There are more and more people who have health related problems due to hypertension. For many the answer is prescription drugs, but is this the best or only way to lower blood pressure? In this post we will look at alternatives and the best natural remedies for high blood pressure.
So let’s look at the alternatives!
- Discover the must include foods to add to your diet!
- Learn which herbs will aid in lowering blood pressure
- and get 3 gorgeous, and healing herbal recipes,
#1 – Heart Health Ginger & Cardamom Tea
Research carried out published in the Indian Journal of Biochemistry & Biophysics in December of 2009 focused on Cardamom as a key ingredient for treatment of high blood pressure.
In this study a group of participants were given 1 teaspoon of cardamom powder each day for several weeks. The great news is that the results showed a significant reduction in blood pressure, in all participants with prior history of hypertension.
Further research is ongoing to identify exactly what is in cardamom that helps. Even though we may not know exactly what in cardamom that brings about these results,the fact is that cardamom has proven itself one of the most effective natural remedies for high blood pressure.
By adding ginger and cinnamon, spices known to improve circulation, you create a holistic herbal tea which helps to get your heart healthy.
Ginger Cardamom Tea
- 1/2 cup of water
- 2-3 teaspoons of honey (or to taste)
- 1 teaspoon of cardamom pods
- 1/2 teaspoon ginger powder OR 2 teaspoons minced fresh ginger
- 1 teaspoon of cinnamon powder
- 1 ½ tablespoons black tea or 1 teabag
- 1/2 cup milk
- Mortar and pestle
- Step 1 Crush the cardamom pods to help release the oil. There is no need to grind them finely.
- Step 2 Add all the ingredients, except for the honey, to a saucepan.
- Step 3 Bring to a boil, then simmer for 6-9 minutes.
- Step 4 Simmer until the tea is a rich caramel brown color.
- Step 5 Remove from the heat.
- Step 6 Stir in the honey.
- Step 7 Strain into a mug and enjoy!
- Step 8 Drink 1-2 times daily.
#2 – Eat Healthy
While it may sound like normal advice to live life by, the fact is, eating healthy foods is one of the most important lifestyle changes to implement if you wish to to reduce high blood pressure. Eating fresh natural products is a key contributor to prevent hypertension.
The National Heart, Lung, and Blood Institute promotes 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.
While we add healthy products to our diet it is also important that we limit those foods which cause damage -sodium, sweets, sugary beverages and fatty red meats.
#3 – Exercise Frequently
Adding daily physical exercise is one of the easiest to implement natural remedies for high blood pressure. Healthy exercise is classed as 30-60 minutes of physical activity each day of the week.
The Mayo Clinic 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.
#4 – Stress Less Through Meditation Or Yoga
Mindfulness and meditation have 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.
In 2013 a review, which included 17 studies of the relationship between yoga and blood pressure, found on average participants blood pressure decreased by 3.62-4.17 mmHg.
#5 – Lower Blood Pressure With Apple Cider Tonic!
This is a truly wonderful tonic and definitely worthy of being in the top natural remedies for high blood pressure.
So how do these ingredients help lower blood pressure and help keep our body healthy?
The lemon contains flavonoids, vitamin C and dietary fiber. All 3 of these have been proven to lower cholesterol.
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.
While maybe only mild in effect Honey is proven to protect arteries against cholesterol build up.
In patients suffering from diabetes, hypothyroidism and nephrotic syndrome (even alcoholism) the addition of ginger was shown to lower levels of cholesterol and triglycerides.
To be truly effective you you should drink small amounts regularly throughout the day and at a minimum before every meal.
It is a potent mix so if the taste puts you off dilute in a glass of water before drinking it.
Old Fashioned Spiced Apple Cider Tonic
- 4 cloves of garlic
- 4 inch piece of fresh ginger (chopped)
- 4 tsp. of honey
- 4 Tbsp. of apple cider vinegar
- 4 Tbsp. of lemon juice
- Step 1 Place all the ingredients in a blender and blitz on high speed for half a minute,or until thoroughly minced and combined.
- Step 2 Strain the mixture.
- Step 3 Place in an airtight container and keep it in the fridge for up to 5 days.
- Step 4 Take 1 tsp of tonic before each meal,
- Step 5 The tonic can be taken as it is, or if the taste is too strong, mixed into 1/2 glass of water.
#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 high blood pressure 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 one of the best natural remedies to lower blood pressure.
#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.
- 1 and 1/2 cups fresh blueberries or 3/4 cup dried blueberries
- 1/4 cup elderberries (dried or fresh)
- 4 cups of water
- 1 cup of honey
- 1 saucepan
- 1 strainer
- 1 piece muslin (cheesecloth)
- 1 glass jar with an airtight lid
- Step 1 Add the berries and water to saucepan and bring to a simmer over low heat.
- Step 2 Gently simmer until the liquid is reduced by half.
- Step 3 Strain the solids by pouring into cheesecloth lined strainer or sieve.
- Step 4 Carefully squeeze on the berry solids to get all extra juices.
- Step 5 Pour the liquid back into the saucepan.
- Step 6 Stir in the honey and warm the mix to ensure the two blend together thoroughly.
- Step 7 Note: If you like thinner syrups you can stop here and bottle the syrup.
- Step 8 FOR THICKER SYRUP
- Step 9 heat the honey and berry juice over medium-high heat for 20 minutes.
- Step 10 Let cool slightly before bottling.
- Step 11 Store in the refrigerator for up to 4 weeks.
- Step 12 Take 1 tablespoon 3x daily.
#8 – Eat High-Protein Foods – Prevention Rather Than Cure
Long term studies concluding in 2014 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 (also printable) of good high protein foods:
#9 – Heavenly Hawthorn For Heart Health
Hawthorn is an amazing herb and incredibly rich in flavonoids:
- oligomeric procyandins (OPC’s)
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.
Research to date has shown flavonoids to have good impact upon:
- 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, which ultimately reduces the pressure of the blood.
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.
Hawthorn, Ginger & Cinnamon Balls
- 4 tablespoons powdered hawthorn berry
- 1 teaspoon cinnamon powder
- 1 teaspoon ginger powder
- Cocoa or carob powder
- Step 1 Heat oven to 150 degrees Fahrenheit
- Step 2 In a bowl add the cinnamon, ginger and hawthorn powder
- Step 3 Mix spices well
- Step 4 Add just enough honey and water to make a smooth paste – think smooth peanut butter consistency
- Step 5 Thicken the mixture with cocoa powder or carob powder until the dough can be rolled in palms without sticking.
- Step 6 Roll into small balls about the size of index fingernail – think Maltesers!
- Step 7 Place on a cookie sheet lined with parchment paper in the oven until dry – 30 minutes or longer
- Step 8 These balls will keep indefinitely if kept in a cool dark place in an airtight container.
#10 – Natural Remedies For High Blood Pressure – Medicinal herbs
In many cultures, some for centuries, herbs have been the standard practice when it comes to treating a variety of ailments.
The herbs listed below have been shown, through research, to lower blood pressure.
Words of warning – 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. They have been studied in human beings:
So there you have it. 10 tips, and many natural remedies for high blood pressure! 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? Please let us know by leaving a comment below,