High blood pressure, also known as hypertension, is a serious and common condition that can lead to life-threatening diseases such as heart attack, stroke, heart or kidney failure, and more.
While most doctors prescribe drug treatment when a patient has reached the prehypertension stage, there is no evidence to support pharmaceutical treatment in these patients. By addressing underlying issues with diet and lifestyle changes, you may be able to reduce your blood pressure without resorting to drug treatment. One of the most significant contributors to high blood pressure is high blood sugar and insulin resistance. Additionally, excess intake of sugar-sweetened beverages like soda, sweet tea, and other sugary drinks has been shown to directly influence blood pressure. While some research has suggested that high fructose intake may increase blood pressure, other research shows that fructose itself is not the problem; rather, it is the consumption of excess total carbohydrate that is the major issue.
While most conventional medical professionals will recommend sodium restriction as the primary method for blood pressure reduction, it appears that focusing on eating foods rich in other macrominerals is more beneficial than strictly focusing on avoiding sodium. Also, don’t go too low carb when reducing your carbohydrate intake – many of the best sources of potassium and magnesium are starchy vegetables like white and sweet potatoes, or fruits like plantains and bananas.
Calcium intake is another important predictor of high blood pressure and cardiovascular events. Beyond being a good source of calcium, full-fat grass-fed dairy has another contribution to the treatment of hypertension: vitamin K2. Fatty fish is high in essential omega-3 fats, and these fats have been shown to reduce the risk of hypertension and cardiovascular events in multiple studies. The many benefits of fatty fish for promoting overall health are hard to argue against, and those with high blood pressure may especially benefit from including more fish in their diet. Hibiscus tea has been demonstrated to reduce blood pressure in pre- and mildly hypertensive adults. Hawthorn tea may also be effective as a blood pressure-reducing beverage, and the plant has been used to treat heart disease as far back as the 1st century.
Gotu kola tea may be another helpful tea in lowering blood pressure, specifically in the case of venous insufficiency. Some researchers hypothesize that a major reason the DASH diet is beneficial for lowering blood pressure is that the content of inorganic nitrate in certain vegetables and fruits provides a physiologic substrate for reduction to nitrite, nitric oxide, and other metabolic products that produce vasodilation, decrease blood pressure, and support cardiovascular function. Beets are high in nitrates, which, as suggested above, may reduce blood pressure by improving vasodilation. Of course, there are many more recommendations for how to lower blood pressure, including strategic exercise, restful sleep, sun exposure, and meditation, yoga, or other stress management practices. High blood pressure or hypertension has earned the title of “silent killer”, because of its subtle symptoms, yet it can lead to life-threatening implications like heart disease, stroke and chronic kidney disease. Garlic is a medicinal herb, with a large number of curative properties, one of them being its ability to lower high blood pressure. Another herb for high blood pressure is basil, which also relieves a wide range of common conditions like cough, cold, congestion and skin problems. Cinnamon is another herb which has the ability to lower blood pressure, particularly in patients of diabetes.
The aromatic herb cardamom is another name on the list of herbs and spices for high blood pressure. Turmeric, which is a common spice is highly effective for bringing down blood pressure, on account of its active ingredient called curcumin. Next on the list of herbs and spices for high blood pressure is the scented herb called lavender, whose essential oil has the ability to induce relaxation, in addition to lowering blood pressure.
Cayenne pepper is a spice, which aids detoxification of blood and dilation of blood vessels. Onions are loaded with an anti oxidant compound called Quercetin, which has the ability to bring down both systolic as well as diastolic blood pressure.
Next on the list of herbs and spices for high blood pressure are the tine yet potent herbs called olives. You can include all these herbs and spices in your daily diet to derive benefits of natural management of hypertension.
Hello friends, I'm Sunaina Rathour I love to write on health benefits of different type of eating foods. On the remote Greek island of Ikaria, people reach age 90 at several times the rate they do in the U.S. The topography of the island, pictured here at dusk, makes physical activity a necessary part of the Ikarian lifestyle. The lifestyle of Ikarians like Eleftheria Gaglia (above) has helped them become some of the longest-lived people in the world.
