Olive Oil Blood Pressure Lowering

The Blood Pressure Lowering Qualities of Olive Oil – a Mediterranean secret no longer.

olive oil blood pressure loweringThe Mediterranean diet gets a lot of press for being good for your heart, and good for your blood pressure. The Mediterranean diet involves eating a lot of plant foods – fruits, vegetables, nuts, whole grains, as well as fish and seafood – and of course a good glass of red wine or two! You can read more about it here: Mediterranean diet for high blood pressure.

However, what has been singled out by some experts as the most important ingredient of the Mediterranean diet in protecting against heart disease and high blood pressure is olive oil.

Health benefits of Olive oil

Although the Mediterranean diet varies from region to region, all Mediterranean countries use hearty amounts of olive oil in their cuisine.

The olive tree is native to the region around the Mediterranean sea and wild olives were collected by Stone Age peoples at least as early as ten thousand years ago. Olive trees were cultivated, and olive oil began to be produced from the olives, by at least four and a half thousand years ago, and olive oil became a valuable items of trade and commerce. As well as a source of food and wealth, olive oil has also been used in sacred rituals, for lamp fuel, medicines, and skin products – indeed, ancient Greeks used to rub themselves in olive oil while exercising in gyms…

Olive oil has protective effects on the health of your heart and arteries, and so helps in keeping blood pressure at healthy levels.

The US Food and Drug Administration allows olive oil products to carry the claim that “Eating two tablespoons of extra virgin olive oil daily may reduce the risk of coronary heart disease” – as long as you are using it to replace saturated fats in your diet, rather than adding to your total fat intake.

Olive oil blood pressure lowering qualities

Monounsaturated fat

The reason olive oil has such health benefits, is because it is high in monounsaturated fatty acids, such as oleic acid.

Such fats help lower your cholesterol levels, which protects against hardening of the arteries and heart disease. They also help stablilise blood sugar and insulin levels, which is also good for blood pressure (as well as diabetes).

You might be concerned that olive oil is high in fat. Well, it’s important to get away from the idea that high-fat = bad for your health. More and more research is disproving the notion that a low fat diet is good for your health and blood pressure and in any case, health experts agree that the type of fats in olive oil are particularly good for your heart and blood pressure.

Antioxidants

Olive oil is also high in antioxidants like polyphenols which protect your arteries from damage. Basically, when particles called ‘free radicals’ interact with certain types of cholesterol, this can cause damage to the walls of the arteries, so olive oil works to double effect here –  the fatty acids in olive oil lower the cholesterol in your blood, while the antioxidants prevent the cholesterol from being built up on the walls of the arteries, hardening and narrowing them.

Antioxidants in olive oil also stimulate the production of nitric oxide, which has the effect of dilating blood vessels.

 

How much olive oil?

Use at least 2 tablespoons of olive oil each day.  You can use it to replace other fats – it’s certainly far healthier than canola oil and other vegetable oils – or also just add to your diet.

 

How to use olive oil?

Some of the antioxidants in olive oil are degraded or destroyed by heat – so the less heat you cook with, the more benefits you get. Use olive oil raw as much as possible:

– drizzle on toast or bread, in salad sandwiches, in mashed potatoes, over cooked vegetables, add a little to pasta after cooking

– use in salads on its own, or with a squeeze of lemon juice, or make a dressing (for example, 2/3 olive oil, 1/3 cider vinegar, chopped garlic, oregano, a little sea salt, a dash of cayenne pepper – all these ingredients are good for blood pressure!)

Olive oil is also a healthier oil to cook with than other oils (though saturated oils like coconut oil and palm oil are much better). All oils start to break down at high temperatures, forming unhealthy substances. However, the polyphenol antioxidants in olive oil slow the development of the unhealthy compounds a little.

Even so, always heat things slowly and gently, and if roasting, roast at low heat – olive oil is great drizzled over lots of root vegetables and slow-roasted for an hour or so.

 

What’s the best type of olive oil for blood pressure lowering?

Get the best. Cold pressed, extra virgin – the best flavour and by far the best for you. ‘Virgin’ means it was pressed out of the olives mechanically only, with no chemicals being used; and ‘extra-virgin’ is the first pressing of virgin olive oil. It’s considered to be the highest quality and is considered to have a better flavour and smell. ‘Cold-pressed’ means it was pressed out without using heat. Since heat can degrade olive oil, cold-pressed is the best.

Other olive oils have the oil extracted using chemical solvents, which degrade the healthy components of the olive oil.

Although other olive oils may be “100% olive oil”, if they’re not 100% cold-pressed extra-virgin, they won’t have as strong health benefits. Read the label carefully, because some olive oils are passed of as being of higher grade than they really are.

You get what you pay for though. 100% cold-pressed extra-virgin can be significantly more expensive than other olive oils, so you should probably be suspicious if you see it sold very cheaply. It is worth the extra outlay though. At least buy this kind of olive oil to use raw, and save lesser olive oils for cooking.

Also pay attention to how it’s bottled. Because olive oil is sensitive to light, you want it to be in a dark bottle (dark green is the most common), so it hasn’t already lost most of its benefits by the time you get it home.

