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In the past, a person was considered to have high blood pressure or hypertension if their readings were 140 over 90 or higher. However, according to the 2017 guidelines from the American Heart Association, if your blood pressure is 130/80 mm Hg or higher, you have hypertension. High blood pressure places an additional strain in the veins, arteries, and heart. The danger of a stroke or heart attack also increases if blood pressure remains high. Hypertension may also cause other heart- and kidney-related diseases and in rare cases, even dementia. A combination of home remedies and medical therapies (for more serious cases) and help prevent complications of hypertension.

Garlic

Studies suggest garlic can help lower high blood pressure. Cooked or raw, the bulb helps control hypertension and diminish cholesterol levels, too. Garlic unwinds blood vessels by empowering the generation of nitric oxide and hydrogen sulfide. Consume one or two cloves of garlic daily. Crushing the cloves creates hydrogen sulfide, a chemical that helps improve blood flow, evacuates gas, and decreases high blood pressure. Instead of swallowing raw garlic, some people choose to blend drops of fresh garlic juice with water or take garlic pills.

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Hawthorn

Hawthorn has long been used as a natural treatment for cardiovascular, respiratory, and circulatory diseases. The berries were considered beneficial for various heart conditions including heart failure, chest pain, irregular heartbeat, atherosclerosis, and hypertension. Hawthorn is rich in plant compounds called flavonoids, oligomeric procyanidins (OPCs), and quercetin. There has been considerable research into the plant's effects on coronary illnesses. Hawthorn extract can help ease arrhythmia and palpitations, enhance the health of blood vessels, control glucose levels, and diminish the danger of hypertension. Drinking Hawthorn tea daily can be beneficial to some, but always discuss the addition of this herb with a doctor before proceeding.

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Coconut water

Individuals with hypertension must keep themselves well hydrated, even more so than people with healthy blood pressure because anti-hypertension medication can cause dehydration. Unlike regular water, coconut water is loaded with potassium and contains some magnesium and other electrolytes. These electrolytes can help lower blood pressure and generally contribute to heart health. Alongside raw coconut water, regular water and caffeine-free herbal teas can be consumed.

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Ginger

Ginger may help improve high blood pressure. Research suggests that ginger works in a few ways, decreasing the risk of heart conditions, for example, bringing down blood pressure, diminishing cholesterol, and preventing the formation of dangerous blood clots. Ginger helps reduce the level of "bad" LDL cholesterol by preventing plaque from developing on blood vessels. The multipurpose root is also a blood thinner, containing salicylates, the chemical in contributes this property to aspirin. Blood clots can stop adequate blood flow, and travel to the lungs, heart, brain, or other areas, increasing the risk of a stroke, heart attack, and lung or kidney damage.

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Cayenne pepper (capsaicin)

Cayenne pepper is famous for its vasodilating (vessel-opening) properties. It rapidly expands blood vessels, which enhances the stream of blood. Speedier and more active flow takes the pressure off the arteries. Cayenne pepper opens up blood vessels and helps increase circulation. According to folk medicine, cayenne pepper acts as a blood detoxifier, too, and has blood thinner qualities. A daily recommended dosages for cayenne pepper powder have not been established, thus it is important to consult a physician before adding it regularly to your diet. Capsaicin supplements are an alternative, as well.

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Carrots

Raw carrots are a great remedy for lowering hypertension. Carrots are a good source of fiber, vitamins A and K1, some minerals and phenolic compounds that help decrease the risk of vascular diseases. They are high in potassium, which helps balance fluid levels and normalizes the pulse. Potassium also balances sodium levels; when in excess, sodium is detrimental to blood pressure. Scientists suggest that drinking 16 fl oz of daily freshly squeezed carrot juice may help improve cardiovascular health and lower blood pressure.

