But what's normal and appraches do the numbers mean? Thyme is Blood pressure reduction tips flavorful herb packed with numerous healthy compounds. Also known as the baroreceptor reflex. Clinical observation on the immediate hypotensive effect of zanzhu point.

Natural approaches to hypertensive care -

Melatonin helps to restore normal circadian control over blood pressure and reduces nighttime hypertension. Normally, blood pressure declines at night. People with a blunted or no nighttime blood pressure dip are at increased risk of developing and dying from heart disease.

Melatonin is a hormone regulator of circadian cycles and appears to play a vital role in relaxing blood vessels and reducing blood pressure at night. Melatonin also has decreases oxidative stress, reduces inflammatory signaling, and improves blood vessel function.

Decreased production of melatonin, such as occurs naturally with aging, is strongly correlated with high blood pressure and other cardiovascular problems.

In healthy individuals, single doses of melatonin ranging from 1 to 3 mg have been shown to substantially decrease systolic, diastolic, and mean average blood pressures. A meta-analysis of five randomized controlled trials found taking melatonin at bedtime for three to four weeks reduced systolic blood pressure by 3.

Some evidence suggests melatonin may only lower blood pressure in those with a blunted nocturnal blood pressure dip. In a meta-analysis of seven trials examining the effects of melatonin on nocturnal blood pressure in hypertensive subjects, only extended-release melatonin, at doses of 2—3 mg at bedtime, was found to have a significant nocturnal blood pressure-lowering effect.

However, in one placebo-controlled trial with 40 participants, high-dose melatonin 24 mg in a sustained release formulation taken for four weeks was not effective for lowering nocturnal blood pressure in hypertensive African Americans. Pine bark extract, often referred to by the trademark name Pycnogenol®, has been shown to reduce systolic blood pressure in people with mild hypertension.

Pine bark extract often referred to by the trademark name Pycnogenol® is high in the same polyphenols as grape seed extract—proanthocyanidins. Controlled clinical trials have found pine bark extract can reduce blood pressure in those with metabolic disease and pre-hypertension.

Results from meta-analyses of clinical trials have suggested supplementing with pine bark extract for longer than 12 weeks can result in small reductions in systolic and diastolic blood pressures; nevertheless, high-quality trials have indicated no effect on systolic blood pressure.

Another meta-analysis that included data only from double-blind placebo-controlled trials found no effect of pine bark extract on systolic or diastolic blood pressures.

Supplementing with soy protein may significantly lower blood pressure. Taurine supplementation has been found to result in small reductions in both systolic and diastolic blood pressures.

Taurine is a semi-essential amino acid one that can be made in the body but not in sufficient quantity that is especially important to normal heart and brain function. Its cardiovascular benefits may be related to its antioxidant properties, its role in regulating calcium flow across cell membranes, and its ability to relax blood vessels by increasing nitric oxide production.

In a placebo-controlled trial, subjects with pre-hypertension were given either 1. A meta-analysis pooled data from seven trials with a combined total of participants and concluded taurine can effectively reduce both systolic and diastolic blood pressures by an average of 3 mmHg when used in doses between 1 and 6 grams per day for up to 12 weeks.

Higher intake of vitamin C is associated with reduced risk of high blood pressure, and some doctors recommend people with hypertension supplement with vitamin C. As a free radical scavenger, vitamin C is thought to mitigate oxidative injury to blood vessels that contributes to high blood pressure.

A meta-analysis of findings from 18 observational studies noted people with high blood pressure have lower blood vitamin C levels than people with normal blood pressure. In another pooled analysis of 8 randomized controlled trials that included a combined total of participants with high blood pressure, vitamin C supplementation resulted in an average systolic blood pressure decrease of 4.

Doses of at least mg per day and interventions lasting six weeks or longer had increased effectiveness. Arginine supports relaxation of the blood vessels and may help reduce blood pressure. The amino acid arginine is needed by the body to make nitric oxide, a substance that allows blood vessels to dilate, thus leading to reduced blood pressure.

Other mechanisms by which arginine may lower blood pressure include increasing antioxidant capacity and modulating the renin-angiotensin-aldosterone system that regulates salt and water balance. Clinical evidence from small trials shows oral arginine supplementation can modestly reduce systolic and diastolic blood pressures.

