Every year more and more people in the United States, and internationally, are being diagnosed with hypertension and related health disorders. In this post discover the best 10 natural high blood pressure remedies. An amazing “Get Well Guide”.
What many people don’t realise is that there are natural ways to lower this pressure. They are safe, effective and complementary for those of you already using pharmaceuticals.
Blood pressure is the pressure of blood pushing against the walls of your arteries and is a serious health concern. As always if you are taking blood pressure medications, or you have been diagnosed you should check with your doctor about how to lower pressures and check these remedies are right for you. For those unsure hypertension may cause these symptoms:
- severe headaches
- feeling dizzy
- dizziness
- problems breathing
- nausea or vomiting
- blurred vision and other changes in vision
- feeling anxious
- feeling disoriented or confused
- buzzing or ringing in the ears
- a bleeding nose
- an abnormal heart rhythm
If you are experiencing any of these symptoms you should contact your health professional.
So what is included in these remedies?
- Discover the must include foods to add to your diet!
- Learn which herbs will lower blood pressure naturally.
- Get three gorgeous, and healing, herbal recipes
The 10 Natural Remedies to reduce blood pressure.
- Ginger and Cardamom Tea;
- Heart Health Foods and Diet;
- Moderate Daily Exercise;
- Yoga and Meditation;
- Apple Cider Tonic;
- Fish Oil Supplements;
- Blueberry Flavonoid Quercetin;
- Lean Protein;
- Hawthorn flavonoid;
- Herbal Supplements.
Number 1 – Ginger and Cardamom Tea to lower your blood pressure Naturally.
Research carried out published in the Indian Journal of Biochemistry & Biophysics1Blood pressure lowering, fibrinolysis enhancing and antioxidant activities of cardamom (Elettaria cardamomum) in December of 2009 focused on Cardamom as a key ingredient for the treatment of high blood pressure.
In this study a group of participants, who had recently been diagnosed with Stage 1 hypertension, were given 1 teaspoon of cardamom powder each day for several weeks.
Results showed the pressure in those with hypertension significantly decreased systolic, diastolic and mean blood pressure after 12 weeks.
Their antioxidant status was also significantly increased by 90% at the end of the three month study.
Further research is ongoing to identify exactly what is in cardamom that helps. Even though we may not know what part of the cardamom causes these results, it doesn’t really matter! What matters is the evidence of it significantly reducing blood pressure!
Cardamom has proven itself, through scientific study, to be one of the most effective natural remedies for high blood pressure.
The following is a recipe for Cardamom Tea. The addition of ginger and cinnamon boosts the health giving properties as both spices are known to improve circulation.
These three spices create one holistic herbal tea that helps get your heart healthy.
Ginger and Cardamom Tea Recipe
This infused tea of cardamom and ginger is a wonderful healthy and easy to prepare remedy for high blood pressure. It is delicious and can be added to your daily diet to aid the lowering of blood pressure.
Ingredients
- 200 ml water
- 2 teaspoons honey
- 4 green cardamom pods
- 1/2 inch ginger root
- 1/2 teaspoon ginger powder
- 1 teaspoon of cinnamon powder
- 1 tablespoon black tea leaves
- 300 ml milk
Instructions
- First place the cardamom into a pestle and mortar and gently squash the pods. This helps open the pod and release the oils. There is no need to grind them finely, just crush them so the pods have split.
- Add the crushed pods and the remaining ingredients, apart from the honey, to a small saucepan.
- Bring to a boil. Cover and lower the heat to a very gentle simmer. Allow the tea mix to simmer for 9 to 10 minutes or until the tea is a rich caramel brown color.
- Remove from the heat. Strain the tea to remove the solid spices and tea leaves. This provides 2 servings.
- Pour half ino a mug and add a tsp of honey (or whatever suits your taste)
- Drink daily. Morning and evening.
Notes
You can substitute a strong teabag if you do not have loose tea leaves.
You can also substitute the cardamom pods with 1.5 teaspoons of cardamom powder. I recommend the pods, so try to get them if possible.
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Number 2 – A Healthy diet to control blood pressure
While it may sound like good advice to live life by, the fact is, eating healthy foods is one of the most important lifestyle changes you can make.
Staying healthy requires focusing on your diet. This starts with eating fresh natural products. Inclusing good healthy foods as part of your high blood pressure diet is equally as important for people who are at risk of developing hypertension. It is worth noting studies have shown that Mediterranean-type diets lower blood pressure.
