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10 Superfoods that Lower Blood Pressure

10 Super foods to Lower Blood Pressure

High Blood Pressure also known as Hypertension is a major risk factor for heart attacks and strokes. It effects almost 25% of the population in the developed world, which gives us the first major clue as to its cause. There are many factors that contribute to Hypertension, including poor diet, stress, poor exercise habits and genetics.
There are so many people on prescription medication and this article does not encourage people to change this unless they consult with their doctors. To manage high blood pressure, prevent or reduce it, we can engage in many simple and natural behaviours. This article focuses on the benefits of certain foods or as they have become known “Superfoods” that can help with this killer condition. A Superfood is a food that contains essential nutrients that have a powerful effect of body health and are commonly prescribed in nutritional healing. Many superfoods have been shown reduce blood pressure in just 2 weeks, when combined with regular walking. The superfoods mentions in this article have also been shown to improve your sleep and reduce headaches.

Purple Potatoes

These delicious veggies served boiled (not deep fried or topped with fatty sauses) have been shown to benefit your heart. They are rich in potassium and contain a blood pressure-lowering compound called kukoamines. Studies show that people who consume purple potatoes twice a day for a month lowered their blood pressure by 3%-4% without gaining weight. The blood pressure reducing effects are likely due to the high concentration of antioxidants found naturally in potatoes. Antioxidants protect your body from “free radicals”, which are little molecules in our bodies that can damage healthy cells.

Kiwi

Eating just 3 kiwis a day may naturally lower blood pressure according to a 2011 study, as opposed to eating an apple a day. The 8 week study found that individuals who consumed the kiwis had significantly lower systolic blood pressure than those who ate an apple a day. Kiwis are rich in the antioxidant Lutein, which helps deal with free radicals which are often linked to high blood pressure. Generally Kiwis are one of the most antioxidant rich fruits, as reported by the Journal of the American College of Nutrition along with grapes, and wild blueberries.

Hawthorn Berries

Hawthorn have been shown improve the amount of blood pumped out of the heart during contractions, the nutrients help widen the blood vessels, and increase the communication of nerve signals. Research also shows that hawthorn benefits people in lowering their high have blood pressure. A compound in hawthorn called proanthocyanidin has an effect of relaxing blood vessels away from the heart.

Hibiscus Tea

Hibiscus Tea has been used to treat high blood pressure in both African and Asian traditional medicine. In 1996, researchers in Nigeria confirmed this ancient knowledge by showing that hibiscus flowers reduced blood pressure. Soon after, researchers in Iran showed the same benefit. After measuring the blood pressure of 54 hypertensive adults, the researchers gave them 10 ounces of either black tea or hibiscus tea for 12 days. Average blood pressure decreased slightly in the black tea group, but decreased a significant 10 percent in the hibiscus group.

Garlic

Garlic with its anti-inflammatory and antiviral properties, can treat coronary heart disease by clearing arteries. Garlic relaxes your arteries and lowers blood pressure with the gas it produces in the stomach. Eating one garlic clove a day can significantly reduce your blood pressure in as little as three months. You can also use garlic powder in preparing recipes or take a garlic supplement.

Apples

Apples are rich in potassium and phosphorus and are low in sodium. Apples with honey have long been used to reduce blood pressure problems. Potassium has been found to reduce the risk of heart attacks. By eating an apple or two a day, sodium in the tissues is reduced and replaced by potassium and blood pressure comes down.

Bananas

One banana a day can provide a dose of potassium, helping to reduce blood pressure and deflect cardiovascular diseases. Bananas have a high content of potassium, which is also known to reduce the risk of stroke. Salt should be avoided by people suffering from Hypertension, and bananas are low in sodium.

Dark Chocolate

Dark chocolates contain cacao which helps to dilate the blood vessels causing reduction in blood pressure. It is necessary to use chocolates which contain at least 70% cocoa powder. Eat one tiny square of dark chocolate daily for three to four months. Becareful because chocolate is high in calories so consume only small quantities without causing weight gain. Select the chocolates that are less in sugar and without milk to get maximum effect.

Watermelon

Watermelon is important for cardiovascular health as it contains the carotenoid phytonutrient called Lycopene like tomatoes, which has anti- inflammatory and antioxidant health benefits. Citrulline present in watermelon helps the smooth muscles around the arteries to relax and ensures free flow of blood through it therefore reducing blood pressure.

Raisins

Regular consumption of raisins (three times a day) may significantly lower blood pressure, according to research, among individuals with mild increases in blood pressure, especially when compared to eating other common snacks. The results of the small study were presented recently at the American College of Cardiology’s 61st Annual Scientific Session. This is the first controlled study to scientifically support raisins’ blood pressure-lowering effects compared to alternative snacks.

If you are experiencing the symptoms of high blood pressure, it is recommended to check your blood pressure regularly. If you have very high blood pressure, you must see your doctor, who may prescribe medication. Try these superfoods to reduce or prevent high blood pressure. Making essential lifestyle changes along with taking these Superfoods for high blood pressure will provide better results at a faster rate.

James O’Sullivan from Galway is a credible and engaging speaker, a people friendly practitioner and lecturer of Integrated Medicine, serving his patients, his students and the public with the positive benefits of both Conventional Western Medicine and Traditional Chinese Medicine. He is a respected author and has appeared on many public media.


We have a very popular "live" online course starting soon especially to train you in the theory of Traditional Chinese Nutritional Therapy.
Going somewhere extremely nice



Disclaimer: This article is not intended to diagnose or assess. The information provided is not to be considered a substitute for consultation with a qualified health care practitioner.