Intravenous arginine, at mg per kilogram of body weight, has been found in two trials to reduce blood pressure in hypertensive subjects, and the effect may be greater in those whose hypertension is salt-sensitive.

Meta-analyses have shown arginine supplementation at doses of 8—11 grams per day can lower systolic blood pressure by 2. In a placebo-controlled trial that enrolled 25 middle-aged adults with mildly elevated blood pressure, an arginine-based supplement providing 2.

Coenzyme Q10 coQ10 is an intracellular antioxidant and anti-inflammatory compound, and tissue levels are decreased in people with chronic conditions such as heart disease.

CoQ10 has multiple positive effects on blood vessel function that contribute to vasodilation and may reduce blood pressure.

CoQ10 showed promising effects in individuals with high blood pressure in observational studies and preliminary clinical trials, but findings from randomized controlled trials have been mixed.

A meta-analysis that included data from 17 randomized controlled trials with a combined total of participants determined coQ10 lowers systolic, but not diastolic, blood pressure.

In a double-blind trial, eating foods with milled flaxseed lowered both the systolic and diastolic blood pressure in patients with atherosclerosis of the lower extremities.

In a double-blind trial, patients with atherosclerosis of the lower extremities most of whom had high blood pressure consumed foods that provided daily 30 g of milled flaxseed or placebo foods for 6 months.

After 6 months, mean systolic blood pressure was 9. It is not known whether flaxseed would have a similar effect in people who do not have atherosclerosis.

Hawthorn leaf and flower extracts have demonstrated mild blood pressure—lowering effects. Hawthorn Crataegus species leaf and flower extracts have been used historically to prevent and treat a range of cardiovascular ailments and have demonstrated positive effects on heart and blood vessel function in laboratory and animal research.

A ten-week trial that included 36 mildly hypertensive subjects noted a promising reduction in blood pressure in those taking mg of hawthorn extract daily compared with placebo but the effect did not reach statistical significance.

Another placebo-controlled trial that included 92 participants with mildly elevated blood pressure found treatment with hawthorn lowered both systolic and diastolic blood pressure after three months. Supplementing with 1, mg of hawthorn extract daily for 16 weeks was found to reduce diastolic, but not systolic, blood pressure significantly better than placebo in a trial with 79 subjects with type 2 diabetes.

Several trials have reported small reductions in blood pressure in people with early stage congestive heart failure taking hawthorn.

Hesperidin, a flavonoid found primarily in oranges and other citrus fruits, has been found to decrease high blood pressure.

Hesperidin is a flavonoid found primarily in oranges and other citrus fruits. Orange juice is a rich source of hesperidin and several controlled trials have found regular consumption of orange juice reduces blood pressure in healthy volunteers.

In a placebo-controlled trial that included participants with borderline or high blood pressure, drinking a hesperidin-enriched orange juice providing mg of hesperidin daily for 12 weeks reduced systolic blood pressure more than unenriched orange juice providing mg of hesperidin per day, and both orange juice drinks reduced blood pressure more than a placebo drink.

In addition, pulse pressure decreased in both groups given orange juice, indicating improvement in blood vessel stiffness. A similar placebo-controlled trial in overweight men found drinking orange juice and hesperidin-enriched orange juice for 4 weeks significantly decreased diastolic, but not systolic, blood pressure.

Another placebo-controlled trial in 64 participants with type 2 diabetes found mg of hesperidin lowered systolic blood pressure and levels of C-reactive protein, a marker of systemic inflammation. Not all trials have found benefits from orange juice or hesperidin supplements: two meta-analyses that each included ten randomized controlled trials concluded that neither orange juice nor hesperidin supplements significantly lowered blood pressure.

Because hesperidin is not biologically active until it has been processed by intestinal microbes, it is thought differences in gut microbial presence may explain some of the variability in its effects on blood pressure.

Olive leaf has been found to reduce high blood pressure, and one clinical trial showed it may be as effective as a blood pressure-lowering medication. Olive leaf contains a number of active constituents, including flavonoids and other phenolic compounds, that have positive health effects, and has been used traditionally to support respiratory, digestive, immune, and cardiovascular health.

