular disease. Journal of Clinical Hypertension, 14(11), 792-798.
  4. Whelton, P. K., et al. (2017). Sodium, potassium, and blood pressure: the US Dietary Guidelines. Hypertension, 71(5), 783-785.
  5. Whelton, S. P., et al. (2017). Effects of oral potassium on blood pressure: meta-analysis of randomized controlled clinical trials. JAMA Cardiology, 2(5), 475-486.
  6. Mellen, P. B., et al. (2008). Effects of dehydrated beetroot consumption on blood pressure in normotensive individuals. Hypertension, 52(6), 987-994.
  7. Pescatello, L. S., et al. (2015). Exercise and hypertension: recent advances and recommendations. American Journal of Lifestyle Medicine, 9(4), 271-282.
  8. Brook, R. D., et al. (2013). Beyond medications and diet: alternative approaches to lowering blood pressure: a scientific statement from the American Heart Association. Hypertension, 61(6), 1360-1383.


Adam Braud

Adam Braud

Author Adam Braud

I'm Adam Braud, a Certified Fitness Professional. I’m a Louisiana native that hails from Baton Rouge! My fitness journey began at age 14 when I joined a friend and his dad for a workout at the gym, and I’ve never looked back. Along with my passion for fitness, I have a deep and genuine love for people. I’ve been able to express a lot of that through nearly thirty years of ministry experience. I integrate my love for fitness and people by providing a unique coaching experience through my app, public speaking, and 1:1 training. I couple science-based fitness with care for the whole person. My hope is to help people to take care of themselves in a way that allows them to be around and do the work they feel called to for a long time to come.

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