The Health Benefits of Garlic

The humble Garlic is a powerful yet simple herb that promotes active health and nutritional healing, while strengthening our prevention against health disharmony. It has credible health benefits for a number of illnesses because of several unique compounds it contains, especially allicin. Garlic also contains small amounts of vitamins A, B, C and E, and the minerals potassium, phosphorus, calcium, sodium, and iron. It is very easy to source with a plentiful supply in most countries. It is a herb that is easily incorporated in your food or it can also be eaten on its own. Fresh garlic is preferred but dried garlic or powder are just as effective and have a long shelf life in our home cupboards.

The health food store may recommend garlic dietary supplements for prevention of heart disease, cancer, and diabetes. Garlic is most commonly taken for high cholesterol, heart disease, and high blood pressure and to prevent certain types of cancer, including stomach and colon cancers. Garlic may help in weight loss.

How to take garlic?

The recommended dosage for adults is no more than one clove two or three times a day and that children have one quarter to one half a clove, once or twice a day. Garlic cloves can be eaten cooked or raw. They may also be dried or powdered and used in tablets and capsules. Raw garlic cloves can be used to make oils and liquid extracts.

As well as making your dinner taste wonderful, this tasty herb has some astonishing health benefits. When taken for its medicinal use, garlic can help to treat a wide variety of ailments. We have included 11 of the most amazing health benefits of garlic in this article.

1. Immunity: Garlic supports the immune system and helps to fight coughs, congestion and chest infections. Consider garlic during winter as an immune booster to ward off colds and flu. Dip a clove of garlic in honey if you feel the first signs of a cold.

2. Cardiovascular disease can benefit from taking garlic. Garlic has been shown to benefit LDL cholesterol and reduce the aortic plaque deposits that gather on the wall of veins. Studies have shown the incredible benefits of taking garlic in relation to heart disease.

3. Hyperthyroid conditions: Garlic makes a very effective treatment for hyperthyroid conditions, due to the high levels of iodine it contains. Taking the recommended dosage garlic has been shown to significantly improve this condition.

4. Impotency: Garlic is prescribed by many therapists to improve Impotency with good effect. The prescription is take 1 clove twice daily for a few months.

5. Fungal and bacterial vaginal infections are treated with garlic. Allicin is released when garlic is crushed. Allicin is a sulphuric complex that is a natural antibiotic. Garlic is reputed to have been used by soldiers in battle to treat infected wounds.

6. Garlic is an excellent source of vitamin B6 which is needed for a healthy immune system and the efficient growth of new cells. Vitamin B6 can also assist with mood swings and improve your emotional health.

7. Cancer: Garlic has been taken to prevent multiple types of cancer. Bladder cancer, prostate cancer, breast cancer, colon cancer and stomach cancer have all been shown to have their tumors reduced when treated with garlic. Vitamin B6 is said to have cancer fighting abilities.

8. Diabetes: Garlic regulates blood sugar as it enhances the level of insulin in the blood. This may assist in the control of diabetes. Be sure to seek medical advice if you believe the use of garlic could help your condition.

9. Scurvy is treated by vitamin C and garlic contains good levels of vitamin C too.

10. Pregnant women who eat Garlic can assist babies to gain weight while they are in the womb. Next time you have a baby prepare to eat garlic unless you have a history of large babies.

11. Garlic is reputed to scare hungry vampires away! There has not been much research on this question but it is worth mentioning here as an excuse to smile which does benefit health.

Supplements

If taking garlic supplements, ask your health store for a product that contains Allicin as it can be destroyed in some processes.

How does garlic help in weight loss

Allicin which is rich is garlic is according to researchers acts to suppress the appetite and aid in weight loss. Eating garlic, a person eats less as it acts as an appetite suppressant as it gives the brain signals of satiety when it is eaten. Garlic ahs an effect of increasing the body’s metabolism. Garlic is supposed to stimulate the nervous system to release the hormone, Adrenalin, which increases metabolism. If you are looking to lose weight then, active metabolism can in turn help you to burn calories and lose weight.

Cholesterol

Studies show that consuming 900 mg garlic/day (equivalent to one half to one clove of garlic) could decrease total serum cholesterol levels by approximately 9%.

Composition and nature of garlic

There are over 200 nutrients contained in Garlic, including the volatile oil with sulphur-containing compounds allicin, alliin, and ajoene. It also contains the enzymes, allinase, peroxidase and myrosinase. Allicin is a powerful antibiotic and is also responsible for its characteristic strong odor. Ajoene helps as an anticoagulant. Garlic also contains citral, geraniol, linalool, Aphellandrene and B phellandrene. Some of these nutrients are found in some members of the onion family.

Warning

It is suggested that a normal adult should not eat more than 3 cloves a day. Please do not consume high doses of garlic as it can be harmful to your health and you should never take more than the recommended dosage.
Garlic is so effective because its nutrients and active properties enter directly into the blood stream. In addition when you sweat, garlic will leave your body through your pores. If you eat large doses this can increase body odour.

Garlic Breath, Friends and Family

If you are the only one taking increased doses of garlic, then your family and friends will thank you if you also chew a sprig or three of parsley after each garlic dose is recommended to combat the lovely aroma of garlic breath.

James O’Sullivan from Galway is a credible and engaging speaker, a people friendly practitioner and lecturer of Integrated Medicine, serving his patients, his students and the public with the positive benefits of both Conventional Western Medicine and Traditional Chinese Medicine. He is a respected author and has appeared on many public media.


We have a very popular "live" online course starting soon especially to train you in the theory of Traditional Chinese Nutritional Therapy.
Going somewhere extremely nice



Disclaimer: This article is not intended to diagnose or assess. The information provided is not to be considered a substitute for consultation with a qualified health care practitioner.