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High blood pressure is a very important health problem that you should never overlook.
It justifiably worries most people, as it is a serious condition that can cause many other health problems.
High blood pressure and diabetes are two of the most important health issues for more and more people.
It is normal for blood pressure to fluctuate during the day or after an intense episode. The problem, however, arises when blood pressure levels remain high.
- What is high blood pressure and when?
- What are the common causes and what are the symptoms?
- What foods are ideal for lowering high blood pressure?
- What kind of diet is generally good for hypertension?
- What herbal tea can help reduce it?
- What fruits and vegetables are the best dietary options for hypertension?
- Which -almost unknown- drink can reduce high blood pressure very quickly of course?
In today’s article, I will answer all these questions. So that you can make the best dietary choices that will help you lower your blood pressure in natural ways.
If I have forgotten something, I will be very happy for you to mention it to me in the comments at the end of the article.
What it is and when we have high blood pressure
High blood pressure, or hypertension, occurs when the body’s smallest blood vessels (arteries) narrow. They then cause the blood to put too much pressure on the walls of the blood vessels and force the heart to work harder to maintain the pressure.
Hypertension can also damage blood vessels, kidneys, brain and eyes. High blood pressure usually causes no symptoms
It is very dangerous and insidious, because it makes the heart work harder to pump blood to the body. It also contributes to hardening of the arteries or atherosclerosis, stroke, kidney disease and the development of heart failure.
Our blood pressure is measured in millimeters of mercury, which is shortened to mm Hg.
There are two numbers that are important in the measurement:
- Systolic blood pressure: The upper number represents the pressure in your blood vessels when your heart beats.
- Diastolic blood pressure: The lower number represents the pressure in your blood vessels between beats when the heart is at rest.
Your blood pressure depends on how much blood your heart is pumping and how much resistance there is to the flow of blood in your arteries. The narrower your arteries, the higher your blood pressure.
Blood pressure below 120/80 mm Hg is considered normal.
Blood pressure of 130/80 mm Hg or higher is considered high.
If your numbers are higher than normal, but below 130/80 mm Hg, then you are in the category of high blood pressure.
This means that you are at risk of developing high blood pressure.
What are the common causes of high blood pressure?
Factors that may increase the risk of developing high blood pressure include:
- Age, as the risk of developing high blood pressure increases as we age
- The family history of high blood pressure (heredity)
- Constant stress, irritability and sadness
- Large amounts of salt in your food
- Lack of exercise
- Those who are overweight or obese
You may have high blood pressure and no obvious symptoms until you have a stroke or heart attack.
In some people, severe high blood pressure can lead to nosebleeds, headaches or dizziness. Because hypertension can get away with it, it is especially important to monitor your blood pressure regularly.
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What are the symptoms of high blood pressure?
When your blood pressure is extremely high, there may be some symptoms to look out for, such as:
- Severe headache
- Dizziness and dizziness
- Fatigue or confusion
- Vision problems
- Chest pain
- Difficulty breathing
- Irregular heartbeat
- Blood in the urine
- “Pounding” on your chest, neck or ears
10 ways to lower high blood pressure
So let’s see what ways, foods and drinks can help us lower blood pressure in a natural way.
To emphasize again…
Because herbs are medicines of nature, ALWAYS, when you have different options, you will choose an herb to drink. You will try it for a short time and if you do not see a difference with it in your body, then you will choose another one.
NEVER drink a lot of herbs together (up to three) and always inform your doctor about their consumption.
Be aware that when it comes to blood pressure, your diet can be either your biggest enemy or your biggest ally.
If you suffer from hypertension, you are probably trying to avoid salty foods to keep your blood pressure under control. But also, to avoid the unpleasant side effects of a high sodium diet, such as water retention.
You may regret that you will lose e.g. french fries, savory soups or pizzas, but do not despair. There are still many foods that are not only tasty and satisfying, but have also been shown to lower your blood pressure.
