The amount of force exerted by your heart on the arterial walls is known as your blood pressure. This is because as blood moves from your heart to different parts of your body, arteries carry it there.

Your blood pressure rises and falls at regular intervals on a typical day.

According to the CDC, one out of every three persons has excessive blood pressure in the USA. This means that the force of blood pushing against their artery walls is extreme, which can cause artery damage. It has been demonstrated that lowering systolic blood pressure to a maximum of 120 mmHg reduces these risks. At 120/80, your four-chambered heart pumps blood into and out of your body to recycle essential nutrients and oxygen to your body’s tissues. However, as the heart works harder and harder, it can weaken and stop working correctly. Unfortunately, in addition to making the heart work harder, high blood pressure puts additional strain on the arterial walls, leading to cholesterol buildup, degradation, and, ultimately, an attack or stroke. 

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The following blood pressure ranges are available.

• Normal: It is normal when the blood pressure is less than 120/80 millimeters of mercury. 

• Prehypertension: Systolic blood pressure of 120–129 mmHg and diastolic blood pressure of less than 80 mmHg

• stage one hypertension: If your blood pressure is between 130–139 mmHg and your diastolic blood pressure is 80–89 mmHg, you may have stage 1 hypertension. 

• Stage 2 hypertension: systolic blood pressure of at least 140 mm Hg or diastolic blood pressure of at least 90 mm Hg

Check Your Blood Pressure

With digital blood pressure monitors that you can wear on your arm or wrist, tracking your blood pressure from home is easier than ever. A blood pressure monitor reads your systolic and diastolic pressures in seconds and displays the results digitally. In addition, many monitor your pulse rate and keep a digital memory file of previous readings. If you have been diagnosed with hypertension, keeping track of your progress toward lowering it is also a good idea.

You must seek medical assistance if you have high blood pressure. In addition to headaches, high blood pressure can raise the risk of heart attack, stroke, redness, shortness of breath, and other symptoms. However, you can usually reduce the recommended lifestyle changes to a safer level with little difficulty by making the recommended lifestyle changes. Meanwhile, you can address some of the more controllable factors that may be affecting your blood pressure, such as diet and exercise.

Here are 12 Amazing High Natural Remedies that help Lower and Maintain Blood Pressure to improve your health and well-being

1. Eat Healthily

Dietary Approaches to Stop Hypertension (DASH) is widely regarded as the best diet for managing and lowering blood pressure. The DASH diet includes avoiding almost all sodium, eating low-fat foods, and eating plenty of fruits, vegetables, and lean proteins.

2. Exercise

Regular exercise helps strengthen the heart, which aids in the reduction of high blood pressure. A stronger heart can pump blood more efficiently, reducing the strain on your arteries. Mindfulness-based exercises, such as yoga practice, have also benefited hypertension patients by increasing heart rate and improving mood. One of the best strategies to lower blood pressure is to engage in regular physical activity. Aerobic exercise causes blood vessels to expand and contract, allowing them to remain flexible.

It also improves blood flow and promotes the formation of new blood vessels, among other things. In addition, one hundred fifty minutes of moderate exercise per week, such as walking, or 75 minutes of vigorous exercise, can help lower blood pressure and improve heart health.

3. Reduce Your Sodium Consumption

A high-salt diet is the most common cause of high blood pressure. The American Heart Association recommends that hypertensive patients limit their intake to less than 1,500 mg per day. Eating more potassium-rich foods, such as bananas, raisins, tuna, and milk, aids in sodium removal from the body. A low-sodium diet is the equivalent of one and a half to two blood pressure medications. Unfortunately, the average American eats 3,500 mg of sodium per day, significantly above the American Heart Association’s recommended limit of one teaspoon.

To add flavor to your favorite foods, use salt substitutes such as spices, garlic, herbs, and other seasonings instead of some or all of the salt. If you have hypertension, limiting your sodium intake to 1,500mg per day will lower your blood pressure by 6mmHg. Most blood pressure-lowering recommendations call for a reduction in sodium consumption. Approximately half of the people with high blood pressure appear to be salt sensitive. No one should consume more than 2,400 milligrams of sodium in 24 hours. The recommended daily salt consumption for African Americans is 1500 mg or less if they have hypertension, diabetes, kidney disease, or are over 50 years old.

