Dr Ford Brewer - PrevMed How to Lower Blood Pressure Without Pills - 10 Easy Ways - Ford Brewer MD MPH (PrevMed Health)
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Oct 2, 2025 Discover 10 natural strategies to lower blood pressure without medication. Transcend traditional dieting with time-restricted eating and low-carb meals for impressive results. Learn how weight loss, better sleep, and even pet ownership can help improve your heart health. Explore the benefits of beetroot nitrates, stress-reducing breathing techniques, and unique isometric exercises. Plus, find out how to measure blood pressure correctly to track your progress!
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When You Eat Impacts BP
- Small timing changes in eating can meaningfully lower blood pressure by reducing overnight insulin.
- Insulin keeps vessels constricted and holds sodium, so timing matters nearly as much as food type.
Use 16:8 Intermittent Fasting
- Try time-restricted eating with a 16:8 window (eat 8 a.m.–4 p.m.) to lower overnight insulin and blood pressure.
- Be consistent daily; prolonged fasts help but 16:8 is more sustainable.
Lower Carbs To Improve BP
- Reduce carbohydrate intake, aiming under ~100 g/day or lower, to blunt insulin spikes that raise blood pressure.
- Build meals around protein, healthy fats, and non-starchy vegetables rather than grains and starches.
