How can herbs help manage hypertension. Which natural remedies are most effective for lowering blood pressure. What does scientific research say about using herbs for hypertension. How do basil, parsley, and other herbs impact blood pressure levels.

Understanding High Blood Pressure and Its Prevalence

High blood pressure, also known as hypertension, is a widespread health concern affecting nearly half of all American adults. It’s recognized as the most common preventable risk factor for heart disease. But what exactly constitutes high blood pressure?

High blood pressure is defined as having at least one of the following:

• Systolic blood pressure (the top number) over 130 mm Hg
• Diastolic blood pressure (bottom number) over 80 mm Hg
• Both systolic and diastolic values above these levels

While medications like ACE inhibitors and calcium channel blockers are commonly prescribed to manage hypertension, many people are turning to natural remedies to complement their treatment plans. Herbs and spices, in particular, have gained attention for their potential blood pressure-lowering effects.

The Power of Basil in Blood Pressure Management

Basil (Ocimum basilicum) is more than just a flavorful herb – it may also play a role in managing hypertension. But how does basil impact blood pressure?

Sweet basil is rich in eugenol, a plant-based antioxidant linked to numerous health benefits, including lowered blood pressure. Research suggests that eugenol may act as a natural calcium channel blocker, preventing the movement of calcium into heart and arterial cells, thus allowing blood vessels to relax.

Animal studies have shown promising results, with sweet basil extracts helping to relax blood vessels and thin the blood, subsequently reducing blood pressure. However, it’s important to note that more human studies are needed to confirm these effects in people.

Parsley: A Nutrient-Dense Herb with Potential Cardiovascular Benefits

Parsley (Petroselinum crispum) is a Mediterranean herb packed with nutrients that may contribute to lower blood pressure. What makes parsley potentially effective for hypertension?

This versatile herb contains a variety of compounds, including vitamin C and dietary carotenoids, which have been associated with reduced blood pressure. Several studies have demonstrated that carotenoid antioxidants not only lower blood pressure but also reduce LDL (bad) cholesterol, a known risk factor for heart disease.

Animal research has shown that parsley can reduce both systolic and diastolic blood pressure by acting similarly to calcium channel blockers, helping to relax and dilate blood vessels. However, human studies on parsley’s effects on blood pressure are limited, and more research is needed to fully understand its potential benefits.

Celery Seeds: A Spice with Surprising Hypertension-Fighting Properties

Celery seeds (Apium graveolens) are a nutrient-rich spice that may offer more than just flavor to your meals. How can these tiny seeds impact blood pressure?

Research on celery seeds has yielded intriguing results. A study conducted on rats found that celery seed extract lowered blood pressure in animals with preexisting hypertension, but not in those with normal blood pressure. This suggests that celery seeds may have a targeted effect on high blood pressure.

Scientists propose that compounds in celery seed extract may help lower blood pressure by acting as natural calcium channel blockers. Additionally, celery seeds are a good source of dietary fiber, which has been linked to lower blood pressure in numerous studies.

While these findings are promising, it’s important to note that more human studies are needed to confirm the blood pressure-lowering effects of celery seeds in people.

Chinese Cat’s Claw: An Ancient Remedy for Modern Hypertension

Chinese cat’s claw, scientifically known as Uncaria rhynchophylla, has been used in traditional Chinese medicine for centuries to treat various ailments, including high blood pressure. But does this ancient remedy hold up to modern scientific scrutiny?

Research has shown that Chinese cat’s claw may indeed have blood pressure-lowering effects. Studies suggest that it works by dilating blood vessels and acting as a natural calcium channel blocker, similar to some prescription medications used to treat hypertension.

One study found that taking 1,000 mg of cat’s claw extract daily for 12 weeks led to a significant reduction in blood pressure compared to a placebo group. However, it’s crucial to note that more large-scale human studies are needed to fully understand the effectiveness and safety of Chinese cat’s claw for managing hypertension.

Garlic: A Pungent Powerhouse for Heart Health

Garlic (Allium sativum) has been valued for its medicinal properties for thousands of years. In recent times, scientific research has begun to uncover its potential benefits for cardiovascular health, particularly in relation to blood pressure management.

How does garlic impact blood pressure? Studies suggest that garlic may help lower blood pressure by increasing the production of nitric oxide, a compound that helps relax blood vessels. Additionally, garlic contains allicin, a sulfur compound that may have blood pressure-lowering effects.

A meta-analysis of 20 trials found that garlic supplements reduced systolic blood pressure by an average of 5.1 mm Hg and diastolic blood pressure by 2.5 mm Hg in people with hypertension. These effects were comparable to those achieved by some blood pressure medications.

While these results are promising, it’s important to note that the quality and preparation of garlic supplements can vary widely. Consulting with a healthcare provider before adding garlic supplements to your regimen is advisable, especially if you’re taking blood-thinning medications.

Ginger: Spicing Up Your Blood Pressure Management

Ginger (Zingiber officinale) is a popular spice known for its distinctive flavor and potential health benefits. But can this zesty root help manage hypertension?

