15 Natural Ways to Lower Your Blood Pressure By Kerri-Ann Jennings, MS, RD

High blood pressure is a dangerous condition that can damage your heart. It affects one in three people in the US and 1 billion people worldwide.

If left uncontrolled, it raises your risk of heart disease and stroke.

But there’s good news. There are a number of things you can do to lower your blood pressure naturally, even without medication.

Here are 15 natural ways to combat high blood pressure.

1. Walk and Exercise Regularly

Exercise is one of the best things you can do to lower high blood pressure.

Regular exercise helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries.

In fact, 150 minutes of moderate exercise, such as walking, or 75 minutes of vigorous exercise, such as running, per week can help lower blood pressure and improve your heart health.

What’s more, doing even more exercise reduces your blood pressure even further, according to the National Walkers’ Health Study .

2. Reduce Your Sodium Intake

Salt intake is high around the world. In large part, this is due to processed and prepared foods.

For this reason, many public health efforts are aimed at lowering salt in the food industry.

In many studies, salt has been linked to high blood pressure and heart events, like stroke.

However, more recent research has shown that the relationship between sodium and high blood pressure may be less clear.

One reason for this may be genetic differences between how people process sodium. About half of people with high blood pressure and a quarter of people with normal levels seem to have a sensitivity to salt.

If you already have high blood pressure, it’s worth cutting back your sodium intake to see if it makes a difference. Swap out processed foods with fresh ones and try seasoning with herbs and spices, rather than salt.

3. Drink Less Alcohol

Drinking alcohol can raise blood pressure. In fact, alcohol is linked to 16% of high blood pressure cases around the world.

While some research has suggested that low-to-moderate amounts of alcohol may protect the heart, those benefits may be offset by negative effects.

In the US, moderate alcohol consumption is defined as no more than one drink a day for women and two for men. If you drink more than that, cut back.

4. Eat More Potassium-Rich Foods

Potassium is an important mineral.

It helps your body get rid of sodium and ease pressure on your blood vessels.

Modern diets have increased most people’s sodium intake while decreasing potassium intake (13).

To get a better balance of potassium to sodium in your diet, focus on eating fewer processed foods and more fresh, whole foods.

Foods that are particularly high in potassium include:

• Vegetables, especially leafy greens, tomatoes, potatoes and sweet potatoes
• Fruit, including melons, bananas, avocados, oranges and apricots
• Dairy, such as milk and yogurt
• Tuna and salmon
• Nuts and seeds
• Beans
• 
  

5. Cut Back on Caffeine

f you’ve ever downed a cup of coffee before you’ve had your blood pressure taken, you’ll know that caffeine causes an instant boost.

However, there’s not a lot of evidence to suggest that drinking caffeine regularly can cause a lasting increase.

In fact, people who drink caffeinated coffee and tea tend to have a lower risk of heart disease, including high blood pressure, than those who don’t.

Caffeine may have a stronger effect on people who don’t consume it regularly.

If you suspect you’re caffeine-sensitive, cut back to see if it lowers your blood pressure.

6. Learn to Manage Stress

Stress is a key driver of high blood pressure.

When you’re chronically stressed, your body is in a constant fight-or-flight mode. On a physical level, that means a faster heart rate and constricted blood vessels.

When you experience stress, you might also be more likely to engage in other behaviors, such as drinking alcohol or eating unhealthy food, that can negatively affect blood pressure.

Several studies have explored how reducing stress can help lower blood pressure. Here are two evidence-based tips to try:

• Listen to soothing music: Calming music can help relax your nervous system. Research has shown it’s an effective complement to other blood pressure therapies.
• Work less: Working a lot, and stressful work situations in general, are linked to high blood pressure.

• 7. Eat Dark Chocolate or Cocoa

Here’s a piece of advice you can really get behind.

While eating massive amounts of chocolate probably won’t help your heart, small amounts may.

That’s because dark chocolate and cocoa powder are rich in flavonoids, plant compounds that cause blood vessels to dilate.

