You’re stressed, eat unhealthy, don’t have enough time to rest?

Unfortunately, you are part of a group at high risk for hypertension, i.e. high blood pressure, a group which, according to the latest research, includes one third of the population.

Immediately check whether you have found yourself on the threshold of risk.

Blood pressure is expressed through two numbers which indicate millimeters of mercury (mm/Hg).

The lower digits represent the systolic and the lower diastolic pressure.

Normal blood pressure is that which most of the time is a little below 120/80 mmHg.

Blood pressure between 120/80 and 140/90 is called pre-hypertension, and that above 140/90 is considered high.

Elevated blood pressure is contributed to by multiple factors, including stress, a diet high in salt, smoking, lack of exercise and age.

It is a state which brings with it a series of serious health problems such as heart attack, stroke, heart failure, kidney disease, loss of eyesight and metabolic syndrome.

In order to prevent the consequences of hypertension on time, use these 12 natural substances which will, along with changes in lifestyle and nutrition, act as companions on the path to recovery.

1. Garlic

Garlic can lower blood pressure because it induces relaxation and dilation of blood vessels.

Allicin, known as a powerful antioxidant, is responsible for these effects, as well as for garlic’s other medicinal properties.

This well-known condiment, found in almost every kitchen, protects the blood vessels from inflammatory and oxidative processes which cause atherosclerosis and heart attack.

To fight hypertension, ingest one to two raw or lightly cooked cloves daily.

If you don’t want to eat garlic by itself, use it to flavor dishes.   

You can acquire it in the form of capsules of garlic powder.

In one study, 600 mg of garlic powder ingested daily over the course of 12 weeks led to a significant lowering of blood pressure.

2. Hawthorn

Hawthorn is an herbal remedy for high blood pressure, which has been used in traditional Chinese medications for thousands of years, and its medicinal properties have also been confirmed by modern research. 

It lowers blood pressure, improves circulation and prevents clot formation.

In many countries, it is used to treat various heart issues, angina pectoris, arrhythmia, tachycardia, cleansing the blood of cholesterol and triglycerides as well as strengthening the heart muscle.

Research conducted in Reading (UK) confirmed that hawthorn extract in doses of 1,200 mg daily acts to prevent hypertension in diabetics.

A second study confirmed lowering of blood pressure at dosages of 900 mg of hawthorn extract daily over the course of two months.

You can use it in the form of a tincture, drops, powdered (capsules), as well as a tea, as it is effective in every form.

3. Cardamom

Cardamom is a spice originally from India, and one often used in Southern Asian ingredients.

An Indian study on the health benefits of cardamom discovered that patients taking a dose of 3 mg of cardamom powder daily over the course of three months noticed a lowering of blood pressure.

Research shows that it contains active components which prevent the formation of blood clots and help in their disintegration.

You can include cardamom seeds or powder into spices, soups and stews as well as roasted dishes, not only for its health benefits, but also its specific flavoring qualities.

Also, if you like coffee and don’t wish to give it up due to high blood pressure, cardamom may help in neutralizing the effects of caffeine on the body:  add a pinch of cardamom, ginger and nutmeg to a cup of your favorite beverage.

4. Cinnamon

Ceylon cinnamon is another delicious spice which you can, with a bit of effort, introduce into your diet and thus lower blood pressure.

Research conducted at the Center for Applied Medical Sciences in Ohio showed that daily consumption of cinnamon lowers blood pressure in people with diabetes.

It aids in the treatment of infections, cleanses the blood and improves circulation, as well as preventing heart and blood vessel diseases.

Sprinkle it over your breakfast cereal, oatmeal, yogurt, or put it in your coffee, but be sure include it in your daily menu.

250 milligrams daily is enough to produce a significant effect on blood pressure.

5. Olives

They are an important ingredient of the Mediterranean diet, with many nutritionists and doctors considering them one of the healthiest in the world.

Hypertension is also powerfully counteracted by extra-virgin olive oil, thanks to the presence of polyphenols.

