High blood pressure, also known as hypertension, affects over one billion people worldwide, and is a leading risk factor for heart disease and death. It often has no symptoms, making prevention and early management crucial.
Fortunately, you can protect yourself by eating specific, nutrient-rich foods to lower blood pressure naturally. Read on to discover five of these essential foods–but first, let's explore why healthy eating is key in managing and preventing hypertension.
Why is diet important for managing hypertension?
The foods we eat have a direct impact on our blood pressure levels and, therefore, play a pivotal role in protecting us from hypertension and heart disease.
Research shows a diet high in sodium, saturated fats, and processed foods can raise blood pressure and strain the cardiovascular system. On the contrary, a diet rich in nutrients, vitamins, minerals, and antioxidants positively regulates blood pressure, keeping it within a healthier range.
Studies also highlight the importance of regular exercise, ample sleep, managing stress, and maintaining a healthy weight in preventing and treating hypertension. These lifestyle habits not only help regulate blood pressure but also lower “bad” cholesterol (LDL) and triglycerides and raise “good” cholesterol (HDL), thereby protecting us from cardiovascular diseases.
By embracing these healthy habits, you can safeguard your cardiovascular health and support your overall well-being
5 Foods to lower blood pressure naturally
Now let’s look at specific foods that can help prevent and manage hypertension.
Oats
Oats aren’t just great for lowering cholesterol levels. They can also reduce blood pressure.
One study found that adults with hypertension who consumed oats regularly for six weeks experienced a decrease in both systolic (the top number in a blood pressure reading) and diastolic (the bottom number) blood pressure. Scientists believe this may be due to a special group of antioxidants called avenanthramides, which are uniquely present in oats.
Research suggests that avenanthramides help the body produce more nitric oxide, which acts as a vasodilator, relaxing and widening blood vessels. This mechanism increases blood flow, lowering blood pressure.
Oats also contain dietary fiber, which helps lower blood pressure by reducing post-meal glucose levels and insulin resistance, removing LDL cholesterol to prevent arterial narrowing, and aiding in weight management.
Minerals like potassium and magnesium in oats also balance sodium and relax blood vessels. These combined factors make oats a valuable food for controlling blood pressure.
Oranges
Oranges are most well-known for their Vitamin C content, but they also offer the benefit of helping to reduce diastolic blood pressure.
Researchers attribute oranges’ blood-pressure-reducing effects to a compound called hesperidin, which regulates the activity of important genes, enzymes, and proteins related to lipid and glucose metabolism, blood pressure control, and weight management.
To reap the most benefits from oranges, eat them as a snack or as part of your breakfast, and avoid commercial juices. Store-bought juice often contains additives and excessive sugar, which can diminish the positive effects on blood pressure.
Berries
Eating berries is one of the best ways to lower blood pressure with food–namely due to their antioxidant content. In fact, according to one study, eating blueberries and strawberries regularly can reduce blood pressure by 8%.
Berries contain a flavonoid called anthocyanin–an antioxidant that gives these fruits their vibrant color. Anthocyanins boost nitric oxide levels in the bloodstream–which we learned above relaxes blood vessels–while reducing the production of molecules that restrict blood flow. This dual action may have a positive impact on blood pressure levels, although further research in human studies is needed.
Still, it’s worth including berries in your diet. Eat them as snacks or add to smoothies or yogurt for a delicious, heart-healthy treat.
Dark chocolate
Good news for all you chocolate lovers! Studies show those with prehypertension or hypertension can reduce their blood pressure with the help of cocoa-rich, dark chocolate.
Cocoa is packed with flavonoids that help the body produce more nitric oxide, which again relaxes blood vessels. Just make sure your chocolate is at least 70% cocoa, and enjoy it in moderation. Eating too much chocolate–and the sugar in it–may offset these potential benefits.
Pistachios
Pistachios aren’t just delicious; they’ve been the subject of numerous studies highlighting their natural ability to lower blood pressure.
Like many nuts, pistachios contain L-arginine, an amino acid that converts into nitric oxide in the body, supporting blood vessel health and regulating blood pressure.