4. Reduce Your Stress Levels

Stress can put you at risk for several long-term health problems, such as high blood pressure, heart disease, and stroke. Reduced stress aids in the maintenance of normal blood pressure. Yoga and tai chi are two examples of mind-body exercises. Meditation, as well as listening to or making music, can help with stress. Stress is a significant contributor to high blood pressure, and reducing it can help lower it.

Relax by listening to soothing music or doing things that bring you joy, such as eating healthily and spending time with loved ones. Managing mental and physical well-being and reducing work-related stress can help lower blood pressure and prevent hypertension. This is because your cortisol and adrenaline levels rise, blood vessels constrict, and blood pressure increases when stressed. As a result, the veins constrict, the blood thickens, and the heartbeat speeds up (to deliver more blood).

5. Lose Weight

Even a ten-pound weight loss can help lower your blood pressure if you are overweight. For every 20 pounds lost, your systolic blood pressure (the first number in your blood pressure readings) will decrease by 5–20 points. It would be best to be considered healthy if you had a BMI between 18.5 and 24.9. A person’s chance of acquiring high blood pressure increases if they are obese. Your heart’s left ventricle pumps blood more efficiently if your blood vessels can expand and contract more effectively.

When you exercise, this effect becomes even more pronounced. As a result, being overweight is a problem for more than half of all adults in the United States.

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6. Increase your Potassium intake. 

Potassium helps to lower blood pressure by counteracting the effects of sodium. A daily potassium intake of 3,000 to 3,500 mg from bananas, tomatoes, and other vegetables is recommended. Coconut water and bananas are two of the best potassium-rich foods. If you have hypertension, increasing your potassium intake to recommended levels should result in a 4 to 5 mmHg drop in blood pressure. Potassium is a vital mineral that regulates heart rate and can help lower blood pressure.

Because modern diets have increased sodium intake while decreasing potassium intake, eat fewer processed foods and more fresh, whole foods. There is a lot of potassium in fruits, vegetables, milk, and yogurt. In addition, you should restrict potassium intake if you have severe kidney disease.

7. Deep Breathing

Deep breathing and meditation can both activate the parasympathetic nervous system. This system kicks in when the body relaxes, slowing the heart rate and lowering blood pressure. Slow, deep breathing is one method for naturally and quickly lowering blood pressure. For example, in one study, participants were instructed to take six deep breaths in 30 seconds or sit still for 30 seconds. Those who took breaths had lower blood pressure than those who sat.

Meditation and deep breathing can assist in lowering blood pressure. When the body relaxes, meditation or deep breathing may activate the parasympathetic nervous system, slowing the heart rate and lowering blood pressure.

8. Give up Smoking

It has been shown that the chemicals in tobacco are known to damage blood vessels with every puff of cigarette smoke. Although smoking and high blood pressure are both risk factors for heart disease, studies have yet to find a conclusive link between the two. Therefore, quitting smoking is probably the most critical thing you can do for your heart and is also good for your overall health.

9. Alcohol use should be reduced to a minimum.

Blood pressure can rise with any quantity of alcohol consumption. However, according to research, moderate alcohol drinking may benefit your heart. In the United States, women are limited to one drink per day, whereas men are limited to two drinks per day. 

Limiting your alcohol intake can also affect the effectiveness of your blood pressure medication, so be sure to do so.

10. Consume Cocoa or Dark Chocolate

Dark chocolate and cocoa powder include plant components that ease blood vessel tension and, as a result, reduce blood pressure. In addition, the complex antioxidants present in cacao are essential to reduce “bad cholesterol” and prevent arterial hardening. To get the most potent benefits, choose non-alkalized cocoa powder, which is particularly strong in flavonoids and includes no additional sugars.

11. Consume More Water

Drinking more water dilutes your blood and lowers its viscosity, allowing it to flow more easily through your veins and arteries. As a result, drinking extra water can help you relax and improve your overall health, especially if you’re overweight or obese.