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Celery

Celery seed has been used in Chinese medicine to lower blood pressure for millennia. The vegetable itself is a sinewy vegetable that acts as a diuretic and flushes out excess water from the body and heart, with many healthful consequences. Although more research is needed, the compound called 3-N-butylphthalide is responsible not only for the characteristic odor of celery but also for its anti-hypertensive effects. Phthalides help improve blood flow and unwind the muscles in and around blood vessel walls.

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Tomatoes

Tomatoes contain potassium, beta-carotene, vitamin E, and other antioxidant agents, all of which can help lower high blood pressure. This bold fruit also contains lycopene, a carotenoid that gives it its vibrant red color. Based on research studies, lycopene may help prevent atherosclerosis, lower blood pressure, act as a blood thinner, and reduce the stiffness of the arteries.

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Sesame

Sesame oil contains healthy fats including polyunsaturated fats (PUFAs), vitamin E, and sesamin, a key compound responsible for lowering high blood pressure and easing cardiovascular illness and diabetes. PUFA and sesamin together unwind the blood vessel wall, may improve blood flow and cholesterol levels, and reduce inflammation.

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Dark chocolate

The seeds of the cocoa tree are the origin of dark chocolate (Theobroma cacao) and are full of healthy compounds like flavonoids, polyphenols, and catechins. By keeping the blood vessels open, these compounds help the blood process oxygen and supplements more efficiently throughout the whole body. In moderation, dark chocolate can decrease the danger of coronary illness and stroke, lower bad cholesterol and increase good cholesterol levels.

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Leafy greens

Leafy greens like spinach, kale, and Swiss chard are packed with potassium, which greatly helps decrease blood pressure. These vegetables help the body flush out excess sodium and ease tension in the vascular system, promoting a healthier blood flow. Incorporating a variety of leafy greens into your diet can be a simple yet effective way to keep your blood pressure in check. Their versatility in recipes—from smoothies to salads—makes them an easy addition to any meal, ensuring you get a daily dose of heart-healthy nutrients.

Green vegetables and dark leafy food background as a healthy eating concept of fresh garden produce organically grown as a symbol of health as kale swiss chard spinach collards broccoli and cabbage

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Berries

Berries such as strawberries, blueberries, and raspberries are not only delicious but also highly beneficial for heart health. They are rich in antioxidants, including flavonoids, which have been shown to lower blood pressure. Adding a handful of these colorful fruits to your daily diet can contribute to vascular health and provide a sweet, nutritious snack. Berries can easily be incorporated into breakfast cereals and yogurts or enjoyed on their own as a healthy treat.

Fresh ripe berry in closeup

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Beets

Scientific studies have shown that beets have the potential to lower high blood pressure levels, which is a significant risk factor for the development of heart disease. Beets are a powerhouse of nitric oxide, which is known to help relax and dilate blood vessels, improving blood flow and lowering blood pressure. Regular consumption of beets or beet juice can be a natural way to support your cardiovascular health. Their earthy flavor and nutritional benefits make them a great addition to salads, smoothies, or as a standalone juice.

Organic Beetroot. Dark Red Beetroot.

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Oats

Oats contain beta-glucan, a type of dietary fiber that has a positive effect on blood pressure levels which aids in reducing cholesterol levels in blood vessels. Also, oatmeal contains a significant amount of antioxidants, particularly a type called avenanthramides, that have several potential health benefits. One of the key benefits of avenanthramides is their ability to increase the production of nitric oxide, which helps lower blood pressure and improve blood flow. Therefore, starting your day with a bowl of oatmeal or incorporating oats into your snacks can help manage your blood pressure, offering a hearty and healthy option for any meal. Oats are also versatile, allowing for various toppings and mix-ins to suit any taste preference, making them a staple in a heart-healthy diet.

