Published February 6, 2017 While I was in Costa Rica (recap blog post in the works!), I got a snapchat question via ?organic_olivia about natural remedies for high blood pressure. I said celery juice, but this topic is more expansive than that so I wanted to make a full post listing different diet changes and compounds that help! 1. CELERY JUICE Celery contains a plant chemical called phthalide. Phthalide is found to relax the muscles around your blood vessels, allowing them to dilate (which means easier blood flow!) Phthalide also reduces your level of stress hormones, which, among other things, causes constriction of blood vessels in the first place. In this case, the juice is far more effective than eating celery whole – 8oz in the morning before breakfast. 2. HIGH POTASSIUM FOODS Though sodium is readily conserved by the body, there is no effective method for potassium conservation. Even when a potassium shortage exists, the kidneys continue to excrete it. Because the human body relies on potassium balance for a regularly contracting heart, it is essential to strive for this electrolyte’s balance. To get our normal requirement of daily potassium (4,700mg), you need 7-10 cups of vegetables (but simply aim to eat more!) Foods highest in potassium include avocado, cooked spinach, & sweet potato. 3. MAGNESIUM I actually have a book on my desk as we speak called “The Magnesium Solution for High Blood Pressure” – I should post it as my #OOBookOfTheWeek! Magnesium deficiency is very strongly associated with blood pressure complications – whether you are overweight or not (source). Supplementing magnesium to correct this has been shown to significantly reduce high blood pressure in numerous studies (for example, this one). 350-500mg before bed is ideal. 4. EAT NUTS As I just mentioned, magnesium is crucial for normal blood pressure. The current recommended daily intake for magnesium in the US is 310-420 mg. One cup of almonds or cashews provides a whopping 360 mg!