12. Take Your Medications

There are various ways to lower your blood pressure, but following your doctor’s advice regarding medication is critical. If you have trouble taking your medicines on time, use electronic reminders or daily pillboxes to assist you. Some people find that changing their lifestyle is the best way to keep their blood pressure under control, but many also require medication to help them manage it.

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Where to Buy?

• Shop on Amazon

• Bulk Supplement
• Mountain Rose Herb
• Now Foods Herbal Products
•  online

DISCLAIMER OF MEDICINE

This information is not intended to provide medical advice or replace a personal physician’s advice or treatment. All readers of this information, especially those taking prescription or over-the-counter medications, should check with their doctors before initiating any nutrition, supplement, or lifestyle program. In addition, the statements and goods on this website have not been evaluated by the Food and Drug Administration.

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Hypertension (HTN), or high blood pressure, is a condition that increases your risk of stroke and other serious illnesses. It is defined as persistently elevated blood pressure in arteries. In a healthy person, blood pressure should be 120/80 mm Hg. However, depending on the underlying causes, it can be high or low.

At least one of the following factors should be considered when diagnosing high blood pressure.

Over 120 mm Hg systolic blood pressure

Above 80 mm Hg diastolic blood pressure

Above these levels in both systolic and diastolic pressure

In modern science (Allopathy), various medicines can immediately lower your blood pressure. According to research, various herbal therapies effectively reduce blood pressure when combined with a healthy diet. Herbal medicines, on the other hand, are popular among many people due to their efficacy. As a result, there has been a rise in demand for herbal therapies for various diseases worldwide. Because they have better acceptability with the human body and fewer side effects, herbal medicines are used by about 75 percent to 80 percent of the world’s population, primarily in developing countries, for primary health care.

 

You can control high blood pressure with various medications, such as beta-blockers and dietary and lifestyle changes. Many herbs are also beneficial to maintaining high blood pressure, according to the research. By incorporating a few spices into your diet, you can naturally lower your blood pressure.

Garlic

Garlic is a well-known herb with a variety of medicinal uses. For example, garlic contains a variety of compounds that are good for the heart. Allicin, one of the primary active compounds in garlic that gives it its distinctive odor and many of its health benefits, may help lower blood pressure and relax blood vessels.

How Does It Work?

When eaten raw, garlic (Allium sativum) contains heart-healthy antioxidants that help lower blood pressure. Add flavor, nutrition, and aroma to your dishes to lower your blood pressure. You can find Garlic supplements in the grocery store or on the internet.

Possibly Effective for Reducing High Blood Pressure

According to some studies, taking garlic decreased systolic and diastolic blood pressure by an average of 8.3 mm Hg and 5.5 mm Hg, respectively, in over 550 people with high blood pressure. This effect was comparable to that of blood pressure medications.

In a 24-week study of 30 people, 600–1,500 mg of garlic extract was just as effective as usual for lowering blood pressure.

Safety Precautions

It is strictly forbidden to use this herb under the following circumstances:

• Pregnancy
•  Surgery
•  Diarrhea
•  In Combination of:
• Medications used for HIV/AIDS (Non-Nucleoside Reverse Transcriptase Inhibitors (NNRTIs)) interacts with GARLIC.
• Isoniazid (Nydrazid, INH) interacts with GARLIC.
• Saquinavir (Fort vase, Invirase) interacts with GARLIC

Ginger

Ginger is a versatile spice that can help with many aspects of heart health, including circulation, cholesterol levels, and blood pressure, when used over time. In addition, ginger is a natural calcium channel blocker that aids in blood vessel relaxation. Therefore, you will be able to incorporate ginger into your meals and beverages regularly.

How Does It Work?

Ginger has several health benefits and can help lower blood pressure so that some medications cannot. Ginger appears to lower blood pressure by dilating blood vessels and acting as a natural calcium channel blocker. By relaxing blood vessels, the spice aids circulation and lowers blood pressure. Ginger is a delicious spice that is simple to incorporate into your diet. Alternatively, you can purchase ginger supplements from the grocery market or online.

Possibly Effective for Reducing High Blood Pressure

Ginger has been shown to decrease blood pressure (when used in combination with medication) by acting as a vasodilator (it expands your blood vessels), which is beneficial for increasing circulation in the body, lowering overall blood pressure. In addition, ginger also contains potassium, a mineral that has been shown in studies to help lower blood pressure. Ginger contains 415 mg of potassium for every 100 g, according to the United States Department of Agriculture (USDA). That is more than a banana (a potassium-rich food) containing only 358 mg per 100 g.

Safety Precautions

It is strictly forbidden to use this herb under the following circumstances:

• During Medications that slow blood clotting (Anticoagulant / Antiplatelet drugs).
• Phenprocoumon
• Pregnancy.
• Hyperthyroid.

Cardamom

Cardamom (Elettaria cardamomum) is a peppery, citrusy spice with a long list of health advantages. In addition, cardamom is a tasty spice with a strong, slightly sweet flavor.

It is high in antioxidants, which may help to lower blood pressure. According to a study published in the Indian Journal of Biochemistry and Biophysics, cardamom can help lower blood pressure.

How Does It Work?

Cardamom is a widely used spice, particularly for its flavor. This sweet spice contains antioxidants that act as a natural calcium channel blocker to help lower blood pressure. It also acts as a diuretic (helps to reduce heat load) by increasing urine flow. Cardamom is a simple spice to use in cooking and baking. You could also take a cardamom supplement or extract as an alternative. Alternatively, you can purchase cardamom supplements from the grocery market or online.

Possibly Effective for Reducing High Blood Pressure

Cardamom is a tasty spice with a somewhat sweet, intense flavor. It is naturally loaded with several antioxidants, which can help to reduce blood pressure.

According to some studies, A 12-days study in 20 adults who were recently diagnosed with elevated blood pressure discovered that taking 3 ounces of cardamom powder daily can lowered blood pressure, decreasing it close to the usual range.

Test-tube and animal experiments suggest cardamom can help lower blood pressure by functioning like a natural calcium channel blocker and water pills.

A diuretic is a chemical compound that helps eliminate water accumulation via urination.

Even though these discoveries are hopeful, research in this field is still relatively new. Hence, scientists need to carry out further studies to investigate more the cardamom’s effects on humans.

Safety Precautions

It is strictly forbidden to use this herb under the following circumstances:

• Pregnancy and breast-feeding
• Gallstones

Cinnamon

Cinnamon is a fragrant spice derived from the bark of the cinnamon tree. Cinnamon has also been used to treat various heart-related symptoms and to lower blood pressure since ancient times.

The blood vessels appear to relax and dilate because of it.

How Does It Work?

Cinnamon has been shown to significantly lower blood pressure when consumed in sufficient amounts daily, particularly in people with diabetes. Sprinkle cinnamon powder on top to enhance your cereals or coffee flavor while also lowering your blood pressure. You can find Cinnamon supplements in the grocery store or on the internet.

Possibly Effective for Reducing High Blood Pressure

Several studies have found that Cinnamon reduced systolic and diastolic blood pressure by an average of 6.2 mm Hg and 3.9 mm Hg, respectively, according to a review of 9 studies with 641 participants. However, when people took Cinnamon for 12 weeks, the effect was more potent. Furthermore, the impact of taking Cinnamon was examined in a review of three studies involving 139 people with type 2 diabetes. Those who took 500–2,400 mg of Cinnamon daily for 12 weeks saw a 5.39 mm Hg decrease in systolic blood pressure and a 2.6 mm Hg decrease in diastolic blood pressure.

Safety Precautions

It is strictly forbidden to use this herb under the following circumstances:

• Pregnancy and breast-feeding
• Gallstones

Basil

Basil (Ocimum basilicum) is a fragrant green-leaved herb in the mint family. It comes in various flavors, including holy basil, cinnamon basil, blue Basil, Thai basil, and more. Because of its compounds, basil is a popular alternative. Basil contains eugenol, a plant-based antioxidant that lowers blood pressure by acting as a natural calcium channel blocker.

How Does It Work?

Basil herb is used to add flavor to a variety of dishes. When basil extracts are added to food, they have been shown to lower blood pressure significantly. Keeping a basil plant in the kitchen will allow you to use the leaves more frequently in salads, soups, and kinds of pasta. You can find Basil supplements in the grocery store or on the internet.

