The Toronto functional medicine approach is supportive for chronic disease prevention, especially for managing blood pressure. When high blood pressure isn’t managed, it can affect the body’s long-lasting wellness. 

But lifestyle modifications can play an active role in lowering these levels – and our functional medicine providers are available to help!

Hypertension is another word used to describe high blood pressure. According to the World Health Organization, 1.28 billion adults around the globe are struggling with this; only less than 50% of these individuals are properly treated! Thus, getting your blood pressure checked regularly by healthcare providers is needed, as symptoms don’t always appear with hypertension. When left untreated, high blood pressure can cause damage to your eyes, kidneys and cognition, and may lead to heart disease and erectile dysfunction down the road. 

Here, we briefly explain what hypertension is, the types of foods for lowering blood pressure, and how we offer integrated health care under the functional medicine model.

Crash course: What is hypertension?

• • When blood pressure in the blood vessels is measured to be higher than 140/90 mm HG, this means your blood pressure is elevated. This indicates that your heart must put extra effort into pumping blood through the body. In other words, the power of the blood that pushes against the arterial walls is abnormally elevated. 
  • If your blood pressure is measured to be higher than 180/120 mm Hg, it would be considered an emergency; blood pressure at this level could cause a heart attack. 
  • Poor lifestyle factors (i.e. sedentary living, poor dietary choices , etc.) can exacerbate blood pressure. Thus, lifestyle modifications are needed for blood pressure regulation, which may include regular stress management tactics, getting familiar with new exercise routines, and revamping your diet. 

Suggested Reading: What is Epigenetics? Insight from Our Functional Medicine Clinic in Toronto

10 Foods to help reduce high blood pressure 

Studies have coupled dietary choices with hypertension. “Specifically, alcohol consumption in terms of drinks per week and intake frequency, as well as poultry and beef intake, were causally associated with … hypertension,” confirms a study from the Journal of Health, Population and Nutrition. 

So, are there foods that can help trim down high blood pressure? We list 9 recommendations from our functional medicine providers: 

• • Blueberries: A reported by a study in the Journal of the Academy of Nutrition and Dietetics, “Daily blueberry consumption may reduce blood pressure and arterial stiffness, which may be due, in part, to increased nitric oxide production.”
  • Olive oil: Use raw, heart-healthy oil as a substitute for saturated fats. One study showed that swapping butter, mayonnaise and margarine with olive oil could reduce mortality risks by 34%. 

• • Eggs: A recent study found that people who eat multiple organic eggs per week could reduce their risks for hypertension, especially on a long-term basis.  

• • Pomegranate: Pomegranate juice has been studied for lowering blood pressure. “These effects are accompanied by antioxidant and anti-atherosclerotic actions that collectively improve cardiovascular health,” confirms a Current Pharmaceutical Design article. 
  • Oatmeal: High in fiber, it contains beta-glucans—a type of fiber that supports gut health, boosts immune function, and may help prevent hypertension.
  • Beets: Rich in nitrates, which are converted into nitric oxide in the body, helping to relax blood vessels and improve circulation.
  • Pumpkin seeds: Sprinkle these onto your salads, oatmeal, and yogurt! These seeds contain magnesium, which is speculated to cut down blood pressure and boost good (HDL) cholesterol. 
  • Broccoli: Broccoli and other cruciferous veggies are ladened with vitamin C, potassium, vitamin K, magnesium, and nitrate; all of these nutrients may contribute to blood pressure declines. 
  • Fatty Fish (Salmon, Mackerel, Sardines): These fish are chock-full of omega-3 fatty acids. The American Heart Association says that 3g of omega-3s – sourced from either food or oral supplements – “…appears to be the optimal daily dose to help lower blood pressure.”

Diet is only one of the key components for supporting long-term health goals; and don’t forget, exercise and good quality sleep also matter! 

We believe in your potential to shift towards wholesome lifestyle habits, so let’s introduce you to our functional medicine treatments. These customized therapies are suitable for various aspects of health, including digestive issues (i.e. irritable bowel syndrome), exposures to heavy metals, chronic disease symptoms, nutrient deficiencies, weight loss, low energy (chronic fatigue syndrome), and more.

How our Toronto integrative medicine practice works

A personalized medicine approach to health may prevent/delay chronic issues. At our Yorkville-based clinic, our functional medicine practitioners are currently accepting new patients. If you’re eager to take control of your health status, this is your sign to reach out to the Toronto Functional Medicine Centre!

