Try These Natural Fixes for High Blood Pressure
Today, countless people struggle with high blood pressure, often treated medically as a permanent condition. However, this perspective can feel defeatist as it overlooks the core issue of cause and effect. Since an unhealthy lifestyle is a leading contributor to high blood pressure, shifting focus toward healthier habits presents a sensible path to overcoming it.
Natural herbs and spices may be your secret weapons against high blood pressure, and they pack a punch for a reason! Loaded with natural goodness, these wholesome wonders are a powerful, holistic way to keep your blood pressure in check and your heart happy!
Here’s a list you can add to your daily routine:
1. Lemongrass
This herb with a fresh lemony fragrance is making waves for its blood pressure benefits! According to a 2022 study, it helps your blood vessels expand, it can calm your nervous system, taking the edge off anxiety and it helps your kidneys improve urine flow, all ways that could lead to lower blood pressure.
2. Ginger
Ginger is well-known for its health perks. 2019 research showed it might lower both systolic BP and diastolic BP, the two figures of a blood pressure reading. It's packed with antioxidants that fight off inflammation, balance blood sugar levels and lower cholesterol, making it a fantastic heart health fighter, particularly for those over 40.
3. Garlic
Garlic is like the rockstar of the kitchen when it comes to tackling high blood pressure! Packed with a compound called allicin, garlic helps your blood vessels relax and widen and its antioxidant and anti-inflammatory properties also add an extra layer of defense.
4. Turmeric
When it comes to high blood pressure, turmeric is a game-changer! This superfood owes its potency to curcumin, an incredible compound loaded with antioxidant and anti-inflammatory benefits that target one of the main culprits of hypertension. It also promotes better circulation, easing the strain on your heart.
5. Sesame
Sesame seeds are little powerhouses that are jam-packed with magnesium—great for relaxing blood vessels and improving circulation—and contain heart-healthy oils and antioxidants. In one study, people with high blood pressure who consumed 2.5 grams of sesame seeds daily for a month experienced a 6% decrease in systolic blood pressure.
6. Celery
Celery is a crunchy, green powerhouse loaded with phytochemicals called phthalides, which help lower blood pressure. It’s also packed with potassium and magnesium, two minerals that play a big role in maintaining heart health.
7. Cardamom
This spice does more than flavor food. It contains antioxidants, which may help protect cells from damage, potentially lowering blood pressure. It also has diuretic effects, to remove excess fluid from the body, and other cardiovascular benefits like improving circulation and increasing coronary artery blood flow.
One study gave 20 adults newly diagnosed with high blood pressure 3 grams of cardamom powder per day for 12 weeks. At the conclusion, blood pressure levels had significantly decreased to within normal range.
8. Hawthorn
This little berry is packed with heart-healthy antioxidants and nutrients that help improve the amount of blood pumped out of the heart during contractions, relax blood vessels, and increase blood circulation. So, when you're sipping on hawthorn tea, you're giving your blood pressure a natural and gentle nudge in the right direction!
9. Hibiscus
This vibrant flower makes for a tangy tea that’s packed with antioxidants and can give you a diuretic boost, helping your kidneys flush out excess fluid and salt, lightening the load on your arteries. Studies have shown that these properties can significantly lower both systolic and diastolic blood pressure, similar to pharmaceutical interventions.
10. Cinnamon
Cinnamon is a delicious heart-healthy spice packed with antioxidants that battle oxidative stress and has shown potential in reducing damage from strokes and supporting cardiovascular recovery.
One review found that supplementing with at least 1.5 grams of cinnamon per day could lower triglycerides, total cholesterol, LDL cholesterol, and blood sugar in people with metabolic disease.
11. Basil
This aromatic herb doesn't just jazz up your pasta; it's rich in compounds like eugenol that help relax blood vessels, promoting smoother blood flow and taking some pressure off your heart. Plus, its antioxidant properties protect cells from damage caused by free radicals.
12. Parsley
This herb is packed with beneficial compounds like flavonoids and vitamin K, that relax blood vessels and improve circulation. Its diuretic properties also help your body flush out excess sodium and water, and its nitrate content is thought to have a positive effect on blood flow and circulation. Some studies suggest it can act similarly to prescribed nitrates that improve heart health.
In Summary
Treating high blood pressure naturally is an attractive option because it often involves lifestyle changes that benefit overall health without the side effects commonly associated with medication. By focusing on a balanced diet, regular exercise, stress reduction, and incorporating beneficial herbs and foods, these natural methods can lead to sustainable, long-term health improvements, making them a gentle yet effective approach to heart health.
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