 

Storing olive oil

The taste and nutrient quality of olive oil can be affected by heat and light, so store olive oil in a dark cool place. Don’t keep it in the fridge though, as it will solidify – or if you do, then you’ll need to take it out a while before you use it to return to liquid form again. If you’re making salad dressings with it, add a little of another oil to counteract this effect.

Olive oil is also negatively affected by air so if you have a huge bottle that you keep opening and closing, the olive oil will lose many of its benefits even over a few months. Either buy it in smaller bottles, or pour it off into smaller (dark glass) bottles and keep those sealed until you’re ready to use them.

So get into the Mediterranean habit with blood pressure lowering olive oil and use it liberally.

And eat olives!

 

Lower your blood pressure naturally (for less cost)

In addition to olive oil there is a large choice of affordable natural ingredients that lower blood pressure. Many of these spices, herbs, berries, fruits, grains, vegetables, meats and drinks are available in local stores.

Of course there are other factors beyond diet (like fitness and stress) that affects your blood pressure. So the best way to lower your blood pressure without drugs is to apply a broader approach – covering all causes and cures with natural home-based remedies.

lower your blood pressure naturallyThe guide contains simple and proven strategies for lowering your blood pressure and keeping it low through easy, effective and enjoyable changes in lifestyle.

These progressive steps are based on the principle that positive incremental change is always best in health matters.

Each chapter will take you further along the road of greater vigour and peace of mind (and a healthy blood pressure).

Click on the link below for more information:

Lower Your Blood Pressure Naturally Guide

P.S. This guide shows you how to lower your blood pressure permanently and naturally without side-effects or complications.

Follow each step to get your blood pressure back in balance.

Choose between a wide range of delicious foods that reduce your blood pressure. Include a number of mental and physical exercises in your schedule for both relaxation and invigoration.

Following this guide will reduce, and in time, eliminate your need for blood pressure lowering medications.

This is a guide for good healthy living and will be beneficial for all – even if you don’t currently suffer from high blood pressure.

To download a sample of the guide to your computer right now click here and scroll to the bottom of the page for the download link.

 

Mediterranean Diet for High Blood Pressure

mediterranean diet for high blood presssure“Let food be thy medicine and medicine be thy food”, said Hippocrates, the father of modern medicine, in ancient Greece. “You are what you eat”, say people nowadays. And it’s all true.

What you eat certainly plays an integral role in the state of your cardiovascular system and blood pressure. What you eat certainly plays an integral role in the state of your cardiovascular system and blood pressure, and changing what you eat, can be as effective, or more so, than taking ‘medicine’.

So why not medicate yourself with food, rather than drugs?

 

Back in the day….

Back in the days of smaller scale food cultivation and production, and before, food was widely used as medicine, to treat various diseases and disorders, as well as nourishing the population more generally.

It was a bit easier back then though, because food was more nutritious. Now we live in an age when large-scale agriculture has depleted soils, decreasing the nutrients available to plants, to the animals feeding on the plants, and to us; and an age when many foods have their nutrient content further diminished by heat or chemical ‘processing’ and the addition of unhealthy ‘preservatives’ and ‘flavourings’.

As as result, this age of convenience foods is not an age of best health!

But don’t worry – eating good food still promotes healing and health, but you do have to pay a bit more attention to what and how you eat, and drink. This applies not only to what foods you eat, but to the quality of those foods. This might mean spending a bit more time, and sometimes money, on a well-produced and appropriately packaged product, but it’s worth it for the greater health benefits it’ll give.

Food still can be medicine, as Hippocrates recommended.

And Hippocrates would have known a thing or two about good diets, living in the Mediterranean…

 

The Mediterranean diet

mediterranean diet for high blood pressureThe ‘Mediterranean diet’ refers to the eating patterns of the countries bordering the Mediterranean sea. Although these countries – including France, Spain, Italy, Greece – have different culinary traditions, their diets have in several elements in common.

This ‘Mediterranean diet’ has received a lot of press for being good for the heart, and health in general, and is even recommended by US health authorities (as part of their ‘Dietary Guidelines for Americans’).

Studies show that eating a Mediterranean diet is associated with lower risk of heart disease and high blood pressure, as well as reduced risk of cancer, Parkinson’s and Alzheimer’s disease.

The Mediterranean diet first came to medical and public attention during an intensive long-term study in the sixties, investigating the relationship between diet, lifestyle and cardiovascular health in seven countries across the world.

It was found that deaths from heart and cardiovascular problems were far higher in Northern Europe and North America compared to southern Europe, and it became clear that the link was the eating pattern common to these southern European regions – i.e., the areas bordering the Mediterranean sea.

The study also showed the converse – that when some of those Southern European/Mediterranean people shifted towards a more North European/American eating pattern, their rate of heart disease went up.

This was particularly puzzling because the Mediterranean peoples generally had as much fat in their diet as Northern Europeans/Americans, and, until then, too much fat had been pegged as the main problem in cardiovascular ill-health.

This seemed to be a paradox (sometimes called ‘The French Paradox’ ), until it was discovered that the type of fats eaten are as important, or more so, than the amount of fat, for good heart and circulatory health – and Mediterraneans ate ‘better’ fats.

What is the Mediterranean diet for High Blood Pressure?