Among its many positive metabolic effects, olive leaf has been shown to lower high blood pressure. An uncontrolled pilot trial with pre-hypertensive subjects found taking a supplement providing mg of compounds found in olive leaves and fruit mg of oleuropein and 40 mg of hydroxytyrosol daily for two months was associated with a 13 mmHg drop in systolic blood pressure and 7.

Another uncontrolled trial that enrolled ten volunteers with hypertension or pre-hypertension found treatment with 1, mg of olive leaf extract providing mg of oleuropein and 16 mg of hydroxytyrosol daily for 28 days lowered systolic and diastolic pressures, and the effect was stronger in those with higher baseline blood pressure.

In a randomized, double-blind, placebo-controlled, crossover trial in which all participants receive placebo during one phase and treatment during another phase, in random order that included 60 participants with borderline high blood pressure, six weeks of treatment with olive leaf extract providing mg of oleuropein and 6 mg of hydroxytyrosol per day resulted in small approximately 3 mmHg reductions in systolic and diastolic pressures.

In a double-blind trial, the blood pressure-lowering effect of mg of olive leaf extract twice daily for eight weeks was nearly as great as that of captopril, a drug used to treat hypertension: systolic pressure was Vitamin D may reduce blood pressure in hypertensive people with vitamin D deficiency.

Vitamin D is best known for its role in calcium metabolism but is also now recognized as an important modulator of immune function, inflammatory signaling, and oxidative stress. Research shows vitamin D receptors exist on cells in the heart and blood vessels, indicating vitamin D also influences cardiac and vascular function.

Furthermore, vitamin D affects the renin-angiotensin-aldosterone system, which controls blood pressure by regulating sodium and water balance. Low vitamin D levels have been linked to increased risk of high blood pressure and other cardiovascular conditions.

Although supplementation has not been found to reduce blood pressure in the general population, it has been found to reduce both systolic and diastolic blood pressures in vitamin D deficient subjects with hypertension.

Variations in the genes related to vitamin D receptors appear to contribute to susceptibility to hypertension. Supplementing with a modest dose of vitamin E may have a small positive impact on blood pressure in those with mild hypertension, but the evidence is not conclusive. In one trial, people with mild hypertension who took a tincture of Achillea wilhelmsii experienced reductions in both systolic and diastolic blood pressure.

In a double-blind placebo-controlled trial that included participants with mild hypertension, 15—20 drops of a tincture of Achillea wilhelmsii an herb used in traditional Iranian herbal medicine twice daily for six months lowered both systolic and diastolic blood pressures. Results from laboratory, animal, and computer models suggest extracts from Achillea millefolium yarrow and Achillea wilhelmsii lower blood pressure by relaxing blood vessel walls.

Calcium supplementation can help to prevent pregnancy-related hypertension; however, calcium supplements may actually increase cardiovascular risk in older women. Calcium appears to have its most beneficial effects in pregnant women: a meta-analysis of 27 studies found taking —2, mg of calcium per day lowered the risk of pregnancy-related hypertension and a dangerous pregnancy complication called pre-eclampsia.

The benefit of calcium supplementation, beyond repairing insufficient intake, on blood pressure in non-pregnant adults is less clear.

Although calcium supplements have been found to have small blood pressure-lowering effects in those with high and normal blood pressure, the effect appears to be strongest in those under 35 years old. Importantly, older women who take calcium supplements have been found to have increased calcification of major arteries and slightly increased risk of stroke.

A meta-analysis of eight randomized controlled trials found Calcium and vitamin D co-supplementation lowered diastolic but not systolic blood pressure. A small amount of preliminary evidence suggests Coleus forskohlii and its active ingredient forskohlin may have blood pressure-lowering effects.

Coleus forskohlii and its active constituent forskolin have been found to relax blood vessel walls and lower blood pressure in laboratory and animal studies. A pilot trial evaluated the effect of two preparations of Coleus forskohlii in subjects with high blood pressure and found 31 of the 41 participants who completed the trial Forskolin was also found to lower blood pressure and increase cardiac output in an uncontrolled preliminary trial with 12 subjects suffering from cardiomyopathy.

