Blood Pressure Control: 5 Herbs For Lowering Blood Pressure You Should Know
When we look at common health issues facing people today, one that keeps popping up is the problem of high blood pressure. A high percentage of people in the world suffer from hypertension and it is a risk factor for heart-related complications.
On the bright side, high blood pressure isn’t difficult to manage. All you have to do is combine the right medications with a healthy diet. Speaking of diet, it can’t be overstated how vital it is to adopt healthy foods into your diet.
At the same time, you'll be doing yourself a world of good by adding herbs for lowering blood pressure to your eating regimen. So, let's take a brief look at what high blood pressure signifies, and then we discuss five herbs for lowering blood pressure you need to adopt into your meals.
How Do I Know I Have High Blood Pressure?
Blood pressure is simply the ratio of systolic blood pressure(beating heart) to diastolic blood pressure(heart at rest). However, when the following is observed, you know you’re dealing with high blood pressure or hypertension for short:
- Systolic blood pressure above 130mm/Hg
- Diastolic blood pressure above 80mm/Hg
- Systolic and diastolic values above these levels
Now that you know when your blood pressure is soaring above normal, let’s look at the herbs for lowering blood pressure.
5 Herbs For Lowering Blood Pressure
Coming from the mint family is a herb commonly known for its distinct scent and taste. It’s a great addition to meals such as pesto as well as salads and pizza. But beyond being a chef’s best friend, it’s also packed with nutritional and health benefits.
For starters, basil contains tons of macronutrients such as vitamin K and calcium. These are vital for reducing oxidative stress in the body caused by smoking. It also contains a compound named eugenol that helps reduce blood pressure when absorbed by the body.
Basil, like other herbs for lowering blood pressure, can be added to your diet in several ways. Basil leaves can be chopped and sprinkled over foods. It can also be used as an ingredient for making soups, or you could cut all that out and get it as a supplement.
Next on our list of herbs for lowering blood pressure is a popular ingredient from the country of Greece. Despite its origin, it's become a popular part of European and American cooking. It has been adopted by many as a herbal supplement due to its nutritional value.
Parsley is widely appreciated because it provides sufficient amounts of Vitamin C and K. These are vital for blood health and immunity. Parsley also contains carotenoids that have been proven to prevent elevated levels of blood pressure and bad cholesterol.
Parsley is one of the versatile herbs for lowering blood pressure because it can be consumed in multiple ways. You can choose to add it as a garnish to soups or chop the leaves into your salads.
Thyme is a well-known Mediterranean herb characterized by nutritional, medicinal, and ornamental benefits. Many species of this adored spice exist and all have proven to be beneficial to the body in one way or the other.
Most importantly, wild thyme is a species known for aiding blood health. It’s useful for reducing blood pressure levels and preventing heart-related complications. Other benefits come from its antibacterial and antifungal properties.
Thyme comes in fresh dried forms or as oils. The fresh leaves of this herb can be used in tea and for most cooking.
A member of the flowering plants originating from south-eastern Asia, ginger is a great addition to meals due to its distinct flavor and health benefits. However, it’s the presence of several compounds like gingerol that makes ginger one of the preferred herbs for lowering blood pressure.
Firstly, gingerol provides anti-inflammatory and antioxidant effects, aimed at reducing oxidative stress and maintaining overall blood health. It’s also essential for people looking to lose weight which is one of the major causes of hypertension.
Ginger is used in many ways. These include as a powder, in its dry or fresh form, or as oil extracts. They’re popular ingredients for many home recipes.
Originally from India, cardamom has spread across the world both for its savory taste and health-benefiting purposes. It’s one of the vital herbs for lowering blood pressure due to its many antioxidant and anti-inflammatory properties.
Cardamom is also a diuretic herb, which promotes the release of excess fluid through urination. Many hypertension drugs are also diuretics as water loss helps in blood pressure reduction.
The seeds, oils, and extracts of cardamom are all consumable and offer different ways of adding the herb to your diet.
What Else Should I Do For A Healthy Blood Pressure?
Blood pressure, when not controlled, can lead to serious heart-related complications. Therefore, coupled with eating herbs for lowering blood pressure, there are other lifestyle options to adopt for better protection against this risk factor.
- Moderate exercise daily helps reduce blood pressure. Simply walking or jogging for some minutes every day helps burn enough calories to keep the blood pressure in check.
- Maintaining a healthy weight is crucial because an overweight individual is prone to hypertension due to increased fat and sugar levels in the blood.
- Managing stress levels helps prevent hypertension.
- Avoid high salt-content meals. As you grow older, your body (especially the blood) becomes increasingly sensitive to sodium.
- Avoid processed meals. Eating healthy meals and avoiding processed meals with high salt content is also good for your blood pressure.
- Avoid unsafe habits such as smoking and drinking. Alcohol ingestion should be moderated, but it’s in your best interest to quit smoking.
While blood pressure levels are sure to fluctuate, it becomes risky when they stay high. Not only does hypertension hinder the proper functioning of the cardiovascular system, but it also serves as a risk factor for dangerous complications.
Therefore, it’s essential to combine a healthy lifestyle with a proper diet to maintain a healthy blood pressure level. A great way to start is by adding herbs for lowering blood pressure to everyday eating.