The base of the Mediterranean diet is plant foods – vegetables, fruits, nuts, beans, legumes, whole grains, olive oil. Fish and seafood are eaten several times a week. Eggs, and dairy products (mostly cheese and yoghurt) are eaten daily, or several times a week, but in moderate portions. Poultry is eaten occasionally, but red meat and sweets are eaten only rarely.  And, of course, meals are often accompanied by a little red wine (see Step 1)…

This kind of eating pattern is healthy because it offers balanced amounts of all the essential types of dietary nutrient – vitamins, minerals, proteins, fats and carbohydrates (water is the other essential nutrient) – and it offers these nutrients in their healthiest forms.

  • Vitamins and minerals – the wide range of fruits and vegetables that are eaten makes a wide range of vitamins and minerals available
  • Proteins and fats – much of the protein comes from fish, seafood, legumes and nuts, rather than meat, and these are much healthier sources of proteins because the fats they contain are healthier; also olive oil is used rather than butter or vegetable oils, and has specific benefits for the heart and circulation
  • Carbohydrates – the main carbohydrate sources are high in fibre and low in sugar – legumes, beans, vegetables, and whole grains

You may also have heard of the ‘DASH diet’ – ‘Dietary Approaches to Stop Hypertension’  – an eating plan put forward by the US health authorities to reduce and prevent high blood pressure. This is quite similar to the ‘Mediterranean diet for high blood pressure’, except that the Mediterranean diet puts more emphasis on fruits and vegetables, and on eating healthier fats, rather than just reducing fats.

In fact, a lot of research now shows that eating a low-fat diet doesn’t help your blood pressure. This is worsened by the fact that a lot of low-fat products are high in sugar, which can be quite harmful for your blood pressure and general health. So forget the low-fat stuff – eat the real thing, but of course, don’t eat too much of it.

So, by following a Mediterranean diet for high blood pressure, you can lower your blood pressure, but still enjoy delicious food and drink.

Some key tips:

  • eat a lot of fruit and vegetables – best to get most of your fibre from these than from grains, actually
  • eat whole grains instead of refined grain products
  • use olive oil instead of other oils and margarine etc – see our post on olive oil and blood pressure lowering
  • eat fatty fish a lot, and avoid processed meats (though unprocessed meat is fine)

Live the good life….

 

Lower your blood pressure naturally (for less cost)

A diet that’s healthy for blood pressure doesn’t have to be limited to those foods characteristic of the Mediterranean diet, however. There is actually a large choice of affordable natural ingredients that lower blood pressure, and many of these spices, herbs, berries, fruits, grains, vegetables, meats and drinks are available in local stores.

Of course there are other factors beyond diet (like fitness and stress) that affects your blood pressure. So the best way to lower your blood pressure without drugs is to apply a broader approach – covering all causes and cures with natural home-based remedies.

lower your blood pressure naturallyThe guide contains simple and proven strategies for lowering your blood pressure and keeping it low through easy, effective and enjoyable changes in lifestyle.

These progressive steps are based on the principle that positive incremental change is always best in health matters.

Each chapter will take you further along the road of greater vigour and peace of mind (and a healthy blood pressure).

Click on the link below for more information:

Lower Your Blood Pressure Naturally Guide

 

P.S. This guide shows you how to lower your blood pressure permanently and naturally without side-effects or complications.

Follow each step to get your blood pressure back in balance.

Choose between a wide range of delicious foods that reduce your blood pressure. Include a number of mental and physical exercises in your schedule for both relaxation and invigoration.

Following this guide will reduce, and in time, eliminate your need for blood pressure lowering medications.

This is a guide for good healthy living and will be beneficial for all – even if you don’t currently suffer from high blood pressure.

To download a sample of the guide to your computer right now click here and scroll to the bottom of the page for the download link.

Diet and Exercise to lower blood pressure

How I lowered blood pressure without drugs

It’s been just over 5 months since I dispensed with high blood pressure medications (that weren’t working and had unpleasant side effects) and began exploring alternative cures.

Yesterday was a big milestone. For the first time ever my blood pressure was monitored below the much slated ideal of 120/80. After doing a slow breathing exercise for 15 minutes it came in as 116/79.

Of course I was suspicious at first as because my blood pressure is usually in the 125-135 / 85-95 range. Given that my parents both suffered from high blood pressure and my higher blood pressure is most likely ‘in the genes’. So I figured that’s about as good as it’ll get for me. So I took the reading again at it this time it came in at 111/ 76 – amazing!

Amazing when you consider I was consistently 190+/120+ only five months before, plagued by headaches, heart palpitations, and the end of my life seemed to be approaching rapidly. You could say I’ve come a long way.

So what’s the secret to my new found health and ‘normal’ blood pressure? Two things – Diet and Exercise.

diet and exercise for lower blood pressure

 

Diet and Exercise to Lower Blood Pressure

Exercise includes:

  1. A 30 minute walk up the hill behind my house that gets my lungs and heart working two or three times a week
  2. Taking 15 minutes off for a slow breathing exercise (assisted by guided slow breathing audio tracks)

Diet includes:

  1. Drinking water more often (I prefer it carbonated)
  2. Having a bowl of oatmeal every morning
  3. Supplementing my daily diet with 500mg Vitamin C, multi vitamin (including 100mg Magnesium), 600mg Calcium, Cod Liver Oil capsules (Omega 3), 30 drops of Hawthorn tincture
  4. Virtually eliminating processed foods and just sticking with the basics
  5. Apples, bananas, celery, onions, garlic, tomatoes, (among other things of course)
  6. Cayenne powder, apple cider vinegar, and only the best extra vigin olive oil
  7. Reduction in the amount of salt I consume – I now use the Celtic Sea Salt (Sel de Gurerande) naturally harvested from the coast of Brittanny, France (as they have done it for centuries)
  8. Less red meat, more chicken and fish
  9. Red wine and dark chocolate everyday
  10. … and more nuts.