The National Heart, Lung, and Blood Institute2Healthy Lifestyle Changes – If you have high blood pressure, your provider may recommend that you adopt a heart-healthy lifestyle to help lower and control high blood pressure. Choose heart-healthy foods. NHLBI-funded research has shown that D-A-S-H combined with a low-salt eating plan can be as effective as medicines in lowering high blood pressure. promotes the dash high blood pressure diet. Dash is a diet that is rich and filled with fresh fruit, fresh vegetables and low fat or fat free dairy products. Daily diet should also be complimented with whole grains, beans, pulses, chicken and fish.
It also makes sense that if we add healthy produce to our diet, we limit those foods which cause damage. Salt is associated with high blood pressure so we need to cut out sodium. We also need to reduce our intake of processed sweets and sugars, sugary beverages and fatty red meats.
Number 3 – Exercise Helps Hypertension
Adding daily physical exercise is one of the easiest of the natural remedies to implement.
Healthy exercise is classed as 30 to 60 minutes of physical activity. Each day. Each day of the week.
The Mayo Clinic3Exercise: A drug-free approach to lowering high blood pressure states that through the addition of daily exercise you can lower your blood pressure by anywhere between 4-9 “millimeters of mercury” (mmHg) .
You don’t need to run marathons, or even jog around the block, simply by going for a walk or taking part in light strength training you can help reduce high blood pressure.
Number 4 – Stress Less Through Meditation Or Yoga.
Mindfulness and meditation has long been used, around the world and in almost all cultures, as a technique to reduce stress and improve mental well being.
In a Massachusetts university studies showed more than 19,000 people were able to improve mental health and lower stress by participating in a meditation and mindfulness program.
Yoga involves learning specific breathe control, physical body posture and meditation techniques. Similar to mindfulness, Yoga is proven to be equally as effective in reducing stress and therefore blood pressure.
Research studies4Effectiveness of Yoga for Hypertension: Systematic Review and Meta-Analysis of the relationship between yoga and blood pressure, found on average participants blood pressure decreased by 3.62-4.17 mmHg.
Number 5 – Include Apple Cider Tonic as An Integrative Medicine!
This is a truly wonderful tonic and definitely worthy of being in the top natural remedies. So how do these ingredients help lower blood pressure and help keep our body healthy?
Lemon
The lemon contains flavonoids, vitamin C and dietary fiber. All 3 of these have been proven to lower cholesterol.
Garlic
Consumption of raw garlic is known to lower triglycerides, glucose and cholesterol levels.
Apple Cider Vinegar
Apple cider vinegar is a wonderful natural health booster. ACV, as commonly referred to, helps by lowering your total cholesterol and triglyceride levels.
It is well known to be an excellent home remedy for many other ailments such as heartburn or acid reflux, gout, respiratory infections, and many others.
Honey
Honey has been proven to protect arteries against cholesterol build up.
Ginger
In patients suffering from diabetes, hypothyroidism and nephrotic syndrome (even alcoholism) the addition of ginger was shown to lower levels of cholesterol and triglycerides.
So here is the recipe for our Apple Cider Tonic. To really gain the benefits and allow the tonic to be effective you need to take small amounts regularly throughout the day. At a minimum you should take before every meal.
It is a potent mix so if the taste makes it unpalatable you can dilute it in a half glass of water to drink it.
Old Fashioned Apple Cider Vinegar Tonic
This recipe has been handed down through the generations as a "cure-all" but is widely known for its proven properties to treat high blood pressure and cholesterol.
Ingredients
- 4 cloves garlic
- 4 inch ginger root
- 4 tsp honey
- 4 Tbsp apple cider vinegar
- 4 Tbsp lemon juice
Instructions
- Place all the ingredients in a blender and blitz on high speed for a few seconds, or until thoroughly minced. Ensure it is throughly combined.
- Strain the mixture to remove any of the fibers and pulp.
- Place the strained juice in an airtight container. The mix will keep in the fridge for up to 5 days.
- Take 1 tsp of tonic before each meal, or every 3 hours.
- The tonic can be taken as it is, or if the taste is too strong mix each serve into 1/2 glass of water.
Notes
This remedy is best taken on an empty stomach first thing in the morning and an hour before other meals. You can also take another dose before going to bed.
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Nutrition Information
Yield
10Serving Size
1Amount Per Serving Calories 13
Number 6 – Find A Fish Oil Supplement.