Research suggests that ginger may indeed have blood pressure-lowering effects. Studies have shown that ginger can help relax blood vessels, increase blood flow, and reduce inflammation – all of which can contribute to lower blood pressure.

A systematic review and meta-analysis of 6 studies found that consuming ginger led to significant reductions in both systolic and diastolic blood pressure. The effects were most pronounced in people who consumed ginger for more than 12 weeks.

While these findings are encouraging, it’s important to note that most studies have used ginger supplements rather than fresh ginger. More research is needed to determine the optimal dose and form of ginger for blood pressure management.

Cinnamon: A Sweet Spice with Potential Cardiovascular Benefits

Cinnamon, derived from the bark of several tree species from the genus Cinnamomum, is a popular spice known for its sweet and warm flavor. But beyond its culinary uses, cinnamon has been studied for its potential health benefits, including its effects on blood pressure.

How might cinnamon impact blood pressure? Research suggests that cinnamon may help lower blood pressure through several mechanisms:

• Improving insulin sensitivity: Cinnamon has been shown to enhance insulin function, which can indirectly affect blood pressure.
• Antioxidant properties: Cinnamon is rich in polyphenols, which are powerful antioxidants that may help protect against cardiovascular disease.
• Vasodilation: Some studies suggest that cinnamon may help relax blood vessels, leading to improved blood flow and lower blood pressure.

A meta-analysis of 9 studies found that cinnamon consumption was associated with significant reductions in both systolic and diastolic blood pressure. The effects were most pronounced in people who consumed cinnamon for more than 12 weeks.

While these results are promising, it’s important to note that most studies have used cinnamon supplements rather than the spice in its natural form. More research is needed to determine the optimal dose and form of cinnamon for blood pressure management.

Is cinnamon safe for everyone?

While cinnamon is generally considered safe for most people when consumed in normal food amounts, it’s important to be aware of potential risks:

• Coumarin content: Cassia cinnamon, the most common type, contains higher levels of coumarin, which may be harmful in large amounts, especially for people with liver problems.
• Blood sugar effects: Cinnamon may lower blood sugar levels, which could be a concern for people with diabetes who are taking medications to control their blood sugar.
• Interactions with medications: Cinnamon may interact with certain medications, including blood thinners and diabetes medications.

As with any supplement or significant dietary change, it’s advisable to consult with a healthcare provider before adding cinnamon supplements to your regimen, especially if you have any existing health conditions or are taking medications.

Hawthorn: An Ancient Remedy for Modern Heart Health

Hawthorn (Crataegus spp.) has been used in traditional medicine for centuries, particularly for heart-related conditions. In recent years, scientific research has begun to explore its potential benefits for blood pressure management.

How does hawthorn impact cardiovascular health? Studies suggest that hawthorn may help lower blood pressure through several mechanisms:

• Vasodilation: Hawthorn has been shown to relax and dilate blood vessels, which can lead to improved blood flow and lower blood pressure.
• Antioxidant properties: Hawthorn is rich in flavonoids, which are powerful antioxidants that may help protect against oxidative stress and inflammation in the cardiovascular system.
• ACE inhibition: Some research suggests that hawthorn may have mild ACE (Angiotensin-Converting Enzyme) inhibitor effects, similar to certain blood pressure medications.

A meta-analysis of 14 randomized controlled trials found that hawthorn supplementation was associated with significant reductions in diastolic blood pressure. The effects were most pronounced in people with type 2 diabetes and in studies lasting at least 10 weeks.

While these results are encouraging, it’s important to note that most studies have used hawthorn extracts or supplements rather than the plant in its natural form. More research is needed to determine the optimal dose and form of hawthorn for blood pressure management.

Are there any precautions to consider when using hawthorn?

While hawthorn is generally considered safe for most people when used as directed, there are some important considerations:

• Interactions with medications: Hawthorn may interact with certain heart medications, including digoxin and beta-blockers. It may also enhance the effects of blood pressure medications, potentially leading to hypotension (low blood pressure).
• Pregnancy and breastfeeding: There isn’t enough reliable information about the safety of hawthorn during pregnancy and breastfeeding, so it’s best to avoid use during these times.
• Surgery: Hawthorn may interfere with blood pressure control during and after surgery. It’s recommended to stop using hawthorn at least two weeks before a scheduled surgery.

As always, it’s crucial to consult with a healthcare provider before adding hawthorn supplements to your regimen, especially if you have any existing health conditions or are taking medications.

Cardamom: A Flavorful Spice with Potential Cardiovascular Benefits

Cardamom, a spice native to the Indian subcontinent and Indonesia, has been used in traditional medicine systems for centuries. Recent scientific research has begun to explore its potential benefits for cardiovascular health, including its effects on blood pressure.

