Which herbs can effectively reduce hypertension. How do basil, parsley, and celery seeds impact blood pressure. What role does Chinese cat’s claw play in managing hypertension. How can cinnamon, cardamom, and garlic help lower high blood pressure. What are the benefits of ginger, hawthorn, and French lavender for hypertension.

Understanding High Blood Pressure and Its Impact on Health

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

High blood pressure is defined by at least one of the following criteria:

• 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

While medications like angiotensin-converting enzyme (ACE) inhibitors and calcium channel blockers are commonly prescribed to manage hypertension, many people are turning to natural alternatives to supplement their treatment plans. Among these natural remedies, certain herbs and spices have shown promising results in reducing blood pressure levels.

The Power of Basil in Combating Hypertension

Basil (Ocimum basilicum) is more than just a flavorful herb; it’s a powerhouse of health benefits, particularly when it comes to managing blood pressure. But how does this common kitchen ingredient work its magic on our cardiovascular system?

The secret lies in basil’s rich composition of beneficial compounds, particularly eugenol. This plant-based antioxidant has been linked to numerous health benefits, including the ability to lower blood pressure. Research suggests that eugenol may act as a natural calcium channel blocker, preventing the movement of calcium into heart and arterial cells, which allows blood vessels to relax.

Animal studies have provided encouraging results, showing that sweet basil extracts can help relax blood vessels and thin the blood, contributing to reduced blood pressure. However, it’s important to note that while these findings are promising, more research is needed to conclusively determine basil’s effects on human blood pressure.

Parsley: A Nutritional Powerhouse for Heart Health

Parsley (Petroselinum crispum), a staple in many cuisines worldwide, boasts an impressive nutritional profile that may contribute to better heart health. But can this common garnish really help lower blood pressure?

The potential of parsley in managing hypertension lies in its rich content of compounds such as vitamin C and dietary carotenoids. These nutrients have been shown to reduce blood pressure and LDL (bad) cholesterol, a known risk factor for heart disease.

Animal studies have demonstrated parsley’s ability to reduce both systolic and diastolic blood pressure. Like basil, parsley appears to act as a calcium channel blocker, helping to relax and dilate blood vessels. However, it’s crucial to note that human research in this area is limited, and more studies are needed to fully understand parsley’s effects on blood pressure in people.

Celery Seeds: A Tiny Spice with Big Potential

Celery seeds (Apium graveolens) may be small, but they pack a nutritional punch that could have significant benefits for those with high blood pressure. These versatile seeds are rich in iron, magnesium, manganese, calcium, and fiber. But how do they contribute to blood pressure management?

Research, particularly in animal studies, has shown promising results. One study found that celery seed extract lowered blood pressure in rats with preexisting hypertension, although it didn’t affect rats with normal blood pressure. Researchers believe that compounds in celery seed extract may act as natural calcium channel blockers, similar to certain blood pressure medications.

Additionally, celery seed is a good source of dietary fiber, which has been linked to lower blood pressure. However, it’s important to note that while these findings are encouraging, more human studies are needed to fully understand the effects of celery seeds on blood pressure in people.

Chinese Cat’s Claw: An Ancient Remedy for Modern Health Issues

Chinese cat’s claw, scientifically known as Uncaria rhynchophylla, has been a staple in traditional Chinese medicine for centuries. This herb, also called Gou-Teng or Chotoko, has been used to treat various ailments, including high blood pressure. But what does modern science say about its effectiveness?

Research has shown that Chinese cat’s claw may indeed have blood pressure-lowering effects. Studies suggest that it may help relax and dilate blood vessels, potentially through its action on calcium channels. This mechanism is similar to that of some prescription blood pressure medications.

One study found that taking 1,000 mg of Chinese cat’s claw daily for 4 weeks significantly reduced blood pressure in people with mild hypertension. However, it’s crucial to note that more research is needed to fully understand the long-term effects and optimal dosage of this herb for blood pressure management.

Cinnamon: A Sweet Spice with Potential Cardiovascular Benefits

Cinnamon, a beloved spice in many cuisines, may offer more than just a pleasant flavor. Recent research has suggested that cinnamon could play a role in managing high blood pressure. But how does this aromatic spice impact our cardiovascular health?

Several studies have indicated that cinnamon may help reduce blood pressure, particularly in people with diabetes. One review of 9 studies found that taking cinnamon supplements significantly reduced both systolic and diastolic blood pressure.

The mechanism behind cinnamon’s blood pressure-lowering effects is not fully understood, but it may be related to its antioxidant properties. Cinnamon contains compounds that may help relax blood vessels and improve insulin sensitivity, both of which can contribute to lower blood pressure.

While these findings are promising, it’s important to note that more research is needed to determine the optimal dose and long-term effects of cinnamon on blood pressure. As with any supplement, it’s crucial to consult with a healthcare provider before adding cinnamon to your hypertension management plan.

Cardamom: A Flavorful Approach to Heart Health

Cardamom, a spice commonly used in Indian and Middle Eastern cuisine, may offer more than just a unique flavor to your dishes. Recent studies have suggested that this aromatic spice could play a role in managing high blood pressure. But how does cardamom contribute to cardiovascular health?

Research has shown that cardamom may have a positive impact on blood pressure levels. One study found that participants who consumed 3 grams of cardamom powder daily for 12 weeks experienced significant reductions in both their systolic and diastolic blood pressure.