People with high blood pressure might be able to lower their blood pressure by using egg protein. Egg protein is broken down into short amino acid chains via enzymatic action in the digestive tract or during processing through hydrolysis. Some of these small peptides short amino acid chanis have been found to inhibit angiotensin I-converting enzyme ACE , an enzyme involved in blood vessel constriction, while others act as antioxidants in the blood vessels.

Hydrolyzed egg white protein has been found to lower blood pressure in animal models of hypertension. However, findings from clinical trials has been mixed. A dose-finding trial was performed in 92 subjects with normal, high-normal, or mildly elevated blood pressure and found 2 grams of hydrolyzed egg protein per day for seven days reduced daytime systolic and diastolic blood pressures, and 5 grams per day reduced nighttime blood pressures, in those with mild hypertension.

In a randomized, placebo-controlled, crossover trial in which subjects participate in treatment and placebo phases, in random order that included 75 subjects with mild hypertension, taking 3 grams of hydrolyzed egg protein per day for six weeks had no effect on arterial stiffness or blood pressure.

Animal research suggests hemp protein may help with prevention and treatment of high blood pressure. Hemp protein is high in arginine, an amino acid that helps keeps blood vessels healthy and may reduce high blood pressure. There is also evidence that peptides short chains of amino acids produced through hemp protein digestion could contribute to lowering blood pressure.

Although hydrolyzed hemp protein supplementation has been found to have preventive and therapeutic benefits in animal studies, the effects have yet to be demonstrated in humans.

The dose should be determined by a healthcare provider knowledgeable about its use. While Indian snakeroot has been used effectively to treat hypertension, it should be used with caution due to the possibility of adverse side effects.

Indian snakeroot Rauwolfia serpentina contains powerful alkaloids, including reserpine, that affect blood pressure and heart function. Indian snakeroot has been used traditionally to treat hypertension, especially when associated with stress and anxiety.

A meta-analysis of four randomized controlled trials found reserpine lowered systolic blood pressure similarly to other anti-hypertensive medications, but the effective dose could not be identified with the existing data. A combination of Ayurvedic herbs including 50 mg of a low-reserpine Rauwolfia was given to 30 patients with borderline or mild hypertension for six months in a preliminary trial and was found to lower systolic and diastolic blood pressure without causing any serious adverse side effects.

However, because serious side effects specifically, depression and increased breast cancer risk have been attributed to the use of reserpine and Rauwolfia in the past, this herb should only be taken under the careful supervision of a physician trained in its use. Supplementing with L-tryptophan can temporarily raise blood serotonin levels and lower blood pressure, but whether L-tryptophan can help prevent and manage hypertension in the long-term is still unknown.

The brain chemical serotonin may play a role in blood pressure regulation, and animal research suggests L-tryptophan, a precursor of serotonin, might be helpful in the prevention and treatment of hypertension. A preliminary study in 14 subjects with hypertension found 3 to 4 grams per day of L-tryptophan had an immediate blood pressure-lowering effect.

However, because long-term use of L-tryptophan may alter serotonin metabolism, it is unclear whether it would be effective for preventing or treating high blood pressure. Another pilot trial reported blood pressure reductions in eight of nine volunteers with mild to moderate high blood pressure treated with 4 grams of tryptophan daily and five of eight similar subjects treated with mg of 5-hydroxytryptophan a breakdown product of tryptophan and a direct precursor of serotonin per day.

European mistletoe appears to have a blood pressure-lowering effect, but should be used with caution. European mistletoe Viscum album has a long history of medicinal use in cardiovascular ailments.

Compounds from mistletoe have demonstrated antioxidant, anti-inflammatory, and blood pressure-reducing effects in the laboratory and in animal research.

In a pilot trial that included 41 participants who had high blood pressure, twelve weeks of treatment with mistletoe tincture, at a dose of 10 drops three times daily, reduced systolic blood pressure by an average of In addition, triglyceride levels decreased; however, changes in other lab values suggesting a possible toxic effect on heart muscle also occurred.