How might cardamom impact blood pressure? Studies suggest that cardamom may help lower blood pressure through several mechanisms:

• Diuretic effects: Cardamom may act as a natural diuretic, helping the body eliminate excess water and sodium, which can contribute to lower blood pressure.
• Antioxidant properties: Cardamom is rich in antioxidants, which may help protect against oxidative stress and inflammation in the cardiovascular system.
• Calcium channel modulation: Some research suggests that cardamom may have calcium channel blocking effects, similar to certain blood pressure medications.

A study published in the Indian Journal of Biochemistry & Biophysics found that participants who consumed 3 grams of cardamom powder daily for 12 weeks experienced significant reductions in both systolic and diastolic blood pressure. The study also noted improvements in antioxidant status and fibrinolysis (the body’s ability to break down blood clots).

While these results are promising, it’s important to note that more large-scale, long-term studies are needed to fully understand the effects of cardamom on blood pressure and to determine the optimal dose for cardiovascular benefits.

How can cardamom be incorporated into a heart-healthy diet?

Cardamom is a versatile spice that can be easily added to various dishes. Here are some ways to incorporate cardamom into your diet:

• Add ground cardamom to your morning coffee or tea
• Use cardamom pods in rice dishes or curries
• Incorporate ground cardamom into baked goods like breads and cookies
• Add a pinch of cardamom to smoothies or yogurt
• Use cardamom in spice rubs for meats or roasted vegetables

While adding cardamom to your diet may offer potential health benefits, it’s important to remember that it should be part of a balanced, heart-healthy diet and lifestyle. Cardamom should not be considered a replacement for prescribed blood pressure medications or other treatments recommended by your healthcare provider.

Flaxseed: A Tiny Seed with Big Potential for Heart Health

Flaxseed, also known as linseed, has been cultivated for thousands of years and is now recognized as a rich source of omega-3 fatty acids, fiber, and lignans. Recent scientific research has begun to explore its potential benefits for cardiovascular health, including its effects on blood pressure.

How might flaxseed impact blood pressure? Studies suggest that flaxseed may help lower blood pressure through several mechanisms:

• Alpha-linolenic acid (ALA): Flaxseed is rich in ALA, an omega-3 fatty acid that may help reduce inflammation and improve blood vessel function.
• Fiber content: Flaxseed is high in both soluble and insoluble fiber, which may help lower blood pressure by improving cholesterol levels and promoting healthy digestion.
• Lignans: These plant compounds found in flaxseed have antioxidant properties and may help reduce inflammation in the body.

A systematic review and meta-analysis of 15 studies found that flaxseed consumption was associated with significant reductions in both systolic and diastolic blood pressure. The effects were most pronounced in studies that used whole flaxseed for at least 12 weeks.

One particularly notable study, published in the journal Hypertension, found that consuming 30 grams of milled flaxseed daily for six months led to significant reductions in systolic and diastolic blood pressure in people with peripheral artery disease. The reductions were even greater in participants who had pre-existing hypertension.

How can flaxseed be incorporated into a heart-healthy diet?

Flaxseed is a versatile ingredient that can be easily added to various foods. Here are some ways to incorporate flaxseed into your diet:

• Add ground flaxseed to smoothies, yogurt, or oatmeal
• Use flaxseed meal as a partial replacement for flour in baked goods
• Sprinkle ground flaxseed on salads or cooked vegetables
• Mix flaxseed into homemade energy bars or granola
• Use whole flaxseeds as a crunchy topping for soups or stir-fries

10 Herbs That May Help Lower High Blood Pressure

Managing high blood pressure usually requires a mix of medications and a healthy diet. Certain natural ways to lower blood pressure, such as eating garlic, basil and other herbs, may also work.

High blood pressure, also called hypertension, affects nearly half of all American adults (1).

It’s the most common preventable risk factor for heart disease (2).

This article looks at the scientific research behind 10 herbs and spices that may help lower blood pressure.

High blood pressure is defined as having at least one of the following (2):

• systolic blood pressure (the top number) over 130 mm Hg
• diastolic blood pressure (the bottom number) over 80 mm Hg
• both systolic and diastolic values above these levels

You can manage blood pressure with medications, such as angiotensin-converting enzyme (ACE) inhibitors and calcium channel blockers.

Many dietary and lifestyle changes can also reduce your blood pressure and lower your risk of heart disease.

In fact, studies have shown that some herbs and spices may reduce blood pressure levels, so you may want to consider adding these to your diet, too.

Make sure to speak with your healthcare provider before using any of the following herbs.

Below are 10 herbs that may help lower blood pressure.

Summary

You can manage high blood pressure with medication, as well as dietary and lifestyle changes. Some herbs and spices may likewise help lower blood pressure.

Basil (Ocimum basilicum) is a flavorful herb that comes in various forms. It’s popular in alternative medicine because it’s rich in various powerful compounds.

Sweet basil is high in eugenol. Research has linked this plant-based antioxidant to many health benefits, including lowered blood pressure (3).

Studies suggest that eugenol may help reduce blood pressure by acting as a natural calcium channel blocker.

