3 Evidence-Based Ways To Lower Your Blood Pressure Naturally (And Protect Your Bones)

It may surprise you to learn that blood pressure and bone health are related, since chances are your doctor never mentioned the connection to you. In fact, scientific data has shown that high blood pressure increases bone loss.

Unfortunately, the Medical Establishment tends to compartmentalize and isolate health conditions, treating them with drugs, but the Save Our Bones approach is the complete opposite. The Saver philosophy recognizes the interconnected nature of all body systems and the power of nutrition to tie it all together.

The good news is that researchers continue to discover multi-tasking easy-to-find foods and herbs that help and heal various conditions at the same time.

So today we’re going to look at three such foods that are scientifically proven to lower blood pressure and help build your bones. Let’s get started!

Blood Pressure: Why It Matters For Your Bone And Overall Health

We tend to think of the circulatory system and the skeletal system as being completely separate. Even in school, children learn about these systems independently of one another. But this doesn’t make sense when you think about it, since the health of your circulatory system influences every other system in your body. That’s because every organ and system depends on a healthy, reliable blood supply.

Your bones are no exception. Blood delivers crucial nutrients to bone tissue, and takes away toxins and worn-out bone cells in the remodeling process. If blood pressure is high, this process fails to progress normally, and other body systems sustain damage, which ends up affecting your bones.

For example, your kidneys are susceptible to damage when blood pressure is high. The process involves filtering blood through tiny vessels in the kidneys, but if normal pressure is increased, it ends up hurting these crucial organs. Damaged kidneys, in turn, cannot filter toxins from the blood effectively, and their ability to maintain the crucial pH balance in the body is compromised.

A build-up of acidifying toxins compromises your ability to prevent or reverse bone density loss. In addition, high blood pressure, or hypertension, has been shown to accelerate bone loss, especially in the femoral neck, caused by a sustained increase of urinary calcium excretion.1 And high blood pressure also affects the heart, arteries, brain, and eyes, causing damage and malfunction. So it’s truly a whole-body issue that includes your bones.

The good news is that there are several natural, nutritious ways to lower your blood pressure that also nourish your bones. Let’s begin with…

1. Hibiscus

The beautiful red flowers of the hibiscus plant make a ruby-red tea that is very relaxing, and has been used in various cultures over the years as a treatment for liver ailments, digestive problems, and hypertension (to name a few). Scientists became interested in this folk treatment, inspiring a team of Mexican researchers to investigate the medicinal effects of hibiscus.

The researchers focused on hibiscus tea’s effects on blood pressure, discovering the most significant effects on study participants whose blood pressure was high at the start of the study.

The participants were aged 30 to 70, and all had been diagnosed with some degree of hypertension. When compared to those who drank a placebo, participants who drank hibiscus tea made from an extract of dried hibiscus flowers every day for six weeks experienced a reduction in blood pressure – diastolic, systolic, and mean arterial pressures.2

The secret apparently lies in hibiscus’ anthocyanin content. Anthocyanins are powerful antioxidants with many roles in the body. Specifically, scientists in this study used a hibiscus extract that contained anthocyanins called delphinidin- and cyanidin-3-O-sambubiosides, and they found that these substances inhibit an enzyme called angiotenin convertin enzyme, or ACE.

ACE-inhibiting drugs such as Lexxel, Vasotec, and Capoten attempt to inhibit this enzyme by artificial means, depleting the body of zinc and causing side effects in many. But hibiscus naturally inhibits ACE and prevents it from becoming imbalanced, thus regulating and lowering blood pressure.

ACE controls blood pressure as a moiety in the renin-angiotensin system, which is your body’s system for regulating fluid volume in the body. ACE converts a hormone called angiotensin I to a vasoconstrictor called angiotensin II, thus directly increasing blood pressure by tightening and constricting blood vessels.

Hibiscus keeps ACE from overdoing it, allowing the blood vessels to relax and blood to flow more freely.

While the study does not say how many cups of tea the participants drank, or how much extract was used in preparing the tea, it stands to reason that several cups of hibiscus tea a day made from dried flowers would be very helpful in keeping blood pressure low and stabilizing blood sugar, which is another added benefit. High blood sugar is also detrimental to bones, depleting the body of nutrients it needs to build bone, such as calcium and magnesium.

