Not only does exercise help control high blood pressure, it also helps you manage your weight, strengthen your heart and lower your stress level. While any type of aerobic activity walking, jogging, dancing has a positive impact on heart health, try to find something you enjoy doing.

This will make it easier to commit to a regular routine and will motivate you to get up and moving. Most people eat too much salt without realizing it. The American Heart Association estimates that the average American eats about 3, mg of sodium a day. However, the recommended daily intake is 2, mg, with an ideal limit of less than 1, mg per day, especially for those with high blood pressure.

Not only does potassium help regulate heart rate, it can also reduce the effects of sodium in the body. The most effective way to increase your potassium intake is by adjusting your diet, as opposed to taking supplements. Potassium-rich foods include:. Also, if you have significant kidney disease, you should avoid consuming too much potassium, because your kidneys may not be able to eliminate it.

Some research shows that drinking alcohol in moderation can benefit your heart. However, too much alcohol consumed at one time can cause a sudden spike in your blood pressure. If you do drink, the American Heart Association recommends that men limit their alcohol consumption to two drinks per day and women limit their alcohol intake to one drink per day.

A drink is considered one 12 oz. beer, 4 oz. of wine, 1. of proof spirits or 1 oz. of proof spirits. We all have stress in our day-to-day lives—a flat tire in the middle of rush hour, a looming deadline at work—that can cause a temporary spike in blood pressure.

In most cases, once the stressful situation is resolved, your heart rate and blood pressure return to normal. However, chronic stress may put you at risk for a variety of long-term health issues, including high blood pressure, heart disease and stroke.

Stress can also increase your blood pressure levels if your coping mechanisms involve eating unhealthy food, drinking alcohol or smoking. Talk to your doctor for specific advice on how to lower your blood pressure. While doctors write more and more prescriptions to treat the rising number of patients with high blood pressure, some people are also seeking alternative medicine to help manage this condition.

There are a few herbs and supplements that show promise for reducing factors that contribute to hypertension like stiffness in the arteries and inflammation. To be on the safe side, always talk to your healthcare provider before starting any new treatments.

The following herbs and supplements may be beneficial for addressing some of the underlying causes of high blood pressure :. Hawthorn This northern European plant has been used as a heart-disease remedy for centuries.

Some small studies in humans have found hawthorn effective at reducing inflammation and arterial stiffness, with modest reductions in blood pressure as result.

Other small studies have found hawthorn less effective, however. Fish Oil Fish oil has been touted as a worthwhile dietary supplement because it's a good source of omega-3 fatty acids, which, among other things, has naturally occurring anti-inflammatory properties.

Fish oil also has the added benefit of driving down triglycerides , a type of fat in the body that can be dangerous at high levels.

Numerous studies show that diet is the most effective way of getting the benefits of omega-3 sources like fish oil.

Due to the high cost of wild fish and concerns over mercury levels of cheaper, farm-raised fish, dietary supplements from reputable sources are recommended as well. Garlic The compounds found in garlic help regulate the immune response involved in the inflammatory process and have been shown to lower lipid levels.

Supplements made from kyolic aged garlic extract — which comes from organically grown garlic bulbs aged over 20 months at room temperature — may be particularly beneficial. Magnesium There is a fair amount of evidence showing diets high in magnesium may lower hypertension risk. Arterial smooth muscle requires calcium for contraction, but people with high blood pressure tend to accumulate calcium in these muscles — hence, the widespread use of calcium channel blocker medication.

Magnesium is thought to be a natural calcium channel blocker : It opposes the effects of calcium by relaxing the arterial muscle. Some healthcare professionals haven't seen much success with magnesium as a hypertension treatment specifically.

A recent research review suggests the effectiveness of magnesium may depend on who is taking it. Coenzyme Q10 The supplement coenzyme Q10 Co-Q10 is also involved in the contraction of smooth muscle, specifically the efficiency of contraction.

Scientists are still working to pinpoint exactly which people might benefit most from taking this supplement as a way to help manage the underlying causes of high blood pressure.

One recent meta-analysis of data from 17 clinical trials found Co-Q10 helped lower systolic blood pressure in people with metabolic diseases such as diabetes, for example.

Folic Acid Folic acid is sometimes given as an alternative treatment for hypertension because of its effects on the arterial walls. There is some evidence that accumulation of the amino acid homocysteine in the blood can damage these walls.

Watch what you eat Choose a diet low in cholesterol and animal fat, and high in produce, whole grains, legumes, and low-fat dairy, with some nuts and seeds. Get more soy Add 10 grams of soy protein or 16 ounces soy milk twice daily into your diet to help lower blood pressure.

Boost heart health with supplemental garlic to mg a day of a standardized garlic extract can improve heart and blood vessel health, and also has a mild blood pressure—lowering effect. Try CoQ10 Taking mg a day of this powerful antioxidant may have a significant impact on your blood pressure after one to several months.

