For those in countries like the US, UK and Australia, 1 in 3 people over the age of 30 get diagnosed with high blood pressure (known medically as hypertension). That means 1 in 3 can benefit from lowering their blood pressure, especially considering it is responsible for 1,000 deaths per day in the US alone. In fact, correcting high blood pressure is the single most important thing you can do to improve your cardiovascular health and lifespan. Rather than always cutting foods out, research shows you may really benefit from eating more of certain foods. Otherwise known as roselle or sour tea, there are a lot of “health” claims that surround Hibiscus tea. One of the few that is actually supported by clinical trials is its beneficial impact on blood pressure. In a study of 75 subjects with diagnosed hypertension (and not taking any blood pressure-lowering medication at the time), one large hibiscus tea before breakfast each day for 4 weeks was associated with an 11% and 12.5% reduction in systolic and diastolic blood pressure, respectively (1). Those effects were equal to the active control group who were taking 50 mg of Captopril (pharmaceutical drug) daily for the same time frame. While a group receiving no treatment would have been nice for the sake of comparison, what’s really impressive is that numerous other studies have replicated these results (2, 3, 4). As tea, about one gram of dried calyx (the part of the flower directly beneath the petals) should be brewed.
A daily 10 mg dose of hibiscus anthocyanins – equivalent to 1g of a 1% extract or 500 mg of a 2% extract – is optimal.
Summary: Hibiscus tea has been repeatedly shown to lower blood pressure in those with existing high blood pressure by around 10% systolic and 12% diastolic.
The body can convert them into a signalling molecule called Nitric Oxide, which is a major mechanism related to blood flow. It signals to the cells in your arteries to soften and relax (vasodilation), an action that can greatly reduce blood pressure (5, 6). The largest source of nitrates (and therefore nitric oxide) in the human diet is vegetables.
A 2013 review study of 254 participants found that beetroot juice intake reduces blood pressure by 4-10 points (mm Hg) in just a few hours.
While long-term effects have not yet been examined, it seems highly unlikely beetroot juice would be dangerous. Summary: Beetroot is a rich source of nitrates that play an important role in our metabolic health. Turmeric is a popular Indian curry spice that has been traditionally used in both cooking and medicine. The main active ingredient in turmeric is curcumin, which studies show have impressive medicinal properties (9). In a study of 32 post-menopausal women, supplementing 150 mg of curcumin for 8 weeks successfully improved blood flow to levels seen in those who exercise three times per week (10). Another human study using 500 mg turmeric three times per day (22.1 mg curcumin each time) reported large decreases in blood pressure in subjects with a form of kidney disease known as nephritis (11).
The benefit that curcumin has on blood flow and blood pressure are believed to be related to nitric oxide, similar to beetroot. Summary: Turmeric is very rich in curcumin, shown to improve blood flow and decrease blood pressure in those with existing kidney problems. Much like beetroot and curcumin, pomegranate is also a fantastic source of artery-relaxing nitrates.
Softer arteries remain thin and elastic, and encounter less resistance, which enables the heart to pump at reduced pressure. Studies on subjects with high blood pressure show that consuming around 150 ml (5 oz) of pomegranate juice daily for 2 weeks can lower both systolic (top reading) and diastolic (bottom reading) blood pressure by clinically significant amounts (15, 16). Additionally, the unique fatty acid in pomegranate – Punicic acid – has been shown to protect against several other factors in the heart disease process. Summary: Pomegranate juice is a strong source of nitrates, which is thought to help keep blood vessels soft and elastic. Magnesium is an essential mineral involved in over 300 bodily process, including blood pressure regulation and blood sugar control (19).
A lack of magnesium in the diet (deficiency) is very strongly associated with blood pressure complications.
As you would expect then, correcting low magnesium has been shown to significantly reduce high blood pressure in numerous studies (21, 22, 23, 24).
Given that approximately two-thirds of US adults eat below the recommended intake of magnesium, you can see how the addition of magnesium-rich foods to your diet could make a huge difference. Alongside spinach, almonds and cashews are among the best sources of magnesium in the human diet. Magnesium supplements are also alternative, but where possible we should always choose natural whole foods first. In the context of blood pressure and heart health, potassium works in tandem with sodium (salt) to regulate the electrical activity of the heart.
Human trials show that an increased potassium intake significantly reduces high blood pressure (except for those with chronic kidney disease), especially individuals deficient in potassium.


