Hypertension or High Blood Pressure is said to be one of the “silent killer diseases.” It is called so because it produces minor or no obvious symptoms but can cause death if not taken care of.
Hypertension, if not treated properly, can lead to the disease of the heart. Heart disease is the number one silent killer disease.
According to American Heart Association (AHA), cardiovascular disease accounts for 17.3 million death per year and is the leading global cause of death today.
All about High Blood Pressure (Hypertension)
Our blood pressure rises when our heart is forced to work extra hard. It can be raised temporarily and also by anxiety and other stress factors. In medical terms chronic high blood pressure is known as hypertension.
High BP can lead to damage of the heart or to the vascular system. It is important to keep your blood pressure within a normal range so that your entire body can efficiently receive fresh oxygenated blood. The recommended blood pressure is 120/80 mm Hg. Pre-hypertension is something between 120/80 – 139/89 mm Hg. Hypertension is anything equal to or above 140/90 mm Hg.
Every organ of our body needs oxygen in order to survive. Blood is pumped out of the heart, into the arteries. The blood carries oxygen throughout the entire body via arteries. The deoxygenated blood returns to the heart to get re-oxygenated, and this cycle continues.
When the arteries of the heart get damaged, they are not as flexible. This can happen due to cholesterol build-up, plaque blockage, or scarring. If not treated, this damage can lead to heart attacks, cardiovascular disease, strokes, and other diseases.
Causes of High Blood Pressure
- Family history of hypertension
- Diet high in salt, saturated fats, trans fats and sugars
- Sedentary lifestyles
- Birth control pills
- High consumption of alcohol and cigarette smoking
- Age (the older you get, the higher chances of yours having hypertension)
- Comorbidities, such as diabetes, kidney disease, or gout
Effective Home Remedies to Lower High Blood Pressure
Garlic is useful in lowering high blood pressure. It also has blood thinning properties which makes it a great herb for improving overall cardiac health.
Moreover, garlic is also a natural diuretic —it forces out the excess of sodium and water from the body, into your urine. This effect helps take the pressure off of an overworked heart and decreases the blood pressure.
- Try eating the entire clove raw.
- Or, if you cannot bear eating raw clove then, hold a slice of garlic in your mouth and suck on the juice for 15 minutes.
- Also, you can also finely mince 1-2 cloves of garlic. Then, mix it into a glass of water, and drink.
Also Read: 10 Science-backed Health Benefits of Garlic!
Carrots possess high levels of antioxidants, beta-carotene, Vitamin A, and Vitamin C. Antioxidants fights against the cancer-causing free radicals in the body. They also protect from the damage to blood vessels and cellular death.
Carrots are also a good source of electrolytes, potassium. Potassium is great at keeping the fluid balance within the body and also normalizing blood pressure. It positively counteracts the effects of sodium. If sodium is consumed in large amounts, it can negatively affect blood pressure.
- Drink 1-3 glasses of carrot juice every day. Buy organic carrots and do not add any sugar.
Tomatoes contain antioxidants, beta-carotene, potassium, and vitamin E, — which are all effective at lowering high blood pressure. Tomatoes contain lycopene, a compound that gives it its rich red color. Lycopene possesses antioxidant effects that lower the level of bad cholesterol (LDL) and prevents building up of fatty deposits in arteries (atherosclerosis). These buildups of fats can lead to cardiovascular disease.
- Eat 2-3 fresh tomatoes, or blended tomato juice, every day.
- Avoid the commercial tomato sauce, which contains high levels of sodium.
Celery is a fibrous vegetable that also acts as a diuretic. Diuretics flush out the excess water from the heart and body. This causes a decrease in the blood pressure. In the Chinese culture, celery seeds are widely used for lowering blood pressure.
- Mix some of the celery seeds into your tea, or add to your cooking, or else, drink fresh celery juice 3 times a day.
Pomegranates not only are rich in nutrients but are also high in antioxidants — especially in tannins and anthocyanin.
Pomegranates contain flavonoids, polyphenols, phytochemicals, and punicalagin. Phytochemicals occur naturally in plants that act as antioxidants and prevent our cells from damaging. The antioxidants such as flavonoids and polyphenols fight against the heart disease and cancers.
Punicalagin is a compound responsible for the health benefits of pomegranates. It improves the functioning of the heart and blood vessels, lowers the bad (LDL) cholesterol and raises the levels of good (HDL) cholesterol, lowers high blood pressure, and also reverses the effects of arterial blockage (atherosclerosis).
Add pomegranate seeds to your salad, or drink the juice the seeds.
Also Read: 15 Health Benefits of Pomegranate!
6. Radishes & Beetroot
Beets & radishes are quite under-appreciated vegetables. Both the beets and radishes are high in nitrates, which act greatly in lowering high blood pressure, by improving vasodilation. Nitrates after being ingested change into vasodilator nitric oxide. Nitric acid dilates the blood vessels and regulates blood pressure. Both leaves and the roots of the radish lower down the elevated blood pressures.
- Drink 1 glass juice of blended beets or radishes, daily. Also, add fresh beets and radishes to your salads.
Also Read: 15 Health Benefits of Radish!
You May Also Like: 15 Research-based Health Benefits of Beetroot!
Ginger is great in preventing heart conditions, such as decreasing cholesterol, lowering blood pressure, and preventing the blood clots. Ginger effectively decreases the bad cholesterol (LDL), by preventing the build-up of plaque on arterial walls that can lead to increased blood pressure.
It also acts as a blood thinner, which prevents the blood clots. Preventing the formations of blood clots can help reduce the prevalence of a heart attack or stroke.
- Add some fresh ginger to your smoothies and juices.
- Try to incorporate ginger into your daily cooking.
8. Coconut water
Coconut water is loaded with potassium and magnesium electrolytes, which are good for the heart muscle. Coconut water lowers the blood pressure by acting as a potassium sparing diuretic. This removes the excess amount of water from the body while retaining vital potassium.
Coconut water is best when it is organic and when bottled in its raw form.
- Drink 8 ounces of organic coconut water, 1-3 times a day.
Cardamom has been used for thousands of years in Ayurveda medicine.
Cardamom is known for its antioxidant, antibacterial, anti-platelet aggregation, gastro-protective, anti-spasmodic, and anti-cancer properties. It is used for cardiac disorders, heartburn, gastrointestinal disorders, renal problems, and respiratory disorders.
It causes vasodilation and allows the blood to flow more easily, thus lowering blood pressure.
- Mix one teaspoon of cardamom powder with raw organic honey to a cup of warm filtered water. Drink it twice a day
Turmeric is one of the most widely studied spices in the world. Curcumin is the main component of turmeric. It is known to decrease inflammation throughout the body. By reducing the inflammation, turmeric improves the flow of blood and improves cardiovascular function. It can help remove the plaque build-up off arterial walls. Also, turmeric is a natural blood thinner, which improves the blood flow thus, lowers blood pressure.
- Add turmeric powder to your tea, and flavor it with ginger and raw organic honey.