Incorporating pistachios into your diet has been shown to lead to reductions in both systolic and diastolic blood pressure readings. A review of 21 studies revealed a notable decrease of 1.82 millimeters of mercury (mmHg) in systolic blood pressure and 0.8 mmHg in diastolic blood pressure with pistachio consumption.
Aim for 1.5 ounces of pistachios daily. You can enjoy them as a snack or even sprinkle them on salads.
Eating the right foods can help you naturally lower blood pressure without medication. So try incorporating these nutritional powerhouses into your diet today. With a balanced approach to eating and healthy living, you can improve your well-being and open the door to greater longevity and a more vibrant life.
References:
https://www.ncbi.nlm.nih.gov/books/NBK539859/
https://world-heart-federation.org/what-we-do/hypertension/#:~:text=Hypertension%20is%20the%20number%20one,more%20than%201%20billion%20people.
https://www.cdc.gov/bloodpressure/prevent.htm
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5541164/
https://www.ncbi.nlm.nih.gov/books/NBK482514/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770596/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6477925/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5683007/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4814348/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8109559/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5655940/#:~:text=A%20meta%2Danalysis%20of%2025,decline%20in%20SBP%20%5B12%5D.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4251477/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6697097/#:~:text=Soluble%20fibre%20may%20have%20a,weight(11%2C12).
https://www.ahajournals.org/doi/10.1161/HYPERTENSIONAHA.120.16905#:~:text=Insulin%20resistance%20is%20hypothesized%20to,aldosterone%20and%20sympathetic%20nervous%20systems.
https://www.sciencedirect.com/science/article/abs/pii/S2212267222011960
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5752969/
https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-022-02328-x
https://journals.lww.com/jno/Fulltext/2023/03000/Impact_of_citrus_fruit_and_hesperidin_intake_on.3.aspx
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7987641/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9268395/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9182664/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6628116/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908554/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6478304/
https://www.sciencedaily.com/releases/2007/07/070703172432.htm
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770020/
https://pubmed.ncbi.nlm.nih.gov/32951758/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3862178/
https://pubmed.ncbi.nlm.nih.gov/29800597/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5401944/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7284956/#:~:text=From%20these%20studies%2C%20it%20could,pressure%20control%2C%20and%20obesity%20development.
https://pubmed.ncbi.nlm.nih.gov/34251644/
The post Prevent and Treat Hypertension: 5 Top Foods to Lower Blood Pressure Naturally appeared first on Alternative Medicine Magazine.
Frequently Asked Questions
How safe are holistic medicines?
Holistic medicines can be safe as they don't contain harmful drugs and are natural remedies that people have used for centuries.
Many illnesses have been treated with them, including arthritis, chronic pain and asthma, high blood pressure, diabetes (heart disease), obesity, depression anxiety, stress, insomnia, infertility, and sexual dysfunction.
Millions of people across the globe who are suffering from different diseases use holistic medicines. These include homeopathy and acupuncture as well as chiropractic care, massage therapy, homeopathy, herbal treatments, biofeedback, yoga, meditation, hypnosis, nutrition counseling, physical exercise, and other complementary therapies. These therapies address the whole person instead of just the symptoms.
Is holistic healing safe?
Holistic Medicine does not pose a danger as many people think. However there are risks associated with this treatment. The most common side effects include headaches, nausea, dizziness, drowsiness, diarrhea, constipation, and insomnia. These side effects must be understood and weighed against the potential benefits of alternative treatments like acupuncture.
However, there are no known cases of death due to the use of holistic medicines.
As always, talk to your doctor before starting any new treatment plan.
What is holistic medicine?
Holistic medicine doctors are those who treat patients holistically. They might combine western medicine and traditional methods, such as acupuncture and herbs.
They are not interested in treating symptoms but rather a disease. The patient should feel better after treatment.
The doctor should not only treat the disease, but also prevent it from happening again.
“Holistic” is a term that refers all aspects of a person’s life.