If you’re interested in lowering blood sugar as well, why not brew your hibiscus tea with cinnamon? This delicious spice has been shown to lower blood sugar, even in amounts as low as one gram per day (approximately ¼ teaspoon).

Hibiscus tea is tasty hot or iced, so with spring and summer approaching here in the Northern Hemisphere, it will be easy to drink plenty of this flowery red tea.

2. Blueberries

A summertime favorite, blueberries are another example of a nutritious acidifying food that has a place in the Save Our Bones Program (in fact, blueberries are a Foundation Food). Now there is yet another reason to include blueberries in the 20% of acidifying foods when on the Program.

Scientists conducted an eight-week long study on the blood pressure and arterial stiffness of 48 postmenopausal women with hypertension. Half of the participants were given a daily dose of freeze-dried blueberry powder in an amount equal to one cup of fresh blueberries. The other half were given a placebo powder.

At the end of the eight-week period, the women were evaluated, and those who’d had the blueberry powder experienced a five percent decrease in systolic blood pressure and a six percent decrease in diastolic blood pressure. In addition, there was a whopping 69 percent increase in serum nitric oxide among the blueberry group. Nitric oxide in the blood aids blood flow and widens blood vessels.3

No changes at all were observed in the control group, and the study concludes that:

“Daily blueberry consumption may reduce blood pressure and arterial stiffness, which may be due, in part, to increased nitric oxide production.”3

Like hibiscus, blueberries’ power lies in their antioxidant content, particularly anthocyanins, which are likely responsible for the increase in nitric oxide and reduction of inflammation.

Blueberries are fairly easy to include in your bone-healthy diet. They can be swirled into smoothies, used as a topping for yogurt, or eaten out-of-hand. Look for fresh or frozen organic blueberries wherever possible.

Next is a delicious fruit that is one of my personal favorites.

3. Watermelon

The red, sweet flesh of watermelon is more than just a juicy indulgence. Scientists at The Florida State University found it to be a powerful and effective means of staving off hypertension.

In this study, researchers used watermelon extract containing L-citrulline, an amino acid that is converted to L-arginine in the body. The nine participants ranged in age from 51 to 57, and included four men and five postmenopausal women. They were all prehypertensive, meaning their blood pressure was higher than normal but not yet full-blown hypertension.

For the study, the participants consumed six grams of the watermelon extract every day for six weeks. The researchers found improved arterial function and lower aortic blood pressure in every single participant.4

Watermelon is, in the words of lead researcher Arturo Figueroa:

“…the richest edible source of L-citrulline, which is closely related to L-arginine, the amino acid required for the formation of nitric oxide essential to the regulation of vascular tone and healthy blood pressure.”4

Savers are familiar with this juicy red melon. It’s listed as a Foundation Food in the Save Our Bones Program, containing bone-healthy carotenoids, Vitamin C, and lycopene.

Watermelon is also an effective cleansing food included in OsteoCleanse™, The 7 Day Bone Building Accelerator.

Here’s more information on the benefits of watermelon, quoted from OsteoCleanse™ (page 11):

“This fruit is made up of 92 percent alkaline water, so it promotes proper pH and is…a good source of vitamins A and C, potassium, beta-carotene, and has high levels of lycopene, a powerful antioxidant that has been shown to build bone. Watermelon can help you stay hydrated while it cleanses the kidneys and bladder and fights off inflammation and free radicals.”

In fact, OsteoCleanse™ includes many multi-tasking foods that, like watermelon, have specific cleansing properties that earn them a place in this week-long detoxification. All of the foods in OsteoCleanse™ are not only cleansing, but they are chock-full of bone-building nutrients that promote bone health and invigorate and rejuvenate your liver and kidneys.

Accelerated Bone Remodeling In Just 7 Days!

Discover how OsteoCleanse™ can flush osteoporosis drugs and other bone-damaging toxins from your system – in just seven days.

Learn More Now →

In the Save Our Bones spirit, all body systems benefit from a nutrition-based cleanse like OsteoCleanse™. After the cleanse, you can look forward to better energy, improved sleep, and stronger bones!

