Omega-3 fatty acids, such as those found in fish oil supplements, offer a wide variety of health benefits, including the ability to reduce blood pressure by reducing LDL (or “bad”) cholesterol. It is possible to consume enough Omega-3 fatty acids simply by adding more fatty fish to your diet, but it’s much easier to take it in supplement form. The best forms of Omega-3 oil are krill and calamari oils.
Start by eating nuts. Pistachio nuts, singled out among other nuts, seem to have the strongest effect on reducing blood pressure in adults. This is according to a recent review and scientific analysis of 21 clinical trials, all carried out between 1958 and 2013. The review appears online in The American Journal of Clinical Nutrition, a publication of the American Society for Nutrition.
3. Implement strategies to lower inflammation. Several cross-sectional and longitudinal studies connect high blood pressure with chronic inflammation, a driving force for nearly every disease on the planet. Lowering inflammation starts with what you put on your fork. Focus on anti-inflammatory foods like wild-caught seafood (rich in omega-3 fatty acids), freshly ground flax and chia seeds, spices like turmeric, and plenty of colorful plant foods. Good sleep, stress management, exercise, and the right nutrients can also help lower inflammation.
Being diagnosed with high blood pressure can be scary, especially if your doctor is recommending medication to keep your hypertension under control. Medication can be quite expensive. Not to mention possible side effects such as dizziness, nausea or vomiting, and erection problems. However, it is not your only option in the fight against high blood pressure.
Olive leaf extract. In one 2008 study, supplementing with 1,000 mg of olive leaf extract daily for eight weeks caused a significant dip in both blood pressure and LDL ("bad cholesterol") in people with borderline hypertension. If you want to incorporate olive leaf extract as a natural adjunct to a nutritionally sound diet, you should look for fresh leaf liquid extracts for maximum synergistic potency. You can also prepare your own olive leaf tea by placing a large teaspoon of dried olive leaves in a tea ball or herb sack. Place it in about two quarts of boiling water and let it steep for three to 10 minutes. The tea should be a medium amber color when done.
Several Indian studies over the last few years have shown that Arjuna, in animals and in humans, reduces total cholesterol and increases HDL (“good” cholesterol). One study showed that this herb was as effective an antioxidant as vitamin E and that it reduced cholesterol in the human subjects quite substantially. Considering its benefit for cholesterol, it is not surprising that it lowers blood pressure; many cases of high blood pressure in the United States are caused by cholesterol accumulation in the arteries.
Fish are a great source of lean protein. Fatty fish like mackerel and salmon are high in omega-3 fatty acids, which can lower blood pressure, reduce inflammation, and lower triglycerides. In addition to these fish sources, trout contains vitamin D. Foods rarely contain vitamin D, and this hormone-like vitamin has properties that can lower blood pressure.
A study1 published earlier this year discovered that those who consumed 74 grams or more per day of fructose (the equivalent of about 2.5 sugary drinks) had a 77 percent greater risk of having blood pressure levels of 160/100 mmHg. (For comparison, a normal blood pressure reading is below 120/80 mmHg.) Consuming 74 grams or more of fructose daily also increased the risk of a 135/85 blood pressure reading by 26 percent, and 140/90 by 30 percent.
There are more worrisome facts about medications, notes Dr. Fruge. Drug treatment frequently has annoying and sometimes dangerous side effects, and never cures the disease. All too often, blood pressure problems grow progressively worse despite the use of medications. That’s deeply troubling because hypertension is a major risk factor for heart attacks, strokes, heart failure, cardiac arrhythmia, and premature death.
If you are in this 130/80 range, reducing your blood pressure can help protect you from heart attack, stroke, kidney disease, eye disease, and even cognitive decline. The goal of the new guidelines is to encourage you to treat your high blood pressure seriously and to take action to bring it down, primarily using lifestyle interventions. "It is well documented that lifestyle changes can lower blood pressure as much as pills can, and sometimes even more," says Dr. Fisher.
Stress, along with the methods some use to compensate for it, such as overeating, smoking, or drinking, can exacerbate problems with blood pressure. To help reduce stress, identify the contributing factors. Where possible, minimize these stressors, or when that cannot be done, determine the most effective methods to cope with them such as meditation or dedicating more time to hobbies.
One of the most important lifestyle changes to adapt when hypertension affects a patient is a more active daily routine. Exercise is reported to be an exceptionally useful method for controlling blood pressure levels and for reducing blood pressure in patients diagnosed with hypertension. Additionally, patients who regularly participate in physical activities are also at a lower risk of developing a complication or complications due to high blood pressure.
Perhaps you’ve never given much thought to your blood pressure, especially if it’s been spot on for most of your life. But as you get older and deal with more stressful aspects of in life, it can affect your blood pressure. Maybe not quite high enough to require medication, but it may be something to keep an eye on it. And this can affect even those who eat well, exercise most days, and do all the right things to stay healthy.
In today’s time, when stress walks along, practicing poor eating habits combined with a sedentary lifestyle only add to the wellness issues. We prioritize our work, responsibilities and daily chores, and these things gradually tyrannize our life. Amidst pressure and hectic schedule, our health is something that suffers a lot. Stress and tension pave way for many ailments and to start with, high BP is the most common by far.
Cold-water fish. Increasing serum measurements of DHA/EPA, markers of fish intake, are related to lower blood pressure (12, 13, 14). However, steer clear of most fish oil supplements and instead have patients obtain beneficial nutrients from whole foods whenever possible. A recent analysis showed that the three top-selling fish oils in the United States contained oxidized lipids that may be causing more harm than good (15). Beyond DHA and EPA, fish also have selenium, zinc, iron, and a highly absorbable protein that also may reduce blood pressure (16). Aim for cold-water fatty fish three times a week.
Listening to your favorite song not only will improve your feeling of well-being but also lower your blood pressure. A study published in the journal Netherland Heart Journal found musicians had lower blood pressure than non-musicians because their somatosensory nerve activity benefited their autonomic nervous system. If you’re not a musician, listening to music alone, especially classical, will do just as good.
Talk to your doctor about adding supplements to your diet. Check with your doctor to see whether a natural remedy may help lower your blood pressure. Many natural remedies have scientific evidence to show that they can lower high blood pressure, but you should never attempt to replace your blood pressure medication without talking with your doctor.
Sipping on not one but four cups of tea daily can help control blood pressure. A study presented at the European Society of Hyper tension in Milan found those who avoided coffee and tea consumption all together had the highest rates of blood pressure, pulse pressure, and heart rate. Those who drank tea the most often, between one to four cups a day, had the lowest systolic and diastolic blood pressure readings, as well as the lowest pulse pressure and heart rate. Pinkies up, for your blood pressure’s sake.
In addition to lowering blood pressure almost overnight, apple cider vinegar has a myriad of fringe benefits. Apple cider vinegar helps with indigestion, especially if you suffer from diarrhea. It also soothes sore throats, cures hiccups instantly, and lowers cholesterol. Most importantly, it helps with weight loss by improving metabolism and reducing water retention — and a healthy weight is key to normalizing blood pressure.
Studying men with hypertension who came to Pritikin, scientists at UCLA found that within three weeks, the men had significantly healthier levels of blood pressure. In fact, those who arrived at Pritikin taking hypertension drugs left Pritikin two to three weeks later no longer needing their medications, or with their dosages significantly reduced.1