In a nutshell that’s about it. I now live a much healthier, relaxed and trouble-free life with optimal blood pressure as well. It’s more than I would have imagined 5 months ago but now there’s no turning back. My final curtains have receded well off into the distant future.

 

How to lower your blood pressure naturally – the book!

How did I know what to do and eat to lower my dangerously high blood pressure? I did a lot of research and reading, including Get Natural! by Kevin Riley, the best step-by-step guide to lowering blood pressure naturally.

Well that’s what has worked for me. Please leave a comment and tell us what’s worked for you.

UPDATE: Kevin Riley’s guide is no longer available, so my partner and I have researched and written our own guide – Lowering Your Blood Pressure Naturally – The Complete 9 Step Guide.

lower your blood pressure naturallyThe guide contains simple and proven strategies for lowering your blood pressure and keeping it low through easy, effective and enjoyable changes in lifestyle.

These progressive steps are based on the principle that positive incremental change is always best in health matters.

Each chapter will take you further along the road of greater vigour and peace of mind (and a healthy blood pressure).

Click on the picture for more information.

 

P.S. This guide shows you how to lower your blood pressure permanently and naturally without side-effects or complications.

Follow each step to get your blood pressure back in balance.

Choose between a wide range of delicious foods that reduce your blood pressure. Include a number of mental and physical exercises in your schedule for both relaxation and invigoration.

Following this guide will reduce, and in time, eliminate your need for blood pressure lowering medications.

This is a guide for good healthy living and will be beneficial for all – even if you don’t currently suffer from high blood pressure.

To download a sample of the guide to your computer right now click here and scroll to the bottom of the page for the download link.

 

Can oatmeal help lower high blood pressure?

can oatmeal help lower high blood pressureIt’s not always a good idea to take a leaf out the book of the Scots when it comes to diet, but eating oats regularly is one of those rare exceptions.

(Disclaimer: Scotland has lots of great traditional food, but modern Scots often don’t eat it and heart disease rates are pretty high. I am a Scot myself, by the way.)

The reason eating oats regularly is such is a good idea is that it’s proven to lower your cholesterol, and in turn reduce the risk of heart disease.

This is one of the best understood food-health links, and also the first to be endorsed by both American and European food safety authorities – oat products are the only source of dietary fibre which can carry the health claim that they can lower the risk of heart disease.

So make sure to get your oats!

 

 

How Can Oatmeal Help Lower High Blood Pressure?

Oats lower cholesterol

Yes – as well as being naturally free from cholesterol, eating oats actually lowers your cholesterol levels.

This is because oats are high in a water-soluble fibre called beta-glucan, which soaks up the LDL (unhealthy) cholesterol in your digestive system. In one study, published in the American Medical Association Journal, oats lowered cholesterol as much as cholesterol-lowering drugs like statin.

Lowering this kind of cholesterol also lowers your risk of atherosclerosis (hardening of the arteries) and heart disease, and this in turn can help lower your blood pressure.

Basically, the more (LDL) cholesterol you have in your blood, the more it can get deposited on the walls of your arteries, hardening them. The heart then has to work harder to pump blood through, and this increases your blood pressure. High blood pressure in turn can damage the walls of your arteries, making it easier for cholesterol to be deposited – so high cholesterol and high blood pressure each worsen the other. But eating oats will help both!
five superfoods which lower blood pressure (and don't cost you the earth)

Oats help stabilize blood sugar levels

Oats contain complex carbohydrates which are digested and absorbed more slowly than simple carbs. In addition, the beta-glucan in oats is a soluble fibre which breaks down into a gel and coats other food particles in the stomach, slowing down their rate of digestion and absorption by the body too.

Slower digestion and absorption mean that the energy from food (in the form of sugar) is released into the blood slowly and steadily. This is great for diabetics but it also helps keep blood pressure down, as high or unstable blood sugar levels can lead to high blood pressure.

As well as being good for your blood pressure, oats are a great food to get you going, and keep you going.

Oats are easy to digest – easier than wheat, for example – and so don’t slow you down too much while you’re digesting, yet are still very filling. Because they are absorbed slowly in the body, energy is released from them for quite a while. Athletes in training often eat oats for breakfast and studies suggest it gives them more stamina than other breakfast cereals.

Oats help keep blood pressure lower with minerals and antioxidants

Oats contain a type of antioxidant which helps protect against hardening of the arteries. Oats are also high in potassium, magnesium, calcium and zinc, B vitamins, vitamin E, all of which are important for maintaining healthy blood pressure.

For more ordinary foods which lower blood pressure, click here to get our free report: Five superfoods which lower blood pressure (and don’t cost the earth)

 

Best Ways To eat Oats

The oats that we eat are the oat ‘groats’ or seeds inside the husk. However, you see different types of oats being sold, which can be a bit confusing. The main differences are the size of the pieces they are cut into, and how much they are then further processed.

