Do you feel stressed, have a poor diet, and do not have time to relax? Unfortunately you are entering into a group of people who are at risk of hypertension, or high blood pressure, of which suffers almost one-third of westerners as is shown in the latest research.
Check out if you belong to this risk group.
Pressure is expressed with two numbers representing millimeters of mercury (mm / Hg).
The top number is the systolic pressure and the bottom number diastolic blood pressure.
Normal pressure is the one that is most of the time slightly below 120/80 mmHg.
The pressure between 120/80 and 140/90 is called pre-hypertension, and one above 140/90 is considered high blood pressure.
High blood pressure appears as a result of numerous factors, including stress, diet rich in salt, smoking, lack of exercise and age.
This condition brings a number of serious health problems such as heart attack and stroke, heart failure, kidney disease, vision loss and metabolic syndrome.
To stop the effects of hypertension on time, use these 12 natural resources that will help to change your lifestyle and diet, and will be a companion on your healing path.
1. Garlic
Garlic can lower high blood pressure because it promotes relaxation and extending of the blood vessels.
These beneficial properties are due to the ingredient allicin, also known as a powerful antioxidant, to which garlic owes its numerous medicinal properties.
Its flavor is very well known, and garlic can be found in almost every kitchen. It protects cells and blood vessels from oxidative and inflammatory processes that cause atherosclerosis and heart attack.
In the fight against hypertension eat one or two cloves daily, preferably raw or lightly cooked.
If you do not want to eat just garlic, add it as a spice in your meal.
You can find it in form of capsules with garlic powder.
In one study, 600 mg of powder which people were taking per day for 12 weeks resulted in a significant blood pressure reduction.
2. Hawthorn
Hawthorn is herbal remedy against high blood pressure, which for thousands of years is used in traditional Chinese medicine and its healing properties are confirmed by recent studies.
Lowers the blood pressure, improves the blood circulation and prevents blood clots.
In many countries is used for the treatment of various heart diseases, angina pectoris, arrhythmia, against blood cholesterol and triglycerides and for strengthening the cardiac muscle.
Research conducted in English Reading found that 1200 mg per day of hawthorn extract is effective against hypertension in diabetics.
Another study found that it helps in lowering of the blood pressure if a dose of 900 mg daily is consumed for two months.
It can be used in form of tinctures, drops, powder (capsules), or as tea, it is effective in any form.
3. Cardamom
Cardamom is a spice that comes from India and is often used in meals prepared in South Asia.
Indian studies about health effects of cardamom shows that those who consumed 3 mg of cardamom powder per day for three months noticed a significant lowering of the blood pressure.
Research shows that it contains active components which prevent the formation of blood clots and assist in their dissolution.
You can use cardamom seeds or powder in spices, soups and stews, as well as in fried foods for health benefits, and achieving specific taste as well.
Also, if you like coffee and you do not want to stop drinking it because of the high pressure, cardamom may help in neutralizing the effect that caffeine has on the body. Just add a pinch of cardamom, ginger and nutmeg powder in your favorite beverage.
4. Cinnamon
Ceylon cinnamon is another delicious spice that with a little effort you can include in your diet and lower your blood pressure.
A research conducted in the Center for Applied Medical Sciences in Ohio showed that a daily intake of cinnamon lowers blood pressure in people with diabetes.
It helps in the treatment of inflammation, cleanses the blood and stimulates circulation and prevents heart and blood vessels diseases.
Just pour with it the breakfast cereals, oatmeal, and yogurt, put it in your coffee, and insert it into your daily menu.
250 milligrams a day is enough for a significant effect on the blood pressure.
5. Olives
An important ingredient of the Mediterranean diet, which many nutritionists and doctors consider it as the healthiest in the world.
Virgin olive oil has antihypertensive effects, thanks to polyphenols.
Aldo Ferrara, an Italian physician discovered that with consumption of 40 grams of oil per day enables patients to reduce the antihypertensive drugs by half.
Olive oil should be used in salads and sauces, when preparing your meals, use it instead of margarine and butter on bread, combine it with favorite dishes and 2 teaspoons a day are quite enough.
6. Basil
Basil is delicious herb that can be combined with different foods, and can help in lowering the blood pressure. In Asia, it is used for thousands of years as a spice and natural medicine.
It has been shown that raw basil extracts in a dose of 1.8 to three grams per day, depending on the body weight, causes a short-term drop in blood pressure.
Basil protects against inflammation, oxidative stress and stimulates circulation.
Adding fresh basil in your diet is easy and safe, and brings many health benefits.
Keep a small pot plants not only in your vegetable garden, but also in the kitchen and add fresh leaves in the pasta, soups, salads and casseroles.
7. Celery
Celery is a plant that is used in order to give flavor to soups, stews, casseroles and other salty meals.
In China it is used for a long time especially in the treatment of hypertension, and studies have confirmed its efficiency in this respect, since it is a strong diuretic.
It helps in reducing stress hormones and the blood pressure and helps to expand the blood vessels and improves circulation as well.
Dry extract of celery seed in a dose of 150 mg per day lowers the top and bottom pressure and generally improves health.
Celery juice, mixed with a teaspoon of honey, in doses of three glasses a day may help as well.
Add it in salads, fresh vegetable juices, soups.
You can nibble it as healthy stick – research shows that 4 sticks of celery a day reduce hypertension by 15 percent.
8. Chocolate
Yes, there are more and more evidence that dark or milk chocolate, more precisely its fundamental ingredient cocoa, are acting antihypertensive.
Chocolate flavonoids stimulate the expansion of blood vessels and reduce the pressure on their walls.
International studies have confirmed that for favorable results it is enough to consume 30 calories of dark chocolate daily, over a period of several weeks.
9. Stevia
Stevia extract is obtained from the plant stevia rebaudiana, which lowers the high blood pressure.
It is often used as an alternative sweetener, but is used as an anti-hypertensive remedy, and is a natural diuretic which brings health benefits to the entire body.
In addition it has anti-inflammatory and anti-cancer properties, lowers blood sugar levels and lowers the blood pressure.
It is proved that after three months of consuming, stevia reduces cholesterol levels and harmful LDL.
The recommended dose is 250 to 500 mg standardized extract three times a day.
Stevia can replace common sweeteners and be added in drinks, desserts and other dishes.
10. French lavender
Convenient like perfume, the scent of lavender is not the only good side of this plant. Lavender oil has long been used to stimulate relaxation and to lift the mood in upset and depressed people.
This plant can also help in lowering your blood pressure. Make tea from the leaves and flowers of lavender and drink one to two cups a day.
Although many people do not think about the use of lavender in cooking, you can use its flowers and leaves as a spice in baked dishes.
11. Cat Claw
Cat’s claw is an herbal remedy used in traditional Chinese medicine for treating hypertension and neurological health problems.
A study shows that it may be helpful in reducing pressure through acting on calcium channels in cells.
It cleans the blood and stimulates the circulation and is effective against inflammatory processes in the body.
It can be purchased in a form of a dietary supplement in many health food stores.
12. Oregano
It is another beneficial spice that should be found in your garden or a flower pot in the kitchen.
This plant contains carvacrol, which lowers the blood pressure, but also slows down the rhythm of heartbeats and so generally saves the heart and blood vessels.
It was found in a study conducted on animals at University in Turkish Eskisehir.
Use it when you prepare pasta, rice, sauces and salads.
The study shows another important attribute – reduces the amount of carcinogenic substances that are released when frying food.