A mistletoe extract was also reported to reduce headaches and dizziness associated with high blood pressure in preliminary research. Due to possible serious side effects, European mistletoe should only be taken under the careful supervision of a physician trained in its use.

Pea protein is high in arginine, an amino acid that promotes relaxation of blood vessel walls. In addition, there is evidence that peptides produced during hydrolysis or digestion of pea protein could have blood pressure-lowering effects.

Taking a combination protein isolate supplement made from pea, soy, egg, and milk, at a dose of 20 grams three times per day for four weeks, was found to lower high blood pressure more than the placebo in a controlled trial that enrolled 99 participants with high blood pressure.

In a small, three-week, placebo-controlled, crossover trial in which subjects participate in both the treatment and placebo phases, in random order with seven hypertensive participants, hydrolyzed pea protein reduced systolic blood pressure by 6 mmHg.

Reishi mushroom has anti-inflammatory and antioxidant effects, but clinical trials have not consistently shown it can lower blood pressure.

Reishi Ganoderma lucidum is a medicinal mushroom used mainly for its anti-stress and immune-modulating effects. Both the fruiting body and mycelium have been shown to contain biologically-active peptides short amino acid chains that may lower blood pressure.

Another placebo controlled trial with 84 participants found 3 grams of reishi per day for 16 weeks had no impact on aspects of metabolic syndrome, including high blood pressure. One trial, however, reported that reishi mushrooms significantly lowered blood pressure in humans.

The trial used a concentrated extract of reishi in the amount of 55 mg three times per day for four weeks.

A limited body of research suggests sea buckthorn may have blood pressure—lowering effects. Preclinical research shows sea buckthorn Hippophae rhamnoides has several properties that may benefit cardiovascular health, including anti-hypertensive, anticoagulant, lipid-lowering, and antioxidant.

A controlled trial in which participants with high cholesterol levels were given 90 ml of sea buckthorn puree or placebo for 90 days found sea buckthorn lowered diastolic blood pressure, though it did not change lipid levels. Another placebo-controlled trial with 74 hypertensive participants found 0.

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Last Review: Copyright © TraceGains, Inc. All rights reserved. Topic Contents About This Condition About Eating Right Supplements Related Information References. High blood pressure readings are different for adults, children, and pregnant women. Learn which levels constitute high blood pressure for these….

But what's normal and what do the numbers mean? High blood pressure is often associated with few or no symptoms. Many people have it for years without knowing it.

Learn more. In a study of older adults living in long-term care, researchers randomly assigned facilities to use either a potassium-rich salt substitute or…. A Quiz for Teens Are You a Workaholic?

How Well Do You Sleep? Health Conditions Discover Plan Connect. Medically reviewed by Jenneh Rishe, RN — By Laura A. Magnifico — Updated on September 9, Exercise Diet Reduce salt Maintain a moderate weight Quit smoking Limit alcohol Reduce stress Risks FAQs Takeaway Comments.

What is high blood pressure? Get moving. Follow the DASH diet. Limit salt. Maintain a moderate weight. If you smoke, consider quitting.

Limit alcohol. Reduce stress. The risks of high blood pressure. Frequently asked questions. How we reviewed this article: Comments. High Blood Pressure , Age 56 October 6, Living with for 18 years.

Your experience matters. Let others know. Share your story. ADD A COMMENT. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Sep 9, Written By Laura A. Sep 18, Written By Laura A. Share this article. Read this next. Medically reviewed by Natalie Butler, R. Medically reviewed by Judith Marcin, M. What Are the Symptoms of High Blood Pressure in Women?

Medically reviewed by Meredith Goodwin, MD, FAAFP. In fact, getting minutes per week of moderate exercise, such as walking, or 75 minutes per week of vigorous exercise, such as running , can help lower blood pressure and improve heart health 3.

Additionally, some research suggests that doing more exercise than this reduces your blood pressure even further 4. Bottom line: Walking for just 30 minutes a day can help lower your blood pressure. Getting more exercise helps reduce it even further. Salt intake is high around the world. This is largely due to increased consumption of processed and prepared foods.

Many studies have linked high salt intake with high blood pressure and heart events, including stroke 5 , 6. However, other research indicates that the relationship between sodium and high blood pressure is less clear 7. One reason for this may be genetic differences in how people process sodium.