‘Whole oats’ still have the oat bran layer, and it’s this that contains most of the good stuff. Some oats are processed to remove the bran layer, and sometimes to partially cook the oats too.

Go for whole oats where possible, as they’re not only more nutritious, but also more effective in lowering blood pressure. Whole oats come in various forms and sizes. Smaller oats are faster to cook because they absorb water faster. But avoid instant oatmeal as it’s the least nutritious.

All these forms of oats can be eaten cooked, as in porridge, or uncooked, as in muesli.  You can also eat oat bran, or barley bran.

How much oats?

Both the EFSA (European Food Safety Authority) and FDA (US Food and Drug Administration) allow certain oat products to carry the health claim that they reduce cholesterol levels and can reduce the risk of heart disease, if they can provide 3g per day of beta-glucans/soluble fibre.

100g oats contains about 5g of beta-glucan, so for your minimal 3g a day, you need at least 60g oats per day – over 2 ounces – or about 2/3 of a cup.

Aim for a cup – so, say, a bowl of oats each morning, and an oat-based snack later in the day.

A bowl of oats

can oatmeal help lower high blood pressureBreakfast is the best time to get your oats – you’ll start the day with stable blood sugar levels, and a steady supply of energy.

Or have some later in the day instead. A bowl of oats about an hour before moderate exercise keeps you going well.

Porridge and muesli are both good ways to get your oats – but they don’t have to be boring. There are loads of tasty ways to spice up your porridge and brighten up your muesli – just click over to this post for more details:

Delicious ways to eat oats

And enjoy!

 

Lower your blood pressure naturally (for less cost)

There’s actually a large choice of affordable natural ingredients that lower blood pressure, in addition to oats. Many of these spices, herbs, berries, fruits, grains, vegetables, meats and drinks are available in local stores.

Of course there are other factors beyond diet (like fitness and stress) that affects your blood pressure. So the best way to lower your blood pressure without drugs is to apply a broader approach – covering all causes and cures with natural home-based remedies.

lower your blood pressure naturallyThe guide contains simple and proven strategies for lowering your blood pressure and keeping it low through easy, effective and enjoyable changes in lifestyle.

These progressive steps are based on the principle that positive incremental change is always best in health matters.

Each chapter will take you further along the road of greater vigour and peace of mind (and a healthy blood pressure).

Click on the link below for more information:

Lower Your Blood Pressure Naturally Guide

 

P.S. This guide shows you how to lower your blood pressure permanently and naturally without side-effects or complications.

Follow each step to get your blood pressure back in balance.

Choose between a wide range of delicious foods that reduce your blood pressure. Include a number of mental and physical exercises in your schedule for both relaxation and invigoration.

Following this guide will reduce, and in time, eliminate your need for blood pressure lowering medications.

This is a guide for good healthy living and will be beneficial for all – even if you don’t currently suffer from high blood pressure.

To download a sample of the guide to your computer right now click here and scroll to the bottom of the page for the download link.

For more on the benefits of oats for blood pressure, check out our book:

Lower Your Blood Pressure Naturally – The Complete 9 Step Guide

It’s packed with tasty tips on changing your diet to lower your blood pressure naturally, as well as guidance on exercise and relaxation for reducing your blood pressure – plus more delicious recipe ideas for oat-based meals!

Click on the link above for more details and a free sample.

 

Post by Alison.

 

Hypertension Reduction – Red Wine vs Acai Berry

acai berry lower blood pressure

Image credits: dietoflife.com and Ashley Rose on flickr.com

It’s a fact that the French nation enjoys better cardiovascular health than many other nations in the developed world – despite their fondness of culinary treats that may not deserve the label of ‘health food’.

Known as the  ‘French Paradox’, it’s been explained by their habit of drinking good red wine everyday with their main meal. Having visited and spent time with a family in France in the past I can personally vouch that it’s true.

It’s the resveratrol in red wine that keeps your blood pressure down and your heart healthy. Resveratrol is a a powerful antioxidant that keeps your arteries healthy and working as they were intended. Additionally, resveratrol provides a number of benefits including:

  • protects your arteries against oxygen free radicals
  • helps prevent atherosclerosis (hardening of the arteries)
  • prevents your platelets from clumping together (reduces risk of blood clotting)
  • inhibits angiotensin II (a hormone which can increase blood pressure if your body produces too much)
  • improves the function of blood pressure lining

All in all, resveratrol has shown to help keep your heart and circulatory system healthy and your blood pressure down where it should be.

Resveratrol comes from the skin of red grapes but getting it via red wine is better because the alcohol in wine extracts and dissolves the resveratrol making it easier for your body to absorb. In short, you’d have to eat a basket full of grapes to get the same benefits of a glass or two of good red wine.

But what if you don’t like red wine or react badly to it? (Some people get headaches from drinking red wine.) The good news that there are other ways to get the benefits of resveratrol including buying resveratrol extracts.

 

Can a berry really be more potent than red wine?

But what has really taken the spotlight lately as the new superfood is Acai berries. Pronounced ah-sigh-ee, these berries harvested from the Amazon have been featured on US news channels, BBC, and the celebrity circuit (Oprah Winfrey and co.). They have been promoted as the new super-supplement to assist in weight loss and to retard the aging process.

