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Top Tips for Healthy Blood Pressure

Article at-a-glance:

  • Blood viscosity is linked to high blood pressure to autoimmune illnesses, cardiovascular disease, stroke, diabetes, depression and even cancer.
  • Many doctors don’t think of blood viscosity when evaluating patients.
  • It’s likely that many Americans suffer from a low-grade chronic “hyperviscosity” or coagulation disorder, contributing to the high rates of cardiovascular disease and many of the maladies of aging.
  • Fortunately, there are many natural options for improving blood flow.
by Dr. John Neustadt


High blood pressure is such a huge risk for heart disease and stroke that it’s called the “silent killer.” Often it has no warning signs or symptoms, and many people don’t even know they have it. When it comes to blood pressure, two main components determine whether or not it starts to creep up. One is decreased blood vessel elasticity. The other is increased blood viscosity.

Each topic is large enough and important enough that they deserve their own blogs. I encourage you after reading this one, to read the other blog, Anti-Age Your Blood Vessels and put into practice the recommendations from each blog to get the maximum benefit. Both blogs give concise recommendations about what you can do to naturally maintain healthy blood pressure.

There’s a famous saying, “Blood is thicker than water”, that hints at the power of family ties. But when blood gets too thick, it can create lethal blood clots, increase your blood pressure and your risk for heart disease and stroke. 

Moment by moment your blood transports to every cell all the nutrients and molecules essential to your health and life, from immune cells to oxygen to sugars and fats, hormones, vitamins, minerals and more. It does this at almost lightning speed. Your blood makes a full cycle around the body, from the massive arteries down to the tiniest capillaries and back—in a mere forty-five seconds.1

The thickness of blood determines how easily it flows through your body. This thickness is called “blood viscosity.” The higher the viscosity, the more difficult it is for blood to circulate, and the harder it is for cells and tissues to get the nutrients they need and to eliminate the cellular waste they generate. Blood viscosity is tied to far more conditions than one might suppose, including high blood pressure, autoimmune diseases, cardiovascular disease, diabetes, depression and cancer.2 Fortunately, there are many natural options you can use to improve blood viscosity and flow.

Thicker Blood is Stickier Blood

Blood is a complex mixture of water and cells (red blood cells, white blood cells and platelets), proteins, fats, vitamins, minerals, other nutrients and cellular waste being transported for elimination by the kidneys, liver and lungs. Oxygen- and nutrient-rich blood is pumped by the heart through arteries to tissues and cells throughout the body. When it reaches the cells, it drops off its oxygen, picks up cellular waste and returns to the heart through veins. Oxygen-rich blood is red, which gives the arteries their bright red color. Oxygen-poor blood is a darker almost purplish color, which gives the veins their blue color.

Blood viscosity refers to the blood’s thickness. Thicker blood is stickier blood, which make it harder for the blood to travel through the arteries and veins. As a result, the heart has to worker harder to circulate the same amount of blood. When that happens, it puts stress on the heart, puts stress on arteries and veins and increases your blood pressure and risk for dangerous blood clots, strokes and heart attacks. 

Many factors contribute to blood viscosity. Chronic free-radical stress and inflammation, smoking, dehydration, increased fibrinogen and other factors and conditions increase blood viscosity.3 

Fibrinogen is a blood protein involved in forming blood clots. Elevated fibrinogen increases blood viscosity and the risk for dangerous blood clots.4 If you want to know if your fibrinogen is high, you can ask your healthcare provider for a fibrinogen test.

Or to save time and money, order your fibrinogen test directly through NBI. We supply the doctor’s order. Your lab requisition form is ready within seconds of checking out. You then simply take the lab test order form into one of our more than 2,000 testing centers around the country for your blood draw. Results are ready within days by email (if you opt-in to receiving results by email) or simply by logging into your NBI account to view them. 

As blood viscosity increases, we are at risk for high blood pressure as well as blood clots, which can lead to strokes and deep vein thrombosis (DVT). Blood that is too ‘thick’ cannot adequately nourish organs and tissue, and can lead to dysfunction of various tissues, from the eyes to the lungs and more. Maintaining healthy blood viscosity is important.