Sidestep salt Avoid using too much table salt, limit salty fast foods, and read labels to find low-sodium foods less than mg per serving in your grocery store. Take minerals Supplements of calcium to 1, mg a day and magnesium to mg a day may be helpful.

These recommendations are not comprehensive and are not intended to replace the advice of your doctor or pharmacist. Continue reading for more in-depth, fully referenced information. Maintain a healthy weight Lose excess weight and keep it off with a long-term program of healthier eating and regular aerobic exercise for 30 to 60 minutes per day, four or more days per week.

Go vegetarian Vegetarians have lower blood pressure than meat eaters, partly because of the mineral potassium in fruits and vegetables, which helps blood pressure. Limit alcohol Keep daily alcohol intake to two drinks or less per day, and fewer than 9 drinks per week for women to help prevent hypertension.

Symptoms Essential hypertension is usually without symptoms until complications develop. Healthy Lifestyle Tips Smoking is particularly injurious for people with hypertension.

Holistic Options Anxiety in men but not women has been linked to development of hypertension. Eating Right The right diet is the key to managing many diseases and to improving general quality of life.

For this condition, scientific research has found benefit in the following healthy eating tips. Recommendation Why Add some fiber Several studies have shown that adding around 7 grams of fiber per day to the diet reduces blood pressure, although other studies have not shown a benefit.

Frying with more stable oils such as olive oil does not appear to increase high blood pressure risk, unlike cooking with unstable oils such as sunflower, corn, canola, and flaxseed.

Some doctors recommend that people with high blood pressure eat less sugar, as it has been reported to increase blood pressure in short-term trials.

Sugar has been reported to increase blood pressure in animals and humans in short-term trials. Though the real importance of this experimental effect remains unclear, some doctors recommend that people with high blood pressure cut back on their intake of sugar. Vegetarians have lower blood pressure than meat eaters, partly because fruits and vegetables contain potassium—a known blood pressure—lowering mineral.

In one study, supplementing with a tomato extract significantly lowered blood pressure in people with hypertension. In some studies, coffee drinking has led to small increases in blood pressure.

Many doctors tell people with high blood pressure to avoid caffeinated products. Avoid using too much table salt, limit salty fast foods, and read labels to find low-sodium foods in your grocery store.

In one study, people with migraines who also had high blood pressure experienced a significant drop in blood pressure when put on a hypoallergenic diet.

Supplements What Are Star Ratings? Extracts of green, unroasted coffee that are high in chlorogenic acids might help lower high blood pressure.

Coffee beans contain chlorogenic acids, biologically active polyphenols that appear to have blood pressure—lowering and other positive health effects. Since roasting coffee beans may degrade their chlorogenic acids, extracts of green unroasted coffee beans have been investigated for their potential to lower high blood pressure and improve metabolic disturbances.

A meta-analysis of results from nine clinical trials indicates green coffee bean extract in doses lower than mg per day can reduce high blood pressure. EPA and DHA, the omega-3 fatty acids found in fish oil, have been shown to lower blood pressure.

EPA and DHA , the long-chain polyunsaturated omega-3 fatty acids found in fish oil , have been shown to improve blood vessel function and lower blood pressure. Although a large observational study that followed 12, men for an average of Furthermore, a meta-analysis of 70 randomized controlled trials found supplementing with at least 2 grams of EPA plus DHA per day significantly reduces systolic and diastolic blood pressure, and the effect is stronger in those with hypertension.

Taking garlic may improve heart and blood vessel health and lower high blood pressure. Grape seed extract may lower blood pressure in people with pre-hypertension and mild hypertension, especially in those with other metabolic disturbances.

Grape seeds contain polyphenolic compounds called proanthocyanidins that have powerful antioxidant properties. Grape seed extract has been found in clinical trials to improve blood vessel elasticity and reduce high blood pressure in those with pre-hypertension and mild hypertension.

A meta-analysis of 16 randomized controlled trials with a combined total of participants found grape seed extract can reduce high blood pressure, and the effect was stronger in younger individuals and those with metabolic disturbances like obesity.

Clinical trials have shown that Hibiscus sabdariffa, as tea or tablet, can lower high blood pressure and some trials suggest hibiscus tea may be as potent as certain blood pressure medications. Taking magnesium is effective for lowering blood pressure and has a greater impact in those with higher baseline blood pressure.

Chronic inadequate intake of magnesium increases arterial stiffness and raises the risk of high blood pressure, as well as a range of cardiovascular, metabolic, and neurological disorders. Observational evidence shows higher dietary magnesium intake and blood magnesium levels are correlated with lower risk of high blood pressure.

Multiple randomized controlled trials show that magnesium supplements can reduce high blood pressure. A meta-analysis that included data from 34 randomized controlled trials with a total of 2, participants with normal or high blood pressure found supplementing with mg of magnesium or more daily for two months or longer modestly decreased blood pressure.

