How to reduce high blood pressure is invariably the most discussed topic. High blood pressure, medically known as hypertension, is a condition in which the force of blood against the walls of the arteries is consistently too high. This can cause damage to the arteries and lead to serious health problems such as heart disease and stroke. Often called the ‘silent killer’ because of no apparent symptoms for years before it gets detected, the damage has already been done.
However, health practitioners advocate good lifestyle habits to keep a check on the increase in blood pressure. Besides a healthy lifestyle and good eating habits, what you eat can also help you keep your blood pressure under control. Several herbs have been traditionally used to help reduce blood pressure. Read on to know how to prevent high blood pressure with these wonder herbs.
How to Reduce High Blood Pressure with Herbs?
Herbs contain healthy plant compounds that can help to reduce blood pressure in several ways. Here are some of the mechanisms by which herbs may exert their blood pressure-lowering effects:
- Vasodilation – Some herbs contain compounds that can help to relax and widen blood vessels. This improves blood flow and reduces blood pressure.
- Diuretic effect – A certain category of herbs exhibits a natural diuretic effect. As they help eliminate the excess fluid from the body, it results in reduced blood pressure.
- Antioxidant Activity – Oxidative stress contributes to hypertension. Some herbs are a rich source of antioxidants that fight free radicals and help reduce oxidative stress and improve blood pressure.
- Anti-inflammatory Properties – Chronic inflammation can also contribute to hypertension. Herbs rich in anti-inflammatory compounds help reduce inflammation which may lower blood pressure.
Herbs That Help Reduce Blood Pressure
Several herbs have been traditionally used to help reduce blood pressure. These include:
1. Garlic
Garlic contains a compound called allicin, which is responsible for its blood pressure-lowering effects. Allicin helps relax blood vessels and improve blood flow, which in turn lowers blood pressure. Additionally, garlic has a natural diuretic effect, which can help to reduce excess fluid in the body and lower blood pressure. Garlic may also help to reduce inflammation in the body, which can contribute to development of hypertension.
How to reduce blood pressure with garlic?
Garlic can be consumed raw, cooked, or as a supplement to help reduce blood pressure. Consume 1-2 cloves per day or add moderate amounts to gravies while cooking.
2. Basil
Basil contains compounds such as eugenol and rosmarinic acid, which help reduce high blood pressure. Eugenol helps relax blood vessels and improve blood flow, while rosmarinic acid helps reduce inflammation and oxidative stress in the body. Both compounds together help combat high blood pressure. Additionally, basil has a natural diuretic effect, which reduces excess fluid in the body and lowers high blood pressure.
How to reduce blood pressure with basil?
Basil can be added to meals or consumed as a tea or supplement to help reduce blood pressure. Consume up to 1-2 tsp of dried basil to reap beneficial results.
3. Ginger
Ginger contains compounds such as gingerols and shogaols that help to reduce blood pressure. These compounds help to relax blood vessels, improve blood flow and reduce inflammation, aspects that contribute to hypertension. Additionally, ginger has a natural diuretic effect, which can help to reduce excess fluid in the body and lower blood pressure. Ginger also contains antioxidants, which can help to reduce oxidative stress and improve cardiovascular health.
How to reduce blood pressure with ginger?
Ginger can be added to meals, consumed as a tea or supplement, or used topically in a compress to help reduce blood pressure. Consume about an inch of ginger per day.
4. Cinnamon
Cinnamon contains compounds such as cinnamaldehyde and cinnamic acid, which exhibit blood pressure-lowering effects. These compounds aid in relaxing blood vessels, improve blood flow and reduce inflammation. Additionally, cinnamon is also known to improve insulin sensitivity and reduce blood sugar levels. These aspects help to improve cardiovascular health and lower blood pressure.
How to prevent high blood pressure with cinnamon?
Cinnamon can be added to meals or steeped in tea. You can also use it as an oral supplement to help reduce blood pressure. Aim for 1-2 tsp of cinnamon per day.
