Natural strategies to support heart health, from a chiropractor who’s been there.
High blood pressure—also known as hypertension—is incredibly common these days. In fact, around 1 in 3 adults in New Zealand has elevated blood pressure, and it’s becoming more widespread thanks to the demands of modern life: busy schedules, processed foods, not enough movement, and plenty of stress.
Over time, if left unmanaged, hypertension can quietly contribute to a range of long-term health issues—especially those affecting the heart and circulation. But here’s the good news: many of these problems are preventable, and even small lifestyle changes can make a big difference.
You might be surprised to hear this—but yes, even I, a chiropractor, wrestle with high blood pressure.
In my case, a lot of it comes down to two key factors: mouth breathing at night and my weight.
The Weight–Blood Pressure Connection
Through trial, error, and a fair bit of research, I discovered something powerful: for every 1 kilogram (about 2.2 pounds) of body weight I lose, my systolic blood pressure drops by around 1–2 mmHg.
This isn’t just anecdotal—clinical studies confirm it. According to the National Heart, Lung, and Blood Institute, losing just 5 kg can lower systolic blood pressure by up to 10 mmHg, which is similar to the effect of many first-line blood pressure medications.
The best part? There are no side effects—just better energy, improved sleep, and better long-term health.
So naturally, when patients hear this, they often ask me: “What’s the best way to lose weight?”
Two Diet Strategies That Changed My Life
1. The Keto Diet: Fast & Effective for Rapid Weight Loss
The ketogenic diet focuses on drastically reducing carbs and increasing healthy fats and protein. This shifts your body into a state called ketosis, where it burns fat for fuel instead of sugar.
I’ve found that keto works especially well when I want a strong, noticeable drop in weight over a short period. It requires some planning, but the results can be motivating and fast. Think of it as a powerful reset for your metabolism.
2. Intermittent Fasting: Flexible, Sustainable & Long-Term
These days, this is my go-to approach.
I usually follow a 16:8 intermittent fasting schedule—eating within an 8-hour window (from 10am to 6pm) and fasting the remaining 16 hours.
The biggest change for me personally? No eating after 6pm.
That might sound simple, but eliminating night-time snacking has been a game changer. I used to routinely snack after dinner—chips, crackers, leftovers—which meant my body never had a proper break from digestion overnight.
Now, with this structure, my digestion gets a rest, my sleep has improved, and I wake up lighter, clearer, and more energised.
Bonus Tip: How Breathing Affects Blood Pressure
Here’s something many people overlook: the way you breathe can affect your blood pressure.
I’m a mouth breather, especially at night—and I’ve learned that this habit can contribute to poor sleep, increased stress responses, and elevated blood pressure.
A while ago, I completed a course in Buteyko breathing—a method designed to improve functional breathing by encouraging nasal breathing, light breathing, and rhythmic control of the breath.
The core idea is that many of us over-breathe—taking in too much air too quickly, especially through the mouth. This leads to a drop in carbon dioxide levels, which disrupts oxygen delivery to tissues and creates a constant low-level stress response in the body.
Since incorporating Buteyko techniques into my routine, I’ve noticed:
– Better sleep
– Less dry mouth in the morning
– Calmer breathing during the day
– And most importantly—a noticeable drop in my blood pressure
If you snore, wake up feeling tired, or breathe through your mouth while sleeping, I’d highly recommend exploring Buteyko breathing or similar breath-work strategies.
Chiropractic & Blood Pressure: What’s the Link?
There is growing evidence that specific chiropractic adjustments, particularly to the upper cervical spine (C1/Atlas), may help regulate blood pressure in some individuals.
In one notable study published in the Journal of Human Hypertension, researchers found that a single upper cervical adjustment led to an average 17 mmHg drop in systolic and 10 mmHg drop in diastolic pressure, without the use of medication.
While more research is still needed, it’s exciting to see that spinal health—especially around the nervous system—may play a role in cardiovascular function.
In Summary
– Hypertension is common—but very manageable with the right lifestyle strategies
– Losing even a small amount of weight can have a big impact on blood pressure
– I recommend the Keto diet for fast results and Intermittent Fasting for long-term success
– Cutting out evening snacking was one of the most effective things I’ve done
– Breathing better (especially through the nose) improved my sleep and blood pressure
– Chiropractic adjustments—particularly in the upper neck—may also help regulate blood pressure
If any part of this resonates with you—whether it’s weight loss, blood pressure, or improving your breathing—feel free to reach out. I’m always happy to share what’s worked for me and help you explore what might work best for you.
Here’s to better health—one breath, one kilo, and one adjustment at a time.
Dr. Patrick Fong