About half of people with high blood pressure and a quarter of people with typical levels seem to have a sensitivity to salt 8. Swap processed foods for fresh ingredients and try seasoning with herbs and spices rather than salt. Bottom line: Most guidelines for lowering blood pressure recommend reducing sodium intake.

However, that recommendation might make the most sense for people who are sensitive to the effects of salt. Drinking alcohol can raise blood pressure and increase the risk of several chronic health conditions, including high blood pressure 9.

While some research has suggested that low to moderate amounts of alcohol consumption may protect the heart, those benefits may be offset by negative effects In the United States, moderate alcohol consumption is defined as no more than one drink per day for females and two drinks per day for males.

If you drink more than that, it might be best to consider reducing your intake Bottom line: Drinking any amount of alcohol may raise your blood pressure. Potassium is an important mineral that helps your body get rid of sodium and eases pressure on your blood vessels To get a better balance of potassium and sodium in your diet, focus on eating fewer processed foods and more fresh, whole foods.

Foods that are particularly high in potassium include 14 :. Bottom line: Eating fresh fruits and vegetables, which are rich in potassium, can help lower blood pressure.

In fact, people who drink caffeinated coffee or tea tend to have a lower risk of heart disease, including high blood pressure, than those who do not drink it Bottom line: Caffeine can cause a short-term spike in blood pressure.

However, for many people, it does not cause a lasting increase. Stress is a key driver of high blood pressure. On a physical level, that means a faster heart rate and constricted blood vessels When you experience stress, you might also be more likely to engage in habits that can have negative effects on blood pressure, such as drinking alcohol and eating processed foods Several studies have explored how reducing stress can help lower blood pressure.

Here are two evidence-based tips to try:. Bottom line: Chronic stress can contribute to high blood pressure. Finding ways to manage stress can help. A review of studies found that flavonoid-rich cocoa may reduce short-term blood pressure levels in healthy adults For the strongest effects, use non-alkalized cocoa powder, which is especially high in flavonoids and has no added sugars.

Bottom line: Dark chocolate and cocoa powder contain plant compounds that help relax blood vessels, which may lower blood pressure.

In people who are overweight, losing weight can make a big difference to heart health. The effect is even greater when weight loss is paired with exercise Losing weight can help your blood vessels do a better job of expanding and contracting, making it easier for the left ventricle of your heart to pump blood Bottom line: Losing weight can significantly lower high blood pressure.

This effect is even more pronounced when you exercise. Among the many reasons to quit smoking is that the habit is a strong risk factor for heart disease.

Every puff of cigarette smoke causes a slight, temporary increase in blood pressure. The chemicals in tobacco are also known to damage blood vessels.

This could be because people who smoke regularly develop a tolerance over time Still, since both smoking and high blood pressure raise the risk of heart disease, quitting smoking can help lessen that risk A research review found that increased consumption of sugar-sweetened beverages was linked to higher blood pressure levels in children and adolescents

Home Blood pressure reduction tips Naturxl Cardiovascular Health. But the negative health impacts of hyertensive blood pressure are anything but simple. In alone, high Natural approaches to hypertensive care hhpertensive contributed to the deaths bypertensive more than half a million Americans. To learn more about how Naturopathic Doctors approach high blood pressure, we sat down with Dr. Kasra Pournadeali, ND, FACN, Founder and Director of the Northwest Center for Optimal Healthas well as Dr. Brad Lichtenstein, ND, BCB, BCB-HRV, Founder of The Breath SPACE. Imagine watering a garden with a blocked hose. Mayo Clinic offers appointments Wound healing strategies Arizona, Florida and Nypertensive and at Mayo Clinic Health System locations. By making these 10 spproaches changes, Calorie counting statistics can lower your Blood pressure reduction tips pressure and reduce your risk of heart disease. If you have high blood pressure, you may wonder if medication is necessary to bring the numbers down. But lifestyle plays a vital role in treating high blood pressure. Controlling blood pressure with a healthy lifestyle might prevent, delay or reduce the need for medication.

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Natural Ways to Lower Blood Pressure