Calcium channel blockers prevent the movement of calcium into the heart and arterial cells, allowing the blood vessels to relax (4).

Animal studies have shown that sweet basil extracts helped relax blood vessels and thin the blood, which in turn helped reduce blood pressure (5, 6, 7).

However, scientists need to do more research to investigate whether basil helps lower blood pressure in humans.

Summary

Basil contains compounds, such as eugenol, that may help reduce blood pressure, according to animal studies. However, more human research is needed.

Parsley (Petroselinum crispum) is a popular herb in American, European, and Middle Eastern cuisine. It’s native to the Mediterranean and has an impressive nutritional profile.

Parsley contains a variety of compounds, such as vitamin C and dietary carotenoids, that may reduce blood pressure (8).

Several studies have shown that carotenoid antioxidants reduce blood pressure and LDL (bad) cholesterol, a risk factor for heart disease (8).

Animal studies have shown that parsley reduced both systolic and diastolic blood pressure by acting like a calcium channel blocker — a type of medication that helps relax and dilate blood vessels (9).

However, there’s limited human research on parsley and blood pressure. More research in this area is needed to better understand its effects.

Summary

Parsley contains a variety of compounds, such as vitamin C and dietary carotenoids, that may help lower blood pressure. However, more human research is needed to confirm these effects.

Celery seeds (Apium graveolens) are a versatile spice that’s packed with various nutrients, such as iron, magnesium, manganese, calcium, and fiber.

Interestingly, some research suggests celery seeds may help lower blood pressure.

One study in rats examined the effects of celery seed extract on blood pressure.

The study found that celery seed extract lowered blood pressure in rats with preexisting high blood pressure — but not in rats that had normal blood pressure (10).

Researchers have suggested that compounds in celery seed extract may help lower blood pressure by acting as a natural calcium channel blocker.

In addition, celery seed is a good source of dietary fiber, which has been linked to lower blood pressure (11, 12).

That said, there are only a few studies on celery seeds and blood pressure. Scientists need to conduct more human research in this area.

Summary

Animal research suggests celery seeds may reduce blood pressure. This herb may be effective thanks to its fiber and action as a natural calcium channel blocker. More studies are needed.

People have long used Chinese cat’s claw in traditional Chinese medicine to treat a variety of ailments, including high blood pressure (13).

Its scientific name is Uncaria rhynchophylla, and it’s also called Gou-Teng or Chotoko.

However, do not confuse it with cat’s claw (Uncaria tomentosa). Despite its similar name and appearance, this plant has a different origin and different chemical properties.

Chinese cat’s claw contains several compounds, such as hirsutine and rhynchophylline. Animal studies have shown these may reduce blood pressure by acting as natural calcium channel blockers.

In addition, these compounds may stimulate blood vessels to produce nitric oxide, which is a chemical compound that helps blood vessels relax and dilate (4, 14, 15).

Animal studies support these effects, showing that taking Chinese cat’s claw extract or its compounds reduce blood pressure and aid blood flow. However, human studies are still limited in this area (13, 16).

You can purchase Chinese cat’s claw at select health food stores or online.

Summary

Chinese cat’s claw contains compounds that may act as natural calcium channel blockers and help blood vessels relax, according to animal studies. More human studies are needed.

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Bacopa monnieri is an herb that grows in marshy areas in South Asia. Practitioners of Ayurvedic medicine use it to treat various ailments, including anxiety, memory issues, and high blood pressure (17).

In animal studies, Bacopa monnieri helped lower both systolic and diastolic blood pressure levels by stimulating blood vessels to release nitric oxide (18, 19).

A 12-week human study in 54 healthy adults looked at the effects of Bacopa monnieri on memory, anxiety, depression, and blood pressure.

While the herb improved most mental aspects, it did not affect blood pressure (20).

Although the findings from animal studies are promising, bacopa monnieri‘s effects on blood pressure in humans are still unclear. Scientists need to do more research on this herb’s effects.

You can buy Bacopa monnieri from health food stores and online. It’s available in several forms, including powder and capsules.

Summary

Animal research suggests the herb Bacopa monnieri may help blood vessels dilate and relax, lowering blood pressure. However, human research is conflicting and limited.

Garlic is rich in many compounds that may benefit your heart.

In particular, garlic contains sulfur compounds, such as allicin, which may help increase blood flow and relax the blood vessels. Collectively, these factors may help lower blood pressure (21, 22).

A review of 12 studies in over 550 people with high blood pressure found that taking garlic reduced systolic and diastolic blood pressure by an average of 8.3 mm Hg and 5.5 mm Hg, respectively.

This reduction was similar to the effects of blood pressure medications (23).

A 24-week study in 30 people found that 600–1,500 mg of garlic extract was just as effective at lowering blood pressure as the drug Atenolol (24).

Summary

Garlic contains compounds, such as allicin, that have been shown to help relax blood vessels and aid blood flow. Collectively, these factors may help reduce blood pressure.

Thyme is a flavorful herb packed with numerous healthy compounds.