Yet many doctors don’t think of blood viscosity when evaluating patients. Hyperviscosity syndrome, as it’s called, is a well-known complication in certain types of cancer.5 Hyperviscosity can occur in conjunction with sickle cell anemia,6 polycythemia (a condition where there are excessive red blood cells),7 lupus and rheumatoid arthritis,8 diabetes9 and even depression.10

It’s likely that many Americans suffer from a low-grade chronic “hyperviscosity” or coagulation disorder, contributing to the high rates of cardiovascular disease and many of the maladies of aging.

Tips for Improving Blood Pressure


Exercise is an excellent way to improve blood viscosity, blood flow and blood pressure.11 Exercise modifies and improves many conditions linked to hyperviscosity, including diabetes and pre-diabetes, elevated fibrinogen (a blood protein involved in forming blood clots), high blood pressure, high cholesterol, elevated triglycerides and more.12,13

Many types of exercise are helpful, so you’ve got options. When athletes ran 10 kilometers, their blood viscosity dropped.14 But you don’t have to be a super jock to get benefits. Going for regular brisk walks can also help. Women (65-74 years old) with Type 2 Diabetes who did a brisk walk for a total of 120 minutes per week (about 17 minutes per day) saw their blood viscosity, blood pressure, fibrinogen and cholesterol all significantly improve.15 

The regular practice of yoga has a beneficial effect on blood flow and whole blood viscosity too. When 23 sedentary adults and 19 regular yoga practitioners were examined, those who practiced yoga had significantly lower whole blood viscosity.16 You can even work exercise into your daily life, including taking the stairs and parking further away from a store in a parking lot. 

Eat Plants

Plant-based diets—rich in whole grains, vegetables and fruits—have been shown to reduce blood viscosity and improve arterial flexibility and blood flow. Plant-based foods are rich in antioxidants and flavonoids that help reduce inflammation, as well.17 

Pine Bark Extract

Pine bark extract is well known for its ability to support cardiovascular health. Pine bark extract is rich in proanthocyanidins, which are strong quenchers of reactive oxygen species (ROS).18,19 Unhealthy levels of ROS are known to damage blood vessels and promote an unhealthy inflammatory respone.20 Pine bark extract helps protect from damaging free radicals to support heart and blood vessel health.


Nattokinase is an enzyme found in the Japanese food natto and in dietary supplements. It dissolves the blood clotting protein fibrinogen and reduces blood viscosity.21 Nattokinase offers a natural means of supporting healthy blood clotting. It’s similar to our own natural clot dissolving enzyme, called plasmin.22,23

In studies, nattokinase has been shown to promote healthy blood flow, support healthy blood pressure, promote healthy blood viscosity, promote healthy blood flow, and support nerve health.24 It’s more potent than garlic, bromelain or ginseng for supporting heatlhy blood clotting and heatlhy blood flow.25 Overall, nattokinase is a powerful food-based substance with potent protective effects on the cardiovascular system.26

Omega-3 Fatty Acids

Fish and fish oils are a source of omega-3 fatty acids, both eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They have repeatedly shown the ability to reduce triglycerides, blood pressure, and cardiovascular disease.27 Fish oil can help prevent blood clots and decrease factors in the blood that tend to cause clotting.28,29

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1Old Farmer’s Almanac, How long does it take for the blood to circulate through the body? [Report

2Naghedi-Baghdar H, Nazari SM, Taghipour A, et al. Effect of diet on blood viscosity in healthy humans: a systematic review. Electron Physician. 2018;10(3):6563–6570. [Article]  

3Simmonds MJ, Meiselman HJ, Baskurt OK. Blood rheology and aging. J Geriatr Cardiol. 2013;10(3):291–301. [Article]

4Walton BL, Byrnes JR, Wolberg AS. J Thromb Haemost. 2015;13 Suppl 1:S208-215. [Article]

5Klemencic S, Perkins J.Diagnosis and Management of Oncologic Emergencies. West J Emerg Med. 2019;20(2):316–322. [Article

6Johnson CS. Arterial blood pressure and hyperviscosity in sickle cell disease. Hematol Oncol Clin North Am. 2005 Oct;19(5):827-37, vi. [Article]

7Pillai AA, Babiker HM. Polycythemia. StatPearls 2019 May 5. [Article]

8Santos MJ, Pedro LM, Canhão H et al. Hemorheological parameters are related to subclinical atherosclerosis in systemic lupus erythematosus and rheumatoid arthritis patients. Atherosclerosis. 2011 Dec;219(2):821-6. [Article]

