Research on Blood Pressure Lowering Supplements and Herbs
Research on Blood Pressure Lowering Supplements and Herbs
***
7 medicinal herbs and spices that help lower blood pressure
Synopsis of article:
1. Garlic - "Garlic contains allicin, a substance which has antibacterial, antioxidant, lipid lowering and anti-hypertension properties." Garlic can significantly lower blood pressure.
2. Cinnamon - "Cinnamon not only prevents heart disease, it can also prevent diabetes." A friend of mine reports that taking cinnamon as a supplement has increased her energy level significantly.
3. Onions - "Onions contain quercetin, an antioxidant flavonol found to prevent heart disease and stroke." It also will reduce blood pressure both systolic and diastolic, and they are delicious!
4. Olives - "Oil made from olives has been found to reduce blood pressure. In a study conducted on the importance of olive oil, Dr. L. Aldo Ferrara, Associate Professor at the Frederico II University of Naples in Italy discovered that the daily use of 40 grams of olive oil reduced the dosage of blood pressure medication in hypertensive patients by about 50 percent. Polyphenols in extra-virgin olive oil was credited for the significant reduction of blood pressure." 10 grams is roughly equivalent to 2 2/3 tablespoons. Olive oil is easily added to salads and other foods. However, don't try to fry with it as it will break down with heat. It's best used stirred into foods or left cold.
I once watched a documentary about folks who lived in a particular region of the Mediterranean. The researcher found many folks who lived to be over a hundred years old -- in fact, this was fairly common in the community. They had a fairly typical diet, at a lot of bread and such; however, there was one difference between their diet and those of the neighboring communities that had normal life spans of about 80 years. While interviewing the oldest member of the community, he asked what the secret was to their long lives. The old fellow, still very spry, replied it was that they all drank olive oil first thing in the morning. The oil was "extra vergin" olive oil that they cold pressed themselves, as a community. He then poured some into a small cup and drank it in front of the researcher.
I actually have some extra virgin olive oil infused with fresh oregano, (see below.) I will definitely be adding this into my routine!
5. Oregano - "This herb contains the compound carvacrol which has been proven to be effective against blood pressure. In a study conducted on animal subjects, by researchers from Eskisehir Osmangazi University in Turkey, carvacrol was found to reduce heart rate, mean arterial pressure as well as the systolic and diastolic blood pressures." Oregano is an important ingredient in my Adobo recipe, as well as Mediterranean cooking.
6. Hawthorn - Hawthorn has been used traditionally to treat high blood pressure.
7. Cardamom - "In one study published in the Indian Journal of Biochemistry and Biophysics, 20 subjects newly diagnosed with primary hypertension were administered 3 g of cardamom powder. After the end of the 3 months, all the subjects experienced feelings of well-being without any side effects. Moreover, the study was able to demonstrate that blood pressure was effectively reduced. It also improved antioxidant status while breaking down blood clots without significantly altering blood lipids and fibrinogen levels." 3 grams of cardamom would be about 1 teaspoon daily.
***
Another article, Chicken Soup May help in Reducing High Blood Pressure states that chicken bone broth acts like an ACE inhibitor to reduce blood pressure. I discovered this by accident one day. My blood pressure was elevated, and I drank two mugs of homemade chicken bone broth. My blood pressure readings dropped by a phenomenal 40 points! I can't say that will always happen, nor would one want it to under normal circumstance; but it was surely remarkable.
***
Vitamin C lowers blood pressure, improves vascular function to lower heart attack and stroke risk
This article talks about the benefits of adding vitamin C supplementally to reduce blood pressure. The study they cited added 500 mg vitamin C to the subjects routine, and it showed a drop in 5 points with their blood pressure. Studies haven't been done with more significant amounts, but therapeutic levels of vitamin C are generally suggested at 3 grams.
***
Hibiscus (Hibiscus sabdariffa) actually has a long history of use as a blood pressure treatment in many African and Asian traditional medical systems. In the late 1990s, Iranian researchers clinically demonstrated the effectiveness of this treatment. They assigned 54 adults with high blood pressure to drink 10 ounces of either or hibiscus tea or black tea once a day for 12 days. They found that while blood pressure decreased in both groups, it decreased significantly more in the hibiscus group (a total of 10 percent.)
