Foods that help combat hypertension include fatty fish, beets, leafy greens, citrus fruits, walnuts, tomatoes, berries, and ginger. For instance, eating two bananas a day can cut your blood pressure up to 10 percent due to the fruit’s high levels of potassium.
The DASH diet – the Dietary Approaches to Stop Hypertension – is recommended if you have high blood pressure. The low-sodium diet lowers cholesterol levels as well. Studies have proved that the diet can lower blood pressure in as little as two weeks.
You can manage high blood pressure with dietary and lifestyle changes. Several spices and herbs lower high blood pressure when added to your diet. Adding them to your meals or increasing the amount you consume can lower your blood pressure, reduce your risk of heart disease, and help you feel healthier.
Some of the best natural herbs for high blood pressure include the following:
• Basil, for example, is high in the antioxidant eugenol. The plant acts as a natural calcium channel blocker, which prevents its movement into arterial cells and the heart. Overall, sweet basil helps blood vessels to relax.
• Parsley is another popular herb that contains compounds that reduce blood pressure and bad cholesterol. It, too, acts as a calcium channel blocker to relax blood vessels. Just half a cup of parsley has more Vitamin A and K than the daily recommendation.
• Celery seeds are a spice that reduces blood pressure with nutrients like fiber, iron, manganese, and magnesium. It is better to eat the stalk as a whole food than to cook it, which can cut its nutritional benefits.
• There is no thyme like the present to increase the consumption of thyme. This herb reduces blood pressure inhibiting an enzyme that raises blood pressure. Thyme extract also reduces the risk for heart disease by lower bad cholesterol and triglycerides.
• Cinnamon dilates and relaxes blood vessels. Daily consumption of 500 to 2,400 mg over a 12-week course can reduce both systolic and diastolic blood pressure several points.
• Garlic contains allicin, a sulfur compound, that increases blood flow while relaxing blood vessels. Adding 600 to 1,500 mg of garlic extract to your diet can lower blood pressure as effectively as some blood pressure medications.
However, your doctor may recommend taking medication or even avoiding certain over-the-counter drugs. Blood pressure medication can assist in reducing elevated levels when diet and exercise are not enough. Similarly, some pain-relieving medication can increase blood pressure.