Statistics
- The use of alternative medicine in the US has increased, with a 50 percent increase in expenditures and a 25 percent increase in the use of alternative therapies between 1990 and 1997 in America. (en.wikipedia.org)
- category.[111]Edzard Ernst characterized the evidence for many alternative techniques as weak, nonexistent, or negative and in 2011, published his estimate that about 7.4% were based on “sound evidence.” However, he believes that may be an overestimate. (en.wikipedia.org)
- These studies found that 38.4% concluded positive or possibly positive effects for CAM (12.4%), 4.8% concluded no effect, 0.7% concluded harmful effects, and 56.6% concluded insufficient evidence. (en.wikipedia.org)
- In the 17% in which they disagreed, a third reader agreed with one of the initial readers to set a rating. (en.wikipedia.org)
- According to the World Health Organization, 80% of people use herbal medicine worldwide. (webmd.com)
External Links
webmd.com
nccih.nih.gov
ncbi.nlm.nih.gov
- BIOFEEDBACK TRAINING & TENSION-TYPE HEADADACHE – PubMed
- The Effect of Foot Reflexology on Hospital Anxiety and Depression in Female Older Adults: a Randomized Controlled Trial – PubMed
cam.cancer.gov
How To
How to Pursue a Career in Holistic Medicine
The field of holistic medicine continues to grow at an incredible rate. There are many ways you can pursue this career path. Returning to school is the best way to go if you're looking to make a career out of this.
A number of schools offer holistic medicine programs. There are many schools that offer courses in holistic medicine, including the National College for Complementary Medicines. This college offers both undergraduate and graduate degrees. They also have several programs designed specifically for medical professionals who wish to enter the field.
Online universities offer holistic health classes. One such program is called the Institute of Integrative Nutrition (IIN). The Institute of Integrative Nutrition (IIN) provides holistic education resources and tools for students.
You can also enroll in a four-year college. Many colleges now offer holistic health courses. For example, the University of California offers a Bachelor of Science in Holistic Health Sciences.
If you're interested in a career in holistic medical, it is worth taking a nutrition class. NCCM recommends that all students take nutrition courses before embarking on professional training. According to them, integrative medicine practitioners need to have a solid understanding of nutrition science.
Holistic medicine treats the whole person, not just symptoms. This requires more knowledge and skills than conventional medicine. Holistic medicine requires that people who are interested in it understand how to assess different types of illnesses from a nutritional perspective.
The NCCM reports that nutritionists often consult with doctors to provide nutritional advice to their patients. Some even go so far as to suggest specific diets or supplements based on their assessment of the patient's condition.
Holistic practitioners need to be able to understand basic nutrition principles. This includes knowing which foods are healthy, and which are not. It can also include identifying nutritional deficiencies or other problems that might be causing them.
It is important that holistic practitioners are not all trained in nutrition. Some focus mainly on herbal treatments, while others concentrate solely on acupuncture. Others combine both of these approaches into one treatment.
However, most holistic practitioners recommend a diet rich in fruits, vegetables, nuts, seeds, and grains. They also emphasize eating plenty of fish and seafood. They discourage the consumption of processed food products and fast-food restaurants. Instead, they encourage people to eat organic produce whenever possible.
One thing that holistic practitioners agree upon is that a balanced diet will help prevent disease. That said, there are some things about which they disagree. They disagree with the belief that gluten causes celiac. Rather, they think that a lack of nutrients plays a role in triggering the disorder.
However, they all agree that certain foods can cause allergic reactions. They say peanuts and shellfish can cause anaphylaxis. They also caution against excessive caffeine consumption.
Although many holistic practitioners may use herbs to treat various ailments, they prefer not to use pharmaceutical drugs. Because they believe that pharmaceutical drugs can only mask the problem, rather than solving it. This is why they prefer to rely upon natural remedies whenever possible.
Holistic practitioners may offer many alternative therapies. However, they also tend to use complementary methods. These include:
- Acupuncture – In Chinese medicine, acupuncture involves strategically inserting needles into the skin. This stimulates the body’s healing process.
- Herbal therapy – Holistic practitioners often use herbs to treat a variety of disorders. Ginseng is an example of a common herb that is used for this purpose.
- Homeopathy – Another type of traditional Chinese medicine is homeopathy. It's based on similar cures. Suppose you experience a symptom similar to one that occurs when someone else has a particular ailment. In this case, you will need to search for a remedy which contains the same ingredients as the original substance.
- Massage therapy – Many holistic practitioners offer massage therapy to promote relaxation and reduce stress. It is also claimed to improve blood circulation, increase energy levels, and reduce muscle tension.
When choosing a practitioner, you should ensure that he or she meets your needs. A nutritionist who has a degree will be able to provide nutritional counseling. Likewise, if you want to learn more about acupuncture, find a practitioner certified by the American Association of Oriental Medicine (AAOM).
Ask your doctor any questions you may have about holistic care. It is also a good idea to talk to your insurance company to find out which services are covered.
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This blog is a source of general information and discussion on health and related topics. Information and materials on this blog, on the website, or in any of the connected materials are not intended to replace or used as a substitute for the advice of a medical professional, diagnosis, or treatment. This blog does not represent the application of any nursing, medical or other health professional advice or diagnosis. We are unable to diagnose health conditions, offer second opinions or provide specific treatment recommendations via this blog or on our website.
If you or another person is suffering from a medical issue and you are concerned, consult your doctor or seek out other medical professional treatment as soon as possible. Do not disregard medical advice from a professional or delay seeking it due to information you seen on the blog or website or in any of the linked materials. If you're experiencing an emergency medical situation, dial 911 or seek emergency medical assistance on the closest phone immediately.
——————————————————————————————————————————————
By: jbenson@innovisionhm.com
Title: Prevent and Treat Hypertension: 5 Top Foods to Lower Blood Pressure Naturally
Sourced From: alternativemedicine.com/conditions/hypertension/five-of-the-most-effective-foods-in-lowering-your-blood-pressure/
Published Date: Sun, 06 Aug 2023 18:08:14 +0000
Frequently Asked Questions
How safe are holistic medicines?
Holistic medicines can be safe as they don't contain harmful drugs and are natural remedies that people have used for centuries.
Many illnesses have been treated with them, including arthritis, chronic pain and asthma, high blood pressure, diabetes (heart disease), obesity, depression anxiety, stress, insomnia, infertility, and sexual dysfunction.
Millions of people across the globe who are suffering from different diseases use holistic medicines. These include homeopathy and acupuncture as well as chiropractic care, massage therapy, homeopathy, herbal treatments, biofeedback, yoga, meditation, hypnosis, nutrition counseling, physical exercise, and other complementary therapies. These therapies address the whole person instead of just the symptoms.
Is holistic healing safe?
Holistic Medicine does not pose a danger as many people think. However there are risks associated with this treatment. The most common side effects include headaches, nausea, dizziness, drowsiness, diarrhea, constipation, and insomnia. These side effects must be understood and weighed against the potential benefits of alternative treatments like acupuncture.
However, there are no known cases of death due to the use of holistic medicines.
As always, talk to your doctor before starting any new treatment plan.
What is holistic medicine?
Holistic medicine doctors are those who treat patients holistically. They might combine western medicine and traditional methods, such as acupuncture and herbs.
They are not interested in treating symptoms but rather a disease. The patient should feel better after treatment.
The doctor should not only treat the disease, but also prevent it from happening again.
“Holistic” is a term that refers all aspects of a person’s life.
Statistics
- The use of alternative medicine in the US has increased, with a 50 percent increase in expenditures and a 25 percent increase in the use of alternative therapies between 1990 and 1997 in America. (en.wikipedia.org)
- category.[111]Edzard Ernst characterized the evidence for many alternative techniques as weak, nonexistent, or negative and in 2011, published his estimate that about 7.4% were based on “sound evidence.” However, he believes that may be an overestimate. (en.wikipedia.org)
- These studies found that 38.4% concluded positive or possibly positive effects for CAM (12.4%), 4.8% concluded no effect, 0.7% concluded harmful effects, and 56.6% concluded insufficient evidence. (en.wikipedia.org)
- In the 17% in which they disagreed, a third reader agreed with one of the initial readers to set a rating. (en.wikipedia.org)
- According to the World Health Organization, 80% of people use herbal medicine worldwide. (webmd.com)
External Links
webmd.com
nccih.nih.gov
ncbi.nlm.nih.gov
- BIOFEEDBACK TRAINING & TENSION-TYPE HEADADACHE – PubMed
- The Effect of Foot Reflexology on Hospital Anxiety and Depression in Female Older Adults: a Randomized Controlled Trial – PubMed
cam.cancer.gov
How To
How to Pursue a Career in Holistic Medicine
The field of holistic medicine continues to grow at an incredible rate. There are many ways you can pursue this career path. Returning to school is the best way to go if you're looking to make a career out of this.
A number of schools offer holistic medicine programs. There are many schools that offer courses in holistic medicine, including the National College for Complementary Medicines. This college offers both undergraduate and graduate degrees. They also have several programs designed specifically for medical professionals who wish to enter the field.
Online universities offer holistic health classes. One such program is called the Institute of Integrative Nutrition (IIN). The Institute of Integrative Nutrition (IIN) provides holistic education resources and tools for students.
You can also enroll in a four-year college. Many colleges now offer holistic health courses. For example, the University of California offers a Bachelor of Science in Holistic Health Sciences.
If you're interested in a career in holistic medical, it is worth taking a nutrition class. NCCM recommends that all students take nutrition courses before embarking on professional training. According to them, integrative medicine practitioners need to have a solid understanding of nutrition science.
Holistic medicine treats the whole person, not just symptoms. This requires more knowledge and skills than conventional medicine. Holistic medicine requires that people who are interested in it understand how to assess different types of illnesses from a nutritional perspective.
The NCCM reports that nutritionists often consult with doctors to provide nutritional advice to their patients. Some even go so far as to suggest specific diets or supplements based on their assessment of the patient's condition.
Holistic practitioners need to be able to understand basic nutrition principles. This includes knowing which foods are healthy, and which are not. It can also include identifying nutritional deficiencies or other problems that might be causing them.
It is important that holistic practitioners are not all trained in nutrition. Some focus mainly on herbal treatments, while others concentrate solely on acupuncture. Others combine both of these approaches into one treatment.
However, most holistic practitioners recommend a diet rich in fruits, vegetables, nuts, seeds, and grains. They also emphasize eating plenty of fish and seafood. They discourage the consumption of processed food products and fast-food restaurants. Instead, they encourage people to eat organic produce whenever possible.
One thing that holistic practitioners agree upon is that a balanced diet will help prevent disease. That said, there are some things about which they disagree. They disagree with the belief that gluten causes celiac. Rather, they think that a lack of nutrients plays a role in triggering the disorder.
However, they all agree that certain foods can cause allergic reactions. They say peanuts and shellfish can cause anaphylaxis. They also caution against excessive caffeine consumption.
Although many holistic practitioners may use herbs to treat various ailments, they prefer not to use pharmaceutical drugs. Because they believe that pharmaceutical drugs can only mask the problem, rather than solving it. This is why they prefer to rely upon natural remedies whenever possible.
Holistic practitioners may offer many alternative therapies. However, they also tend to use complementary methods. These include:
- Acupuncture – In Chinese medicine, acupuncture involves strategically inserting needles into the skin. This stimulates the body’s healing process.
- Herbal therapy – Holistic practitioners often use herbs to treat a variety of disorders. Ginseng is an example of a common herb that is used for this purpose.
- Homeopathy – Another type of traditional Chinese medicine is homeopathy. It's based on similar cures. Suppose you experience a symptom similar to one that occurs when someone else has a particular ailment. In this case, you will need to search for a remedy which contains the same ingredients as the original substance.
- Massage therapy – Many holistic practitioners offer massage therapy to promote relaxation and reduce stress. It is also claimed to improve blood circulation, increase energy levels, and reduce muscle tension.
When choosing a practitioner, you should ensure that he or she meets your needs. A nutritionist who has a degree will be able to provide nutritional counseling. Likewise, if you want to learn more about acupuncture, find a practitioner certified by the American Association of Oriental Medicine (AAOM).
Ask your doctor any questions you may have about holistic care. It is also a good idea to talk to your insurance company to find out which services are covered.
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