A review of studies found that flavonoid-rich cocoa improved several markers of heart health over the short term, including lowering blood pressure.

For the strongest effects, use non-alkalized cocoa powder, which is especially high in flavonoids and has no added sugars.

8. Lose Weight

If you’re overweight, losing weight can make a big difference for your heart health.

According to a 2016 study, losing 5% of your body mass could significantly lower high blood pressure .

In previous studies, losing 17 pounds (7.7 kg) was linked to lowering systolic blood pressure by 8.5 mm Hg and diastolic blood pressure by 6.5 mm Hg .

To put that in perspective, a healthy reading should be less than 120/80 mm Hg.

The effect is even greater when weight loss is paired with exercise.

Losing weight can help your blood vessels do a better job of expanding and contracting, making it easier for the left ventricle of the heart to pump blood.

9. Quit Smoking

Among the many reasons to quit smoking is that the habit is a strong risk factor for heart disease.

Every puff of cigarette smoke causes a slight, temporary increase in blood pressure. The chemicals in tobacco are also known to damage blood vessels.

Surprisingly, studies haven’t found a conclusive link between smoking and high blood pressure. Perhaps this is because smokers develop a tolerance over time (29).

Still, since both smoking and high blood pressure raise the risk of heart disease, quitting smoking can help reverse that risk.

10. Cut Added Sugar and Refined Carbs

There’s a growing body of research showing a link between added sugar and high blood pressure.

In the Framingham Women’s Health Study, women who drank even one soda per day had higher levels than those who drank less than one soda per day.

Another study found that having one less sugar-sweetened beverage per day was linked to lower blood pressure.

And it’s not just sugar — all refined carbs, such as the kind found in white flour, convert rapidly to sugar in your bloodstream and may cause problems.

Some studies have shown that low-carb diets may also help reduce blood pressure.

One study on people undergoing statin therapy found that those who went on a six-week, carb-restricted diet saw a greater improvement in blood pressure and other heart disease markers than people not on a diet.

11. Eat Berries

Berries are full of more than just juicy flavor.

They’re also packed with polyphenols, natural plant compounds that are good for your heart.

One small study had middle-aged people eat berries for eight weeks.

Participants experienced improvements in different markers of heart health, including blood pressure.

Another study assigned people with high blood pressure to a low-polyphenol diet or a high-polyphenol diet containing berries, chocolate, fruits and vegetables.

Those consuming berries and polyphenol-rich foods experienced improved markers of heart disease risk.

12. Try Meditation or Deep Breathing

While these two behaviors could also fall under “stress reduction techniques,” meditation and deep breathing deserve specific mention.

Both meditation and deep breathing are thought to activate the parasympathetic nervous system. This system is engaged when the body relaxes, slowing the heart rate and lowering blood pressure.

There’s quite a bit of research in this area, with studies showing that different styles of meditation appear to have benefits for lowering blood pressure.

Deep breathing techniques can also be quite effective.

In one study, participants were asked to either take six deep breaths over the course of 30 seconds or to simply sit still for 30 seconds. Those who took breaths lowered their blood pressure more than those who just sat.

Try guided meditation or deep breathing. Here’s a video to get you started.

13. Eat Calcium-Rich Foods

People with low calcium intake often have high blood pressure.

While calcium supplements haven’t been conclusively shown to lower blood pressure, calcium-rich diets do seem linked to healthy levels .

For most adults, the calcium recommendation is 1,000 mg per day. For women over 50 and men over 70, it’s 1,200 mg per day .

In addition to dairy, you can get calcium from collard greens and other leafy greens, beans, sardines and tofu. 

14. Take Natural Supplements

Some natural supplements may also help lower blood pressure. Here are some of the main supplements that have evidence behind them:

• Aged garlic extract: Aged garlic extract has been used successfully as a stand-alone treatment and along with conventional therapies for lowering blood pressure.
• Berberine: Traditionally used in Ayurvedic and Chinese medicine, berberine may increase nitric oxide production, which helps decrease blood pressure.
• Whey protein: A 2016 study found that whey protein improved blood pressure and blood vessel function in 38 participants .
• Fish oil: Long credited with improving heart health, fish oil may benefit people with high blood pressure the most .
• Hibiscus: Hibiscus flowers make a tasty tea. They’re rich in anthocyanins and polyphenols that are good for your heart and may lower blood pressure.

