herbs for hypertension
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You're probably familiar with the advice to eat less sodium and more potassium if you're seeking the best blood pressure-lowering diet, but salt isn't the only flavor element that can impact your ticker. Turns out, dialing up the spices in your food can also help keep your BP in check. According to a September 2021 study published in theAmerican Journal of Clinical Nutrition,people who ate more herbs and spices—in particular, cinnamon, turmeric and oregano—recorded lower blood pressure readings 24 hours later.
Before we dive into the details, it's worth taking this with a small grain of salt, as only 71 participants between the ages of 30 and 75 participated in the study. Still, the limited sample size can inspire future research on this fairly new scientific interest area.
Each of the 71 individuals had at least one risk factor for heart disease, and fell into the "overweight" or "obese" category on the body mass index (BMI) scale. After fasting for 12 hours, the participants had their blood pressure, height, weight, waist circumference, fasting blood sugar and artery flexibility measured. They then wore blood pressure monitors for the following 24 hours.
They were told to then hit their quota of spice content per day using herbs and spices typical in many American diets, with a heavy focus on three in particular—cinnamon, turmeric and oregano—that the scientists had learned about from previous research reviews and meta-analyses that may relate to heart health.
They followed their diet for 4 weeks, took a 2-week break, then tried another spice level diet. (So someone may begin in the high-spice category, pause for 2 weeks and eat as usual, then try the low-spice diet.) At the end of each 4-week span, they completed follow-up assessments.
Managing high blood pressure usually requires a mix of medications and a healthy diet. Certain natural ways to lower blood pressure, such as eating garlic, basil and other herbs, may also work.
Animal studies have shown that parsley reduced both systolic and diastolic blood pressure by acting like a calcium channel blocker — a type of medication that helps relax and dilate blood vessels (9).
Animal studies support these effects, showing that taking Chinese cat’s claw extract or its compounds reduce blood pressure and aid blood flow. However, human studies are still limited in this area (13, 16).
Bacopa monnieriis an herb that grows in marshy areas in South Asia. Practitioners of Ayurvedic medicine use it to treat various ailments, including anxiety, memory issues, and high blood pressure (17).
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