Italian doctor Aldo Ferrara discovered that administering 40 grams of this oil daily enables patients to cut their blood pressure medications by half, without any harmful consequences.

Olive oil is used in various salads and sauces, or as a final touch in food preparation. Use it in place of margarine and butter on bread or combine it with your favorite dishes. Two teaspoons daily are enough.

6. Basil

Basil is a tasty plant which plays well with various ingredients, and can help in lowering blood pressure. In Asia, is has been used for thousands of years as a spice and natural medicine.

It has been proven that raw basil extract at 1.8 mg to 3 mg dosages daily dependant on body weight causes temporarily lowered blood pressure.

Basil prevents infection, oxidative stress and improves circulation.

Adding fresh basil to your diet is both simple and safe, and carries numerous health benefits.

Keep a small planter of this plant not only in your garden, but also in your kitchen, and add fresh leaves to pastas, soups, salads and casseroles.

7. Celery

Celery is a plant which is used for flavoring soups, stews, casseroles and other salty foods.

In China, it has long been used to treat hypertension, and research has confirmed its effectiveness in that sense, as it is a powerful diuretic.

It helps in lowering hormone levels and the stress which affects blood pressure, as well as helping in blood vessel dilation and improved circulation.

Dried celery seed extract at a daily dose of 150 mg lowers both upper and lower pressure, and generally improves health.

Celery juice can also be of help, mixed with a spoon of honey and dosed at three glasses daily.

Add it to salads, fresh vegetable juices and soups.

You can also nibble on it as a healthy snack – research shows that 4 sticks of celery a day lowers arterial hypertension by up to 15 percent.

8. Chocolate

Yes, there is increasing evidence that dark or milk chocolate, or more precisely - its basic ingredient cocoa, act anti-hypertensively.

The flavonoids found in chocolate induce blood vessel dilation and lower vessel wall pressure.

International studies have confirmed that in order to obtain favorable results, it is sufficient to ingest 30 calories of dark chocolate daily, over the course of a few weeks.

9. Stevia

Stevia extract is obtained from the Stevia rebaudiana plant, which induces lowering of blood pressure.

It is often used as an alternative sweetener, but it also shows promise as an anti-hypertension agent, and is a natural diuretic which possesses many health benefits for the entire body.

Along with its anti-inflammatory and anti-cancerogenic properties, it lowers blood sugar levels and blood pressure.

It has been proven that after three months of taking stevia, the levels of overall cholesterol and harmful LDL are lowered.

The recommended dose is 250 to 500 mg of standardized extract taken three times daily.

Stevia can be used to replace your usual sweeteners, as well as added to beverages, desserts and other dishes.

10. French lavender

As fragrant as perfume, the scent of lavender is not the only upside of this plant. Lavender oil has for ages been used to induce relaxation and lift moods in upset and depressed individuals. 

This plant can also help in lowering blood pressure. Make yourself some tea from the leaves and flowers of the lavender plant and drink one to two cups daily.

Although many people don’t think of using lavender in their cooking, you can use both its flowers and leaves as spices in roasted dishes.

11. Cat’s claw

Cat’s claw is a herbal medicine which is used in traditional Chinese therapies for hypertension, as well as neurological health problems.

Research on the role of cat’s claw in treating hypertension has shown that it may be of help in lowering blood pressure through its affecting calcium channels within cells.

It cleanses the blood, improves circulation, and is effective in fighting inflammation in the body.

You can acquire it in the form of dietary supplements at many health food stores.

12. Oregano

Yet another medicinal herb which should definitely find its way into your garden or a planter in your kitchen.

This plant contains carvacrol which lowers blood pressure, but also slows down heart beats and as such generally spares the heart and blood vessels.

This was confirmed by a study conducted on animals at Osmangazi University in Turkey’s Eskisehir.

Use it in the preparation of pastas, rice dishes and various sauces and salads.

Research has shown it to have a very significant quality – it lowers the level of cancerogenic substances which are released during the frying of food.

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