Balancing Blood Pressure with Functional Medicine

High blood pressure, also known as hypertension, is one of the most common chronic conditions worldwide. Yet for many, it remains poorly understood and improperly treated. While medications can lower blood pressure numbers, they often fail to address the deeper reasons why  the pressure is elevated in the first place.

In functional medicine, high blood pressure is not just a diagnosis to manage. It’s a signal - a symptom of deeper imbalances in the body that deserve attention. If you’ve been told your blood pressure is “borderline” or “high” and offered little more than a prescription or a warning to eat less salt, this article is for you.

Balancing Blood Pressure

What Is High Blood Pressure?

Blood pressure is the force of blood pushing against the walls of your arteries. It’s measured in two numbers:

• Systolic (top number): the pressure when your heart beats

• Diastolic (bottom number): the pressure when your heart rests

Blood Pressure Categories:

• Optimal: 110–120 / 70–80 mmHg

• Elevated: 120–129 / <80 mmHg

• Hypertension Stage 1: 130–139 / 80–89 mmHg

• Hypertension Stage 2: ≥140 / ≥90 mmHg

Many people with elevated blood pressure feel perfectly fine, which is why hypertension is often called the “silent killer.” But don’t let its subtle nature fool you. High blood pressure increases your risk of heart disease, stroke, kidney damage, and cognitive decline.

Common Myths About High Blood Pressure

Myth 1: “If I feel fine, my blood pressure must be normal.” Truth: Most people with high blood pressure have no symptoms at all.

Myth 2: “Only older adults need to worry about it.” Truth: Hypertension is increasingly common among people in their 20s and 30s, largely due to stress, diet, and lifestyle.

Myth 3: “Salt is the only thing that raises blood pressure.” Truth: Sugar, stress, processed foods, lack of sleep, and nutrient deficiencies can all contribute.

Myth 4: “Once I’m on medication, I don’t need to change my lifestyle.” Truth: Medications manage symptoms, but they don’t resolve the root causes. Lifestyle changes are essential.

How Functional Medicine Views High Blood Pressure

Conventional medicine typically treats high blood pressure with medications that reduce blood volume or relax blood vessels. Functional medicine takes a different approach by asking: What is driving the elevated pressure in this individual?

Potential Root Causes

• Insulin resistance and blood sugar imbalance

• Chronic stress and dysregulated cortisol

• Nutrient deficiencies (magnesium, potassium, CoQ10, vitamin D)

• Chronic inflammation and oxidative stress

• Sleep disorders (especially sleep apnea)

• Gut dysbiosis and leaky gut

• Toxin or heavy metal exposure

• Mitochondrial dysfunction

• Food sensitivities or gluten intolerance

In functional medicine, every high blood pressure case is unique, and healing begins with identifying these personal contributors.

The Functional Medicine Blood Pressure Protocol

Step 1: Investigate the Root Causes

Functional labs may include:

• Fasting insulin and glucose

• Magnesium, potassium, and vitamin D levels

• Cortisol rhythm testing (saliva or urine)

• Advanced lipid and inflammation markers (hs-CRP, homocysteine)

• Comprehensive stool testing (GI-MAP)

• Organic acids test (OAT) for mitochondrial health

• Food sensitivity testing (e.g., MRT)

• Sleep study for suspected apnea

Step 2: Personalize the Nutrition Plan

Your blood pressure is closely tied to what—and how—you eat.

Core Nutrition Strategies:

• Eat whole, unprocessed foods that are rich in potassium, magnesium, and antioxidants

• Focus on nitrate-rich vegetables such as beets, arugula, celery, and parsley

• Balance every meal with protein, healthy fats, and fiber

• Eliminate processed sugar, refined carbs, and inflammatory oils

• Reduce or eliminate alcohol and caffeine, especially after 2 PM

• Identify and eliminate personal food sensitivities through testing or elimination diets

This approach resembles a Mediterranean-DASH fusion, adjusted to each individual’s needs and sensitivities.

Step 3: Lifestyle Strategies That Move the Needle

Movement

• Engage in 30 to 45 minutes of movement daily such as walking, swimming, cycling, or yoga

• Include strength training two to three times per week

• Move after meals to support glucose balance and vascular tone

Sleep

• Aim for 7 to 9 hours of restorative sleep

• Avoid screens before bed and create a dark, cool, quiet environment

• Investigate and treat sleep apnea if suspected

Stress Reduction

Stress is one of the most overlooked contributors to high blood pressure.

Here’s what happens:Acute stress triggers your fight-or-flight response, releasing adrenaline and cortisol. This causes your heart to beat faster and your blood vessels to narrow, raising blood pressure. When stress is chronic, this response stays activated, keeping your blood pressure chronically elevated.

Functional Tools to Manage Stress:

• Daily breathwork such as 4-7-8 or box breathing

• Meditation or guided imagery

• Nature walks or forest bathing

• Journaling or gratitude practice

• Craniosacral therapy, acupuncture, or vagus nerve stimulation

• Nervous system retraining such as HeartMath or HRV biofeedback

Step 4: Use Targeted Supplementation (As Needed)

Supplement support is tailored based on lab results and symptoms. Commonly used nutrients include:

Nutrient	Why It Helps
Magnesium Glycinate	Relaxes blood vessels and supports calm nervous system
CoQ10 (Ubiquinol)	Supports heart and mitochondrial function
Omega-3 (EPA/DHA)	Reduces inflammation and improves vascular health
Beetroot Powder or Extract	Increases nitric oxide and improves blood flow
Garlic Extract (Aged)	Clinically shown to lower systolic and diastolic pressure
Hibiscus Tea	Gentle, natural way to lower blood pressure in mild cases
L-Arginine or L-Citrulline	Boosts nitric oxide production and improves circulation

Always consult your practitioner before starting supplements.

Your Action Plan

A functional medicine approach doesn’t offer quick fixes, but it does offer real, lasting transformation. Here’s a basic plan to get started:

1. Track your blood pressure, sleep, symptoms, and meals daily

2. Test for underlying causes if your blood pressure remains elevated despite lifestyle changes

3. Adopt a whole-food, anti-inflammatory diet personalized to your needs

4. Move your body every day, especially after meals

5. Sleep 7 to 9 hours in a calm, screen-free environment

6. Support your nervous system with daily stress-reduction rituals

7. Work with a functional medicine practitioner to guide testing, interpretation, and a personalized plan

Final Thoughts

High blood pressure doesn’t develop in isolation. It’s often a reflection of deeper imbalances. By looking under the surface, functional medicine helps uncover the why behind the numbers.

You don’t have to settle for a lifetime of prescriptions. With the right data, support, and a personalized plan, you can reclaim your cardiovascular health naturally.

Ready to get to the root of your blood pressure imbalance? Schedule a free discovery call with me to learn how functional medicine can help you achieve long-term, natural blood pressure balance.