• 15. Eat Foods Rich in Magnesium

• Magnesium is an important mineral that helps blood vessels relax.

  While magnesium deficiency is pretty rare, many people don’t get enough.

  Some studies have suggested that getting too little magnesium is linked with high blood pressure, but evidence from clinical studies has been less clear .

  Still, eating a magnesium-rich diet is a recommended way to ward off high blood pressure .

  You can incorporate magnesium into your diet with vegetables, dairy products, legumes, chicken, meat and whole grains.

• Take Home Message

  High blood pressure affects a large proportion of the world’s population.
  While drugs are one way to treat the condition, there are many other natural techniques that can help.
  Controlling your blood pressure through the methods in this article may, ultimately, help you lower your risk of heart disease.
• Besides medication to treat or tame high blood pressure has many adverse side effects .
• So managing HBP as suggested above has many advantages.

Banana

Bananas are common and very normal fruits but they have extraordinary properties that make them a great super-food which provide us with energy, make us feel full and provide our bodies with the needed essential nutrients due to the high amount of fibers, vitamins and natural sugars, such as fructose and sucrose.

This fruit is consumed all over the world and the price is very affordable in most countries. Additionally, it is the top consumed fruit in the USA.

The unripe fruits normally are green but may have other colour like purple. Upon purchasing, bananas last approximately a week but after some time there are black spots that appear on them and grow bigger and bigger , until the banana turns black. 

We think that they are rotten and thus just throw them away. These dark spots are not a sign of rotting but something very unique.

This is the sign which shows that the bananas actually ripen and the more spots appear the better for you.

The dark spots represent the tumour necrosis factor  (TNF) and the higher this factor the better. 

This is a cancer fighting substances that assists in fighting against abnormal cells in the body. TNF helps the communication between the cells in our immune system, guiding the movements of the cells towards the areas in our bodies that are inflamed or infected.

A recent research showed that TNF from bananas can stop tumour cell growth and and spread, causing apoptosis or cell death.

Bananas are packed with high levels of antioxidants which strength the immune system and increase the white cells count. Through this way the body fights off infections and evn cancer.

Aside from these properties, bananas have great benefits, thus you need to include them into your daily diet. 

Bananas are good for:-

Blood Presure

They are high in potassium, but do not contain sodium, thus they are excellent for the heart. They lower the blood pressure and prevent heart attachs and strokes.

Heartburn

This condition can be relieved in a minute due to the fruit's natural anti-acid properties, thus if in case you start feeling the symptoms, munch one banana and you will momentarily feel better.

Anemia

Anemic people can benefit from introducing bananas into their diets as they will be provided with iron.It stimulates the production of hemoglobin and strengthen the blood supply.

Energy

They give energy and are great pre-workout snack as they contain minerals, vitamins and low glycemic carbs that increase your endurance while the high level of potassium prevents muscle cramps.

Depression

Due to bananas being high in tryptophan  which is converted into serotonin upon digestion, they can fight depression. Serotonin is the neurotransmitter that makes us feel happy, relaxed and in better mood. In case you feel down, take one banana and you will feel much better.

Ulcers

Bananas are perfect for this condition as they are soft, muchy and protect the stomach lining from irritation and acid.

Temperature control

This fruit lowers the body temperature and cools you off. This goes for when you feel hot or when you have a fever.

Nerves or  PMS

In case you feel stressed out or down , take a banana as it regulates the blood sugar levels and is rich in vitamin B which naturally calm the nervous system, making people feel relaxed and improving their mood.

Constipation

The fibers they contain are beneficial for those who suffer from constipation and they stimulate bowel movement and relieve the symptoms.

Benefits of bitter gourd or Karela

Bitter gourd or Karela (see picture above) The Plant That Kills Cancer Cells, Stop Diabetes And Lower High Blood  Pressure!

