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How To Reduce High Blood Pressure Naturally? Try These 11 Herbs And Spices To Bring Down Hypertension

High blood pressure, also known as hypertension, affects millions worldwide, posing serious health risks. While medications are commonly used to manage this condition, incorporating certain herbs and spices into your diet may offer natural support in lowering blood pressure levels. Experimenting with these additions to your meals not only enhances flavour but may also promote better heart health.

These 11 herbs and spices, known for their potent properties, can complement a healthy lifestyle and aid in the battle against hypertension.

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1. Garlic

This pungent bulbous herb is revered for its ability to lower blood pressure. Garlic contains allicin, a compound known for its vasodilatory effects, which helps relax blood vessels, promoting better blood flow and reducing pressure on artery walls.

2. Ginger

Rich in antioxidants and anti-inflammatory properties, ginger has been found to have blood pressure-lowering effects. It aids in improving blood circulation and relaxing muscles surrounding blood vessels.

3. Turmeric

Curcumin, the active ingredient in turmeric, boasts powerful anti-inflammatory properties. Its ability to enhance blood vessel function and reduce oxidative stress can contribute to lowering high blood pressure.

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4. Cinnamon

Studies suggest that cinnamon may help regulate blood pressure by improving blood vessel dilation and reducing inflammation. Incorporating this spice into your diet may offer modest yet beneficial effects.

Health benefits of ginger: Rich in antioxidants and anti-inflammatory properties, ginger has been found to have blood pressure-lowering effects (Image: Canva)

5. Basil

With its rich content of eugenol, basil exhibits anti-inflammatory and blood pressure-lowering properties. Adding fresh basil to meals or infusing it in tea may support your efforts in managing hypertension.

6. Hibiscus

Known for its vibrant red hue, hibiscus tea has been associated with reducing high blood pressure. Its compounds may work similarly to some medications by relaxing blood vessels.

7. Cardamom

This aromatic spice contains compounds that may help lower blood pressure by relaxing blood vessels. Adding cardamom to various dishes or beverages can be a delicious way to incorporate its potential benefits.

8. Rosemary

Rich in antioxidants and anti-inflammatory compounds, rosemary may support heart health by improving blood circulation and potentially reducing blood pressure.

Health benefits of tuermeric: Curcumin, the active ingredient in turmeric, boasts powerful anti-inflammatory properties (Image: Canva)

9. Oregano

Oregano contains carvacrol, a compound that may contribute to lowering blood pressure levels. Incorporating this herb into your cooking can provide both flavour and potential health benefits.

10. Celery Seed

Celery seed extract has shown promise in reducing blood pressure levels due to its compounds that act as diuretics, aiding in the elimination of excess fluid from the body.

11. Cayenne Pepper

The capsaicin in cayenne pepper not only adds spice but may also help widen blood vessels and improve blood flow, potentially assisting in lowering blood pressure.

Lowering high blood pressure naturally involves various lifestyle changes, and while these herbs and spices offer potential benefits, they're just a part of the bigger picture in maintaining cardiovascular health. It's essential to approach any dietary changes cautiously and monitor their effects on your health. Always consult with a healthcare professional before making significant dietary changes or relying solely on natural remedies for managing health conditions.

Sushmita Srivastav An independent journalist and editor, Sushmita writes on diverse topics, ranging from travel, food, fitness and health, to luxury, culture, and everything in between.

How To Raise Your Blood Pressure

Low blood pressure, or hypotension, is when the force of blood moving through your arteries (blood vessels) is lower than normal. Some people have naturally low blood pressure, which usually does not cause symptoms. But in others, underlying health conditions, certain medications, pregnancy, and dehydration can cause low blood pressure.

Sudden drops in blood pressure—which might occur after eating a meal or standing up too quickly—can lead to dizziness, lightheadedness, and fainting. If you frequently experience these episodes, some lifestyle changes may help raise your blood pressure and keep it within the optimal range.