What’s the big deal with acai berries? They are chock full of resveratrol. The French must be feeling so smug!

According to reports, one dose of Acai berry contains up to 30 times the amount of resveratrol as a glass of wine. So while they may not be alcoholic, acai berries are certainly potent in their effects. Acai berries have an even more powerful antioxidant action than other berries, like blueberries and strawberries, which are also helpful for lowering blood pressure. (Read more about berries and blood pressure in our article here: Are berries good for high blood pressure?)

Acai berries are also high in omega-3 and omega-6 fatty acids – healthy fats which contribute to a healthy cardiovascular system. They’re also higher in fibre than many fruits and rich in minerals, including potassium (low potassium levels tend to be associated with high blood pressure).

 

Can acai berry lower blood pressure?

In short, Acai Berry can:

  • help prevent hardening of the arteries (atherosclerosis)
  • reduce HDL (so called ‘bad cholesterol’) levels
  • lower blood sugar levels (if you’re overweight)
  • reduce inflammation

High bad cholesterol levels, high blood sugar, hardened arteries and chronic inflammation are all now implicated in high blood pressure. So by helping alleviate these issues, taking acai berry can potentially lower your blood pressure.

To good to be true? I’m a naturally skeptical person. But there’s no doubt that acai berries are good for your health. And if you are suffering a combination of being overweight and high blood pressure, a few months of taking acai berry could be a very sound choice.

On a purely cost-based analysis, acai berry is a cheaper way to get the benefits of resveratrol than red wine. But drinking red wine is more pleasurable. Unless you could make red wine out of acai berries… now there’s an idea worth drinking to 😉

Since acai berries come all the way from the Amazon, it’s difficult to find fresh berries. However, you can order dried and powdered acai berries from the online Amazon: Acai berry products

You’ll probably also find them in your local health food shop.

 

Reduce hypertension naturally (and for less cost)

While acai berries may indeed to potent, you can’t rely on them alone to lower your blood pressure. If you want to seriously reduce your blood pressure, and keep it low, you probably need to look at what you’re eating and drinking more generally.

There are actually a huge range of foods which will help you reduce high blood pressure, and which aren’t exotic and expensive. Many of these spices, herbs, berries, fruits, grains, vegetables, meats and drinks are available in local stores.

Of course there are other factors beyond diet (like fitness and stress) that affect your blood pressure. So the best way to lower your blood pressure without drugs is to apply a broader approach – covering all causes and cures with natural home-based remedies.

As it happens, we’ve put together a guide to help you do this: Lower Your Blood Pressure Naturally – The Complete 9 Step Guide

lower your blood pressure naturallyThe guide contains simple and proven strategies for lowering your blood pressure and keeping it low through easy, effective and enjoyable changes in lifestyle.

These progressive steps are based on the principle that positive incremental change is always best in health matters.

Each chapter will take you further along the road of greater vigour and peace of mind (and a healthy blood pressure).

Click on the link below for more information:

Lower Your Blood Pressure Naturally Guide

P.S. This guide shows you how to lower your blood pressure permanently and naturally without side-effects or complications.

Follow each step to get your blood pressure back in balance.

Choose between a wide range of delicious foods that reduce your blood pressure. Include a number of mental and physical exercises in your schedule for both relaxation and invigoration.

Following this guide will reduce, and in time, eliminate your need for blood pressure lowering medications.

This is a guide for good healthy living and will be beneficial for all – even if you don’t currently suffer from high blood pressure.

To download a sample of the guide to your computer right now click here and scroll to the bottom of the page for the download link.

Can acai berry lower blood pressure: a few references

Studies Show That Acai Berries Can Fight Cancer, Boost Immunity And More

https://foodfacts.mercola.com/acai.html

https://www.nutrition-and-you.com/acai-berry.html

 

Salt and High Blood Pressure – dispelling the myth

Salt in moderation

The common wisdom these days regarding salt is that it’s bad for you. Period. Salt causes high blood pressure. Period. You must reduce or eliminate your salt intake. Period.

However, when you look a little deeper into the salt and high blood pressure link it’s not quite as black and white as commonly understood.

The fact is – no salt in your diet is unhealthy. We need a small amount of salt in our diet to maintain a balance. Moderation is the key, not an outright ban.

sea salt and high blood pressure

Photo from L’Office de Tourisme de Guerande

Of course it could be said that we don’t need to sprinkle salt on our foods because there’s more than enough salt contained in the modern diet. That’s true if your diet consists of eating at restaurants (where high levels of salt are contained in the preparation of meals) or you have a diet of mainly processed foods (cans, frozen goods, ready-made meals etc.).

Naturally harvested sea salt is the best for blood pressure

If your diet essentially consists of basic natural foods prepared at home then you’ll have to add some salt yourself. This is where you want to put your store-bought table salt (sodium chloride) away and pull out some naturally harvested sea salt. The finest is harvested in a centuries old traditional manner on the shores of Brittany France. This is nutritious salt at its best.

Nutritious salt? I kid you not. Naturally harvested sea salt is rich with minerals and trace elements that help keep your body and cardiovascular system in balance. Sure it costs more. But given the amount we use in a year the extra cost can counted in cents, not dollars.