Among all plants available on the market and coming directly from our nature, goya is the one to pay attention to.

Otherwise known as karela, this cucumber-shaped plant does wonders for the human health. It grows in South America and Asia, and requires warm and humid climate to grow.

Among the many things it cures, you will be happy to learn that it is excellent for treating cancer, too.

The man behind this discovery is Dr. Frank Shallenberger, a doctor specialized in anti-aging treatments and alternative medicine. As he states, karela can suppress the development of cancer cells, so he regularly recommends it to patients who are dealing with this disease.

As numbers show, karela kills off about 90-98% of all cancers cells formed in the human body, which is astonishing information.

The University of Colorado conducted a study which analyzed the goya effects on the human body, especially with cancer. The findings uncovered that a 5% goya solution reduces pancreatic cancer and almost 64% of pancreatic tumors.

Aside from this, karela is beneficial for treating:

• — Skin infections
• — Hypertension (high blood pressure)
• — Asthma
• — Stomach problems
• — Diabetes symptoms

By incorporating goya in your everyday menu you will:

• improve your energy levels and boost the metabolism
• diminish folate-related neural tube defects in infants
• regulate your blood pressure, since goya is rich in Polypeptide-P and charantin, compounds responsible for keeping the blood pressure in check and treating type 2diabetes
• stabilize the immunity and protect you from infections
• improve the vision and repair all eye problems, as a result of its high content of beta-carotene
• cure hangover and cleanse the liver
• boost digestion
• help with gout and improve blood circulation
• treat psoriasis and fungal infections like Athlete’s foot and ringworms

Sources and References:
www.homehealthyrecipes.com
naturalherbsandmedicine.com

Benefits of beetroot

1. It improves the circulation: The beet offers an immediate generation of new red globules and a more stable blood circulation. It also helps in the fight against arterial hypertension. People who drink beet juice have an improved blood pressure.

2. It increases your energy: If you are of those with a very busy agenda, you need all the necessary energy to be able to burn it and give good results, so consuming this juice will offer you a couple of hours more energy, especially to people who practice physical exercises.

3. A healthier brain: Your brain works much better if you consume beet since it contains betaine and tryptophan.

4. It keeps the liver clean: The betaine that beet contains can help you with liver cleansing and keeps this organ always active and healthy.

5. It diminishes the constipation: Beet is a source rich in vegetable fiber, so it improves the digestive processes and the processes of excretion, in that way helping your constipated colon.

6. It supports your eyesight health: Beet is an important source of vitamin A and beta – carotene, and helps you clear out any problems with your

7. Heart at 100 %: Beet possesses a great content of potassium, so it’s ideal to help you against any sudden heart attacks or strokes.

Old Recipe - Medication for High Blood Pressure and Cholesterol.

Many today, have high cholesterol and high blood pressure. If left untreated it can lead to poor health and many health issues.  There are many drugs available but these drugs sometimes have undesirable side effects. Maybe a better alternative is to use natural remedy.Preparation of this natural remedy is extremely easy and quick, and all you need are some ingredients that you already have in your kitchen. This is how to prepare this natural remedy that will significantly decrease cholesterol and high blood pressure:

Ingredients:

• 1 teaspoon of honey
• 1 tablespoon of apple cider vinegar
• 1 clove of garlic (grated)
• 1 tablespoon of lemon juice
• Grated ginger (1 piece)

Method of preparation:

Mix all ingredients in a blender for half a minute at high speed. Next, strain, and store the remedy in the fridge for 5 days.

Use:

Take a tablespoon of this miraculous remedy in the morning, before you have your breakfast, and another tablespoon in the evening, before your dinner.

Note that you should not consume it more than three times during the day.

This remedy will strengthen and energize your body, and will successfully solve your hypertension and high cholesterol issues.

Give yourself a chance and try out this

Overcome Insomnia with a simple solution

Lucky are those who sleep well for 8 hours. For some, getting a proper sleep is actually impossible, and this usually involves late-night trips to the fridge.