While 1 in 3 American adults have high blood pressure, this condition only affects 3% or less of hunter-gatherer populations that are following a traditional diet and lifestyle.


This article will address six dietary changes you can make to help lower your blood pressure naturally.
Some evidence suggests that pathological changes in glucose and insulin metabolism significantly affect the development and clinical course of hypertension, and thus should be primary targets for dietary intervention. Cutting out these beverages should be the first step in any hypertension treatment, and can also help with shedding excess weight and reducing high blood sugar – both issues that further contribute to hypertension. This means you shouldn’t be concerned with eating modest levels of naturally-occurring fructose, like that from fruit and honey, as these foods are healthy in the context of a moderate carbohydrate diet. More important than overall sodium intake is the sodium-to-potassium ratio; thus, eating a high-potassium diet is a better strategy than eating a low-sodium diet. White potatoes are especially good sources of blood pressure-lowering minerals like potassium and magnesium; hypothetically you could eat three large baked potatoes per day to easily meet your potassium needs while only consuming around 180 grams of carbohydrate. If you’re not eating dairy products, be sure to eat plenty of bone-in fish, leafy greens, bone broth, and nuts to make sure you’re getting adequate calcium. While there haven’t yet been any studies directly measuring K2’s effects on blood pressure, logic would suggest that this nutrient could help prevent high blood pressure by reducing vascular stiffness and arterial calcification.
You can also eat butter, cheese, and full-fat yogurt or kefir from grass-fed cows to get adequate K2. If isolated nutrients aren’t your style, you can also take the fermented cod liver oil and butter oil blend (though this is not appropriate for those who are allergic to dairy). A meta-analysis demonstrated that fish oil supplementation may significantly reduce both systolic and diastolic blood pressure. Also, certain fatty fish like halibut and wild salmon are high in potassium, as seen in the chart above.
The following teas are ones I recommend consuming if you need to reduce your blood pressure. Hibiscus is a small tree with red flowers that are rich in flavonoids, minerals, and other nutrients. It is believed that gotu kola might assist in the maintenance of connective tissue, which strengthens weakened veins and helps improve circulation.
One study of more than 1,500 subjects showed that drinking one half to two and a half cups of oolong or green tea on a daily basis can lower a person’s risk of hypertension by 46 percent.
Other foods high in nitrates include celeriac, Chinese cabbage, endive, fennel, kohlrabi, leek, parsley, celery, cress, chervil, lettuce, spinach, and rocket. There are also several different supplements that can aid in further lowering blood pressure once these dietary and lifestyle strategies have been made. Management and treatment of this disease is based on regular monitoring and prescribed medication, but there are some lifestyle modifications which can help minimize the ill effects of hypertension on the body.
Basil acts like a natural blood cleanser and also lowers adrenaline levels in the body, both leading to reduction in blood pressure. This amazing spice can facilitate blood thinning, which is essential for reduction in blood pressure.
Curcumin has the ability to strengthen the blood vessels, besides blood thinning properties, both of which help bringing down blood pressure. As a result, the spice can lower the blood pressure rapidly and also bring down cholesterol levels. Celery seeds as well as juice are diuretic in action, which enables them to bring blood pressure to a lower level.
Full of omega 3 fatty acids, olives are good for bringing down blood pressure and supporting cardiovascular health.
It contains the alkaloid "vincamine", which is used by the pharmaceutical industry as a cerebral stimulant and vasodilator. Instances of cancer, cardiovascular disease, and diabetes are significantly lower, and dementia is rare. Researchers have found that herbal teas and more than a hundred varieties of antioxidant-rich wild greens play a large role in the Ikarian diet. The Ikarian diet is made up of plenty of seasonal fruits and vegetables, beans, fish, and olive oil.