To really help with high blood pressure you should start taking a fish oil supplement (recommended is 1,000-2,000 mg daily)
A major cause of hypertension is inflammation of the arteries over a prolonged period of time.
Many clinical studies have shown the consumption of fish oil reduces inflammation in the body. This is attributed to high levels of EPA and DHA omega-3 fatty acids.
By taking high quality fish oil supplements every day with meals is proven effective and perhaps the easiest of the natural remedies to include in your daily routine.
Number 7 – Blood Pressure Lowers With Blueberry Syrup.
Syrups are one of the very best ways to incorporate the health giving benefits of herbs and spices into our diet. They are also amazingly tasty! I know that syrup usually means super sweet and sickeningly heavy, which definitely isn’t what we want, this Blueberry syrup is the opposite. Light, healthy and nutritious.
Commercial store bought syrups are to be avoided. This home made syrup it is an incredibly delicious and healthy way to give yourself a natural heart health boost. It’s also fair to say that many natural home remedies are often too tart and hard to swallow. So this is a great way to get a sweet treat!
Blueberries are loaded with the flavonoid quercetin. Quercetin is incredible for treating inflammatory illnesses such as “hardening of the arteries” (atherosclerosis), high cholesterol, heart disease and circulation problems.
To make this extra heart healthy add a handful of elderberries.
Homemade Blueberry Syrup Health Elixir
A wonderful health tonic made from fresh blueberries and elderberries. One of our amazing healthy and natural high blood pressure remedies.
Ingredients
- 1.5 cups blueberries
- 1/4 cup elderberries
- 4 cups water
- 1 cup honey;
Instructions
- Add the berries and water to saucepan and bring to a simmer over low heat.
- Gently simmer until the liquid is reduced by half.
- Strain the solids by pouring into a cheesecloth lined strainer or sieve. Carefully squeeze on the berry solids to get as much of the juices as possible.
- Pour the liquid back into the saucepan.
- Stir in the honey and warm the mix to ensure the two blend together thoroughly. see note 4.
- Let cool slightly before pouring into a storage bottle. The elixir will last in the refrigerator for up to 4 weeks.
- Take 1 tablespoon 3 times per day.
Notes
1. To make this elixir you will need a saucepan, strainer, clean piece of muslin (cheesecloth) and a glass jar with an airtight lid.
2. You can use frozen or dried blueberries if fresh are unavailable.
3. If you can't get fresh elderberries you can use the dried variety.
4. If you like thinner syrups you just need to heat the mixture with the honey until only just combined. FOR THICKER SYRUP continue to heat the honey and blueberry juice over medium-high heat for an additional 20 minutes.
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Nutrition Information
Yield
20Serving Size
1Amount Per Serving Calories 59Carbohydrates 16gSugar 15g
Number 8 – Eat High-Protein Foods – Prevention Not Cure.
Long term studies5Diets higher in protein predict lower high blood pressure risk in Framingham Offspring Study adults concluding in 2015 found that those of us who eat more protein have a lower risk of developing high blood pressure.
By eating 100 grams of protein, on average each day, you have a 40 percent lower risk of developing high blood pressure.
That’s pretty easy right! It’s very easy to consume 100 grams of good proteins each day. Here’s a checklist of good high protein foods:
- Salmon – 3 ounces gives 22 grams
- Tuna, canned in water, 1 cup gives 39 grams
- Chicken breast – 3 ounces gives 27 grams
- Eggs – 1 egg gives 6 grams
- Beef – 3 ounces of lean beef = 22 grams
- Kidney beans, 1/2 cup cooked = 7.6 grams
- Lentils, 1/2 cup cooked = 9 grams
- Chickpeas 1/2 cup cooked = 7.3 grams
- Peanut butter, 2 tablespoons = 8 grams
- Almonds, 100 grams equals 21 grams protein;
- Pistachio, 100 grams gives 20 grams protein;
- Cheese, 1 ounce of cheddar = 6.5 grams
Number 9 – Heavenly Hawthorn For Heart Health.
Hawthorn is an amazing herb and incredibly rich in:
- flavonoids:
- oligomeric procyandins (OPC’s)
- quercetin.
Flavonoids are often reported as having dozens of health benefits. It is the positive affects on the many various forms of heart disease that dominate clinical studies.
Research6The Effects of Flavonoids in Cardiovascular Diseases has shown flavonoids to have good impact upon:
- arrhythmia,
- palpitations,
- improving the function of capillaries,
- regulation of glucose metabolism,
- reducing arterial blood pressure and,
- reducing risk of hypertension.