Dealing with insomnia can be really frustrating, and being unable to sleep well several nights in a raw affects everyday life and performance.

Fortunately, there is an easy-to-do remedy you could use to get a descent sleep, and it works like magic. All you need is 3 simple ingredients and your cozy bed.

Ingredients:

• 1 tbsp coconut oil
• 1/4 tsp raw honey
• 1/8 tsp sea salt

The combination of these ingredients sets your body in its ‘sleeping mode.’ It normalizes the secretion of stress hormones, keeping your cortisol spikes under control. It is actually the spikes that wake you up in 3am.

How to make your sleeping remedy?

There are two ways to use these ingredients, and make sure you take these before you go to bed.

Option 1:

Combine your coconut oil and honey in a small bowl, then stir in some salt. Stir until well combined. Take your remedy, and drink some water to push it down.

Option 2:

Take a tablespoon of coconut oil, then take a quarter teaspoon of honey. Drink some water to ease the swallowing. Dissolve your salt in water and drink it.

If you still wake up during the night, take another dose of your ‘sleeping remedy,’ and you shall fall asleep within half an hour or less.

How does this work?

Coconut oil contains healthy fats that supply your body with energy during the night. By taking it, you will not wake up starving in the morning. Coconut oil also prevents blood glucose spike, which are another major cause of insomnia.

Although it is sweet, honey does not affect your blood sugar, and it sets you in your sleeping mode. It provides a proper amount of the glycogen that your brain needs. Insufficient glycogen levels stimulate your adrenals to produce more stress hormones, or cortisol and adrenalin. High levels of stress hormones keep you awake at night.

Salt is the third part of your bedtime story. It has the ability to decrease stress hormone levels. Salt enhances the production of energy, and maintains bodily functions under control. Its sodium content decreases the secretion of adrenaline and cortisol.

Acidic body is precursor to having cancer. Avoid cancer

Dr. Otto H. Warburg gives the best answer for how to alkalize your body naturally by using lemon and baking soda. Dr. Otto H. Warburg was a Nobel Prize winner, famous for his breakthrough in the field of medicine – he managed to find the true cause of cancer. According to Dr. Warburg, oxygen deficiency is the main factor that contributes to emergence of cancer.

This deficiency results in an acidic state in our bodies. In addition, Dr. Warburg discovered that cancer cells are actually anaerobic and can’t live when they are exposed to high amount of oxygen which is one of the characteristics of alkaline state.

Every healthy cell has certain need for oxygen, but cancer cells can survive without oxygen. If you remove 35% of the oxygen from any cell, it will probably turn into a cancerous cell after 2 days.

What we eat and drink on a daily basis determines the proper maintenance of body’s pH levels. The term pH balance is used to describe the balance between alkaline and acid content in every cells and fluid in the human body. Our bodies must find the ideal balance for the pH levels of our blood which is about 7.365 (a little bit alkaline) in order to stay healthy.

However, the typical American diet today includes many acid-supporting and toxic foods including refined grains, processed sugars, GMO etc. Such diet usually results in harmful acidic pH values. pH levels that are not balanced can disrupt the work of cells.

Greatly acidic pH can also result in the occurrence of many different health issues like heart disease, cancer, osteoporosis, diabetes and heartburn. In case your body spends a lot of time in an acidic state, it can speed up the aging process.

According to Robert Young, the majority of health issues come as a result of the acidic state of the body. This state is great for the development and growth of viruses, bad bacteria, parasites and candida. On the other hand, alkaline state counterbalances their activities. So, how to alkalize your body?

By keeping your pH balance intact, you will be able to maintain your health.

Ingredients:

• Two tablespoons of freshly squeezed lemon juice (you can use organic apple cider vinegar instead)
• 1/3 teaspoon of baking soda

Instructions:

Take the ingredients and mix them well. The combination of acid and base will instantly start to fizz. Continue pouring baking soda to the point when the fizz stops. After that, pour eight ounces of water in the glass.