Ikarians have preserved a traditional lifestyle that maintains the importance of family and strong social connections. This would suggest that hypertension is a disease of poor lifestyle choices, and one that can be effectively treated using simple diet and behavior changes, as well as strategic use of herbal remedies. Much like high cholesterol, elevated blood pressure (even in the prehypertension stage) is a sure sign of other problems going on in the body. Chronically high blood sugar, hyperinsulinemia, and high triglycerides are far more common in individuals with hypertension than those with normal blood pressure, and one of the major contributors to all three of these conditions is an excess intake of carbohydrate, particularly refined grains and sugars. And don’t think switching to Diet will help either, since artificially-sweetened beverages also contribute to hypertension.


Be sure to adjust your carbohydrate intake to your needs and health goals, and get your carbohydrates from nutrient-dense whole foods like fruits and starchy vegetables. Keep a 3-day food diary to check on your intake; if you’re falling short of the minimum 600 milligrams per day, you can try adding bone meal to soups or stews to boost your calcium intake. High serum calcium levels are related to hypertension, and vitamin K2 (along with adequate vitamin D) is crucial to ensure that calcium is deposited in the bone where it belongs, and not in the arteries where it can cause vascular stiffness and calcification, leading to hypertension and heart disease. However, taking fish oil supplements to get your omega-3 fats is not an ideal strategy, since some studies suggest that high doses of fish oil may increase cardiovascular and total mortality, especially when used for more than four years.
This demonstrates the benefit of choosing whole-foods over supplements when it comes to preventing disease; many foods have multiple and possibly synergistic effects that can provide significant health benefits over supplements containing their individual components. Hibiscus tea has a fruity taste that makes it popular as both hot and cold beverage, and experts recommend two to three cups per day to achieve blood pressure reducing effects. Dosing guidelines have not been established, but three cups a day is recommended by some health professionals. As you can see, there are many different teas that can benefit those with high blood pressure, so find one or two you like and drink them regularly. If you’re looking for an even healthier form of beet juice, you can also drink beet kvass, which provides probiotics in addition to hypertension-fighting nitrates. Allicin, the potent component found in garlic, is responsible for its properties like anti-oxidant, anti-viral and anti-bacterial actions. Flavonoids, the natural compounds found in celery seeds are also considered responsible for reduction of blood pressure. Both Olive oil and olive leaf extract are considered useful for lowering cholesterol and blood pressure. Since the discovery of vincamine in the leaves, the plant has been used herbally to treat arteriosclerosis and for dementia due to insufficient blood supply to the brain. When they are large enough to handle, prick the seedlings out into individual pots and grow them on in the greenhouse for their first winter.
Dan Buettner traveled to Ikaria with a team of longevity experts to discover what makes this island one of the world’s Blue Zones. Some of the herbal teas commonly consumed by Ikarians act as mild diuretics that could lower blood pressure. These staples make it similar to the Mediterranean diet, which can reduce the chances of heart disease and prolong life expectancy by about six years. Children might see a grandparent every day, an arrangement that improves the health and well-being of both the younger and older generations.
Daily naps have been shown to lower the risk of heart disease and the likelihood of depression—and to increase happiness. Eating one pound (16 ounces) a week of fatty fish like salmon, sardines, halibut, and mackerel is an important dietary strategy for reducing both high blood pressure and the risk of cardiovascular disease.
I recommend making a large jug of iced, unsweetened hibiscus tea and drinking it in place of water for at least 3 cups of fluid.
Besides these, there are certain herbs and spices which can help reduce blood pressure to a considerable extent.
As a result, garlic is effective for reduction of blood pressure, LDL (bad) cholesterol and triglyceride levels. Plant them out into their permanent positions in late spring or early summer, after the last expected frosts.
Slowing down as a matter of lifestyle has been shown to reduce arthritis and other aging ailments. Add a little honey or stevia if you prefer sweetness, but this tea is delicious on its own. Garlic has the ability to relax and dilate blood vessels, which improves blood flow through them and results in lowering of blood pressure. Taken internally, they are used in the treatment of internal bleeding, heavy menstrual bleeding and nosebleeds.
We have found that it is best to pot up smaller divisions and grow them on in light shade in a greenhouse or cold frame until they are growing away well. Cuttings of mature wood of the current seasons growth, 5 - 10 cm long, October in a cold frame.



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