Overall, magnesium led to an average decrease in systolic blood pressure of 2. A meta-analysis of eleven randomized controlled trials with a total of participants, all of whom had chronic metabolic disorders insulin resistance, pre-diabetes, type 2 diabetes, or coronary artery disease , found magnesium supplementation at doses of — mg per day lowered systolic and diastolic blood pressures.

Another meta-analysis included findings from seven trials in which a total of participants were receiving treatment with blood pressure-lowering drugs.

In all of the trials, the subjects discontinued their medications and had baseline systolic blood pressures of greater than mmHg before starting magnesium. Magnesium therapy in this population was found to reduce systolic blood pressure by an average of 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. Cinnamon appears to help dilate and relax the blood vessels, which may help lower blood pressure. Garlic is rich in many compounds, such as allicin, that may benefit your heart.

A review of 12 studies in over people with high blood pressure found that taking garlic reduced systolic and diastolic blood pressure by an average of 8. This reduction was similar to the effects of blood pressure medications. Garlic contains compounds, such as allicin, that have been shown to help relax blood vessels and aid blood flow.

Collectively, these factors may help reduce blood pressure. Basil Ocimum basilicum is a flavorful herb that comes in various forms. Animal studies suggest basil may help reduce blood pressure. In one study on rats from , rats who were fed a basil diet for 8 weeks saw as much as a 20 mmHg decrease in systolic blood pressure and a 15mmHg decrease in diastolic blood pressure.

Basil is easy to add to a variety of meals, including scrambled eggs, salads, sauces, and more. It can also be grown as a potted plant indoors. Basil contains compounds that may help reduce blood pressure, according to animal studies. However, more human research is needed. Parsley Petroselinum crispum is a popular herb in American, European, and Middle Eastern cuisine.

Parsley contains a variety of compounds, such as vitamin C and dietary carotenoids, that may reduce blood pressure.

In a cross-sectional study of 17, adults, researchers found that a high dose of carotenoids had a positive impact on blood pressure. 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.

More research in this area is needed to better understand its effects. Parsley contains a variety of compounds, such as dietary carotenoids, that may help lower blood pressure. However, more human research is needed to confirm these effects. One small study of 52 participants examined the effects of celery seed extract on blood pressure.

During the 4-week study, half of the participants were given 1. The other half were given placebo capsules. Researchers noted a decrease in systolic and diastolic blood pressure in the celery group. No changes were observed in the placebo group. Researchers have suggested that compounds in celery seed extract may help lower blood pressure by acting as a natural calcium channel blocker.

In addition, celery seed is a good source of dietary fiber , which has been linked to lower blood pressure. Despite some promising results, research is limited on the effects of celery seed on blood pressure. Scientists need to conduct more human research in this area.

Some research suggests celery seeds may reduce blood pressure. This herb may be effective thanks to its fiber and action as a natural calcium channel blocker.

More studies are needed. Thyme is a flavorful herb packed with numerous healthy compounds. Rosmarinic acid is one such compound. Results from am animal study have shown that taking rosmarinic acid helped significantly reduce systolic blood pressure by inhibiting angiotensin-converting enzyme ACE.

ACE is a molecule that narrows blood vessels and raises blood pressure. Inhibiting it may lower blood pressure. Scientists need to do more research to investigate these effects in humans. Thyme contains powerful compounds, such as rosmarinic acid, that appear to help relax blood vessels in animal studies.

However, researchers need to do more studies in humans. Ginger is incredibly versatile and a staple in alternative medicine. People have used it for centuries to improve many aspects of heart health, including circulation , cholesterol levels, and blood pressure. Human studies have shown that taking ginger supplements may reduce blood pressure.

One study in more than 4, people found that those who consumed the most ginger — 2—4 grams per day — had the lowest risk of developing high blood pressure. Ginger is flavorful and easy to incorporate into your diet with meals.

Alternatively, you can purchase ginger supplements online. of proof spirits or 1 oz. of proof spirits. We all have stress in our day-to-day lives—a flat tire in the middle of rush hour, a looming deadline at work—that can cause a temporary spike in blood pressure.

In most cases, once the stressful situation is resolved, your heart rate and blood pressure return to normal. However, chronic stress may put you at risk for a variety of long-term health issues, including high blood pressure, heart disease and stroke.

Stress can also increase your blood pressure levels if your coping mechanisms involve eating unhealthy food, drinking alcohol or smoking. Talk to your doctor for specific advice on how to lower your blood pressure.

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About this Blog Get information on a variety of health conditions, disease prevention, and our services and programs. Date Archives Year Author Archives Select Author Eileen K Carpenter, MD Manasija Rath, MD Nadia Hasan, DO Nitin Ahuja, MD, MS Paula S Barry, MD, MHA, FACP Robyn S Medina, DO.