Rosmarinic acid is one such compound. Research has linked it to many benefits, such as reduced inflammation and blood sugar levels, as well as increased blood flow. It may also help reduce blood pressure (25, 26).

Animal studies have shown that taking rosmarinic acid helped significantly reduce systolic blood pressure by inhibiting angiotensin-converting enzyme (ACE) (27, 28).

ACE is a molecule that narrows blood vessels and raises blood pressure. Thus, inhibiting it may lower blood pressure.

Other animal studies have shown that taking thyme extract reduced heart disease risk factors, such as total cholesterol, LDL (bad) cholesterol, triglycerides, and blood pressure (29, 30).

That said, there’s limited human research on thyme and blood pressure. Scientists need to do more research to investigate these effects in humans.

Summary

Thyme contains powerful compounds, such as rosmarinic acid, that appear to help relax blood vessels in animal studies. However, researchers need to do more studies in humans.

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Cinnamon is an aromatic spice that comes from the inner bark of trees from the Cinnamomum genus.

People have used it for centuries in traditional medicine to treat heart conditions, including high blood pressure.

While it’s not fully understood how cinnamon lowers blood pressure, animal research suggests it can help dilate and relax the blood vessels (31).

A review of 9 studies including 641 participants showed that taking cinnamon reduced systolic and diastolic blood pressure by an average of 6.2 mm Hg and 3.9 mm Hg, respectively.

This effect was stronger when people took cinnamon consistently over 12 weeks (32).

Moreover, a review of 3 studies including 139 participants with type 2 diabetes looked at the effects of taking cinnamon.

Those who took 500–2,400 mg of cinnamon daily over 12 weeks experienced an average reduction of 5.39 mm Hg in systolic blood pressure and 2.6 mm Hg in diastolic blood pressure (33).

Cinnamon is easy to incorporate into meals. Concentrated cinnamon supplements are another option.

Summary

Cinnamon appears to help dilate and relax the blood vessels, which may help lower blood pressure.

Ginger is incredibly versatile and a staple in alternative medicine.

People have used it for centuries to improve many aspects of heart health, including circulation, cholesterol levels, and blood pressure (34).

Both human and animal studies have shown that taking ginger reduces blood pressure in several ways. It acts as a natural calcium channel blocker and natural ACE inhibitor (35, 36).

Calcium channel blockers and ACE inhibitors are types of blood pressure medication.

A study in more than 4,000 people found that those who consumed the most ginger — 2–4 grams per day — had the lowest risk of developing high blood pressure (37).

Ginger is delicious and easy to incorporate into your diet with meals. Alternatively, you can purchase ginger supplements online. These are more concentrated.

Summary

Ginger appears to lower blood pressure by acting as a natural calcium channel blocker and dilating the blood vessels.

Cardamom is a delicious spice with a slightly sweet, intense flavor. It’s packed with various antioxidants that may help lower blood pressure.

A 12-week study in 20 adults that were newly diagnosed with high blood pressure found that taking 3 grams of cardamom powder daily significantly reduced blood pressure, lowering it close to the normal range (38).

Test-tube and animal studies suggest cardamom may help reduce blood pressure by acting as a natural calcium channel blocker and diuretic (39).

A diuretic is a compound that helps remove water buildup through urination.

While these findings are promising, research in this area is still quite new. Therefore, scientists need to conduct additional studies to further investigate cardamom’s effects in humans.

Cardamom is simple to incorporate into your cooking or baking. Alternatively, you could take a cardamom supplement or extract under the guidance of your healthcare provider.

Summary

Animal and human research suggest cardamom may help lower blood pressure by acting as a natural calcium channel blocker and diuretic. Still, more human studies are needed.

High blood pressure is the most common, preventable risk factor for heart disease. It affects nearly half of all American adults.

The best way to manage high blood pressure is through a combination of the right medications, a healthy diet, regular exercise, and engaging in healthy lifestyle behaviors.

That said, there are several promising herbs and spices you can incorporate into your diet that may help lower your blood pressure.

They include basil, parsley, celery seeds, Chinese cat’s claw, Bacopa monnieri, garlic, thyme, cinnamon, ginger, and cardamom, to name a few.

Keep in mind that many herbs and spices may interact with common blood thinner medications, and many extracts and supplements discussed above lack sufficient safety research.

For this reason, always consult a healthcare provider about what herbs and spices you’re considering incorporating into your diet, and never discontinue a medication without consulting them first.

The Best Foods for High Blood Pressure

Eating a diet rich in unprocessed, low-sodium foods helps you manage hypertension.

By Jennifer Acosta ScottMedically Reviewed by Kelly Kennedy, RDN

Reviewed: December 21, 2021

Medically Reviewed

Eating the right foods, and avoiding unhealthy ones, can help keep your blood pressure in check.

Tara Moore/Getty Images

If you’ve been diagnosed with hypertension, or high blood pressure, your doctor has probably advised you to make a number of lifestyle modifications, such as exercise and dietary changes. According to the National Institutes of Health (NIH), eating a diet of nutrient-rich, low-sodium foods can lower blood pressure naturally.

