They call high blood pressure, or hypertension if you will, the silent killer. That’s because there are no outward symptoms. If you have it you’ll only know if your doctor slaps the arm cuff on and tests it. Your dentist might do it as well.
If you are diagnosed with high blood pressure, the first thing your doctor will do is tell you not to smoke, exercise more, and possibly lose weight. And then comes the inevitable medication. The problem with BP meds is that they all have side effects. The good news is that most of these medications are not all that expensive, even if you don’t have conventional insurance or Medicare Part D.
For example, I take Lisenopril and one of the side effects is that it makes me lethargic. I could tell you a thing or two about blood pressure meds and running. It also gives me a persistent cough. Luckily, there are some non-med things you can do to bring down your BP naturally.
Lower Blood Pressure by Slowing Your Breathing
Sounds like magic, doesn’t it? Well it’s not. The Resperate device has been proven to lower blood pressure. The idea is that using ear buds , a chest sensor strap, and the small device, it guides the user to breathe ever more slowly using guiding tones. The sensor monitors breathing and slows the tones accordingly. This has the effect of relaxing the blood vessels, thereby lowering blood pressure. Using the device over time has a cumulative effect. It is the only FDA-cleared device on the market to do this.
Foods to Lower High Blood Pressure
- Watermelon. The important component here is citrulline . Once consumed, it’s converted to L-arginine which is the precursor to nitric oxide. In the body nitric-oxide relaxes the blood vessels which causes the blood pressure to decrease.
- Ginger- Cinnamon – Cardamom Tea. Ginger and cinnamon are both warming spices that improve circulation. Cardamom is an herb used to treat many conditions. In addition to high blood pressure, it is also effective with liver and gallbladder issues, bronchitis, urinary issues, and more.
- Onions. The key ingredient is a powerful antioxidant known as quercetin. Quercetin helps lower blood pressure. It also helps to treat chest pain, and angina. It effectively lowers the risk of stroke and heart attack. The best way to get as much of this enzyme as possible is eating your onions raw or lightly cooked.
- Hibiscus Tea. And you thought it was just a pretty flower! Tufts University conducted a study during which participants sipped three cups of a hibiscus tea daily. They lowered systolic blood pressure by 7 points in a 6 week period on average. These results are on par with many prescription medications.
- Pomegranate Juice. This fruit contains natural ACE inhibitors. These prevent those enzymes from damaging your circulatory system. The juice of the pomegranate performs like the medications doctors prescribe for high blood pressure.
- Dark Chocolate. Good news for me and perhaps for you too! A Harvard study found that consuming just one small square of dark chocolate daily can assist in lowering blood pressure. The higher the cacao percentage the better. Look for over 70%. This study concurs with the growing body of research into the heart-healthy benefits of flavonoids. These compounds present in unsweetened chocolate cause dilation of the blood vessels.
- Flaxseed. In 2013 a study was published in Hypertension that reported that flaxseed consumption lowers blood pressure in hypertensive patients. Over 100 patients that had been diagnosed with peripheral artery disease were in the study. This condition is associated with hypertension. The patients were assigned to either the flaxseed group or the placebo group. The former ate 30 grams of flaxseed every day for 6 months. There are many ways to add flaxseed to your diet. I even add it (milled of course) to my homemade hot sauce. Omelets? Oatmeal? Salad dressing? Yes, yes, yes.
- Beetroot Juice. Although some of pressure-lowering effects are due to the minerals it contains, like potassium and magnesium, the real powerhouse here is the high concentration of nitrates. Consuming beetroot juice results in these nitrates being rapidly converted into nitrites by bacteria that live on the surface of the tongue, and in saliva. Next the nitrites are absorbed into the circulation system. Here they make a gas called nitric oxide (NO). This is a cell-signaling molecule which has a powerful relaxing effect on the small muscle fibers in your blood vessels. Consequently, the blood vessels dilate and your blood pressure falls.
- Nuts. Who doesn’t like nuts? Pistachio nuts seem to have the strongest effect when it comes to reducing high blood pressure. According to the American Journal of Clinical Nutrition, 21 clinical trials, all carried out between 1958 and 2013 bore out this conclusion.
This list will get you started on a delicious way to control your high blood pressure. If you have been diagnosed with it (or just are interested in tracking your health, like you do your weight), it’s a good idea to monitor it on a regular basis. Personally, I use the Omron Evolv Blood Pressure Monitor
It is very accurate and eliminates all the hoses and units. It’s just the cuff that has its own readout. It communicates to your phone by a Bluetooth app if you want to keep a running record of your results.
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About the author:
Kelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation and financial and energy trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.