Get Your Blood Pressure Under Control Naturally

The American Heart Association reports that one out of every three adults suffers with elevated blood pressure. That’s a serious problem. One third of our population is at risk of heart trouble. What’s worse, many of them don’t even know it.

Fortunately, this problem can be corrected. And it’s often very simple. In my experience, most people don’t need expensive prescriptions, either. There are many easy ways to lower blood pressure. Today, we’ll look at several.

Two Fast Ways to Lower Blood Pressure

Researchers at the University of Aukland reviewed 22 blood pressure studies and came to a simple conclusion. Physical activity lowers blood pressure. And it lowers blood pressure even if you don’t lose weight.(1) In fact, being more active is probably the best thing you can do to lower your blood pressure.

But it’s hardly the only thing

Dropping just a few pounds can have a big impact on your blood pressure. In a three-year study of 1,191 adults, people who lost just ten pounds cut their risk of high blood pressure by two-thirds.(2)

In other words, if you lose ten pounds and walk briskly for 20 minutes three times a week, you have a good chance of avoiding blood pressure problems for life.

But if you need to bring your blood pressure down a little more, here are a few other tips that can help.

Lower Your Blood Pressure With Veggies and Vitamins

Several studies have found that a diet rich in fruits and vegetables helps lower elevated blood pressure. Fiber can help, too.

Three common nutrients have also been shown to lower blood pressure.

Magnesium has over 300 functions in your body. One is lowering blood pressure. A study of 41,541 nurses found that magnesium plays a clear role in reducing blood pressure.(3)

Vitamin C is key to reducing blood pressure, according to a study published in Hypertension. In that study, low levels of vitamin C accounted for 25% of the subjects’ elevated blood pressure.(4)

Finally,Omega-3 fatty acids – such as those found in fish oil – have a significant impact on blood pressure. As a bonus, they lower triglyceride (blood fats) levels as well.(5)

Believe it or not, there are a number of other substances that can help lower your blood pressure. Some are familiar and some are exotic. But they’re all effective.

Herbs and Supplements That Lower Blood Pressure

And some herbs are useful in lowering blood pressure as well.

  • Garlic has proven effective in several studies.(6)
  • Hawthorn (7), cinnamon (8) and cordyceps (9) (a kind of mushroom) have been shown in various studies to work.
  • Cayenne, has been shown to promote increased blood flow.(11)
  • ALA, or alpha-lipoic acid (a powerful antioxidant) has also lowered blood pressure in a number of studies.(10)

These are all great ways to help get your blood pressure lower without having to resort to drugs. Try them individually to find out what works for you, or look for an all-in-one supplement that combines them all for convenience

 

References

1. Arroll B and Beaglehole R. Does physical activity lower blood pressure : a critical review of the clinical trials. Journal of clinical epidemiology, 1992, vol. 45, no5, pp. 439-447 (33 ref.).

2. Stevens VJ, et al. Long-Term Weight Loss and Changes in Blood Pressure: Results of the Trials of Hypertension Prevention, Phase II. Annals of Internal Medicine, January 2, 2001, vol. 134 no. 1 1-1.

3. Ascherio A, et al. Prospective Study of Nutritional Factors, Blood Pressure, and Hypertension Among US Women. Hypertension. 1996;27:1065-1072.

4. Block G, et al. Ascorbic Acid Status and Subsequent Diastolic and Systolic Blood Pressure. Hypertension. 2001;37:261.

5. Lungershausen YK, et al. Reduction of blood pressure and plasma triglycerides by omega-3 fatty acids in treated hypertensives. Journal of Hypertension. 12(9):1041-1046, September 1994.

6. Auer W, et al. Hypertension and hyperlipidaemia: garlic helps in mild cases. Br J Clin Pract Suppl. 1990 Aug;69:3-6.

7. Walker AF, et al. Hypotensive effects of hawthorn for patients with diabetes taking prescription drugs: a randomised controlled trial. Br J Gen Pract. 2006 Jun;56(527):437-43.

8. Ziegenfuss TN, et al. Effects of a water-soluble cinnamon extract on body composition and features of the metabolic syndrome in pre-diabetic men and women. J Int Soc Sports Nutr. 2006 Dec 28;3:45-53.

9. Wang XB, et al. Cordyceps mycelia extract decreases portal hypertension in rats with dimethylnitrosamine-induced liver cirrhosis: a study on its histological basis. Zhong Xi Yi Jie He Xue Bao. 2008 Nov;6(11):1136-44.

10. Wollin SD and Jones PJH. Alpha-Lipoic Acid and Cardiovascular Disease. Nutr. 133:3327-3330, November 2003.

11. Brain SD, et al. The contribution of calcitonin gene-related peptide (CGRP) to neurogenic vasodilator responses. Inflammation Research, Volume 38, Supplement 2 / June, 1993, Pages C19-C21.