5. Celery Seeds
Celery seeds are known to reduce blood pressure due to the presence of compounds such as phthalides. These compounds help to relax the muscles in the walls of blood vessels, which contribute to increased blood flow and lower blood pressure. Additionally, celery seeds have a natural diuretic effect, which helps to reduce excess fluid in the body and lower blood pressure. Celery seeds are also a good source of antioxidants, which can help to reduce oxidative stress and improve cardiovascular health.
How to prevent high blood pressure with celery seeds?
Add celery seeds to meals or consume them as a supplement to help reduce blood pressure. Consume up to 2 tsp per day.
6. Thyme
Thyme contains high amounts of plant compounds namely, rosmarinic acid and carvacrol. These compounds confer blood pressure-lowering effects. While rosmarinic acid helps to relax blood vessels and reduce inflammation, carvacrol has been found to improve blood flow and reduce oxidative stress. Thyme also has a natural diuretic effect. It eliminates excess fluid from the body and lowers blood pressure. Additionally, thyme is rich in antioxidants, which can help to improve cardiovascular health and reduce the risk of hypertension.
How to reduce high blood pressure with thyme?
Fresh or dried thyme can be added to meals. It can also be used to prepare thyme tea which helps reduce blood pressure. Aim for 1-2 tsp of thyme per day.
7. Cardamom
Cardamom is a spice that contains compounds such as terpenes, flavonoids, and phenolic acids, all known to have blood pressure-lowering effects. These compounds work on relaxing blood vessels, improving blood flow, and reducing inflammation. Cardamom also exhibits diuretic properties which reduces fluid buildup in the body and results in reducing blood pressure. Furthermore, cardamom has high antioxidant properties that cut down oxidative stress, improving cardiovascular health and reducing the risk of hypertension.
How to reduce high blood pressure with cardamom?
Cardamom can be added to meals, steeped in tea or used as a supplement to help reduce blood pressure. Consume up to 2 tsp per day.
8. Hawthorn
Hawthorn is a plant that has been traditionally used to treat cardiovascular conditions, including hypertension. The plant is known to contain compounds such as flavonoids, oligomeric procyanidins, and triterpene acids that help reduce high blood pressure. These compounds help to dilate blood vessels, improve blood flow, and reduce organ inflammation. Additionally, hawthorn can help to reduce oxidative stress and improve the function of the endothelium, which is the inner lining of blood vessels.
How to reduce high blood pressure with hawthorn?
Hawthorn can be steeped in tea or used as a supplement to help reduce blood pressure. Consult your doctor for dose and usage.
9. Olive Leaf
Olive leaf extract contains compounds such as oleuropein and hydroxytyrosol that are known to keep blood pressure under check. The plant compounds have the potency to relax blood vessels, reduce inflammation, and improve blood flow in the body. Olive leaf extract contains some powerful antioxidant properties that help to improve cardiovascular health. Research suggests that olive leaf extract may help to lower cholesterol levels and improve insulin sensitivity, both of which can contribute to the development of hypertension.
How to reduce high blood pressure with olive leaves?
Olive leaf can be consumed as a tea or supplement to help reduce high blood pressure. Consult your doctor before use.
10. Parsley
Parsley contains compounds like flavonoids and potassium which possess blood pressure-lowering properties. While flavonoids are antioxidants that have a positive effect on blood pressure by relaxing blood vessels and improving blood flow, potassium is a mineral that counteracts the effects of sodium on blood pressure. Additionally, parsley is a natural diuretic. It helps eliminate excess fluids from the body and reduce the volume of blood in the circulatory system, resulting in a reduction in blood pressure.
How to reduce high blood pressure with parsley?
Incorporate a generous amount of parsley into your daily diet.
Conclusion
How to reduce high blood pressure naturally? The answer lies in following healthy habits and practising a good lifestyle. Including some healthy herbs in your daily eating habits like garlic, basil, ginger, cinnamon, celery seeds, thyme, and cardamom can help you maintain healthy blood pressure levels naturally. These herbs work on dilating blood vessels, improving blood flow and reducing inflammation. Their high diuretic properties along with high antioxidant values improve cardiovascular health.
But it’s important to note that while herbs may have beneficial effects on blood pressure, they should not be used as a replacement for medical treatment or as a sole method of managing hypertension. These herbs work best when used as a complementary approach to managing high blood pressure.