Possibly Effective for Reducing High Blood Pressure

Eugenol may help lower blood pressure by acting as a natural calcium channel blocker, according to research.

Calcium channel blockers block calcium from going to the heart and arterial cells, relaxing blood vessels. Eugenol is abundant in sweet basil. This plant-based antioxidant has been linked to a variety of health benefits, including lower blood pressure. Precious basil extracts have been shown in animal studies to help relax blood vessels and thin the blood, lowering blood pressure.

Safety Precautions

It is strictly forbidden to use this herb under the following circumstances:

• Pregnancy
• Breast-feeding
• Bleeding Disorder
• Surgery

Celery Seeds

Celery seeds (Apium graveolens) are a versatile spice high in iron, magnesium, manganese, calcium, and fiber, among other nutrients. In addition, because celery is a diuretic, it can help to lower blood pressure. Celery seeds are used in China to treat hypertension and are added to soups and stews for flavor. These, on the other hand, may be used to combat high blood pressure.

How Does It Work?

The researchers discovered that celery seed extract reduced blood pressure in rats with pre-existing elevated blood pressure but not in average blood pressure rats.

According to research, compounds found in celery seed extract may help lower blood pressure by acting as a natural calcium channel blocker.

Furthermore, celery seed is high in dietary fiber, which has been linked to lower blood pressure. You can find Celery seeds supplements in the grocery store or on the internet.

Possibly Effective for Reducing High Blood Pressure

According to the study, the celery seed extract was found to lower blood pressure in rats with the pre-existing high blood pressure but not normal blood pressure. According to researchers, celery seed extract may help lower blood pressure by acting as a natural calcium channel blocker.

Furthermore, celery seed is high in dietary fiber, which has been linked to lower blood pressure.

Safety Precautions

It is strictly forbidden to use this herb under the following circumstances:

• Pregnancy and breast-feeding
• Bleeding Disorder
• Surgery
• Allergies

Parsley

In American, European, and Middle Eastern cuisines, parsley is a well-known herb. It contains several compounds, including vitamin C and carotenoids, that can help lower your blood pressure. Parsley contains several compounds that may help lower blood pressure, including vitamin C and dietary carotenoids.

 

How Does It Work?

Parsley is a low-calorie vegetable that is high in nutrients like vitamins A, K, and C.

Vitamin A is a necessary nutrient for maintaining your immunity and eye health. Likewise, it is beneficial to your skin and may help to improve skin conditions such as acne.

Parsley is also high in vitamin K, a nutrient that helps to maintain bone and heart health. Two tablespoons (8 grams) of parsley provide more vitamin K than you require in a single day.

Furthermore, parsley is high in vitamin C, a nutrient that promotes heart health and is essential for the immune system. You can also buy parsley supplements at your local grocery store or online.

Possibly Effective for Reducing High Blood Pressure

Parsley (Petroselinum crispum) is a common herb in American, European, and Middle Eastern cuisines. It is a Mediterranean native with a robust nutritional profile.

Carotenoid antioxidants have been shown in several studies to lower blood pressure and LDL (bad) cholesterol, which are the risk factors for heart disease. In addition, animal studies have shown that parsley reduces both systolic and diastolic blood pressure by acting as a calcium channel blocker, a type of medication that relaxes and dilates blood vessels.

Safety Precautions

It is strictly forbidden to use this herb under the following circumstances:

• Diabetes
• Pregnancy
• Breastfeeding
• Edema
• kidney disease
• Surgery

Cats Claw

The cat’s claw is a type of plant. Uncaria tomentosa and Uncaria guianensis are the two species of cat claw most used in medicine. The Amazon forest and other Central and South American tropical areas are home to the cat’s claw, a woody vine that grows wild. Blood pressure appears to be reduced by the cat’s claw. Therefore, taking a cat’s claw with blood pressure medications may cause your blood pressure to go too low.

How Does It Work?

Cat’s claw is a herb that is used to treat hypertension and other neurological problems. The herb reduces blood pressure by acting on calcium channels in the body. Cat’s claw supplements are also available at some health food stores and online.