The blood pressure-lowering effects of cardamom may be attributed to its high antioxidant content. These antioxidants can help reduce oxidative stress and inflammation, both of which are associated with high blood pressure. Additionally, cardamom may help improve blood flow and enhance the function of the endothelium, the inner lining of blood vessels.

While these findings are encouraging, it’s important to note that more research is needed to fully understand the long-term effects and optimal dosage of cardamom for blood pressure management. As always, consult with a healthcare provider before making significant changes to your diet or supplement regimen.

Garlic: A Pungent Powerhouse for Heart Health

Garlic, known for its distinctive flavor and aroma, has been used for centuries in various cuisines and traditional medicine practices. Modern research has begun to uncover the potential cardiovascular benefits of this pungent bulb, particularly in relation to high blood pressure. But how does garlic impact our blood pressure?

Numerous studies have investigated the effects of garlic on blood pressure, with many showing promising results. A review of 12 studies found that garlic supplements significantly reduced both systolic and diastolic blood pressure in people with hypertension.

The blood pressure-lowering effects of garlic are thought to be due to its high content of allicin, a compound that forms when garlic is crushed or chopped. Allicin may help relax blood vessels and improve blood flow. Additionally, garlic has been shown to have antioxidant properties and may help reduce inflammation, both of which can contribute to better heart health.

While these findings are encouraging, it’s important to note that the effects of garlic on blood pressure can vary depending on the form and dosage used. Fresh garlic, aged garlic extract, and garlic powder supplements may all have different effects. As always, it’s crucial to consult with a healthcare provider before adding garlic supplements to your hypertension management plan.

Ginger: A Spicy Solution for Hypertension

Ginger, a popular spice known for its distinctive flavor and potential health benefits, has also shown promise in managing high blood pressure. But how does this root contribute to cardiovascular health?

Research suggests that ginger may help lower blood pressure through multiple mechanisms. One study found that consuming 3 grams of ginger powder daily for 8 weeks significantly reduced both systolic and diastolic blood pressure in participants with hypertension.

Ginger’s blood pressure-lowering effects may be attributed to its ability to improve blood flow and relax blood vessels. It contains compounds called gingerols and shogaols, which have been shown to have vasodilatory effects, meaning they can help widen blood vessels and improve circulation.

Additionally, ginger has anti-inflammatory and antioxidant properties, which may contribute to its cardiovascular benefits. Chronic inflammation and oxidative stress are both associated with high blood pressure and other cardiovascular issues.

While these findings are promising, more research is needed to fully understand the long-term effects and optimal dosage of ginger for blood pressure management. As with any dietary change or supplement, it’s important to consult with a healthcare provider before incorporating ginger into your hypertension management plan.

Hawthorn: An Ancient Herb for Modern Heart Health

Hawthorn, a plant that has been used in traditional medicine for centuries, is gaining attention for its potential cardiovascular benefits, particularly in relation to high blood pressure. But how does this ancient remedy impact our modern health concerns?

Research has shown that hawthorn may have several beneficial effects on heart health, including the potential to lower blood pressure. One study found that taking 1,200 mg of hawthorn extract daily for 16 weeks significantly reduced diastolic blood pressure in people with type 2 diabetes and high blood pressure.

The blood pressure-lowering effects of hawthorn are thought to be due to its high content of flavonoids and other antioxidants. These compounds may help dilate blood vessels, improve blood flow, and protect against damage to blood vessel walls.

Additionally, hawthorn has been shown to have mild ACE inhibitor-like effects. ACE inhibitors are a class of medications commonly used to treat high blood pressure. They work by relaxing blood vessels and reducing the workload on the heart.

While these findings are encouraging, it’s important to note that more research is needed to fully understand the long-term effects and optimal dosage of hawthorn for blood pressure management. As always, consult with a healthcare provider before adding hawthorn supplements to your hypertension management plan.

French Lavender: A Calming Approach to Blood Pressure Control

French lavender, known scientifically as Lavandula stoechas, is more than just a fragrant addition to gardens and essential oil collections. Recent research has suggested that this aromatic herb may also play a role in managing high blood pressure. But how does lavender contribute to cardiovascular health?

Studies have shown that lavender may have a calming effect on the nervous system, which can indirectly impact blood pressure. Stress and anxiety are known to contribute to high blood pressure, and lavender’s relaxing properties may help mitigate these factors.

One study found that inhaling lavender essential oil for 15 minutes significantly reduced blood pressure, heart rate, and skin temperature in participants. Another study showed that lavender aromatherapy reduced anxiety and improved sleep quality in patients with coronary artery disease, factors that can indirectly affect blood pressure.

The mechanism behind lavender’s potential blood pressure-lowering effects is not fully understood, but it may be related to its impact on the autonomic nervous system. Lavender has been shown to increase parasympathetic activity, which promotes relaxation and can lead to a decrease in blood pressure.

While these findings are promising, it’s important to note that more research is needed to fully understand the direct effects of French lavender on blood pressure. As with any complementary therapy, it’s crucial to consult with a healthcare provider before incorporating lavender into your hypertension management plan.

In conclusion, while these herbs and spices show promising potential in managing high blood pressure, it’s crucial to remember that they should not replace prescribed medications or professional medical advice. Always consult with your healthcare provider before making significant changes to your diet or starting any new supplement regimen. A holistic approach to blood pressure management, combining conventional medicine with lifestyle changes and potentially beneficial herbs, may offer the best path to optimal heart health.

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.

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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.

229

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.

230

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.

231

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.

232

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.