It goes without saying we can all benefit from eating more vegetables, but I like to place emphasis on eating more root vegetables (such as potatoes and sweet potatoes). For example, replacing grains in the diet with root vegetables dramatically increases potassium intake, as illustrated by Dr. You can see that grains and rice – even whole grains – cannot compete with the potassium in root vegetables, or other vegetables for that matter. Summary: Increasing your potassium intake is a fundamental aspect of treating high blood pressure (unless you have chronic kidney disease). Ergothioneine is a powerful antioxidant that protects cells from oxidative damage (otherwise known as ageing).
In particular it appears to protect and preserve nitric oxide, which is fundamental to healthy blood flow and pressure.
Mushrooms are by far the richest source of ergothioneine in our diet, and are actually ranked in the top 5 for antioxidant capacity when compared with 29 other common vegetables.
Summary: Mushrooms are the greatest food source of ergothioneine, a powerful antioxidant that protects and preserves nitric oxide. The words ‘chocolate’ and ‘healthy’ in the same sentence sounds almost too good to be true, right? A large analysis of 20 previous studies concluded that consumption of cocoa (usually very dark chocolate or cocoa supplementation) is associated with a small 2-3 point reduction of systolic blood pressure.
If we dig deeper it seems benefits are only seen with dark chocolate or a cocoa extract equivalent to around 500-1000 mg of flavanols per day. According to Calorieking, 30 grams (1 ounce) of 70-85% dark chocolate has 179 calories (750 kilojoules) and 7.2 grams of sugar.
Therefore, in order for chocolate to be (potentially) beneficial, it must be at least 85% cocoa. Summary: Dark chocolate (must be 85% cocoa or more) may help lower blood pressure, although the effects are quite weak. Disclaimer: Information presented here is for educational purposes only and not meant to diagnose or treat any disease or illness. This entry was posted in Food and Nutrition, Health and Wellness and tagged chocolate, curcumin, Food, hibiscus tea, high blood pressure, hypertension, lower, pomegranate, turmeric.
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It should be enjoyed either once in the morning or twice per day but with at least 8 hours between doses. Beetroot is the best of the bunch, with most research focusing on beetroot juice supplementation (5). To put that into perspective, a reduction of at least 5 points is said to reduce your risk of a life-ending stroke by 14% and cardiovascular diseases by 9% (7, 8). The weight of evidence suggest beetroot juice can reduce high blood pressure by 4-10 mm Hg in a matter of hours.
Supplementation of curcumin has shown to increase circulating nitric oxide, in some cases by up to 40% in just four weeks (12, 13).However there is just one problem with curcumin… Humans are very bad at absorbing it. Studies suggest that 150 ml (5 oz) of pomegranate juice daily for 2 weeks can markedly lower both systolic and diastolic blood pressure. Cashews and almonds are very high in magnesium, with one small handful providing 20% of your daily requirements. In fact, a combination of potassium and magnesium can lower blood pressure as much as medications (26, 27, 28). The average American now eats roughly 400% less than our hunter-gatherer ancestors, which is unsurprising considering that the greatest food source of potassium in our diet is fruit and vegetables (29). They tend to replace other starchy carbs on the plate that have far less potassium and far more sodium.
Root vegetables like potatoes are one of the best food sources, and can easily be substituted for other starchy carbs at meal times.


In fact, the role of ergothioneine is so unique to cardiovascular health that many believe it should be classified as a whole new vitamin (30, 31). Considering mushrooms are also one of the best sources of potassium (more than bananas per gram), it only makes sense to eat them often. Combined with their high potassium content, mushrooms are undoubtedly beneficial to cardiovascular health. The active ingredients within cocoa are the flavanols, which may lower blood pressure through inhibition of angiotension converting enzyme (ACE)- much like ACE inhibitor drugs (32 ).
An earlier analysis of 13 relevant studies made a similar conclusion, noting that cocoa products were most effective in those with high blood pressure or pre-hypertension (33, 34).
This suggests that for chocolate to have any benefits it must be really dark, equal to about 25-40 grams of 85% dark chocolate (typically shown on the package as 85% cocoa). The same amount of milk chocolate has more than double the sugar (not to mention half the potassium and a fraction of the flavanols). When you have diabetes, you then know how essential it is to keep your blood sugar degree at a healthy degree. Your special commitment to passing the message along had become incredibly productive and have specifically enabled associates like me to reach their objectives. I do not know the things I would have handled in the absence of the concepts revealed by you over that industry. Alternatively, hibiscus supplements are also an option, and should be dosed according to their anthocyanin content. For any noticeable health benefits, it’s essential to consume curcumin with an enhancer such as Black Pepper. The graph shows how much of our recommended daily potassium intake (%) is met with a 100-calorie portion of each food. Your new invaluable information denotes a great deal to me and much more to my office workers. Certainly was an absolute frustrating matter for me, nevertheless seeing the very skilled technique you resolved that took me to cry for delight.
Folks with diabetes follow a specific diet regime program to keep their blood sugar degree in standard assortment. I will be happier for this guidance and even wish you are aware of a great job you were doing training people using your blog post.
From the morning commute to work, the missed flight connection, to standing in line at the grocery checkout unchecked stress can make your blood pressure skyrocket. Summits that I recommend usually offer sessions for free viewing without the need to make a purchase. Whilst they do the job lower your blood sugar, nevertheless it can be more healthy and less complicated to decrease blood sugar naturally. For anyone who is not utilized to brisk walking, then you definitely can start at a slow tempo and pick up the tempo when you go along.
More weight is not going to only shoot up your blood sugar but also helps make you a host of various condition disorders, specially the really serious ones like heart assault and stroke. Carbs are converted into sugar, which could drastically increase the amount of sugar while in the blood. Limit the consumption of carb-rich food items like pasta, white rice, breads, hard beans control your blood sugar, and potatoes. Usually try to remember that in terms of blood sugar degree management, you'll want to keep all the things in moderation. Physical exercise and food plan are just some of the natural solutions to assistance reduced blood sugar degree. Nevertheless, you might want to be more cautious due to the fact you may be dramatically bringing down your blood sugar degree. Also reduced blood glucose level can cause you to drop consciousness, coma, and in some cases death.
Should you have diabetes, it really is protected constantly to bring a couple of pieces of hard candy with you. High blood pressure is often referred to as the “silent killer” because it has no symptoms. But just because it has no symptoms does not mean that it cannot pose significant health risks. Please Note: RESPeRATE should only be used as a part of an overall health program for achieving goal blood pressure, as recommended by a doctor.



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