Possibly Effective for Reducing High Blood Pressure

Traditional Chinese medicine has long used Chinese cat claws to treat various ailments, including high blood pressure.

Possibly Effective for Reducing High Blood Pressure

Several compounds, including hirsutine and rhynchophylline, are found in Chinese cat’s claws. These may lower blood pressure by acting as natural calcium channel blockers, according to animal studies. Furthermore, these compounds may cause blood vessels to produce nitric oxide, which aids in blood vessel relaxation and dilation.

Safety Precautions

It is strictly forbidden to use this herb under the following circumstances:

• Allergy
• Diabetes
• Pregnancy
• Breastfeeding
• Kidney Problem 

Flaxseeds

Flax seeds have already been prized for their health-protective benefits. For example, flaxseed makes an excellent herb for high blood pressure due to high levels of alpha-linolenic acid. The essential fatty acid is beneficial in the prevention, treatment, and hypertension management. Alternatively, you can purchase flaxseeds supplements from the grocery market or online.

How Does It Work?

The seeds have for a long been prized for their health benefits. Because of its high levels of alpha-linolenic acid, flaxseed is an excellent herb for lowering blood pressure. In addition, the essential fatty acid is helpful in the prevention, treatment, and management of hypertension. You can find Flaxseed supplements in the grocery store or on the internet.

Possibly Effective for Reducing High Blood Pressure

Flaxseeds and their oil are high in -linolenic acid and omega-3 fatty acids, which have been shown to help with heart disease, inflammatory bowel disease, arthritis, and other ailments. Several studies have found that omega-3 fatty acid-rich diets significantly lower blood pressure in people with high blood pressure. By lowering cholesterol levels, flaxseed may protect against atherosclerotic cardiovascular disease. Ground flaxseed consumption of 15 to 50 grams per day can help to lower total cholesterol.

Safety Precautions

It is strictly forbidden to use this herb under the following circumstances:

• Pregnancy
• Breastfeeding
• Surgery
• Bleeding Disorder

Onions

Onions contain a variety of chemicals that help to keep illnesses at bay. For example, it has a high concentration of quercetin, an antioxidant flavanol known for preventing stroke and heart disease.

How Does It Work?

Onions’ potent anti-inflammatory properties may also aid in reducing elevated blood pressure and the prevention of blood clots. For example, quercetin is a flavonoid antioxidant that is abundant in onions. Because it is a potent anti-inflammatory, it may reduce heart disease risk factors such as high blood pressure. Alternatively, you can buy onions at a grocery store or online.

Possibly Effective for Reducing High Blood Pressure

Onions’ anti-inflammatory properties may also aid in the reduction of high blood pressure and the prevention of blood clots. Onions contain a high concentration of quercetin, a flavonoid antioxidant. Therefore, it may help reduce heart disease risk factors like increased blood pressure because it is anti-inflammatory. According to some studies, a dose of 162 mg per day of quercetin-rich onion extract decreases systolic blood pressure by 2–6 mmHg than a placebo in 70 overweight people with high blood pressure.

Safety Precautions

It is strictly forbidden to use this herb under the following circumstances:

•  Cross-allergens
•  Diabetes
•  Pregnancy
•  Breastfeeding

Where to Buy:

You can buy these Herbs and Spices online as well at any grocery store or Mountain Rose Herb, or read more The Loss Book of Remedies.  

Conclusion

Hypertension which is {HBP} is a common medical condition that affects at least one person in every household. Lifestyle changes, exercise, and stress management, as well as the proper medication, can all help to lower blood pressure. Garlic, ginger, and basil are just a few examples of herbs and spices that can help with high blood pressure. As a result, always eat healthily and stay healthy.

Note: Seek advice from your health practitioner before adding these herbs and spices to your diet. Because some herbs and spices might contraindicate with prescription medications.

Disclaimer: The information given here is exclusively for educational purposes only. It should not be construed as a diagnosis, treatment, preventive, or cure for any disease, disorder, or abnormal physical state, nor should it be used in place of medical care from your doctor. Consult an appropriate healthcare professional on any issue concerning your health or well-being before engaging in any health-related activity.