Till next time,


1Dr. Cappuccio, F., et al. “High blood pressure and bone-mineral loss in elderly white women: a prospective study.” The Lancet. Volume 354, No 9183, p971-975, 18 September 1999. Doi: http://dx.doi.org/10.1016/S0140-6736(99)01437-3

2Ojeda, D., et al. “Inhibition of angiotensin convertin enzyme (ACE) activity by the anthocyanins delphinidin- and cyanidin-3-O-sambusiosides from Hibiscus sabdariffa.” J Ethnopharmacol. January 8, 2010. 127(1): 7-10. DOI: 10.1016/j.jep.2009.09.059. Web. http://www.ncbi.nlm.nih.gov/pubmed/19808084

3Johnson, Sarah A., et al. “Daily Blueberry Consumption Improves Blood Pressure and Arterial Stiffness in Postmenopausal Women with Pre- and Stage 1-Hypertension: A Randomized, Double-Blind, Placebo-Controlled Clinical Trial.” Journal of the Academy of Nutrition and Dietetics. March 2015. Volume 115, Issue 3, pages 369-377. DOI: http://dx.doi.org/10.1016/j.jand.2014.11.001. Web. http://www.andjrnl.org/article/S2212-2672%2814%2901633-5/abstract

4Figueroa, Arturo, et al. “Effects of Watermelon Supplementation on Aortic Blood Pressure and Wave Reflection in Individuals With Prehypertension: A Pilot Study.” American Journal of Hypertension, 2010. DOI: 10.1038/ajh.2010.142

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33 comments. Leave Yours Now →
  1. Dora O'Malley September 5, 2017, 10:49 pm

    You do not need to eat sliced watermelon all the time! Do not waste it either!

    I cut up many pieces, blend them and cool it in the fridge so I can drink it as a juice. Sometimes I freeze it so I have this available at any time, even off season.

    One of my favorite ways of eating watermelon is to fill up a container with the blended juice, place it in the freezer for a while and stir it. Do not let it freeze like a block. Simply stir and let it rest. Do this several times and you will end up with watermelon granita. Delicious and wonderful on a hot day. Do not forget to serve it in a glass, it looks fantastic.

    • Dora O'Malley September 5, 2017, 11:01 pm

      When I say “stir,” I mean “stir and scrape with a fork”, so you get the granita and shaved icy consistency. No need to add any other ingredient. Just plain fruit.

  2. Joanne April 28, 2017, 11:54 pm

    I will be trying some of these suggestions, thank you! I have been trying to wean myself off of zantac, I feel like my symptoms are worse so I believe you when you say it causes more problems than it helps. I have been on it for over 10 years. But the supplements I have tried haven’t helped at all. My doctor also has me on 2 blood pressure pills, he wanted to change one, he doesn’t discuss this with me, he just sent in a different prescription. I refused it. So he says take one at night of one I take in morning. I couldn’t sleep and I felt awful, so I quit. I still take 2 kinds in morning. I am trying the honey and vinegar drink because it has helped a few people I know. I prefer natural methods, not pills. I want my health back!

  3. Carolyn March 30, 2016, 11:26 pm

    Are there any supplements that I can take to increase bone density? I do take
    1800mgs of Puritan Pride absorbable calcium with 1000uits of d3. Also what exercise
    improves the spine. Reply asap. Thank You.

  4. Anita Minotti March 10, 2016, 4:38 pm

    Does anyone know if the hibiscus tea has any side effects? OR is there any caffeine in it? I would like to give it a try.
    Thanks for the valuable info….

    • Vivian Goldschmidt, MA March 11, 2016, 11:42 am

      Hi Anita,

      Hibiscus tea is generally well tolerated and has a very good safety record. Some report that the tea makes them feel a little bit like they’ve drunk alcohol, and while this is rare, it’s a good idea to try it the first time at home. 🙂 Hibiscus tea does not contain caffeine.

  5. Mona Wright March 9, 2016, 9:44 pm

    Can the people that have taken Prolia shots tell what there side effects were if they had any. I was told by my doctor that her patients that took Prolia did not have side effects that I was the only one.
    Appreciate any advise anyone can offer.