And it tastes better.

Potassium and salt and high blood pressure

To maintain healthy blood pressure levels you need a balance of both sodium and potassium in your blood. Many people with high blood pressure have been tested and found deficient in potassium. A lack of potassium can cause your blood pressure to rise.

There are two things that can cause a lack of potassium – too much salt intake and not enough potassium intake. Too much salt cancels out the effects of potassium to some extent. Moderate salt intake (say, no more than 2 grams of salt – about one teaspoon of table salt or a bit more if you’re using good natural sea salt) keeps the balance right. To ensure your diet has sufficient potassium, eat potassium-rich foods daily such as bananas, avocados, potatoes, spinach, tomatoes, white beans, salmon.

There is no need for self-denial and abstinence to achieve healthy blood pressure naturally. Moderation is the key.

Buying good sea salt

Sel de Guerande is one of the best ‘brands’ of Breton sea salt. If you can’t find it in your local health food shop, you can buy it on Amazon:

Sel de Guerande – Amazon.com

Sel de Guerande – Amazon.co.uk

Enjoy.

 

More ways to lower your blood pressure naturally

Getting better quality salt is one step towards managing high blood pressure. However there’s a lot more you can do to lower your blood pressure naturally.

For a start, there’s a large choice of affordable natural ingredients that lower blood pressure. Many of these spices, herbs, berries, fruits, grains, vegetables, meats and drinks are available in local stores.

lower your blood pressure naturallyOf course there are other factors beyond diet (like fitness and stress) which affect your blood pressure. So the best way to lower your blood pressure without drugs is to apply a broader approach – covering all causes and cures with natural home-based remedies.

This might sound daunting, especially if you’re just starting out on this route to better blood pressure but actually these changes can be incorporated quite easily into your everyday life.

The question is knowing what to do and figuring out how and when to do it. So to make it simple, we’ve put together a complete guide to lowering your blood pressure naturally:

Lower Your Blood Pressure Naturally – The Complete 9 Step Guide

The guide is laid out in 9 straightforward steps. You just follow the advice for each step – take it a week at a time or a month at a time, whatever suits you – and you’ll be on your way to lower blood pressure and better health in general.

Not only is the guide easy to follow but it’s also enjoyable to follow, with lots of tasty food and drink suggestions, and useful tips and insights on lifestyle changes. Little things that – put together – can make a big difference.

Lowering your blood pressure naturally doesn’t have to be hard!

To download a sample of the guide to your computer right now click here and scroll to the bottom of the page for the download link.

Salad to lower your blood pressure

Carrying on the theme of eating yourself to lower blood pressure, I should mention that I like to eat salad regularly – sometimes as a meal in its own right.

What’s different about the salads I make and how do they help keep my blood pressure down?

First of all I like to add a small tin of tuna to my salad. Not only does this ‘bulk it out’ and make it more of a meal but fish contains essential oils good for your  circulatory system. (Fish is one of the leanest source of protein and also contains omega-3 fatty acids, which have a positive effect on the blood system. In short, fish fights hypertension (and tastes great).

I buy the tuna in brine but drain it before drowning heaps of extra virgin olive oil, a decent wallop of apple cider vinegar, crushed garlics, and liberal sprinkles of cayenne pepper. This then forms a fantastic tasting salad dressing and every ingredient helps keep the blood pressure get down and stay down.

How so?

Garlic both prevents and cures atherosclerosis (hardening of your arteries). It not only slows the build up of dangerous plaque on the walls of your arteries it can even reverse the process.

Olive oil has a beneficial mix of polyphenols, tocopherols, and oleic acid … all good
allies in the fight against hypertension. Eating garlic can make your arteries young again. (Get the cold-pressed extra virgin stuff as it contains the most benefits – and tastes better).

Both cayenne pepper and apple cider vinegar have been long noted for their beneficial properties to cure all sorts of ailments – including hypertension. As a strong tonic for for high blood pressure some people will drink a glass of water everyday with a few tablespoons of apple cider vinegar and cayenne pepper added. (I’m not quite ready for that one!)

Make sure you have some celery, tomatoes and onions in your salad. Both these vegetables  provide a boost to your blood system and help lower your blood pressure.

There’s a flavonoid in celery called apigenin that dilates blood vessels and lowers blood pressure. Celery also contains a unique chemical called 3-n-butyl phthalide which has been singled out as the main compound that lowers blood pressure.

Tomatoes contain an antioxidant is called lycopene which helps in the prevention of heart disease and some types of cancer – as well as lower blood pressure.

Onions contain a flavonoid called quercetin – a strong antioxidant. Quercetin lowers blood pressure, slow heart rate, and improves the inner lining of arteries.

So there you have it. Here’s a run down of all the blood pressure lowering foods I ad to every salad I eat:

fish, garlic, olive oil, apple cider vinegar, cayenne pepper, onions, tomatoes, and celery.

Of course I add other things like lettuce, peppers, olives, cucumber, etc., and they all taste great and are good for you … but its the upper list that will actively work to lower your blood pressure and keep it low.

Got any great blood pressure lowering recipes? Send them this way!

Good eating folks.

Is vegetarianism an answer to lowering blood pressure?