“Natural nutrients are generally more packed with good antioxidants, which may get damaged when prepared for storage,” says John Higgins, MD, a professor of cardiovascular medicine at the UTHealth McGovern Medical School in Houston.

Dietary Recommendations Include Prioritizing Unprocessed Foods

Dietary recommendations from the National Heart, Lung, and Blood Institute — called the Dietary Approaches To Stop Hypertension, or the DASH diet for short — promote eating fruits, vegetables, whole grains, low-fat dairy, lean sources of protein such as fish and poultry, beans, nuts and vegetable oils, while also limiting saturated fats, refined grains, processed foods, and added sodium.

The advantage of getting these nutrients through whole foods, rather than through supplements, is that our body is able to use them better. “A number of times when we have just separated out the one nutrient that we think is good, such as omega-3 fatty acids, vitamin C, or vitamin E, and given it as a concentrated pill, it has been shown to be either not as effective or completely ineffective when compared to the natural foods,” Dr. Higgins says.

What Is Considered High Blood Pressure?

According to the guidelines by the American College of Cardiology and the American Heart Association, published in May 2018 in the Journal of the American College of Cardiology, the criteria for high blood pressure are as follows:

• Normal Less than 120/80 millimeters of mercury (mmHg)
• Elevated Systolic between 120 and 129 mmHg and diastolic less than 80 mmHg
• Stage 1 Systolic between 130 and 139 mmHg or diastolic between 80 and 89 mmHg
• Stage 2 Systolic at least 140 mmHg or diastolic at least 90 mmHg
• Hypertensive Crisis Systolic over 180 mmHg or diastolic over 120 mmHg, with patients needing prompt changes in medication if there are no other indications of problems, or immediate hospitalization if there are signs of organ damage

A large study of more than 9,000 patients, published in May 2021 in The New England Journal of Medicine, found that participants who got their systolic pressures below 120 mmHg saw their incidence of heart failure, heart attack, stroke, and death drop substantially in comparison with those who followed a more standard treatment plan, where the goal was to reduce their systolic pressure to less than 140 mmHg.

Lifestyle Changes Recommended for High Blood Pressure

The American Heart Association encourages people with high blood pressure to:

• Eat a diet rich in fruit, vegetables, and whole grain foods, as well as fish and skinless poultry
• Limit alcohol
• Increase their physical activity
• Lose weight
• Reduce the amount of sodium in their diet
• Quit smoking
• Manage stress

If you’re worried about your blood pressure, the first step is to see your doctor, in order to have your blood pressure checked. Then, after a discussion with your healthcare provider, it can help to start incorporating some of these foods into your meals. Your taste buds and your heart will thank you.

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One-Pan Baked Oatmeal

One-Pan Baked Oatmeal is one of the most delicious social media food trends to date — and it’s super easy to make! This oatmeal technique was made viral by the likes of @feelgoodfoodie and @smartgusto — and you’ll be so glad it found its way into your life.

contains  Dairy, Tree Nuts

4.1 out of 356 reviews

PREP TIME

5 min

COOK TIME

25 min

TOTAL TIME

30 min

Ingredients

Cooking or baking spray

2 ripe bananas

2 cups rolled oats

2 cups milk (of your choosing)

2 tbsp chia seeds

2 cups fresh berries (frozen would work, too!)

1 cup walnuts, roughly chopped

1 lemon, zested

Maple syrup, to taste

Directions

1

For step-by-step directions to make this recipe, visit The Feedfeed.

Nutrition Facts

Amount per serving

calories

455

total fat

19g

saturated fat

1.9g

protein

13g

carbohydrates

64g

fiber

8.9g

sugar

24.2g

added sugar

11.1g

sodium

40mg

TAGS:

Dairy, Tree Nuts, Mediterranean, Gluten-free, Heart-Healthy, Vegetarian, Low-Sodium, High-Fiber, Family-Friendly, Breakfast

223

Potassium-Rich Bananas May Help Lower Blood Pressure

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These portable, easy-to-peel fruits are low in sodium and they’re also a good source of potassium, which can help to lower blood pressure, says Stephanie Dean, RD, of Baylor University Medical Center in Dallas.

“With certain blood pressure medication, you can have an increased need for potassium,” Dean says. “Some people could also be lacking it naturally in their diets. A lack of potassium does impact the muscles and heart rate.”

“Bananas are also full of fiber, which fills you up,” Higgins says.

To incorporate more bananas into your diet, add slices to cereal or your favorite fruit salad. Or try grilling or sautéing banana halves, then top with a small scoop of frozen yogurt.

224

Yogurt Provides the Calcium Necessary for Normal Blood Pressure

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Yogurt is a good source of calcium — an 8-ounce serving of plain, lowfat yogurt provides 415 milligrams, per the NIH, almost one-third of an adult’s recommended daily value. Calcium deficiency can be a contributor to high blood pressure, according to Harvard Health.