Drink this mixture at once. With the help of this homemade remedy, you will balance the pH and make an alkaline-friendly environment in the body. In addition, this will help you balance stomach acid and ease acidosis.

Read more: http://www.bestherbalhealth.com/your-body-is-acidic-how-to-alkalize-your-body-naturally/#ixzz43ADRBVSH

Remedies for High Blood Pressure

High blood pressure or Hypertension is a common disease among middle aged people, It is a disease of the modern age. High blood pressure is the condition where your heart  is working more than it should to pump blood and your arteries are stressed. Blood pressure is measured in millimeters of mercury. If your blood pressure is more than 140/90 mm then it is considered high. There are certain risk factors of having high blood pressure, these include stroke, heart attack, kidney diseases. High blood pressure can be controlled with natural and simple home made remedies.

Causes

• Genetic factors
• Obesity
• High salt intake
• Stress
• Excessive drinking
• Lack of physical activity

Common Symptoms

• Chronic headache
• Fatigue
• Nose bleeds
• Shortness of breath
• Diseased kidneys
• Frequent urination
• Blurred vision
• Mental tension
• Palpitations

Home Remedies for High Blood Pressure

Garlic 

Garlic is an effective remedy for lowering your blood pressure. It helps relax the blood vessels by stimulating the production of hydrogen sulfide and nitric oxide. Make a paste of crushed garlic and consume it with buttermilk. You can also eat 2 or 3 raw garlic cloves daily.

Papaya

Papaya is very effective in controlling your blood pressure. Eat a papaya on empty stomach daily in the morning, do not eat anything for atleast two hours after eating papaya. Repeat this process daily for a month and yield good results.

Watermelon Seeds

Watermelon seeds are very effective in reducing the blood pressure levels. The cucurbocitrin, a compound present in the watermelon seeds helps widen the blood capillaries and also improves the overall kidney functioning. Take some dried watermelon seeds and grind them. consume one teaspoon of this mixture daily on empty stomach in the morning and again in the evening.

Onion Juice

An antioxidant flavonol called quercitin present in the onions helps to lower down your blood pressure. Mix equal amounts of honey and onion juice. Take two tablespoons of this mixture twice a day for atleast two weeks.

Lemons

Vitamin C, an antioxidant present in the lemons is helpful to prevent capillary fragility. It is a rich source of Vitamin P that is found in both peel and juice of a fruit. Drink warm lemon water in the morning daily on an empty stomach.

Banana

Eating bananas regularly helps to control the blood pressure. The potassium present in the bananas helps to lessen the effect of sodium. Eat one or two bananas daily.

Coconut Water

Coconut water is very beneficial in controlling the blood pressure. According to a 2005 study of West Indian Food Journal, the potassium, magnesium and vitamin c present in the coconut water helps in decreasing the systolic blood pressure. Also it is very important that the people who are suffering with high blood pressure, must stay well hydrated. Drink atleast 8 to 10 glasses of water a day.

Vegetables & Fruits

Eat atleast three servings of vegetables and fruits daily. The calcium, potassium, fibre and magnesium present in the vegetables and fruits helps in keeping the arteries healthy.

Almond Oil

Consume one teaspoon of almond oil with a cup of milk daily before going to bed.

Fenugreek Seeds

Fenugreek seeds are the rich sources of potassium and fibre, which makes this an effective remedy for high blood pressure. Take one or two teaspoons of fenugreek seeds and add them to a cup of water, Boil it for two minutes and then strain it. Put the seed in the blender and make it as a fine paste. Consume this paste twice a day, once in the morning on an empty stomach and once in the evening. Continue this remedy for 3 months to notice desired results.

Honey

Consuming two teaspoons of honey daily in the morning on an empty stomach can be helpful in reducing the blood pressure levels.

Precautions

• Do some physical activity
• Cut down salt intake
• Avoid tension and try to be relax
• Say good bye to hydrogenated oils for cooking.

- See more at: http://www.dailyhealthgen.com/2014/11/home-remedies-high-blood-pressure.html#sthash.DMt8dB3x.dpuf