Personalized, tailor-made treatments are designed for your health needs only. At our clinic, we do not offer a one-size-fits-all method to patients; instead, we customize therapies under the functional medicine model. Our approach to wellness acknowledges your individuality by considering your medical history, genetic makeup, lifestyle and physiological factors, and environmental surroundings. Several treatment options can be integrated into your treatment plan, such as conventional treatment methods, holistic nutrition, Traditional Chinese Medicine, herbal and naturopathic medicine, IV therapy, health detoxification programs, and more. Functional medicine laboratory testing can also be easily accessed on-site, which ranges from DUTCH testing for hormones to IgG food antibody tests for food intolerances/allergies. 

Our IV Lounge is also available for patients who want to target health issues with nutritional therapies. Our clinicians can prescribe IV drips for adjunctive purposes, and these intravenous treatments are based on functional medicine principles, too. When IV therapy is administered with a healthy lifestyle and integrative medicine treatments, they may lead to optimal health improvements. 

Take your first steps now to prevent forming chronic conditions – our healthcare providers can lend you a hand with tailored health tips! Click here to request a consult for personalized integrative medicine services from the Toronto Functional Medicine Centre.

Disclaimer: The information in this article is designed for educational purposes only and is not intended to be a substitute for informed medical advice or care. This information should not be used to diagnose or treat any health problems or illnesses without consulting a doctor. You should always consult with a health care practitioner before relying on any information in this article or on this website. Never delay or disregard seeking professional medical advice from your doctor or other qualified healthcare provider because of information you have read from the Toronto Functional Medicine Centre website or other affiliate media. 

 

References

“About 3 grams a day of omega-3 fatty acids may lower blood pressure, more research needed”, press statement from the American Heart Association, published June 1, 2022, viewed on January 21, 2025. 

Asgary S, Keshvari M, Sahebkar A, Sarrafzadegan N. Pomegranate Consumption and Blood Pressure: A Review. Curr Pharm Des. 2017;23(7):1042-1050. doi: 10.2174/1381612822666161010103339. PMID: 27748197.

Cai, J., Sun, X., Li, M. et al. Dietary factors in relation to hypertension: a mendelian randomization study. J Health Popul Nutr 43, 91 (2024). https://doi.org/10.1186/s41043-024-00575-7

Gossell-Williams M, Hyde C, Hunter T, Simms-Stewart D, Fletcher H, McGrowder D, Walters CA. Improvement in HDL cholesterol in postmenopausal women supplemented with pumpkin seed oil: pilot study. Climacteric. 2011 Oct;14(5):558-64. doi: 10.3109/13697137.2011.563882. Epub 2011 May 5. PMID: 21545273.

Guasch-Ferré M, Li Y, Willett WC, Sun Q, Sampson L, Salas-Salvadó J, Martínez-González MA, Stampfer MJ, Hu FB. Consumption of Olive Oil and Risk of Total and Cause-Specific Mortality Among U.S. Adults. J Am Coll Cardiol. 2022 Jan 18;79(2):101-112. doi: 10.1016/j.jacc.2021.10.041. PMID: 35027106; PMCID: PMC8851878.

“High blood pressure (hypertension)” from the Mayo Clinic, updated February 29, 2024, viewed on January 20, 2025. 

“Hypertension” from the World Health Organization, posted on March 16, 2023, viewed on January 20, 2025. 

Iqbal AM, Jamal SF. Essential Hypertension. [Updated 2023 Jul 20]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK539859/

Johnson SA, Figueroa A, Navaei N, Wong A, Kalfon R, Ormsbee LT, Feresin RG, Elam ML, Hooshmand S, Payton ME, Arjmandi BH. 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. J Acad Nutr Diet. 2015 Mar;115(3):369-377. doi: 10.1016/j.jand.2014.11.001. Epub 2015 Jan 8. PMID: 25578927.

Mott MM, Zhou X, Bradlee ML, Singer MR, Yiannakou I, Moore LL. Egg Intake Is Associated with Lower Risks of Impaired Fasting Glucose and High Blood Pressure in Framingham Offspring Study Adults. Nutrients. 2023 Jan 18;15(3):507. doi: 10.3390/nu15030507. PMID: 36771213; PMCID: PMC9920838.

Oparil, S., Acelajado, M. C., Bakris, G. L., Berlowitz, D. R., Cífková, R., Dominiczak, A. F., Grassi, G., Jordan, J., Poulter, N. R., Rodgers, A., & Whelton, P. K. (2018). Hypertension. Nature Reviews. Disease Primers, 4, 18014. https://doi.org/10.1038/nrdp.2018.14

Tighe P, Duthie G, Vaughan N, Brittenden J, Simpson WG, Duthie S, Mutch W, Wahle K, Horgan G, Thies F. Effect of increased consumption of whole-grain foods on blood pressure and other cardiovascular risk markers in healthy middle-aged persons: a randomized controlled trial. Am J Clin Nutr. 2010 Oct;92(4):733-40. doi: 10.3945/ajcn.2010.29417. Epub 2010 Aug 4. PMID: 20685951.