“A lot of people associate calcium with something that children need, and stop focusing on calcium-containing foods as an adult, but the adult body still needs it,” Dean says.

Yogurt is a low-sodium food that’s great straight out of the container, but you can also use it as a creamy addition to a smoothie — just mix a cup with diced portions of your favorite fruit in the blender. Choose plain, unsweetened yogurt whenever possible. Nonfat, plain Greek yogurt also makes a great substitute for sour cream!

225

Salt-Free Seasonings Add Flavor

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Adding seasonings to your food can help you cut down on the amount of salt you use. But while many of the spice blends available at the grocery store can add flavor to your dishes, they’re often not low in sodium. Instead of using a premade mixture, make your own seasoning to help lower blood pressure by tossing together fresh or dried herbs and spices, which contain no salt.

For example, to flavor a healthy dish of whole-wheat pasta, mix up an Italian blend of dried rosemary, oregano, and thyme. Avoid things that have “salt” in the title, such as garlic salt and onion salt, and opt for the “powder” versions instead, which don’t have added salt.

RELATED: 10 Sneaky Sodium Bombs

226

Cinnamon May Help Lower Your Blood Pressure

Jeff Wasserman/Stocksy

Cinnamon, in addition to being flavorful and associated with a number of health benefits, may also help reduce your blood pressure, according to a study published in April 2021 in the Journal of Hypertension.

You can sprinkle it on oatmeal, stir it into stews and chili, or use it in stick form to flavor coffee and hot cocoa.

RELATED: 10 Healthy Recipes to Make With Cinnamon

227

Potassium-Packed White Potatoes May Help Lower Blood Pressure

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The humble Idaho potato often gets a bad rap, but when prepared properly it can be a great source of potassium, which can help lower your blood pressure. Potatoes are also a low-sodium food and a good source of fiber, plus they’re fat- and cholesterol-free.

Split a baked potato and sprinkle it with one of your herb blends, or top with a dollop of low-fat or fat-free sour cream or plain Greek yogurt and chopped chives for a delicious, guilt-free meal or side dish.

RELATED: 7 Potato Recipes That Are Actually Good for You

228

Fresh Fish Are Part of a Heart-Healthy Diet

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Many fish are a great source of lean protein while other varieties offer omega-3 fats, which some research has linked heart-health benefits, according to Harvard Health. Certain fish, such as trout, are rich in vitamin D. “People usually don’t get enough vitamin D from food, so this is one way to boost your intake,” Dean says.

A fresh fish fillet needs only minimal preparation. Keep it low-sodium by brushing on a little olive oil, sprinkling it with cracked black pepper, and baking or grilling it for a few minutes — it’s easy and flavorful.

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Fiber-Filled Oat Bran Has Many Heart-Healthy Benefits

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Oatmeal is a great breakfast choice if you have high blood pressure, but oat bran can provide even more health benefits, since it’s higher in fiber, which can help to lower blood pressure and improve digestive health.  Oatmeal also contains soluble fiber, which has been shown to reduce cholesterol levels.

Opt for old-fashioned or steel-cut oats, which are less processed than other varieties. Keep it low-sodium and prepare your oats as a hot cereal topped with fruit or use it in pancakes. You can also add oat bran to many baked goods, such as muffins or bread.

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Nutrient-Packed Lima Beans Are Superfoods to Help Lower Blood Pressure

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As with most beans, lima beans are an excellent source of fiber and a good source of protein, but they also pack a bonus for people who want to lower blood pressure: They’re higher in potassium than some of their counterparts, making them a good choice for a diet for high blood pressure.

To serve lima beans, simply boil them in water until tender, then combine them with vegetables and low-sodium broth for a hearty soup, or serve cold, marinated in a zesty, low-sodium vinaigrette dressing.

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Iron-Rich Spinach Is Essential for a Heart-Healthy Diet

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Spinach and other leafy greens are low-sodium foods and a great way to up your intake of vegetables, an important part of a diet to lower high blood pressure. Greens are also a fairly good source of calcium — half a cup of cooked spinach provides about 9 percent of an adult’s recommended daily value, according to the NIH.

Use spinach in salads or add cut-up spinach leaves to pasta, casseroles, and other dishes. Along with being a food to help lower blood pressure, spinach is also packed with dietary fiber, iron, and vitamins A and C, making it an essential food in any diet.

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Eat Flaxseed for Omega-3 Fatty Acids and to Help Lower Blood Pressure

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This seed, which comes from the flax plant, is rich in flaxseed oil, which may help reduce high blood pressure due to its omega-3 fatty acid content. When crushed into flaxseed meal, it has a pleasant, nutty flavor. Grinding flaxseed (to create meal) allows your body to absorb the omega-3 fatty acids, so make sure you don’t skip this step.

To use flaxseed as a food that lowers blood pressure, stir it into fat-free or low-fat, plain yogurt, sprinkle it on hot or cold cereals for an extra nutrition boost, or add a few tablespoons to low-sodium recipes for homemade bread.