Your blood is about 90% water, so when you're dehydrated, your overall blood volume (or, the amount of blood that flows or circulates through your blood vessels) decreases. Decreased blood volume can contribute to low blood pressure. Maintaining proper hydration by drinking plenty of fluids helps prevent dehydration and improves blood pressure. The National Academies of Medicine generally recommend drinking anywhere from 6 to 12 cups of water a day. Sodium (salt) plays a role in regulating your blood pressure. Consuming slightly higher amounts of salt can help your body retain water and increase blood volume, leading to a rise in blood pressure levels. It's worth noting that excessive salt intake can have negative effects on blood pressure and increase your risk of heart disease, so consume sodium in moderation and opt for healthier foods that contain sodium. These foods may include beans, nuts, or cheese, among other salty foods. It's also important to talk to your healthcare to determine whether eating more salt is right for you and which foods are best for your nutritional needs. Caffeine is a stimulant that constricts (narrows) blood vessels, causing a temporary increase in blood pressure. Coffee and other caffeinated beverages (like green tea) can temporarily spike blood pressure within 30 minutes of consumption. The effects of caffeine typically wear off within four hours. While caffeine can be beneficial in some cases, too much of it can lead to jitters, anxiety, and trouble sleeping, so moderation is key. Compression stockings are stretchy, snug-fitting socks that apply pressure to the legs, helping improve blood flow and preventing blood from pooling in the legs. Wearing knee or thigh-length compression stockings improves blood flow from the legs to the heart and may help raise blood pressure. There are also compression socks that extend to the waist which may also be helpful in increasing low blood pressure. A sudden drop in blood pressure after meals (medically known as postprandial hypotension) is common in older adults and people with certain health conditions and usually occurs 15 minutes to two hours after eating. Postprandial hypotension causes dizziness, lightheadedness, and nausea. If you experience these episodes after eating, switching from three meals daily to several smaller meals throughout the day can help maintain steady blood pressure levels. Vitamin B12 is essential for your autonomic nervous system, which is in charge of regulating several body functions, including blood pressure control. Research shows that a vitamin B12 deficiency can lead to orthostatic hypotension, which is a sudden drop in blood pressure when standing. You can increase your vitamin B12 levels through your diet by eating foods like fish, dairy products (e.G., milk or cheese), and poultry (e.G., chicken or turkey). However, if you have a true vitamin B12 deficiency, it's important to get treatment for that through supplements, oral pills, and other treatments your provider may recommend. Tensing your muscles and practicing isometric exercises (which are static movements that contract your muscles) can help improve circulation and increase blood pressure to prevent dizzy spells. These exercises are beneficial if you frequently develop hypotension symptoms when standing up or getting out of bed: Marching in place by moving your feet up and down Making a fist with your hands and clenching for a few seconds before releasing  Crossing one leg over the other and tensing your leg and buttock muscles  Gently moving your neck, touching your chin to your chest, and slowly bring it back up again Additionally, getting more cardio exercise can also help reduce general low blood pressure symptoms. Consider trying workouts such as walking, biking, or swimming. Licorice root, the root of the Glycyrrhiza glabra plant, is best known for its use as a flavoring in candy and certain foods and beverages. Evidence suggests that a compound in licorice root called glycyrrhizin mimics the action of a hormone in your body called aldosterone that helps regulate blood pressure. Studies show that licorice root increases blood pressure levels by retaining more salt in your body and absorbing water in the kidneys. Together, these actions can lead to a higher blood volume and keep your blood circulating at optimal levels. If your healthcare provider gives you the green light, consider trying licorice root tea, supplements, or candies for the blood pressure-boosting effects. Keep in mind: it's possible to eat too much licorice so it's important to monitor your blood pressure regularly if you're using this root. Raising the head of your bed by four to six inches or using a wedge pillow to keep your head elevated can help prevent blood from pooling in your lower body during sleep. As a result, this can promote better circulation and increase your blood pressure. This method is beneficial for people who experience dizziness or lightheadedness when getting out of bed, as it helps reduce the sudden drop in blood pressure that can happen when you move from a lying to a standing position. Drinking alcohol can contribute to dehydration and worsen low blood pressure. Research shows that moderate to heavy alcohol consumption initially decreases blood pressure and increases heart rate for up to 12 hours. While one alcoholic beverage is not likely to have a significant effect on your blood pressure, it is best to limit your intake to protect your heart health. When your blood pressure is too low or suddenly drops, you may experience the following symptoms: You can monitor your blood pressure at home with an automatic cuff-style monitoring device. Experts recommend cuff devices that fit over your upper arm rather than the wrist for more accurate pulse readings. These machines measure blood pressure in two numbers: systolic and diastolic. The top number (systolic) is the pressure when your heart beats. The bottom number (diastolic) is the pressure when your heart is at rest (between beats). Normal blood pressure readings in adults range between 90/60 millimeters of mercury (mmHg) and 120/80 mmHg. A blood pressure reading lower than 90/60 mmHG is considered low. Low blood pressure has many possible causes, including underlying health conditions, certain medications, and low blood volume. Common causes of hypotension include: Dehydration  Certain medications, including diuretics (water pills), beta-blockers, and tricyclic antidepressants  Heart problems, including low heart rate (bradycardia), heart valve problems, and heart failure Depression Parkinson's disease  Severe infection or septic shock  Hypothyroidism (underactive thyroid)  Anaphylaxis (severe allergic reaction) Pregnancy, especially in the first 24 weeks  Vitamin B12 or folic acid deficiency  Anemia  Low blood pressure is not always a sign of an underlying condition or serious health problem. Many people can manage low blood pressure episodes with simple lifestyle tweaks. But ongoing hypotension poses some risks, including: Falls and injuries: Low blood pressure can cause you to feel dizzy or lightheaded, increasing your risk of falls and injuries. Older adults have an increased risk of fractures, such as a broken hip, which can have a significant effect on their quality of life.  Shock: When your blood pressure drops too low, your organs may not get enough blood flow and oxygen they need to function, which can increase the risk of damaging vital organs such as the heart and brain. Shock is potentially life-threatening and requires immediate medical attention. Cognitive impairment: Inadequate blood flow to the brain may contribute to difficulties in concentration, memory problems, and an increased risk of dementia. Complications during pregnancy: Low blood pressure during pregnancy increases the risk of restricted fetal growth and low birth weight. Talk to your healthcare provider if you have ongoing symptoms of low blood pressure. They will work to find the cause of your symptoms and discuss possible treatment options with you, which may include lifestyle changes and medication.  Seek immediate medical attention if you or someone you know develops signs of shock, including: Cold, clammy skin Rapid breathing Bluish-colored skin Weak or rapid heart rate  If certain activities trigger low blood pressure symptoms, such as standing from sitting, take your time getting up and make sure you have something to hold on to. If standing for long periods triggers symptoms, it can be helpful to sit down periodically. People with low blood pressure should avoid hot showers and baths and physical exertion outdoors in hot weather, which can sometimes trigger or worsen symptoms. Low blood pressure (hypotension) is when the force of blood pushing against the walls of your arteries (blood vessels) is lower than normal. Common causes of hypotension include dehydration, certain medications, medical conditions, and pregnancy. Low blood pressure may make you feel dizzy, faint, or weak. Staying hydrated, eating small meals throughout the day, wearing compression socks, and drinking caffeine are some lifestyle changes you can make to help raise your low blood pressure and reduce symptoms. If you have low blood pressure, it is important to see your healthcare provider to find the underlying cause and discuss possible treatments. 

