07/14/2025
Beyond Sodium: Lifestyle Strategies to Lower Blood Pressure
A Centrum Pharmacy Guide to Nonpharmacologic Hypertension Management
At Centrum Pharmacy, we’re often asked:
“Are there natural ways to lower my blood pressure that actually work?”
The answer is yes — but it requires more than cutting back on salt. As pharmacists, we’re uniquely positioned to guide you through safe, evidence-based strategies that go beyond medication, blending clinical insight with everyday, practical advice.
High Blood Pressure: Why Early Action Matters
Hypertension (high blood pressure) affects nearly 4 in 10 adults over 25 — and many don’t even know they have it. Left uncontrolled, it silently increases your risk of heart attack, stroke, kidney failure, and dementia.
Starting medication early has been shown to dramatically improve long-term outcomes. In fact, people who begin treatment within a month of diagnosis are 21% more likely to get their blood pressure under control. But medication is only part of the equation.
Whether you’re starting treatment or hoping to avoid it, lifestyle changes remain essential for long-term blood pressure control — and you don’t have to do it alone.
Potassium: The Nutrient That Balances Blood Pressure
We often talk about sodium, but not enough about potassium. This essential mineral helps lower blood pressure and protects your heart, especially when you’re consuming a lot of salt.
Sources of potassium:
Fruits: Bananas, kiwis, apricots, guava
Vegetables: Spinach, avocados, sweet potatoes, broccoli
Other sources: Legumes, dairy, salmon, halibut
⚠️ Important: If you have kidney disease, or take medications like ACE inhibitors, ARBs, or potassium-sparing diuretics, speak with your doctor or pharmacist before increasing potassium — too much can be dangerous.
✅ Centrum Tip: Aim to add one extra potassium-rich food per day (unless contraindicated), and replace processed snacks with whole foods when possible.
🧂 Sodium Still Matters — But Context Is Key
Even if you don’t use the salt shaker, you may still be getting too much sodium. Packaged meals, deli meats, and even “healthy” plant-based items can be loaded with hidden salt.
🧠 Did you know?
Vegetarian and vegan diets can still be high in sodium if they rely on processed meat alternatives or boxed meals.
📦 Look for:
Products with less than 5% daily sodium value per serving
Labels that say “low sodium” or “no added salt”
DASH-style eating: more fruits, veggies, low-fat dairy, legumes, and whole grains
🌿 Centrum Tip: Cook at home when possible. Focus on simple ingredients and fresh herbs to flavor your food instead of salt.
🍷🚬 Alcohol & To***co: Overlooked Contributors
🔹 Alcohol: Cutting back to less than 2 drinks per day can lower blood pressure by nearly 4 mmHg systolic.
🔹 Smoking: Increases blood pressure and damages your arteries. Quitting drastically reduces your risk of stroke and heart disease.
At Centrum Pharmacy, we offer smoking cessation support, including:
Ni****ne replacement therapy
Personalized strategies
Referrals to quit programs and local services
Weight Loss: A Major Lever for Heart Health
If you're overweight, losing even a few kilograms can make a big difference:
📉 About 1 mmHg blood pressure reduction per 1 kg (2.2 lbs) lost.
We can help:
Recommend healthy eating strategies
Guide physical activity goals
Support eligible patients exploring weight-loss medications like GLP-1 receptor agonists (e.g., semaglutide)
💊 Supplements: What the Evidence Shows
While supplements shouldn’t replace prescribed therapy, some may support blood pressure control when used appropriately:
🟢 Potassium
🠋 Lowers BP by 2–3 mmHg
⚠️ Should only be used under medical supervision — especially if you have kidney issues or take ACE inhibitors, ARBs, or potassium-sparing diuretics.
🟢 Omega-3 (EPA/DHA)
🠋 Lowers BP by 2–4 mmHg
✅ Also helps reduce triglycerides. A good addition for heart health.
🟢 Magnesium
🠋 Lowers BP by 2–3 mmHg
⚠️ Can cause diarrhea and interact with some medications. Use with caution.
🟢 Aged Garlic Extract
🠋 Lowers BP by 5–8 mmHg (based on limited studies)
⚠️ Avoid if allergic to garlic. Not recommended as a first-line therapy.
⚠️ Always check with our pharmacists before starting any supplement — especially if you’re on multiple medications or have kidney/liver concerns. Not sure what’s safe for you?
Ask us about MedsCheck – a free pharmacist consultation for eligible Ontario residents.
We’ll review your prescriptions, supplements, and health conditions to help you stay safe and on track.
centrumpharmacy.com/services/medscheck/
🏃 Your Role, Our Support
Managing high blood pressure requires a team effort — and we’re here to help every step of the way.
At Centrum Pharmacy, we:
Offer personalized blood pressure guidance
Recommend safe food, supplement, and medication options
Monitor your progress and medication adherence
Provide referrals for virtual consultations, smoking cessation, and more
💬 Final Thought
Lowering your blood pressure isn’t about one silver bullet — it’s about small, consistent changes across multiple areas of your life. Together, they can add up to major long-term heart protection.
📍Talk to a Centrum Pharmacist Today
centrumpharmacy.com/book-a-consultation
Your health is personal. Let’s find a plan that works for you.
Centrum Pharmacy — Independent. Caring. Focused on You.
Come for the Convenience, Stay for the Service.
Caring for Your Family Since 1999
Disclaimer: The medical information on this site is provided as an information resource only and is not to be used or relied on for any diagnostic or treatment purposes. This information does not substitute for professional diagnosis and treatment. Please do not initiate, modify, or discontinue any treatment, medication, or supplement solely based on this information. Always seek the advice of your healthcare provider first.
Full Disclaimer at: https://centrumpharmacy.com/disclaimer
