16/06/2016
Hypertension is the number killer disease in Ghana today. Doctors at the Korlebu Teaching Hospital say almost 70 percent of all deaths at the hospital are caused by hypertensive conditions.
Normalizing blood pressure is one of the most important things—if not the most important thing—you can do to improve your health and increase your life span. Fortunately, there are alternatives to popping pills: Many foods can lower blood pressure naturally.
Rather than cutting things out, science shows that you can really benefit from adding these into your diet.
1: BEETROOT
with most research focusing on beetroot juice supplementation. A 2013 review looked at the results of 16 clinical trials on the topic, and found that beetroot juice intake reduces blood pressure by 4-10 mmHg in just a few hours. A reduction of at least 5 mmHg in blood pressure reduces your risk of a fatal stroke by 14 percent and cardiovascular disease by 9 percent
2:GARLIC
Several human studies have shown that supplementing with garlic significantly lowers elevated blood pressure. One study even found garlic was just as effective as prescribed medications after 24 weeks. Considering that garlic also reduces low-density lipoprotein (LDL) cholesterol by 10-15 percent, adding more to your diet is an absolute necessity.
3: FISH OIL
Fish oil refers to the natural fatty acids found in certain fish species. These fatty acids—such as omega-3 fats—are extremely beneficial to human cardiovascular health. Many human trials and reviews have found fish-oil supplementation to be an effective treatment for high blood pressure.
4: CASHEWS AND ALMONDS
Tree nuts—not to be confused with peanuts, which come from the ground—are linked with many metabolic health benefits. Almonds and cashews really stand out, particularly when it comes to metabolic problems such as high blood pressure.
5: KALE
Kale is one of the few "superfoods" that actually earns that moniker. Like spinach, it's loaded with vitamins, minerals, antioxidants, and other compounds known to help prevent disease. The reason kale may reduce high blood pressure is because of its unique nutrient profile. It's rich in magnesium, potassium and vitamin C
6: STEVIA
With refined sugar now recognized as harmful, sweetener alternatives have become incredibly common. Stevia is one of the more popular choices. It's is one of the few natural sweeteners, it doesn't jack up your blood sugar, and it doesn't have the same health question marks that dog many artificial sweeteners on the market.
7: TURMERIC
Turmeric is a popular Indian curry spice. For centuries, Indians used it not only in their cooking but also as a medicinal herb. Turmeric's medicinal properties have only recently been confirmed by science and are very impressive. The main active ingredient in turmeric is curcumin, which has powerful anti-inflammatory effects in the body.
8: GREEN TEA
Traditionally from China, green tea is loaded with an array of powerful compounds and antioxidants unrivalled by any other food. The reason tea—green tea in particular—is so beneficial is because of its polyphenols. A large review of green tea confirmed that two cups per day (500 milliliters) can increase arterial diameter by up to 40 percent.
9: Coffee beans are naturally green, but roasting turns them brown. So in essence, green coffee is just another name for unroasted coffee. One 12-week study using 480 milligrams of green coffee extract (equal to 140 millgrams of chlorogenic acid) found it reduced heart rate and blood pressure by about 8 percent. These benefits were maintained for 12 weeks of supplementation, but only in those who began with high blood pressure.
10: VITAMIN K2
Vitamin K2 helps regulate where calcium ends up in the body. It works to keep calcium in your bones, and removes it from blood vessels where it can cause arterial stiffness and calcification. While no studies exist measuring the direct effect of K2 on blood pressure yet, it makes sense that it would be beneficial given its relationship with vascular health.
11:EXTRA-VIRGIN OLIVE OIL
Olive oil is probably the healthiest oil in the world. It's a staple of Mediterranean-style diets, and is rich in heart-healthy monounsaturated fats and phenolic antioxidants. In a study of 23 participants with high blood pressure, extra-virgin olive oil reduced blood pressure by 48 percent compared with sunflower oil.
YOUR DIET IS JUST THE BEGINNING
Of course, many other factors influence blood pressure too. These include physical activity, adequate sleep, sun exposure, meditation, and other stress-management practices.
In the end, however, the majority of these link back to diet. What goes into your mouth is certainly the most influential factor at play.
However, if you are already living with Hypertension and you need a special program to help you lower your blood pressure and live a healthy life, you can try our Complementary Therapy program.
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