6 Herbs And Spices You Can Use To Control High Blood Pressure

Nearly half of American adults have high blood pressure, also called hypertension, according to the American Heart Association.You have high blood pressure when the amount of blood pumped by the heart is done with excessive force or pressure.A high systolic (130 and over) or diastolic (80 and over) number is considered high blood pressure.

But because hypertension does not show any symptoms in the beginning, many people are not even aware of the problem unless it turns out to be serious. This is why it is known as a “silent killer”.There are several factors that contribute to high blood pressure, such as genetics, stress, poor diet, smoking and inactive lifestyle to name a few.

If you have one or more risk factors, you need to have your blood pressure checked more often as it increases your risk of several health problems, such as a heart attack, a stroke, diabetes, heart failure, kidney disease, vision loss and metabolic syndrome.

# Garlic

Garlic is an herb that offers blood pressure-lowering benefits. It helps relax the blood vessels by stimulating the production of nitric oxide, which in turn lowers blood pressure, especially systolic pressure.Not just blood pressure, garlic is also beneficial for improving blood circulation, lowering cholesterol levels and preventing heart disease.

- Eat 2 or 3 raw garlic cloves daily on an empty stomach.
- Alternatively, you can take garlic supplements, but only after consulting your doctor.

# Cinnamon

Cinnamon is another herb that may bring your blood pressure numbers down. This potent antioxidant can reduce hypertension, thanks to the presence of cinnamaldehyde and other water-soluble organic compounds.

A 2006 study published in the Journal of the American College of Nutrition reports that cinnamon may have additional roles in glucose metabolism and blood pressure regulation.

- Add a cinnamon stick while making a cup of warm tea, such as black, ginger or any other herbal tea.
- Also, you can include cinnamon in your diet by sprinkling it on your breakfast cereal, oatmeal and even in your coffee.

# Hibiscus

Different cultures across the world have used hibiscus for ages to manage blood pressure. But today, research has also proven the benefit of hibiscus.

A 2010 study published in the Journal of Nutrition suggests that regular intake of hibiscus tea helps lower blood pressure in pre- and mildly hypertensive adults.Apart from having antioxidant and anti-inflammatory properties, hibiscus also has diuretic properties that help the kidneys remove excess sodium from the body, thus lowering your blood pressure.

- Add 2 dried hibiscus flowers to 2 cups of water.
- Bring the water to a boil.
- Let it simmer for 5 minutes.
- Strain it, and add raw honey and a little lemon juice for taste.
- Drink this tea once or twice daily.

# Hawthorn

Hawthorn is another herb that is good for your heart, especially if you have hypertension.This herb is rich in flavonoids and quercetin that help reduce arterial blood pressure and the risk of hypertension.A 2002 study published in Phytotherapy Research found that hawthorn extract showed a promising reduction in resting diastolic blood pressure. It also helped reduce anxiety (8).

- Boil 1 teaspoon of hawthorn berries in 1½ cup of water, then let it simmer for another 7 to 10 minutes. If you have dried hawthorn berries, then soak them in water overnight then use 1 tablespoon of the berries for the tea. Drink this healthy herbal tea once daily.
- Alternatively, you can take 500 mg of hawthorn extract as a daily supplement, but consult your doctor first.

# Basil

To keep your blood pressure level in check, you can also use the herb basil.

With significant amounts of ursolic acid and eugenol, basil can help reduce symptoms of hypertension. It also promotes calmness and reduces stress, which also help in keeping your blood pressure readings under control.A 2010 study published in Hypertension Research found that the effects of basil on blood pressure, cardiac hypertrophy and endothelin-1 are consistent with an effect on an endothelin-converting enzyme, and warrant further exploration.

To reap the benefits of basil, simply add fresh basil leaves to soups, stews and pastas.

# Cardamom

Cardamom is another effective spice that helps control hypertension. This is most likely due to the heavy concentration of flavonoids in cardamom.

It also has potassium, a mineral that is required to regularize your heart rate and keep your blood pressure under control.In addition, the spice is linked to lower levels of stress and depression, which can also be factors behind hypertension.

A 2009 study published in the Indian Journal of Biochemistry & Biophysics found that participants who were given powdered cardamom daily for several months saw significant reductions in their blood pressure.

- Add cardamom powder to beverages as well as sweet or savory foods for a flavorful and healthy boost in your meal.
- Also, you can drink a cup of cardamom tea, once or twice daily. To make the tea, simply simmer a few cardamom seeds in 1 cup of boiling water for a few minutes.