    • Marlene Villar March 10, 2016, 4:22 pm

      Hello Mona,
      First of all, I’m very grateful and appreciative that I found
      Vivian’s website ( SaveOurBonesProgram) in early 2014.
      I was diagnosed with osteoporosis in 2004. The following
      medications given to me had severe side effects:
      1. Fossamax 70mg.( 2 years)- stomach pain, very painful
      jaw(left side).
      2. Actonel 35mg. stomach pain and etc.
      3.Actonel 75mg. severe stomach with fever
      4.Actonel DR- taken with food- stomach pain, etc.
      5. PROLIA 60ml. x 2— one year
      side effects: very painful leg cramps ( middle of the
      night). 2. Unable to sleep on my left side until now
      due to severe vertigo. 3. facial– very painful.
      4. muscles– very painful . One side effect that affected
      me most was–when my upper right tooth came loose
      and came off. On march 2014, I stopped taking these
      medications. Since then, I have been following Vivian’s
      ( SaveOurBonesProgram). I purchased and received on
      April 8,2014, The New Expanded Edition book, Bone
      Appetit cookbook with 30day meal planner. These
      materials help me a lot. Mona, thank you for reading
      my e-mail. Take care and have a wonderful afternoon.

  6. Teresa ochoa March 9, 2016, 6:23 pm

    Thank you so much for this valuable information, how to lower your blood pressure, naturally and help our bones. My husband , and I are in the same medication, to control our blood pressure, but we both suffer different side effects. My brother, is also in medication, but my youngest brother is not. I have watermelon, blueberries, and dried hibiscus, at home, we can get them here. I now try hard to eat w low salt, but here in the US is sodium hidden in foods and drinks, I will start to include at least one of the foods u advice, and see if this helps, thanks again.

    • Vivian Goldschmidt, MA March 10, 2016, 8:02 am

      You are welcome, Teresa! It sounds like this is very relevant information for you and your family.

  7. Fran Hall March 9, 2016, 1:00 pm

    It is winter so the wrong time of year for watermelon. I looked online for “watermelon extract” and was directed to L-Citrulline. Will capsules of L-Citrulline will be as effective as lots and lots of watermelon??
    Thank you for all the valuable information, Vivian.

    • Vivian Goldschmidt, MA March 10, 2016, 7:51 am

      Hi Fran,

      I prefer getting as many nutrients as possible from whole foods, because there are so many synergistic components in whole foods that simply can’t be replicated with an extract. 🙂

  8. Betty March 8, 2016, 12:16 pm

    Sorry to have posted twice, I didn’t think the 1st one had posted.

  9. Betty March 8, 2016, 12:11 pm

    I am so happy that SOB is progressing on new frontiers (Los Angeles) which I just read but nowhere to comment) I have enjoyed the various aspects and benefits that are available to us on many topics I hope to still remain a member although limited in my participation.
    An MRI recently showed that I have compression fractures in my spine and without the use of strong medications I am in severe pain. Many changes have beset me and my husband, and it is at times emotionally overwhelming. Back problems have dogged me over the years but following setbacks I have always been able to make a comeback. Now a wheelchair is necessary. I have not been a long time member, and will continue to value the information you send.

  10. Betty March 8, 2016, 11:51 am

    Dear Vivian

    I am so happy that SOB is progressing on new frontiers (Los Angeles) and I have enjoyed the various aspects and benefits that are available to us. I hope to still remain a member although limited in my participation.
    An MRI recently showed that I have compression fractures in my spine and without the use of strong medications I am in severe pain. Many changes have beset me and my husband, and it is at times emotionally overwhelming. Back problems have dogged me over the years but following setbacks I have always been able to make a comeback. Now a wheelchair is necessary. Perhaps I came to the program too late.
    Any who pray are welcome to do so on my behalf.

  11. annabelle March 8, 2016, 3:49 am

    Thank you Vivian. Will try the hibiscus tea – am using the other foods. Good to know this information.

    • Vivian Goldschmidt, MA March 8, 2016, 8:28 pm

      You are welcome, Annabelle. 🙂

  12. Penny Peed March 7, 2016, 1:29 pm

    Watermelon is not available in NJ at this time of year. Where can I buy the extract? Thank you for including the scientific basis your recommendations.

