December 19, 2018 by: Ellaine Castillo
News) More and more people are suffering from high blood pressure, also
known as hypertension. Dubbed as “the silent killer,” this dangerous
condition often has no symptoms. Hypertension affects one in
three American adults and only a portion of those who have been diagnosed
are able to maintain their blood pressure. People who suffer from this
condition often don’t realize that they have it until it has progressed
into much bigger problems like heart attack, stroke, aneurysm, and kidney
there are conventional medications available for hypertension, these are
associated with adverse side effects, so some patients prefer not to take
them. Fortunately, there are many ways through which you can naturally
improve blood pressure. These include regular exercise and eating
anti-hypertensive foods, such as the following:
- Cashews and almonds — These nuts
are great sources of magnesium, an essential mineral that plays a
role in maintaining blood pressure. A previous study has shown that
inadequate levels of magnesium increase blood pressure, while increasing
your intake of this mineral significantly improves hypertension.
Moreover, almonds also boost mood by increasing serotonin levels. This
consequently lowers blood pressure since stress and anxiety
are major contributors to this condition.
- Turmeric — This golden spice
contains a compound called curcumin, which has potent antioxidant and
anti-inflammatory properties. Studies have shown that turmeric
significantly lowers blood pressure by increasing nitric oxide
concentrations in the body. Nitric oxide acts as a natural
vasodilator, meaning it causes blood vessels to relax and dilate so that
blood can easily flow without causing too much pressure against the
walls. To maximize the body’s ability to absorb turmeric, take it with black
- Kale — Kale has recently gained
worldwide popularity due to its many health benefits and one of these is
its ability to lower blood pressure. This results from the
synergistic effect induced by magnesium and potassium. Moreover, kale
also has vitamin C that boosts the effects of these two minerals.
- Fish oil — The omega-3 fatty
acids in fish oil are great for heart health and can serve as
a natural remedy for high blood pressure. Moreover, there is a healthy
balance of omega-3 and omega-6 fatty acids in fish oil. Too much omega-6
can cause excessive inflammation, which can increase the risk of cardiovascular
diseasemortality. A 4:1 ratio between omega-3 and omega-6 is enough
to reduce mortality risk by up to 70 percent.
- Garlic — A study published in the Pakistan Journal
of Pharmaceutical Sciences revealed that eating garlic daily for
six months significantly improves blood pressure. This effect is due to
the presence of a sulfur compound called allicin, which is released when
a garlic clove is chopped, crushed, or chewed. One problem that can
arise from eating garlic is bad breath, but this can easily be remedied
by drinking lemon juice or eating an apple.
- Pomegranate — Pomegranates are
rich in compounds such as tannins, anthocyanins, and ellagic acid that
are known for their antioxidant properties. These compounds work
together to prevent bad cholesterol from building up in the blood
vessels. The absence of plaque allows blood to flow more freely and
therefore reduces the risk of hypertension.
- Stevia — This natural sweetener
contains stevioside and rebaudoside A, which significantly lower blood
pressure. However, this effect can only be observed after three months
of use so it’s not as fast acting as other natural remedies.
- Beetroot — This brightly colored
vegetable is packed with nitrates that can be converted into the natural
vasodilator nitric oxide. It can reduce blood pressure by up to 10
mmHg in just a few hours. This value might not seem significant at first
but take note that a 5 mmHg drop is enough to reduce the risk of fatal
stroke by 14 percent.