From:  biggest-loser.net

It’s better that you stick to a 100% pure vegetarian diet if you want to live a long and healthy life in the surface of this happy planet. Health experts believe that a typical vegetarian diet contains more potassium, complex carbohydrates, polyunsaturated fat, fiber, calcium, magnesium, vitamin C and vitamin A, all of which mostly have a favorable influence on bringing down a person’s high blood pressure. Eating food with lots of fiber in it it’s going to do you better than you could ever think.
Celery, garlic, onion, tomato, broccoli, carrot and saffron are all medical miracles. They do much more than we can imagine when it comes to taking good care of our heart and blood. So if you can do all that, you most certainly are going to have a nice time while you are at it. Yes, it is a bit difficult in the beginning, but as time passes you will get used to your new best friends, fruits and vegetables. When it comes to sticking to fruits and vegetables, the best part is you get a lot of different varieties, after all isn’t variety the spice of life?

Simon Foster

Simon Foster

I’m not sure if it fits into the ‘vegetarian vision’ but fish makes a great addition to a lowering blood pressure diet. It’s fully of essential fatty acids and omega 3 which are good helpers in get your circulatory system back in balance.

I’d agree that most of us tend to eat too much salt which increases hypertension. On the other hand if we eat only unprocessed foods without adding any salt we can suffer from a lack of salt. A measure of salt in our diet is needed to maintain optimum health.

Good Salt Bad Salt

Simon Foster

Simon Foster

Eating too much salt increases blood pressure. We should all aim to eat less.

Up to 3/4 of the salt we ingest is already in prepared foods we purchase at the store. Processed meats and canned good in particular.

You can virtually eliminate salt in your diet by cooking with basic unprocessed foods – meat, vegetables, fruits, grains, etc.

But don’t do it!

Salt is a vital element that helps regulating water retention around cells. A study has shown that those with the lowest amount of salt intake had a 20% higher risk of suffering heart attack or stroke.

Everything in moderation. Around 1.5 grams of salt a day is considered a healthy intake.

But not all salt is the same.

White table salt most of us were brought up on  has been highly refined and processed removing all the nutrition and leaving us with sodium chloride.

Sea salt harvested in the age-old traditional method maintains all the natural nutrients your body will love you for.

In the words of Kevin Riley:

Celtic sea salt has gained fame in the culinary world … treasured as one of the finest condiments. You should be using this wonderful salt in your kitchen … and on your table. It is unlike other salts … much more than just sodium and chloride – it is rich with minerals and trace elements.

This natural sea salt is harvested from acres and acres of preserved pristine marshes … off the northwest coast of France. The salt flats are large pans of grey clay, into which the seawaters of the Atlantic are channeled. There the sun and wind evaporate the water … leaving a mineral-rich salty brine.

The salt crystals that form … pick up a light grey color from the clay mud. The clayionizes the salt – making it richer in healthy electrolytes. Celtic sea salt is carefully harvested using ancient Celtic methods. Only wooden rakes are used to gather the salt by hand … no metal ever touches the precious salt.

The final product is a nutritious unrefined sea salt … with a pleasing light grey color … slightly moist … and delicious. This wonderful salt can be used in all your cooking – it tastes fantastic sprinkled on garden-fresh tomatoes.
Enjoy the healthy salt that was collected by the early Celts … and keep your body’s electrolytes in balance.

– Get Natural! Drop Your Blood Pressure

The most well knowgood salt bad salt blood pressuren Celtic Sea salt is Sel de Guerande harvested on the northern shores of Brittany.

Their website is in French, English, and German, as well as the local tongue, Breton. You can order Sel de Guerande on line there but only through French. When I tried it wouldn’t accept my UK credit card for some reason. I guess my French languages skills aren’t adequate.

Nevertheless, you can buy it on Amazon too:

Sel de Guerande – Amazon.com

Sel de Guerande – Amazon.co.uk

 

Lower your blood pressure naturally (for less cost)

In addition to natural sea salt there is actually a large choice of affordable natural ingredients that lower blood pressure. Many of these spices, herbs, berries, fruits, grains, vegetables, meats and drinks are available in local stores.

Of course there are other factors beyond diet (like fitness and stress) that affects your blood pressure. So the best way to lower your blood pressure without drugs is to apply a broader approach – covering all causes and cures with natural home-based remedies.

lower your blood pressure naturallyThe guide contains simple and proven strategies for lowering your blood pressure and keeping it low through easy, effective and enjoyable changes in lifestyle.

These progressive steps are based on the principle that positive incremental change is always best in health matters.

Each chapter will take you further along the road of greater vigour and peace of mind (and a healthy blood pressure).

Click on the link below for more information:

Lower Your Blood Pressure Naturally Guide

P.S. This guide shows you how to lower your blood pressure permanently and naturally without side-effects or complications.

Follow each step to get your blood pressure back in balance.

Choose between a wide range of delicious foods that reduce your blood pressure. Include a number of mental and physical exercises in your schedule for both relaxation and invigoration.

Following this guide will reduce, and in time, eliminate your need for blood pressure lowering medications.

This is a guide for good healthy living and will be beneficial for all – even if you don’t currently suffer from high blood pressure.

To download a sample of the guide to your computer right now click here and scroll to the bottom of the page for the download link.
(IMAGE CREDIT: sea salt photo by Jean-Christophe, flickr.com)

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