This is reported to be due to flavonoids helping to widen the blood vessels, so an excellent support when our blood pressure is too high.
While most natural remedies recommend hawthorn in the form of a tea, which I recommend also, the following recipe gives you a delicious snack based treat of heavenly hawthorn balls.
These balls have the added benefit of having cinnamon and ginger as ingredients. Both of which are great for helping circulation. One of the best natural high blood pressure remedies.
Hawthorn, Ginger & Cinnamon Balls
The fruit of the Hawthorn is extremely rich in flavonoids. Â The benefits of flavonoids for health have been widely researched and show they are highly beneficial for heart health.
Hawthorn has also been shown to improve the functioning of capillaries. They are an excellent aid for glucose metabolism and, most importantly, they help regulate our arterial blood pressure so decrease our risk of hypertension.
Ingredients
- 4 tablespoons Hawthorn Berry Powder
- 1 teaspoon cinnamon powder
- 1 teaspoon ginger powder
- 1 teaspoon Honey
- 30ml Water
- 20g Carob powder
Instructions
- Heat oven to 150 degrees Fahrenheit.
- In a bowl add the cinnamon, ginger and hawthorn powder and mix well.
- Add just enough of the honey and water to make a smooth paste - think smooth peanut butter consistency.
- Thicken the mixture with the cocoa powder or carob powder. You want a consistency where the dough can be rolled on the palms of your hands without sticking.
- Roll into small balls about the size of index fingernail - think Maltesers!
- Place on a cookie sheet lined with parchment paper and place in the oven until dry. Approximately 30 minutes but may take longer.
- These balls will keep indefinitely when stored in a cool dark place, in an airtight container
- Munch 1 of them 2-3 times a day.
Notes
Carob Powder can be substituted foir cocoa powder.
An excellent alternative way to enjoy them is dropping one into a mug of boiling water. Once dissolved it makes a delicious tea.
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As an Amazon Associate and member of other affiliate programs, I may earn from any qualifying purchases made. This helps us to maintain Healthy Natured and keep adding new content. Thank you for your support!
Number 10 – Include Medicinal Herbs As Part Of Your high blood pressure diet
In many cultures, some for centuries, medicinal herbs have been the standard practice for treating a variety of ailments.
The herbs listed below have been shown, through research7Role of natural herbs in the treatment of hypertension to lower blood pressure.
If you are taking any form of prescription medication always check with your healthcare provider or pharmacist before taking herbal supplements. Herbal supplements are safe but there is a possibility some might interfere with medications. Be safe not sorry!
These herbs have shown to be awesome in their effects to lowering blood pressure.
Lower Blood Pressure With The Following Herbal Remedies For Heart Health
- black bean (Castanospermum australe)
- cat’s claw (Uncaria rhynchophylla)
- celery juice (Apium graveolens)
- Chinese hawthorn (Crataegus pinnatifida)
- coffee weed (Cassia occidentalis)
- ginger root
- giant dodder (Cuscuta reflexa)
- Indian plantago (blond psyllium)
- maritime pine bark (Pinus pinaster)
- river lily (Crinum glaucum)
- roselle (Hibiscus sabdariffa)
- sesame oil (Sesamum indicum)
- tomato extract (Lycopersicon esculentum)
- tea (Camellia sinensis), especially green tea and oolong tea
- umbrella tree bark (Musanga cecropioides)
So there you have it. 10 tips, and many natural remedies! Please do let me know which you try and how you find the results!
Do you know of any other remedies that should be shared? Which other solutions for lower blood pressure have it under control Please let us know by leaving a comment below.
References
- 1Blood pressure lowering, fibrinolysis enhancing and antioxidant activities of cardamom (Elettaria cardamomum)
- 2Healthy Lifestyle Changes – If you have high blood pressure, your provider may recommend that you adopt a heart-healthy lifestyle to help lower and control high blood pressure. Choose heart-healthy foods. NHLBI-funded research has shown that D-A-S-H combined with a low-salt eating plan can be as effective as medicines in lowering high blood pressure.
- 3Exercise: A drug-free approach to lowering high blood pressure
- 4Effectiveness of Yoga for Hypertension: Systematic Review and Meta-Analysis
- 5Diets higher in protein predict lower high blood pressure risk in Framingham Offspring Study adults
- 6The Effects of Flavonoids in Cardiovascular Diseases
- 7Role of natural herbs in the treatment of hypertension