Cut Your Blood Pressure The Natural Way

by DR JOHN BRIFFA, Daily Mail

High blood pressure - the medical term for which is hypertension - is thought to affect up to one in five adults in the UK.

A major risk factor for heart disease and the major risk factor for stroke, high blood pressure clearly represents an important public health problem.

The conventional medical approach revolves around prescription drugs which are generally viewed as life-long treatments. However, a recent report published in the American Journal of Hypertension has challenged this concept.

Researchers reviewing several studies found that individuals can often successfully withdraw from their blood pressure medication as long as positive lifestyle changes, such as weight loss and salt restriction, are made.

In fact, it is clear from the research that certain dietary and natural health approaches can often prove effective in controlling hypertension in the long term.

This most recent research throws up exciting possibilities for individuals wishing to take a natural approach to blood-pressure control.

About 90 per cent of people with high blood pressure are described as having what is known as 'essential' hypertension.

This term is used to describe high blood pressure that does not seem to be related to any specific underlying factor, such as kidney disease or pregnancy.

Doctors have a bewildering array of medications to choose from to treat high blood pressure, including diuretics, beta-blockers, calcium channel blockers and angiotensin-converting-enzyme inhibitors.

But however fancy the name, it is clear that a deficiency of one or more of these drugs is not the cause of high blood pressure. Plus, these medications very often have significant side-effects.

The scientific literature clearly shows that blood pressure is intimately linked to lifestyle factors such as diet and exercise habits, and making healthy changes to these is often the key to controlling the condition without drugs.

One of the most important dietary factors is salt. One study published in the Lancet in 1989 found that individuals consuming 3-6g of salt each day had significantly lower blood pressure than those consuming 12g of salt a day. (Average intake in the UK is about 10g per day.)

Bearing in mind these findings, it is clear that individuals with high blood pressure might do well to avoid adding salt during cooking or at the table. Also, processed and packaged foods should be avoided, as these tend to be rich in salt.

Weight loss generally helps to reduce blood pressure. Rather than strict dieting, this is generally best achieved through a balanced, nutritious diet in conjunction with exercise.

Exercise on its own helps reduce blood pressure. Regular aerobic exercise - jogging, fast walking, swimming, cycling, rowing - for four weeks or more has been found to bring about significant reductions in blood pressure.

Other dietary interventions have also been found to be effective. In a study published in the Journal of the American Dietetic Association in 1999, the effect of three different diets on blood pressure was assessed.

They were a typical Western diet, a typical Western diet which was low in sugar and supple-mented with fruits and vegetables, and a diet rich in fruits and vegetables, low-fat dairy products, nuts and fibre, and low in fat, cholesterol, sugar and meat.

People eating this last diet were found to experience dramatic drops in blood pressure, with some feeling the benefit in as little as two weeks.

Several natural supplements have also been used with some success. One of the most effective is the mineral magnesium, and 350-500mg per day has been shown to reduce blood pressure significantly.

Similarly, a vitamin C supple-ment (500-1,000mg per day) has been shown to reduce blood pressure in a number of people.

Another natural remedy is garlic (allium sativum). At a dose of 600-900mg per day, garlic has been shown to bring about significant reductions in blood pressure in those suffering from hypertension.

Changes to blood pressure medication should not be made without consulting a doctor.

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