9Irace C, Carallo C, Scavelli F et al. Blood viscosity in subjects with normoglycemia and prediabetes. Diabetes Care. 2014 Feb;37(2):488-92. [Article]

10Lang UE, Borgwardt S et al. Molecular mechanisms of depression: perspectives on new treatment strategies. Cell Physiol Biochem. 2013;31(6):761-77. [Article]

11Tian D, Meng J. Exercise for prevention and relief of cardiovascular disease: prognoses, mechanisms and approaches. Oxid Med Cell Longev. 2019 Apr 9;2019:3756750. [Article]

12Trejo-Gutierrez JF, Fletcher G. Impact of exercise on blood lipids and lipoproteins. J Clin Lipidol. 2007 Jul; 1(3):175-81. [Article]

13Immanuel S, Bororing SR, Dharma RS. The effect of aerobic exercise on blood and plasma viscosity on cardiac health club participants. Acta Med Indones. 2006;38(4):185-188. [Article]

14Nader E, Monedero D, Robert M et al. Impact of a 10 km running trial on eryptosis, red blood cell rheology, and electrophysiology in endurance trained athletes: a pilot study. Eur J Appl Physiol. 2019 Nov 27. [Article]

15Simmonds MJ, Sabapathy S, Serre KR, et al. Regular walking improves plasma protein concentrations that promote blood hyperviscosity in women 65-74 yr with type 2 diabetes. Clinical hemorheology and microcirculation. 2016;64(2):189-198. [Article]

16Shadiow J, Tarumi T, Dhindsa M et al. A comparison of blood iscosity and hematocrit levels between yoga practitioners and sedentary adults. Int J Exerc Sci. 2019 Mar 1;12(2):425-432. [Article]

17Barnard ND, Goldman DM, Loomis JF et al. Plant-based diets for cardiovascular safety and performance in endurance sports. Nutrients. 2019 Jan 10;11(1). [Article

18Li YY, Feng J, Zhang XL, Cui YY. Pine bark extracts: nutraceutical, pharmacological, and toxicological evaluation. J Pharmacol Exp Ther. 2015;353(1):9-16. [Article]

19Cui Y, Xie H, Wang J. Potential biomedical properties of Pinus massoniana bark extract. Phytother Res. 2005;19(1):34-38. [Article]

20Sinha N, Dabla PK. Oxidative stress and antioxidants in hypertension-a current review. Curr Hypertens Rev. 2015;11(2):132-142. [Article]

21Sumi H, Hamada H, Tsushima H et al. A novel fibrinolytic enzyme (nattokinase) in the vegetable cheese Natto; a typical and popular soybean food in the Japanese diet. Experientia. 1987;43:1110–1111. [Article]

22Fujita M, Hong K, Ito Y et al. Thrombolytic effect of nattokinase on a chemically induced thrombosis model in rat. Biol Pharm Bull. 1995;18:1387–1391. [Article

23Kim JY, Gum SN, Paik JK et al. Effects of nattokinase on blood pressure: a randomized, controlled trial. Hypertens Res. 2008 Aug;31(8):1583–8 [Article]

24Chen H, McGowan EM, Ren N et al. Nattokinase: a promising alternative in prevention and treatment of cardiovascular diseases. Biomark Insights. 2018; 13: 1177271918785130. [Article]

25Pais E, Alexy T. Holsworth RE Jr. Effects of nattokinase, a pro-fibrinolytic enzyme, on red blood cell aggregation and whole blood viscosity. Clin Hemorheol Microcirc. 2006;35(1-2):139-42. [Article]

26Chen H, McGowan EM, Ren N et al. Nattokinase: A Promising Alternative in Prevention and Treatment of Cardiovascular Diseases. Biomark Insights. 2018 Jul 5;13:1177271918785130 [Article]

27Marik PE, Varon J. Omega-3 dietary supplements and the risk of cardiovascular events: a systematic review. Clin Cardiol 2009 Jul.;32(7):365-372 [Article]

28Mori TA, BeilinLJ, Burke V et al. Interactions between dietary fat, fish, and fish oils and their effects on platelet function in men at risk of cardiovascular disease. Arterioscler Thromb Vasc Biol. 1997;17:279-286. [Article]

29Vanschoonbeek K, Feijge MA, Paquay M, et al. Variable hypocoagulant effect of fish oil intake in humans: modulation of fibrinogen level and thrombin generation. Arterioscler Thromb Vasc Biol. 2004;24:1734-1740. [Article]

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