    • Vivian Goldschmidt, MA March 7, 2016, 7:40 pm

      Hi Penny,

      The citrulline -and arginine-rich watermelon extract used in the study does not appear to be commercially available. The research was geared toward discovering the active blood pressure-lowering constituents found in whole watermelon.

  13. Bob Palmer March 7, 2016, 12:56 pm

    Tha overnks for the info. Will change my vitamin choices.
    I’m 82 in good health. The first hour after I get up my blood pressure is around 200 over 90 then it goes down to 120 over 65 ?

  14. Martha March 7, 2016, 11:13 am

    I like watermelon but on my glycemic index is 72 witch according to this book is high. I am a border line diabetic. How would watermelon lower my blood sugar ?

  15. Diane March 7, 2016, 10:23 am

    Hello Vivian,

    I have your cookbook which I’m very happy with so I told someone about it and your program. They checked into everything but said the cookbook wasn’t available any more except online in digital form. Don’t you offer the actual book any more?

  16. Erlinda Siaton March 7, 2016, 7:42 am

    Thank you for your article I read it everyday. I Iearned a lot from your research. May God bless you always.

    • Vivian Goldschmidt, MA March 7, 2016, 9:40 am

      You are very welcome, Erlinda. 🙂

  17. Evelyn Oden March 7, 2016, 7:09 am

    Good morning, I am 63 yrs. Old, I never had a blood pressure problem, and because of the save our bones program, plus the 80/20 alkalizing diet, my Alc is steady coming down, which my diabetes will be control by my diet, God bless Vivian, for all of her help, so many of us are benefiting.

    • Vivian Goldschmidt, MA March 7, 2016, 9:39 am

      Great news, Evelyn! Again, as I said to Jude below, nutrition is amazing in its ability to boost the body’s own healing mechanisms. We were truly designed for health, not disease!

  18. Wendy March 7, 2016, 5:44 am

    What about the opposite problem? I have had low blood pressure my entire life! If I bend over and stand up too fast I get dizzy. I have been a jogger for 35 yrs. I’m 68 now and vegetarian.

    • Vivian Goldschmidt, MA March 7, 2016, 9:38 am

      Hi Wendy,

      While low blood pressure is a different condition, two of the above foods – hibiscus and watermelon – were shown to regulate blood pressure, not just lower it. That’s something to consider as you look for natural solutions for low blood sugar.

  19. Helmut Fischer March 7, 2016, 4:41 am

    High blood pressure is the result of a lifelong false nourishing.
    The cell tissues and the whole organism is in an degenerated situation after
    50 or 60 years. Either chemical nor phytopharmaceutical preparates can eliminate
    the causes of hypertension. The lowering with drugs/preparates is only momentary
    of short duration.
    A resonable way to improve the situation is an uptake of high ammounts of
    a food accelarating cell division and in this way creating new fresh tissues.
    This can only be reached with Rawfood- best organic produced in the homegarden/allotment.
    As watermelons are consumed raw and in big quantities, they are most suitable.
    Denaturated,heated,cooked or otherwise preparated industyrafood has lost
    mostly this capability. See forgotten books.

    For example Gustav Schlickeysen oder Alfred W. McCann


  20. Jude March 7, 2016, 4:25 am

    Exciting news. I have come off blood pressure medication and my husband off
    reflux meds by eating a LCHF diet. Getting well and enjoying the food. My husband has also had success with sinuses and arthritic elbow. Amazing.

    • Vivian Goldschmidt, MA March 7, 2016, 9:36 am

      Good to hear, Jude! It’s amazing how nutrition can heal our bodies, isn’t it?

  21. jean bromelow March 7, 2016, 3:54 am

    I have recently been dianosed with Ocular Hypertention are the above ingredients suitable for this problem

    • Vivian Goldschmidt, MA March 7, 2016, 9:35 am

      Hi Jean,

      Ocular hypertension is a different condition than high blood pressure. It has to do with the entrance and exit of fluid into and out of the eyes, whereas the above foods are directly related to lowering blood pressure. 🙂

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