Keeping your blood pressure at a normal, healthy level is paramount to overall health. It also helps to reduce your risk of experiencing a heart attack, heart failure, kidney disease, vision problems, or having a stroke. High blood pressure is a known risk factor for all of these conditions, and many other life-threatening issues as well.
One of the most common treatments offered by conventional medicine for people with hypertension, or high blood pressure, is to prescribe a medication. Often, people find that these medications come with other, unwanted side effects. Fortunately, there are many natural options for controlling and maintaining a healthy blood pressure.
Engaging in regular physical activity and following a heart-healthy diet can help encourage healthy blood pressure. Centering your diet on fruits and vegetables and consuming less meat and dairy can go quite far when it comes to reducing blood pressure. The DASH diet, which stands for Dietary Approaches to Stop Hypertension, focuses on reducing the amount of animal products and decreasing the amount of sodium in the diet. Choosing items that are low in saturated fats and trans fats is also emphasized. The DASH diet also heartily emphasizes a steady intake of fruits and vegetables, requesting that patients consume four or five servings from each group daily.
Of course, fruits and vegetables aren’t the only natural remedies for high blood pressure. Many other foods and herbs can also be used to reduce hypertension. The top seven foods for reducing blood pressure are garlic, onions, olive oil, oregano, cardamom, cinnamon, and hawthorn.
Garlic and onions, for example, both contain individual properties that can help to reduce blood pressure. A study led by researchers from the Clinical Research Center of New Orleans found that allicin, a compound in garlic, effectively helped nine patients with severe hypertension reduce their blood pressure.
Another study found that an antioxidant found in onions, known as quercetin, also helped patients reduce both their diastolic and systolic blood pressure when compared to people taking a placebo. Research has also shown that another popular kitchen staple can promote heart health too! Olive oil is known to be one of the healthiest oils you can consume, but did you know it can also help to promote healthy blood pressure?
Cinnamon is a favorite spice that also boasts incredible health benefits. Studies have shown that cinnamon can help to lower blood pressure and blood sugar levels.
Next on the list, we have oregano and cardamom. One study found that 20 people who took a cardamom supplement after being diagnosed with severe hypertension showed significant reductions in their blood pressure after three months. Oregano has also been shown to help reduce hypertension. Hawthorn is another spice that also helps to reduce blood pressure. A study of 79 people with diabetes found that patients who took 1200mg of hawthorn daily experienced a reduction in their mean diastolic blood pressure after just sixteen weeks.
Following a healthy diet and supplementing with health-promoting herbs and spices is the best way to support your body.