So let’s analyze all this below…
This excellent vegetable seems to be good for everything, and our blood pressure is no exception. Broccoli sends at least four important fighters into the fight against high blood pressure: calcium, potassium, magnesium and vitamin C.
Countless studies show that people with low levels of these nutrients tend to increase their blood pressure.
- The calcium and potassium helps your body get rid of sodium via your urine.
- The potassium and magnesium relax blood vessels and improve blood flow.
- The vitamin C is an antioxidant that also strengthens blood vessels.
Make the most of steamed broccoli or eat it raw. Because water-soluble nutrients, such as vitamin C, are lost when you boil it or put it in the microwave.
In addition to hypertension, broccoli helps reduce cardiovascular disease and stroke.
It also has particularly high amounts of the amino acid glutamic acid (the compound that enhances the taste).
A study by Northwestern University in Chicago found that higher dietary intake of the amino acid glutamic acid through vegetables such as broccoli was associated with lower blood pressure.
Berries, especially blueberries, are very rich in natural compounds called flavonoids.
In the February issue of the American Journal of Clinical Nutrition, a study was published that found that consuming these compounds could prevent hypertension and help lower blood pressure.
Especially blueberries and strawberries, containing a substance, the anthocyanin. Men and women with the highest levels of anthocyanins in their bodies had an 8% reduction in the risk of developing high blood pressure.
And all this difference in your health can be achieved with just one cup of berries a week.
Blackberries, raspberries and strawberries, as well as all berries in general, are very easy to add to your diet.
You can add them to your cereal or yogurt in the morning, buy them dried or keep them in the freezer for a quick and healthy dessert.
Another superfood for universal health.
I hear some people say that beetroot raises the pressure instead of lowering it. There is no such indication so far and research shows just the opposite.
It’s really worth giving these ruby red roots another chance. Beetroot juice can help lower blood pressure, according to a 2013 study by the Harvard Medical School on hypertension.
The study included 68 people with high blood pressure, half of whom had to drink about a cup of regular beetroot juice every day for four weeks. Blood pressure readings in these individuals decreased by an average of 2.4 points compared to those in the non-drinking group.
Beetroot naturally contains high levels of nitrates, which our digestive system converts to nitric oxide. This compound relaxes and dilates blood vessels, which in turn lowers blood pressure.
If you try beetroot juice, do not worry if your urine turns bright red. This phenomenon is known as Beeturia and is a common, harmless side effect of eating beets.
Numerous studies have shown that daily consumption of bananas can help lower blood pressure.
In fact, one of the latest studies showed that just two bananas a day can lower your blood pressure by 10%! This study, published in the Journal of the American Medical Association , showed that increasing your daily potassium intake may be enough to lower your systolic blood pressure by 3 mmHg and your diastolic blood pressure by about 2 mmHg.
The potassium contained in bananas is especially important for hypertension. Some other foods that are also rich in potassium are potatoes, dates and avocados.
Just add a banana to your breakfast (the banana with berries and oats creates a great breakfast), while it can also be a great evening snack.
5) Hibiscus tea
Hibiscus tea is a traditional medicine for high blood pressure in many countries around the world, especially in Iran and Mexico.
In one study, hibiscus tea was consumed for just 12 days, reducing systolic blood pressure by an average of 11.7% and diastolic blood pressure by 10.7%.
However, this treatment must be used continuously to maintain its positive results. When participants in the same study stopped drinking tea for only three days, their blood pressure began to change again. Systolic pressure changed by 7.9% and diastolic pressure changed by 5.6%.
Most likely the medicines you are taking for hypertension contain Hibiscus.
How does hibiscus lower blood pressure?
Recent research suggests a combination of reasons: It has diuretic properties, “opens” arteries and appears to act as a natural inhibitor of the angiotensin converting enzyme (ACE). This means that it slows down the release of hormones that constrict blood vessels. In addition, hibiscus enhances immune function and provides valuable antioxidants.
The best hibiscus tea is Hibiscus Sabdariffa which is specially made from the flowers and fruits of the plant.