Additional reporting by Rachel Fairbank.

spice that reduces blood pressure – Useful articles – tsn.ua , which improves food and drink, but also an effective remedy for the treatment of various diseases, such as high blood pressure.

Cinnamon contains a large amount of oils, various trace elements, vitamins, tannins, antioxidants, phenanthrene, wood resins, which have a positive effect on the body.

Thanks to the active component of cinnamon, namely cinnamate, the formation of low-density cholesterol in the blood is reduced, which is the cause of many vascular diseases. By lowering harmful lipids, the body begins to produce more useful ones.

Cinnamon reduces the risk of complications of arterial hypertension, reduces headache attacks, discomfort behind the sternum and, which is very important for hypertensive patients, reduces swelling as a result of salt excretion.

The spice helps hypertensive patients in the fight against chronic stress, reduces nervousness and increases resistance to physical exertion.

As a result of regular consumption of spices, the tone of vascular smooth muscles increases, the inner diameter of arterioles expands, and metabolic reactions are accelerated. Therefore, cinnamon reduces the risk of atherosclerosis of the brain, prevents the formation of blood clots in the arteries.

Cinnamon helps control diabetes by improving insulin sensitivity and lowering blood sugar levels.

How cinnamon works for low blood pressure

If you have low blood pressure, you can consume cinnamon, but in a minimal amount. A small amount of spice in the morning will encourage and raise vitality. Usually, hypotensive patients experience fatigue, loss of strength and reduced performance, and taking cinnamon will increase the tone of the body and restore strength.

How to take cinnamon for high blood pressure

Before starting high blood pressure treatment with cinnamon, it is recommended that you consult your doctor to identify possible contraindications. When using spices, it is necessary to observe the correct dosage and rules of administration.

• Experts recommend dividing the daily dose into several doses. To do this, from 1/2 to 1 tsp of cinnamon is diluted in a glass of warm water, milk, etc. and drink half a glass of this mixture 3-4 times a day for half an hour after meals.
• To start metabolic processes and normalize the level of blood pressure, cinnamon should be started in the morning.
• Cinnamon mixed with honey works best, in which case strengthening of the vascular system and myocardium is observed.

Take cinnamon in this way from 14 days to a month every day, then you need to take a break for two weeks.

Contraindications to the use of cinnamon

Use cinnamon with caution if there is

• internal bleeding,
• during menstruation, because the drug reduces the viscosity of the blood,
• in the presence of pathologies of the kidneys and liver,
• during pregnancy,
• gastric ulcer,
• children under 3 years old,
• during drug therapy may affect medication.

Read also:

• Why you need to drink chicory every day: the unique properties of the plant and contraindications
• Benefits and harms of quail eggs

High pressure? These spices and herbs will reduce it 90,001 90,002 The 1.28 billion adults aged 30-79 worldwide suffer from hypertension, or high blood pressure. At the same time, hypertension is one of the leading causes of death worldwide.

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High blood pressure can be controlled with more than medication

Do not self-medicate! In our articles, we collect the latest scientific data and the opinions of authoritative health experts. But remember: only a doctor can diagnose and prescribe treatment.

Many people do not even suspect that they are hypertensive. Usually this condition makes itself felt with age. Fortunately, blood pressure can be controlled through both medication and lifestyle. In fact, studies have shown that even certain herbs and spices can lower blood pressure levels. Therefore, simply by reviewing your diet, you can already affect your pressure!

Basil (Ocimum basilicum)

This fragrant herb is very popular not only in cooking but also in alternative medicine. Basil is rich in various compounds. For example, eugenol. Research has linked this plant-based antioxidant to many health benefits, including lowering blood pressure. Eugenol lowers blood pressure by acting as a natural calcium channel blocker. When calcium stops reaching the heart and arterial cells, the blood vessels relax.

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Animal studies have also shown that basil extract thins the blood, which also helps lower blood pressure.

Garlic

Garlic is rich in many compounds that can benefit your heart. In particular, it contains allicin. It increases blood flow and relaxes blood vessels.

A review of 12 studies involving more than 550 people with high blood pressure found that garlic supplementation lowered systolic and diastolic blood pressure by an average of 8.3 mmHg. Art. and 5.5 mm Hg. Art. respectively. This reduction was similar to the effect of drugs.

Thyme

The rosmarinic acid in thyme reduces inflammation, lowers blood sugar and blood pressure. Animal studies have shown that taking rosmarinic acid helped to significantly lower systolic blood pressure by inhibiting angiotensin-converting enzyme (ACE).

ACE is a molecule that constricts blood vessels and raises blood pressure. Thus, its suppression can reduce the pressure.

Cinnamon

People have used cinnamon in traditional medicine for centuries to treat heart conditions, including high blood pressure. It is not yet fully understood how cinnamon reduces blood pressure, but animal studies show that this spice can dilate and relax blood vessels.