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About the author

author-picture

Dr. Kenneth Woliner is a board certified medical physician and modern day pioneer in the world of alternative men’s health and nutritional science. Using a unique combination of modern “Western” medicine and traditional holistic healing practices, Dr.Woliner has revolutionized men’s health care treatments for many of today’s most common male health concerns – specializing in alternative treatments for Prostate enlargement (BPH) and a myriad of erectile concerns and men’s sexual health issues.

Visit Dr. Woliner and the rest of the team at Best Life Herbals.


Comments

Anonymous's picture
1

Anonymous

Great information but why don't the authors give amount needed of listed supplements to correct the issue? This continues to happen over & over again! It is quite frustating!

Dr Dahler's picture
2

Dr Dahler

Anonymous,
from personal experience and that of 150,000 healthy natives in Latin America over 39 years, I have observed that as long as we eat a nutrirional pattern of COMPLEX (variety, and mostly not heated, etc.) foods we should not need higher than bio-identical amounts of support nutrients in the form of food supplements.
The huge amounts we see often quoted on bottles, listed in articles on nutrition, etc. are a burden to the body, usually to the extent of being drug-reaction like, and we end up peeing them out as quick as our liver and kidneys can do so. Therefore the term "expensive urine" is not altogether a misnomer and warning from our allopathic brothers and sisters.
Plus, most of these supplements are artificially concocted anyway IF they come in large dosages. You do yourself more harm than small bio-identical-to-the-body supplements.
Seek supplements with natural appearing dosages, (like how much an orange might have, etc., write the company that makes them as to the sources of their "materials" they use to put in their pills...if they do not answer and CANNOT PROVE this somehow...stay away from the high doses pills...3 Big Pharma companies make most if not ALL the basic ingredients to put in pills...China even seem to have a dominance in Vit C sources.
Go figure!

sirajul's picture
3

Mr. Sirajul Islam

While I respect all the entries appeared on this site, written based on academic excellence and research, and from experience of practice, by all the authors, this particular piece by Dr. Kenneth Woliner, I think, is a gem because it cited the research based on which the observation is made. However, I think, the author would like to add another natural thing, beetroot, which lowers BP, as written by Ian Robinson, who is the managing editor of the Natural Health Dossier newsletter, and which appeared in Healthier Talk He wrote: “A brand new UK study published in the American Heart Association journal Hypertension says beetroot juice significantly lowers high blood pressure. The study was conducted by Queen Mary’s William Harvey Research Institute and headed up by Professor Amrita Ahluwalia. It’s the same institute that discovered that aspirin prevents heart attacks and strokes Researchers gave beetroot juice to healthy volunteers. They compared their blood pressure responses and the biochemical changes in their circulation…
And what they found was very good news indeed for people with hypertension. Not only does beetroot juice lower blood pressure… it does it quickly. Professor Ahluwalia found that patients lowered their blood pressure within three hours of drinking their daily dose! And the effects last for 24 hours…Researchers also tested a second group of patients with daily nitrate tablets. They too were able to lower their blood pressure. It’s possible that the high nitrate content in beetroot is one of the reasons why it’s so effective in lowering blood pressure…
Beetroot is rich in antioxidants. It contains iron, boron, and folic acid. It also contains betanene, which is why it has such a violent color. Betanene is a super antioxidant: it’s more potent than polyphenols. Polyphenols are believed to be reason that diets rich in leafy vegetables lower blood pressure. Research member Professor Ben Benjamin says that beetroot absorbs and stores super high levels of nitrate. These are found in soil and our bodies use them in its battle against blood pressure. "When nitrate is present in saliva, bacteria on the tongue converts it into nitrite," he says. "When the nitrite is swallowed, it’s converted into nitric oxide.” And that is a chemical produced by our blood vessels to help them relax and lower blood pressure. “Increasing the levels of nitrate with beetroot juice increases this effect," he says. The study also found beetroot juice works like aspirin. It prevents blood clots and protects the lining of blood vessels.”

Anonymous's picture
4

D. Barber

I presently take 10mg of Altace (Ramipril) daily for my high blood pressure and would dearly love to get off it. I also take 2 different diuretics, coumadin and metoprolol.
I get very frustrated at times because I am on Coumadin (I have 3 mechanical valves due to rheumatic fever as a child) and therefore must be very careful with anything pertaining to clotting of the blood. My system can't tolerate garlic or ginger as it caused bleeding from the bowel.
Can any one suggest something that would benefit me?
Very appreciative of some helpful suggestions!
Thank you,
Doreen

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