Dosage recommendations vary from about one teaspoon of dried flowers per cup of boiling water to the four teaspoons used in one of the Mexican studies.
If you have high blood pressure, you should have a blood pressure monitor at home.
You can take measurements before different doses and repeat an hour later to see what works best for you.
Always consult your doctor before drinking hibiscus, especially if you are on medication to lower blood pressure. Often a combination of herbs and a lower dose of medicine provides the same benefit.
As with all medicines, allergic reactions or other side effects may occur. If you notice symptoms shortly after swallowing hibiscus, stop drinking it until you talk to your doctor.
* ATTENTION: Keep in mind that every herbal tea, with a few exceptions, should be consumed for a week, then paused for another two weeks and then, if necessary, resume this program.
6) Fish or fish oil
The omega-3 fatty acids found in fish and fish oil lower blood cholesterol, protect arteries and can even lower blood pressure levels by up to 10 points.
It has also been discovered that protein in fish can help protect against stroke!
Fish protein contains high levels of the amino acids methionine and taurine. When these two amino acids were added to the animals’ diet in a hypertensive test, the stroke rate was reduced from 90% to 20%.
To get the most out of omega-3 fatty acids, try eating a portion of fatty fish several days a week.
If you do not like fish and the cost of fish oil supplements is prohibitive, flaxseed or flaxseed oil can have similar benefits at a lower cost.
Also, taking a tablespoon of olive oil daily can have a great effect on high blood pressure.
Fish is also an important source of lean protein. Fatty fish such as mackerel and salmon are high in omega-3 fatty acids, which can lower blood pressure, inflammation and triglycerides.
In addition to these fish sources, trout contain vitamin D. Foods rarely contain vitamin D and this hormone-type vitamin has properties that can lower blood pressure.
An advantage of choosing fish is that it is easy to cook. You can place a salmon fillet on non-stick paper and add herbs, lemon and olive oil. Then bake the fish in a preheated oven at 180 ° C for 12-15 minutes.
7) Pomegranate juice
Pomegranate is an extremely healthy fruit that you can enjoy as seeds or as a juice.
One study concluded that consuming a cup of pomegranate juice once a day for four weeks helps lower blood pressure in the short term.
Pomegranate juice is an excellent drink for lowering blood pressure. It is like hibiscus tea because it also contains inhibitory properties of an ACE enzyme.
ACE stands for angiotensin converting enzyme. If you have plenty of ACE, it can raise your blood pressure by constricting blood vessels in the same way as dehydration.
Pomegranate juice is a natural inhibitor of the ACE enzyme and works by helping to treat high blood pressure.
This makes this drink so special for combating high blood pressure. In some studies, researchers have found that pomegranate juice can lower systolic blood pressure by up to 30%.
Like beetroot juice, some people do not like the taste of pomegranate juice.
So do you need an easy solution to smooth the taste?
Just add mineral sparkling water to the pomegranate juice or add it to almost any smoothie and enjoy.
Pomegranate juice is also very tasty with a healthy breakfast. But make sure you check the sugar content of ready-made juices you buy. Because the extra sugars they may contain can negate the health benefits of pomegranate.
8) Dandelion tea (Taraxacum)
Dandelion is a valuable plant, although many believe it is just a nuisance to the garden.
In fact, dandelions are considered an invaluable medicinal plant. after it detoxifies and cleanses the blood. The leaves of the plant can be harvested from April to August, while its roots are a valuable advantage. The roots, however, should be cut only from September to November.
You can use the whole plant to help you with the problem of hypertension. The longer you wait until the plant withers, the sweeter the roots. It is best, however, when dandelion leaves are harvested before the flowering period.
The taste of dandelion is generally very bitter and has a high content of potassium. But the more bitter it is, the better it is for our body and organism.
Dandelions can help lower high blood pressure naturally and quickly. It is a very successful treatment for lowering high blood pressure, while it also cleanses the blood.
They help the proper functioning of the kidneys and have a great effect on the bladder. The herb is considered one of the most important medicines, especially for the internal organs.
As a tea or salad, dandelion promotes blood circulation in the body and helps with high blood pressure. It also has a detoxifying effect , which is especially good for the liver and also stimulates digestion and appetite.
* ATTENTION: Keep in mind that every herbal tea, with a few exceptions, should be consumed for a week, then paused for another two weeks and then, if necessary, resume this program.
Dandelion helps lower blood pressure because it helps the glandular system, stimulates the liver and bile.
Put a tablespoon of dandelion roots in a cup of cold water and leave it overnight. The next day, simmer the mixture for 3-4 minutes. Drink half the amount 1/2 hour before breakfast and the other half 1/2 hour after breakfast.
9) Apple cider vinegar
Believe it or not, although many do not know it, apple cider vinegar is a great enemy of high blood pressure.
The old saying goes, ” an apple a day keeps the doctor away . “
Apples contain many vitamins and minerals and apple cider vinegar is high in potassium . Thus, it helps in the excretion of salt, thus reducing high blood pressure.
For proper application of apple cider vinegar to hypertension, you should put a teaspoon of apple cider vinegar in a glass of water. Then add a tablespoon of raspberry juice or pomegranate juice and drink one or two such glasses every day.
Another solution is to mix a tablespoon of apple cider vinegar with a tablespoon of honey in a glass of water and drink it twice a day.
Apple cider vinegar and honey contain potassium, which helps balance sodium levels in our body, thus reducing hypertension.
Apple cider vinegar also contains silicon, which is important for the elasticity of arteries and blood vessels. In addition, it is very rich in calcium which prevents high blood pressure before starting.
Apples help with high blood pressure
Because many people enjoy apples, this is probably the preferred method of fighting high blood pressure and the most commonly used.
One or two glasses of water with a kg. Apple cider vinegar a day does not harm anyone, but can significantly reduce hypertension.
In addition, apple cider vinegar helps to balance the pH levels in the body and the proper functioning of the heart. It also helps in the healthy detoxification of the liver and other organs, in the prevention of osteoporosis and in the fight against free radicals.
Raw, organic, unfiltered and unpasteurized apple cider vinegar is one of the oldest and most useful medicines on Earth.
Remember, you should never drink apple cider vinegar directly, as it can burn your esophagus and more. You should always dissolve it in a glass of water or juice.
10) Compresses with Twilight (Club Moss)
In some cases, high blood pressure is the result of an overactive kidney. In this case, their decongestion is important.
How to make a pillow from twilight to decongest the kidneys?
Fill an old pillow with 100, 200 or 300 gr. dried twig, depending on the size of the area to be used. Place it over the kidney area and leave it overnight. You can tie it lightly on you so that it does not fall asleep.
The twilight cushion can maintain its effectiveness for a year.
The werewolf usually grows in mountain forests, swamps and mountain slopes. Unfortunately, when forests are lost, the twilight withers away because it loses its vital force with sunlight.
Because the werewolf is an amazing radio plant, you can use a pillow or foot bath from it, when you also suffer from leg cramps.
Last thoughts on high blood pressure
Lifestyle plays an important role in the treatment of high blood pressure.
If you successfully control your blood pressure with a healthy lifestyle, you can avoid, delay or reduce the need for medication.
However, in case you already have a problem with hypertension, choosing the right dietary solutions will help reduce it normally.
Losing weight (if you are overweight), exercising regularly, reducing sodium in your diet and avoiding drinking and smoking will definitely lower your blood pressure.
High blood pressure is often the result of stress, tension, resentment, great responsibility and difficult decisions in family life.
Try (as much as possible) to stay calm and cool in your daily life, to avoid sudden fluctuations in pressure, with all that entails.
Did you know about the 10 ways to get high blood pressure?
Do you have a problem with high blood pressure? How do you deal with it so far?
Are you taking any medication or preferring natural methods of treating hypertension?
I hope you leave your comment, telling us and your valuable opinion on this very important and serious health problem.
I wish you always well!