This was followed by a pair of studies that compared with hibiscus tea directly to pharmaceutical blood pressure drugs. In 2004, Mexican researchers assigned 75 adults with high blood pressure to take either 25 mg of the drug captopril twice per day, or to drink tea made from 10 g (about 5 teaspoons) of crushed dried hibiscus once per day. After four weeks, blood pressure had dropped by 11 percent in both groups.
In 2007, the researchers conducted a follow-up study, this time using the blood pressure drug lisinopril as a comparison. Once again, hibiscus performed comparably to the drug, reducing blood pressure in hypertension patients in average of 12 percent, compared with 15 percent for lisinopril.
I've read many product reviews on Amazon that claim hibiscus tea will lower blood pressure. I've been using it, along with coconut water, celery extract, parsley root and dandelion leaf tea, and a natural water pill, and I have been able to discontinue two of my three medications. My blood pressure is not yet normal, but it is better it was with three medications. With two blood pressure medications and lasix, a powerful diuretic, my numbers were about 174/87 after going to the hospital three weeks ago. I am only on one of the medications now and my numbers are about 151/76. I am hopeful to get completely off the medication soon!
***
6 Ways to Lower Blood Pressure By Changing Your Diet
This article isn't the typical fluff about cutting out salt and fat. These are the recommendations given:
1. Reduce excessive carbohydrate intake, especially refined carbs and sugars.
"One of the most significant contributors to high blood pressure is high blood sugar and insulin resistance."
In the text, the author states, "While 1 in 3 American adults have high blood pressure, this condition only affects 3% or less of hunter-gatherer populations that are following a traditional diet and lifestyle." She recommends getting carbs from starchy vegetables and fruits.
2. Increase intake of beneficial minerals like potassium, magnesium, and calcium. The author states that it is better to increase potassium intake rather than restrict salt intake. She believes those with hypertension should aim for 4,700 mg of potassium daily, which is about 4 baked potatoes. There is a chart included on the page with potassium rich foods. White potatoes, sweet potatoes, bananas and halibut are high on the list. She, also, recommends keeping a 3-day food diary to be sure potassium intake is sufficient. She, also, recommends this for calcium rich foods to be sure the minimum 600 mg amount is reached.
3. Eat grass-fed dairy products like ghee, butter, and cheese. She recommends these products for the vitamin K2.
While this nutrient is hardly discussed by conventional medical professionals, preliminary data suggests K2 may be one of the most important nutrients to include in a disease-preventing diet. Vitamin K2 may be protective against osteoporosis, cardiovascular disease, cancer, and more, so it’s definitely a nutrient you should be looking to get enough of no matter what your health situation.Vitamin K2 may also be protective against hypertension. While there haven’t yet been any studies directly measuring K2’s effects on blood pressure, logic would suggest that this nutrient could help prevent high blood pressure by reducing vascular stiffness and arterial calcification.
4. Eat at least one pound of fatty fish per week. She recommends against using a fish oil supplement, instead eating wild caught salmon and halibut. Eating these fish will also increase potassium intake.
5. Drink tea. She suggests avoiding caffeinated tea, but there are a number of other teas that are beneficial for heart health and hypertension. Hibiscus tea is rich in nutrients, favonoids and is delicious. Hawthorn tea is a historic treatment for hypertension. Gotu kola tea is another recommendation. Oolong and green tea can also help with high blood pressure, reducing risk by up to 46%. The recommendations for all of these teas is about 3 cups daily.
6. Eat more beets. This one surprised me because of the carbohydrate content, but she recommends eating beets or drinking fresh beet juice regularly.
"Beets are high in nitrates, which,... may reduce blood pressure by improving vasodilation. Other foods high in nitrates include celeriac, Chinese cabbage, endive, fennel, kohlrabi, leek, parsley, celery, cress, chervil, lettuce, spinach, and rocket. " Beet juice has been shown to reduce blood pressure in a number of studies.
***
I've added several supplements, but haven't been certain of the dosages needed, hence the writing of this article. I will update more as I learn more.
