high blood pressure herbs and Nutrition

Let us understand what is high blood pressure, causes and symptoms of high blood pressure, best  blood pressure herbs and food to eat and also lifestyle needed for high blood pressure.

What is high blood pressure? It is when blood flows through blood vessels and arteries at normal than higher pressure. Blood pressure Values  for normal and healthy individual should be about 120 systolic  and 80 mm diastolic. The pressure in the arteries when the heart contracts and releases blood into the aorta (main artery) is known as systolic pressure of the blood, whereas the pressure in the arteries when the heart relaxes and expanse, filling with blood is called diastolic pressure. If for some reason the blood pressure levels are consistently above the normal range, the individual is considered to be hypertensive or suffering from high blood pressure.

The elderly are generally more prone to hypertension because, with the advancement of age the arteries harden and become narrow, when fats and calcium are deposited in them. when this happens the heart has to expend more effort which leads to high blood pressure.

causes and symptoms of high blood pressure

The first symptom of hypertension may appear as a pain at the back of the head and neck on waking in the morning, which soon disappears. Some of the  other common symptoms are dizziness, pain in the region of the heart, frequent urination, nervous tension, fatigue and difficulty in breathing, frequent headaches, giddiness, disturbed sleep or Insomnia, palpitation, or a faster than normal pulse rate called tachycardia, impaired vision, mental deterioration, confusion,  loss of concentration, depression , irritability,  weakness disorder of the digestive system and a gradual loss of body weight.

The chief causes of high blood pressure are stress and lifestyle. Smoking and an excessive intake of intoxicants, tea,  coffee and refined foods, hardening of the arteries ( atherosclerosis),  anxiety and worry, emotional stress and overwork, obesity and diabetes lead to hypertension. Other causes of high blood pressure are an excessive intake of common table salt and eating a high fat and low fibre diet.

dietary consideration

Person with high blood pressure should always follow a well balance routine of appropriate diet, exercise and rest. A natural diet consisting of fresh fruits and vegetables helps to get rid of the toxins from the body. Salt should be avoided and any case, it should not exceed more than 3 g or about half a tea spoon per day. Having high blood pressure herbs and nutritional recommendation will help in reducing it.

Nutrition during high blood pressure 

Potassium - researchers have found that people who take potassium rich diet have a low incidence of hypertension, it also help the body  remove excess sodium and had a important function in maintaining vascular system. Including high potassium foods in diet like celery, bananas, asparagus, dried figs.

Juice - vegetable juice especially carrot and spinach juice taken separately or in combination are also beneficial in the treatment of high blood pressure. A juice of beetroot, celery and carrot is beneficial. Pomegranate juice also helps in lowering the blood pressure due to it nitric oxide content.

Watermelon - is another fruit that helps against high blood pressure. Nitric oxide present in helps in dilating the blood vessels which result in lowering the blood pressure. Watermelon seeds dried or roasted should be taken. 

Lemon -  is also regarded as valuable food to control high blood pressure at its source of vitamin C, which is found both in the juice and peel of the fruit. This vitamin is essential for preventing capillary fragility.

 Herbs For HIGH blood pressure

Some of the herbs for high blood pressure, which you can start taking. These high blood pressure herbs can interact with your medication. Make sure to tell your doctor or always work with a naturopath or herbalist if you are on any blood pressure medication. 

Garlic -  is regarded as an effective means of lowering blood pressure (4). Garlic is said to reduce spasm of the small arteries. it also slows down the pulse rate and modifies the heart rhythm, also relieving the symptoms of dizziness, numbness, shortness of breath, and the formation of gas within the digestive tract.  it may be taking a form of raw cloves or 2 or 3 garlic capsules a day.

Indian gooseberry -  is another effective remedy for high blood pressure (7,8). A tbsp each of Indian gooseberry juice and honey mixed together should be taken every morning in this condition. You can also take gooseberry in powder form with water.

Parsley - is very useful in high blood pressure (9). This blood pressure herb maintain the blood vessels particularly the capillaries. You can add it in your food or chutney or even in smoothie. It can also be taken as a beverage by simmering 20 g of fresh parsley leaves gently in 250ml of water for a few minutes or take it in the form of parsley tea or capsules, The tea may be drunk several times daily.

Alfalfa - It helps in lowering the high blood pressure(5). It helps in softening the hardened arteries , which is characteristic of high blood pressure. Including alfalfa in the diet helps in lowering blood pressure, be mindful of the bacterial contamination from the store bought sprouted seeds. The best way is to sprout your own seeds and eat them at breakfast or lunch, you can buy the sprouter from the link provided below. 

Hawthorn - berry is used in Chinese medicine to lower blood pressure. Studies (1, 2, 3) show that hawthorn acts as a vasodilator, means it dilates the blood vessels resulting in lowering of blood pressure. One of the very good high blood pressure herb and can be taken as a capsule or drank as a hawthorn tea.

Rauwolfia - this is one of the very effective high blood pressure herb used in Ayurveda (6). Alkaloids of this drug, which have a direct effect on hypertension. Half of the teaspoon of this taken twice a day is very effective in hypertension. Make sure to contact your healthcare provider, naturopath or herbalist to take this herb.

lifestyle for high blood pressure

Person suffering  from hypertension must get at least 8 hours of good sleep, because proper sleep is a vital aspect of treatment.

Most important of all, patients must avoid overstrain, worries, tension, anger and haste. He or she must develop a calm and cheerful attitude and develop contended frame of mind. 

Meditation - meditation is excellent for regulating blood pressure. Several studies suggest that meditation can be very effective in reducing the blood pressure. 

Breathing Exercise - some gentle breathing exercise or pranayama can help in controlling high blood pressure. Make a tube of your tongue, and inhale through that tube into the abdomen. Hols the breath for few seconds and the exhale through your nose. 

Yoga - tension and stress increases high blood pressure. the effective way to relax is the yoga pose called "Sarvasana or corpse pose". Lie quietly, flat on your back with arms on your sides. Observe the flow of your breath. remain in this pose, practising this quite breathing for 10 to 15 minutes.

references FOR BLOOD PRESSURE HERBS

The list of references used in this article for the high blood pressure herbs are

  1. https://pubmed.ncbi.nlm.nih.gov/27852126/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6271784/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7340875/
  4. https://pubmed.ncbi.nlm.nih.gov/26869811/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4609025/
  6. https://www.mayoclinic.org/drugs-supplements/rauwolfia-alkaloid-oral-route/description/drg-20069510
  7. https://pubmed.ncbi.nlm.nih.gov/30386531/
  8. https://pubmed.ncbi.nlm.nih.gov/24497739/
  9. https://pubmed.ncbi.nlm.nih.gov/24785500/


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