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Fatty fish

Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which are beneficial for heart health and can lower blood pressure. Including fatty fish in your diet a few times a week can contribute to a balanced diet and support overall cardiovascular health. The anti-inflammatory properties of omega-3s also offer additional health benefits, including improved brain function and a reduced risk of chronic diseases.

grilled salmon with asparagus, pea, yellow peppers, carrots and spring onions on white plate

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Bananas

Bananas are an excellent source of potassium, which plays a crucial role in managing blood pressure. This readily available fruit can be a convenient snack or a tasty addition to breakfasts and smoothies, helping to regulate heart health with its natural sweetness. Bananas' portability makes them an ideal on-the-go snack, ensuring you can maintain a heart-healthy diet even during busy days.

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Nuts and seeds

Nuts and seeds are highly nutritious foods that have been found to have a significant impact on blood pressure regulation. This is primarily due to their abundant supply of essential nutrients, such as fiber and arginine. Arginine is an amino acid that is essential for the production of nitric oxide, a compound that helps relax blood vessels and reduce blood pressure. Almonds, walnuts, flaxseeds, and chia seeds are not only crunchy and satisfying but are also packed with magnesium and healthy fats. Adding a small portion of nuts and seeds to your diet can enhance your meals with both flavor and health benefits. They can be sprinkled over salads, blended into smoothies, or eaten as a snack, providing a versatile and nutritious option for heart health.

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Beans and legumes

Beans, lentils, and peas are high in potassium and fiber, making them excellent choices for supporting heart health and managing blood pressure. These versatile ingredients can be used in a variety of dishes, from soups and salads to main courses, offering both nutrition and taste. Their high protein content also makes them a great meat alternative for vegetarians and vegans looking to maintain a balanced diet.

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Low-fat dairy

Low-fat dairy products, such as yogurt and milk, are good sources of calcium and can play a role in lowering blood pressure. Incorporating low-fat dairy into your diet can provide essential nutrients without the added fat, contributing to a healthy heart and vascular system. Studies have shown that regular consumption of low-fat dairy can lead to significant improvements in blood pressure control, making it a valuable part of a heart-healthy diet.

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Kiwi

Kiwifruit is rich in vitamin C and other antioxidants, which may help lower blood pressure. Eating kiwi can be a delicious way to support cardiovascular health, with its unique taste and nutritional benefits making it a standout fruit in any diet. Kiwis can be eaten on their own, added to fruit salads, or used as a topping for yogurt and cereals, offering a refreshing and healthful twist to your meals.

fresh kiwi fruit as background

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Pomegranates

Pomegranates are packed with polyphenols, natural compounds that can help reduce blood pressure and support heart health. Whether consumed as fresh fruit, juice, or in salads, pomegranates offer a tasty and healthful option for those looking to improve their cardiovascular system. The antioxidant properties of pomegranates also protect against other chronic diseases, making them a superfood for promoting overall health.

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Whole grains

Whole grains like brown rice, quinoa, and whole wheat bread are high in fiber, which can help lower blood pressure. Incorporating whole grains into your meals can support heart health while adding variety and satisfaction to your diet. They provide a sustained energy source, helping to manage weight and reduce the risk of heart disease.

 fresh bread and wheat on the wooden

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Herbs and spices

Using herbs and spices such as basil, thyme, and cinnamon can add rich flavor to meals without the need for added salt, a common contributor to high blood pressure. Experimenting with these natural flavor enhancers can make your dishes more exciting and heart-healthy. Incorporating a variety of herbs and spices can also introduce additional antioxidants to your diet, contributing to overall wellness and disease prevention.

Herbs and spices on graphite background

If your blood pressure is relatively high and you want to lower it and maintain it at a healthy level, eating the foods listed above will help you get your blood pressure under control. In fact, incorporating these foods into your daily diet can eliminate your need for blood pressure medications. However,It is crucial to seek guidance from a healthcare professional prior to making any substantial modifications to your dietary habits, particularly if you have underlying health conditions or are currently on medication for hypertension.


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Disclaimer

This site offers information designed for educational purposes only. You should not rely on any information on this site as a substitute for professional medical advice, diagnosis, treatment, or as a substitute for, professional counseling care, advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional.