Natural Blood Pressure Reduction Guide

How to lower your blood pressure without using drugs

There are three main ways to reduce your blood pressure permanently without taking medications. And there are three simple things you can do today to start this process.

Get all the details in our free natural blood pressure reduction guide: Start Lowering Your Blood Pressure Today

natural blood pressure reduction guide

Click here to download

This report is for everyone – whether you:
  • suffer from high blood pressure now,
  • suffer from hypertension medication side-effects,
  • want to avoid developing high blood pressure
To get the natural blood pressure reduction report click here

 

Lower Your Blood Pressure Naturally: Step 7

Lower Your Blood Pressure Naturally - The Complete 9 Step Guide

This webpage is a companion to Step 7 of our book:
Lower Your Blood Pressure Naturally – The Complete 9 Step Guide

Step 7 discusses the various fruits, nuts and seeds which have beneficial properties for lowering blood pressure, as well as tasty ways to eat more of them. You’d be a fruitcake and a nutcase not to try this!
Click here for more information on the book: Lower Your Blood Pressure Naturally

 

Get Fruity, Go Nutty: Nuts, seeds, and fruits, nuts and seeds that lower blood pressure

Fruit

For those of you finding your way to this page without having bought the guide, here’s of our articles on specific fruits which can help lower blood pressure:

Apples for high blood pressure

Bananas and high blood pressure

Berries for high blood pressure

 

Nutrition facts for fruit

A good source of information about fruits and health and diet in general, and information about specific fruits and nutrients: Raw Foods Diet Center – Fruits

 

How to Eat More Fruit

The UK National Health Service has useful tips on eating fruit and vegetables:
UK NHS Five a Day

The US government guidelines offer useful tips on eating fruit:
Choose my plate – fruit tips

This website is a great source of useful tips on eating more fruits and vegetables, nutrition facts etc. Fruits and Veggies – More Matters

 

Buying and storing fruit

Go organic

Pesticide loads in vegetables

The US-based Environmental Working Group (EWG)  maintains a list of the fruits and vegetables likely to contain the most pesticides and the least. This is updated each year. You can view it online and also get it as a pdf file, or an app so you can consult it when you’re out shopping:
EWG – produce and pesticides

Organic food labelling and standards

This website has great information on organic food, including labelling issues:
Organic.org

Storing Fruits

You can download a handy one-page at-a-glance guide to how best to store different kinds of fruits and vegetables:
Storing fruits and veggies

 

Nuts and Seeds

For more ideas of incorporating nuts and seeds into your diet:
nuthealth.org

This University of California website contains information on food safety regarding nuts and the history and nutritional values of popular nuts. At the bottom, there’s a further list of links for recipes including nuts:
UC Davis Nuts and Food Safety

 

Send us your ideas and suggestions

If there are other websites, resources or products you’ve found useful and you think would be useful to others, please email them to us and we’ll include them: simon [at] highbloodpressurebegone.com

 

fruits that lower blood pressure - read our guideNOTE: This page is designed to be a companion page to Step 7 of our guide, ‘Lower Your Blood Pressure Naturally’. As such, it only contains supplementary resources rather than being a full discussion of all the fruits, nuts, seeds and snacks which you can use to help you lower your blood pressure.
For more information on nuts, seeds, and fruits that lower blood pressure, you can further browse this website or, of course, buy the guide..!
Click here for details: Lower Your Blood Pressure Naturally – The Complete 9 Step Guide

 

ANOTHER NOTE: We’ve supplied Amazon links to those products that may be a little trickier to find, as Amazon is popular and convenient to use. However, Amazon aren’t known to be the most ethical company (we do not endorse them ourselves) so we recommend buying your healthy products in your local shops if you can!

 

Lower Your Blood Pressure Naturally: Step 6

Lower Your Blood Pressure Naturally - The Complete 9 Step Guide

This webpage is a companion to Step 6 of our book:
Lower Your Blood Pressure Naturally – The Complete 9 Step Guide

Step 6 discusses vegetables that lower blood pressure – which ones are the best and how to get enough of them. Legumes are excellent for blood pressure and are covered here too. To make it easy, Step 6 also gives delicious and novel meal and snack ideas involving vegetables – no, you don’t need to eat more carrot and celery sticks!
Click here for more information on the book: Lower Your Blood Pressure Naturally

 

Veggie Heaven: Vegetables that lower blood pressure

Benefits of vegetables for blood pressure

Nutrient content of vegetables (and other foods)

For a comprehensive details on almost all vegetables, the US Department of Agriculture maintains a database which you can search to find out the nutritional content of specific foods, of all types:
USDA Food Composition Database

Antioxidants are discussed a lot but what are they really?
Antioxidants explained (Healthline.com)

 

How to Eat More Vegetables

The US Department of Agriculture (USDA) has a good website that gives basic information on the main types of foods, and tips on how to eat more of them. You can also download these as pdfs (click on the ‘print’ icon right at the bottom of each page).
USDA Choose My Plate

The UK National Health Service has useful tips on eating vegetables and fruits:
UK NHS Five a Day

Even better is the website of ‘Fruits and Veggies – More Matters’: info and tips on fruits and vegetables, nutrition content, how to eat more of them, meal planning, storing…
Fruits and Veggies – More Matters

 

Best vegetables for blood pressure

Greens

Leafy greens
This is a great article on cooking leafy greens – to make them more delicious than you ever imagined:
Web MD – leafy greens

Sea vegetables / seaweed
Seaweed is an amazing source of nutrients, but if you’re not sure how to prepare and eat it, check out these articles:
Best Health Mag – Seaweed
Quick and Dirty Tips – Seaweed

Whites

Garlic

Pickling garlic

Pickling garlic gives it a mellower flavour it’s not as hot to taste and doesn’t make your breath smell. Read about how to pickle and ferment garlic:
How to pickle garlic (Tablespoon.com)
Pickled garlic (The Healthy Home Economist)

Garlic supplements
You’re best to eat real garlic, but if you really don’t want to eat it for whatever reason, then try supplements.
Kwai garlic supplements were used in many of the clinical studies into the effects of garlic.
Kwai garlic heartcare supplements (Amazon.com)

Kyolic aged garlic supplements have also been used in clinical studies are also popular – aged garlic can be more potent. They even do a formulation specifically for blood pressure:
Kyolic garlic blood pressure supplements (Amazon.com)

 

Cooking vegetables

More details on the healthiest ways to cook vegetables:
How to cook vegetables (Womens Health Mag)

Which is best – raw or cooked vegetables? To some extent, it depends on the type of vegetable.More details here:
Raw versus cooked vegetables (Food Revolution)

Raw goodness (recipes)

For more fresh salsa recipes and ideas, see this site:
All Recipes.com – salsa

For more chilled soup recipes, see this webpage:
All Recipes.com – cold summer soups

Vegetable supplements

Several companies now make dried extracts of green vegetables, often with herbs, algae and other ‘super-greens’ too. You can mix these powders into a drink to make a super-green smoothie and get a load of green nutrients all in one go.

Ora Organic make a good one: Ora Organic Greens Drink – apparently this one actually tastes good!

 

Storing vegetables

You can download a handy one-page at-a-glance guide to how best to store different kinds of fruits and vegetables:
Storing fruits and veggies

Freezing

Some vegetables need to be blanched before freezing. Recommended blanching times for specific vegetables are listed here:
Blanching times for vegetables

 

Buying vegetables

Go organic

Pesticide loads in vegetables

The US-based Environmental Working Group (EWG)  maintains a list of the fruits and vegetables likely to contain the most pesticides and the least. This is updated each year. You can view it online and also get it as a pdf file, or an app so you can consult it when you’re out shopping.
EWG – produce and pesticides

Organic food labelling and standards
This website has great information on organic food, including labelling issues.
Organic.org

 

Pulses (Legumes)

Using pulses/legumes in cooking

This article from the Mayo Clinic (University of Florida Health Center) gives a good overview of different legumes and tips on preparing and cooking them:
Mayo Clinic – beans and legumes – cooking tips

And this one has a phenomenal list of recipes for cooking with all kinds of beans and legumes. Well worth checking out:
Mayo Clinic – Bean and legume recipes

Using dried pulses/legumes

As mentioned in Step 6, using dried beans can be cheaper and tastier than using pre-cooked pulses.

To cook dried pulses you can just boil them for an hour or two (depending on the type of pulse). It’s often a good idea to soak dried pulses for a few hours before cooking as well. This shortens the eventual cooking time and gives them a better texture. Soaking them also allows the complex sugars to be leached out of the pulses. It’s these that are hard to digest and are responsible for any flatulence – details on soaking and cooking below.

One cup of dried pulses usually makes 2 – 3 cups of cooked pulses.

An advantage of dried pulses is that they can be kept in airtight containers for up to 2 years, although their nutrients do degrade a little over time.

Soaking dried pulses

Soaking softens the pulses in preparation for cooking, giving them a more even texture when cooked. The other big advantage of soaking pulses first is that it gets rid of the indigestible sugars which can cause flatulence. (You can change the soaking water a few times to be extra thorough in this regard.)

Larger pulses need to be soaked longer than small ones, but 6-12 hours is fine for most. Pulses are soaked enough once they are tender and about twice the size they were before. Lentils, split peas, black-eyed peas and mung beans don’t need to be soaked.

Rinse the pulses well in running water, picking out any that look blemished or shrivelled and discard any bits of debris you find. Place them in a large saucepan or bowl and cover with water (cold tap water) so the water’s about 3 inches higher than the pulses.

Cover and leave to stand for about 6 hours or overnight at room temperature – but don’t soak for more than 12 hours, or they might start to ferment. Drain and rinse well before cooking

You can also use a ‘quick-soak’ method which just takes an hour or two. This is useful if you’re short on time, and can be done right before cooking the meal.

Just put the pulses in the pan they’re going to be cooked in, cover with 3 inches of water, bring to the boil and boil for 2 minutes, then let them stand for an hour or two.

Cooking dried pulses

Most pulses take an hour or two to cook. Some recommend cooking in the water you soaked them in, to keep all the nutrients. However, this also retains the gas-causing sugars, so most recommend rinsing and draining the soaked pulses well, and cooking them in fresh water. People have different ways of cooking pulses, but here’s a general guide:

Place pulses in the pan and cover with water – use about three times their volume of water. You can add a little oil to reduce the amount of foam that will develop, and any herbs and spices for flavour.

Bring to the boil then reduce the heat and simmer gently, uncovered (if you boil them too hard the skins will burst). After 45 minutes, start checking them, adding more water if they get dry. Stir occasionally and cook till they are ‘fork tender’ – can be easily mashed with a fork or between your fingers.

You can add herbs and spices to the cooking water to add flavour. However salt, sugar and acidic foods, like tomatoes, vinegar or juice make uncooked pulses harden, so only add these ingredients towards the end of the cooking.

Once cooked, put them in cold water and leave until they’re cool, then drain them well and and freeze. They keep for up to 6 months in the freezer.

 

Send us your ideas and suggestions

If there are other websites, resources or products you’ve found useful and you think would be useful to others, please email them to us and we’ll include them: simon [at] highbloodpressurebegone.com

 

vegetables that lower blood pressure - read our guideNOTE: This page is designed to be a companion page to Step 6 of our guide, ‘Lower Your Blood Pressure Naturally’. As such, it only contains supplementary resources rather than being a full discussion of how to use vegetables and legumes to lower your blood pressure.
For more information on vegetables that lower blood pressure, you can further browse this website or, of course, buy the guide..!
Click here for details: Lower Your Blood Pressure Naturally – The Complete 9 Step Guide

 

ANOTHER NOTE: We’ve supplied Amazon links to those products that may be a little trickier to find, as Amazon is popular and convenient to use. However, Amazon aren’t known to be the most ethical company (we do not endorse them ourselves) so we recommend buying your healthy products in your local shops if you can!

 

Lower Your Blood Pressure Naturally: Step 2

Lower Your Blood Pressure Naturally - The Complete 9 Step Guide

This webpage is a companion to Step 2 of our book:
Lower Your Blood Pressure Naturally – The Complete 9 Step Guide

Step 2 discusses how the start your day to ensure the maximum blood pressure benefits, including what to eat and supplements which may be useful. Start the way you mean to go on!
Click here for more information on the book: Lower Your Blood Pressure Naturally

 

Starting the Day Right: Morning remedies for high blood pressure

Supplements in general

As discussed in the Appendix (pages 10-12), the issue of supplements – whether to take them and how much – can be a tricky one! Here’s some resources which might be useful.

Dr Sarah Brewer – a UK doctor and nutritionist – articles on supplements and healthy eating (a website recommended by one of our readers)

Our post  – Supplements that help reduce high blood pressure (an overview of the issues and general debate)

Hawthorn supplements

Advocates of hawthorn recommend supplements of 100-250mg, taken three times a day. Some also recommend that hawthorn supplements contain at least 10% procyanidins – a key group of antioxidants.

Hawthorn tablets:

Nature’s Way make ‘Heart Care’ tablets with 80mg hawthorn extract from the leaf and flower and lots of procyanidins, so these could be good to start with.

Nature’s Way Hawthorn extract tablets (Amazon.com)

Nature’s Way Hawthorn extract tablets (Amazon.co.uk)

 

Make your own hawthorn tincture:

Watch our video about making your own hawthorn tincture

 

Buying Supplements

The Appendix for Step 2 gives detailed information for each key nutrient about the best form of this supplement to buy. However, it can still be tricky knowing which brand of supplements to buy as there are now so many out there!

BUYING SUPPLEMENTS IN A STORE OR ONLINE

If you want to buy in person, then the best plan is to go to your local health food shop. The staff there will be able to help and inform you, plus health food shops in general stock better quality supplements than those you can buy in the supermarket or large retail stores.

Natural News website has some informative (and opinionated) articles about buying supplements written by their ‘Health Ranger’:

Where to Buy Supplements – Natural News

You can often get good deals buying supplements online, as the companies are selling directly to you, rather than having the overheads of running a store.

Their ‘Health Ranger’ also advocates using what are called ‘whole food’ supplements as much as possible. These are concentrated forms of natural substances, containing a range of nutrients which work together, and may be more effectively used by the body than isolated vitamins and minerals supplements.

Whole food nutritional supplements – Natural News

Here are a couple of (US-based) companies which sell high quality supplements online:

Ora Organic

Quantum Wellness

 

Send us your ideas and suggestions

If there are other websites, resources or products you’ve found useful and you think would be useful to others, please email them to us and we’ll include them: simon [at] highbloodpressurebegone.com

 

morning remedies for high blood pressure - read our guideNOTE: This page is designed to be a companion page to Step 2 of our guide, ‘Lower Your Blood Pressure Naturally’. As such, it only contains supplementary resources rather than being a full discussion of morning remedies for high blood pressure.
For more information on starting your day right, you can further browse this website or, of course, buy the guide..!
Click here for details: Lower Your Blood Pressure Naturally – The Complete 9 Step Guide

 

ANOTHER NOTE: We’ve supplied Amazon links to those products that may be a little trickier to find, as Amazon is popular and convenient to use. However, Amazon aren’t known to be the most ethical company (we do not endorse them ourselves) so we recommend buying your healthy products in your local shops if you can!

 

Lower Your Blood Pressure Naturally: General Resources

Lower Your Blood Pressure Naturally - The Complete 9 Step Guide

This webpage is a companion to the Introduction of our book:
Lower Your Blood Pressure Naturally – The Complete 9 Step Guide

The introduction discusses the main causes of high blood pressure and looks at how you can start to deal with these and reduce your blood pressure using natural methods. The introduction is also a reminder of the importance of understanding your own body, and taking control of your path to better health!
Click here for more information on the book: Lower Your Blood Pressure Naturally

 

Learn about high blood pressure and how to lower it naturally

Learn About High Blood Pressure

Understanding high blood pressure is a good start. These websites give a good overview of high blood pressure, its risk factors and causes:

Hypertension – Health Library (ACLS) – very comprehensive article on high blood pressure

High Blood Pressure – US National Institutes for Health

 

Health News and Information

These websites are reliable sources of news and research relating to health, diet, conventional and alternative medications and remedies:

Natural News – Reference Base

Diet vs Disease – well-researched articles on nutrition and health

Positive Health Wellness – comprehensive articles on health, diet, fitness, etc

 

Natural, Alternative and Complementary Remedies and Supplements and Nutrition

These websites focus specifically on alternative remedies and nutritional medicine:

The Food Medic – bridging the gap between medicine and nutrition

Dr Sarah Brewer –  Nutrional Medicine – foods, herbs and supplements

 

Healthy Eating for Lower Blood Pressure

Various national and governmental bodies have helpful websites with tips on healthy eating. These are mostly for general health, so some of their guidelines may differ slightly from recommendations in this guide, which is geared towards eating for lower blood pressure specifically.

The UK National Health Service has useful tips on healthy eating:

UK NHS Eat Well Tips

The US Department of Agriculture has a website on healthy eating guidance:

USDA Choose My Plate

Harvard Medical School has resources on nutrition, which are well-researched and which sometimes differ from the US governmental dietary advice.

Harvard Medical School – Nutrition Source

 

Cooking and Recipes

The Internet can be a confusing source of health information but an amazing source of recipes. If you want to figure out a make a healthier version of one of your favourite not-so-healthy foods, just search online: “healthy xxx recipe” etc.

Eating Well – High Blood Pressure Diet

8 Healthy Recipes for Blood Pressure

 

Buying healthy foods

Groceries and supermarkets are getting better at stocking healthier foods, although local health food stores often have a better range. Buying online can be useful for specific products and supplements that might be harder to get.

(You’ll find links for specific products on the resource page for the Step in which they’re mentioned.)

Healthy Heart Market

 

Specific Nutrient Information

For more detailed information on specific nutrients:

Harvard Medical School – Nutrition A-Z

US National Institutes for Health – Dietary Supplement Fact Sheets

Healthaliciousness – Nutrient Ranking Tool

The US Food and Drug Administration provides downloadable posters (also available just as text) outlining the nutrient content of the most common vegetables, fruits and fish:

FDA Nutrition Information for Fruits, Vegetables and Fish

For full nutrition details on all foods the US Department of Agriculture maintains a database which you can search to find out the nutritional content of specific foods, of all types:

USDA Food Nutritional Content Database

They also have a more general database you can search for information on specific nutrients, rather than specific foods:

USDA Nutrient Database

 

Medical Information – Diseases and Treatments

Professional medical websites giving comprehensive news and information on diseases and treatments:

The Mayo Clinic – Health Information

WebMD – Health News and Info

Medhelp Health Community

Harvard Medical School – Health and Medical Information

And – last but certainly not least – the alternative medical view from a doctor who’s not afraid to stand up to the medical establishment (or who’s a dodgy maverick, depending on your viewpoint…)

Dr Mercola – Natural Health Information

 

Send us your ideas and suggestions

If there are other websites, resources or products you’ve found useful and you think would be useful to others, please email them to us and we’ll include them: simon [at] highbloodpressurebegone.com

 

learn about high blood pressure - read our guideNOTE: This page is designed to be a companion page to the Introduction of our guide, ‘Lower Your Blood Pressure Naturally’. As such, it only contains supplementary resources rather than being a full discussion of the ins and outs of high blood pressure.
To learn about high blood pressure and how to lower it naturally, you can further browse this website or, of course, buy the guide..!
Click here for details: Lower Your Blood Pressure Naturally – The Complete 9 Step Guide

 

Lower Your Blood Pressure Naturally: Step 4

Lower Your Blood Pressure Naturally - The Complete 9 Step Guide

This webpage is a companion to Step 4 of our book:
Lower Your Blood Pressure Naturally – The Complete 9 Step Guide

Step 4 discusses the benefits of a Mediterranean-style diet for blood pressure, with a particular focus on choosing the healthiest grain-based foods – and the healthiest fats. Yes, not all fats are bad for us and some historical health advice is now being overturned. You don’t need to avoid all fatty food to lower your blood pressure!
Click here for more information on the book: Lower Your Blood Pressure Naturally

 

Mediterranean Living: Foods that lower blood pressure naturally

Mediterranean Diet

There’s a good article about the Mediterranean diet here:
Positive Health Wellness – Mediterranean Diet

And if you’ve found yourself on this webpage without having bought our book, you can get an overview on our own article here:
Mediterranean diet for high blood pressure

 

DASH diet (Dietary Approaches to Stop Hypertension)

You can download copies of the DASH diet. It’s a bit regimented but there are some good recipes in the back. Note that their advice on following a low-fat diet is now outdated. Also, it’s debatable whether it’s worth specifically following a low-sodium diet (read more about the salt debate on the Step 3 webpage).

DASH Diet short version
DASH Diet Full version

 

Whole Grains

Tips on eating whole grains and list of whole grain ingredients:
Choose My Plate – Grains Tips (US government website)

Again, for those of you who don’t yet have the guide, a wee overview of whole grains in our article here:
Whole grains for high blood pressure

Whole grain recipes and baking tips

Here are some good sources of recipes using whole grain flour:
Whole Grains Council recipes

Tips on baking with whole grain flours:
Baking with whole grain flours (vegkitchen.com)
Bake with whole grains (wikihow.com)

How healthy is wheat?

There is increasing debate about the healthiness of wheat. Most of it centres around the fact that, since huge-scale agribusiness took hold, modern wheat has been intensively bred and genetically engineered so much that it has become quite different from what we used to know as ‘wheat’.

Nutritional decline of wheat

Many argue that modern wheat is significantly lower in nutritional value than the wheat being eaten even a few generations ago and that it is also now less suited to the human digestive system.

Some argue that widespread consumption of this ‘inferior’ wheat is responsible for the increase in health problems like diabetes, obesity, irritable bowel system, and digestive problems – and explains why wheat intolerance is on the rise (this is different from coeliac disease, which is an intolerance of gluten)*.

They note that this applies to whole wheat as much as refined wheat, because the wheat strain itself is so degraded that even the whole grain form of it has limited benefits.

Conversely, they argue that avoiding wheat can have substantial health benefits. There’s not yet any overall consensus though so, in the meantime, you are best to do whatever you find suits your body.
You may want to experiment with cutting down on wheat and replacing it with other grains – or even with other types of foods – to see if you notice any difference in your digestion, weight, energy levels, etc.

However, if you’re not concerned about this, or find the issue confusing, then just focus on replacing any refined grain products you eat with whole grain versions, as discussed above.

Some articles why wheat may not be so healthy now:
What’s wrong with modern wheat (grainstorm.com)
The problems with modern wheat (Mark’s Daily Apple)

How healthy are grains?

Some health experts recommend that we avoid grains completely. This is based on the idea that grains have entered the human diet relatively recently in our evolution and as such our bodies are not yet fully adapted to processing and digesting grains.

Some thus recommend following what’s called the “Paleo diet”, often dubbed the “Caveman diet” – a diet based on the kinds of food our stone age ancestors ate – fish, wild meat, eggs, fruit, roots, vegetables, nuts – a diet that’s high in protein and fibre and low in carbohydrates.

This might sound wacky or unnecessary, but there’s a growing amount of research that suggests eating grains can be related to a variety of chronic health problems, including obesity, diabetes, and various disorders of digestion.

If you’re interested, you can read more about this here:
The Paleo Diet: 15 Health Benefits – JenReviews.com
The paleo diet – short summary – webmd.com

Even some who don’t subscribe to the paleo diet hypothesis argue that the modern form of grains which are intensively bred and often genetically modified are not healthy eating. You can read more about this here:
Grains and Human Evolution
Why Grains Are Unhealthy – Mark’s Daily Apple

 

Oils and Fats

There’s an ongoing debate over the role of fat in blood pressure and health, with more and more research showing that fat and saturated fat are not bad for you in the way government health authorities have suggested (except trans fats).

This is obviously very counter-intuitive and may be hard to believe. The links below give detailed information and evidence.

Saturated fat

Clear and comprehensive summary of the state of the debate:
Looks like the medical establishment was wrong about fat (Business Insider)
Saturated fat’s role in heart disease is a myth (Medical News Today)

Why we shouldn’t have been told to eat less fat in the first place:
Links between saturated fat and health have no scientific basis (Herald Scotland)
Saturated Fat: Good or Bad? (Healthline.com)
Is Saturated Fat Okay Again? Not so Fast (Irish Times)

Plus our own brief article, with more links:
Saturated fat and high blood pressure

Many attribute the advent of the low-fat diet to the ‘Seven Countries Study’ conducted by Ancel Keys, in the 1950s and 60s. However, a re-examination of that study and others (by the True Health Commission) shows that Ancel Keys considered that total fat intake was less important than types of fat, and also that levels of LDL cholesterol in the blood were central to the effect of fat intake on heart disease – findings which most research supports today. He certainly did not advocate a low-fat diet.

The original article by the True Health Commission on the Seven Countries Study is no longer available online but you can read about it here:
True Health Initiative Releases White Paper on Seven Countries Study, Work of Ancel Keys

Cholesterol

Like saturated fat, your body needs cholesterol. However, again like saturated fat, cholesterol has been demonised a bit too much. As explained in Step 4, there are different kinds of cholesterol, which have different actions and effects in our body, with LDL (low density lipoprotein) cholesterol being ‘bad’ for us, while HDL (high density lipoprotein) is ‘good’. So our total cholesterol levels are less significant than the ratio of different kinds of cholesterol, and other fats. Indeed, there are even different kinds of LDL cholesterol, some of which are more benign than others.

The standard view of cholesterol and high blood pressure is that lowering your LDL cholesterol levels may lower your risk of atherosclerosis (hardening of the arteries) and heart disease, and can help lower your blood pressure. This is because the more LDL cholesterol you have in your blood, the more it can get deposited on the walls of your arteries. This hardens the arteries, making them less flexible, and the heart then has to work harder to pump blood through – all of which increases your blood pressure. High blood pressure itself can also damage the walls of your arteries, making it easier for cholesterol to be deposited, and so a vicious circle can develop.

However, some doctors and researchers question this view, arguing that there’s no clear relationship between high cholesterol levels and increased risk of heart disease. Indeed, some argue that since cholesterol is an essential component of cell walls, higher cholesterol levels in those with damaged arteries may be a symptom and sign of the damage, not a cause of it. In other words, the body is sending cholesterol to repair the artery walls which have been damaged by some other process, probably chronic inflammation (which is now known to contribute to high blood pressure and many other health problems).

Read more of this side of the debate here:
High cholesterol does not cause heart disease (The Telegraph)
Does cholesterol really cause heart disease (Dr Will Cole.com)
Cholesterol isn’t the problem in heart disease: inflammation is (Mercola.com)

Omega 3 Supplements

Omega 3 fatty acid supplements are most commonly found in the form of fish oils (the omega 3s are called EPA and DHA). You can also get flax seed-based supplements (omega 3s called ALA) if you’re vegan.

Omega-3 capsules made from flax seed are cheaper than those derived from fish oil, although some argue that they’re less effective, since they contain ALA rather than DHA and EPA, which have more established health benefits.

You can buy a good quality plant-based (vegan) omega-3 supplement here. Unlike other plant-based omega-3 supplements, it’s made from algae and actually contains a good amount of DHA:
Ora Organic Omega-3

 

Fish

For information on the nutrient content of fish and shellfish (or anything else), just type it in here and search:
USDA Food Composition Database

For the best fish to eat for your health:
12 types of best fish to eat (Healthline.com)

Toxic fish

For the mercury content of fish:
Should you avoid fish because of mercury? (Healthline.com)

Endangered fish

Greenpeace has created a ‘red list’ of fish that are most endangered by overfishing and damage to their environment. It includes Atlantic salmon, halibut, and various tunas.
Greenpeace Fish Red List

 

Send us your ideas and suggestions

If there are other websites, resources or products you’ve found useful and you think would be useful to others, please email them to us and we’ll include them: simon [at] highbloodpressurebegone.com

 

foods that lower blood pressure naturally - read our guideNOTE: This page is designed to be a companion page to Step 4 of our guide, ‘Lower Your Blood Pressure Naturally’. As such, it only contains supplementary resources rather than being a full discussion of Mediterranean-style eating.
For more information on foods that lower blood pressure naturally, you can further browse this website or, of course, buy the guide..!
Click here for details: Lower Your Blood Pressure Naturally – The Complete 9 Step Guide

 

ANOTHER NOTE: We’ve supplied Amazon links to those products that may be a little trickier to find, as Amazon is popular and convenient to use. However, Amazon aren’t known to be the most ethical company (we do not endorse them ourselves) so we recommend buying your healthy products in your local shops if you can!

 

Lower Your Blood Pressure Naturally: Step 3

Lower Your Blood Pressure Naturally - The Complete 9 Step Guide

This webpage is a companion to Step 3 of our book:
Lower Your Blood Pressure Naturally – The Complete 9 Step Guide

Step 3 discusses the role of salt in high blood pressure and how to lower your blood pressure without actually giving up salt. Step 3 also looks at the effect of sunshine on blood pressure and how to ensure you’re getting its benefits. Get some sunshine in your life – and failing that, some vitamin D!
Click here for more information on the book: Lower Your Blood Pressure Naturally

 

Back to Basics: Salt, sunshine and vitamin D

Salt

As discussed in Step 3, whether and how much salt contributes to high blood pressure is a more contentious issue than you might realise.

Some studies show that higher salt intakes are associated with higher blood pressure, while other studies don’t find these effects, or argue that they can be attributed to other concomitant factors (e.g., high sugar intake). There’s also the fact that the salt we use now (table salt and the salt added to processed foods) is far more highly refined and chemically processed than salt used in the past, and that may be part of the problem.

So is it the amount of salt, the type of salt, or other dietary factors that underlie the possible relationship between salt and high blood pressure? Here’s some interesting articles on the issue.

Overview of clinical studies into salt and health:
It’s time to end the war on salt (Scientific American)
Debunking the salt myth (Mercola.com)
What America can learn from the UK’s massive sodium experiment (The Washington Post)

On health effects of different kinds of salt:
Is salt really the villain it’s been made out to be? (Mercola.com)

And our own articles (on this website):

Hidden salt and high blood pressure
Salt and high blood pressure – dispelling the myth
Good salt, bad salt

Sea Salt

All salt is not equal, as Step 3 explains. Your best bet to find nutritious natural (unbleached!) sea salt is to look in your local health food shop. However, you can also buy good natural sea salt from Brittany, France online:

French Coarse Sea Salt – Sel de Guerande (Amazon.com)
French Coarse Sea Salt – Sel de Guerande (Amazon.co.uk)

 

Vitamin D and blood pressure regulation

As Step 3 outlines, taking a daily vitamin D supplement is a really good idea for many of us, especially if we live in northern Europe. This is not just to achieve healthy blood pressure but for many other health reasons too. Certainly in the UK, there’s more and more research showing that we’re generally deficient in vitamin D. The Scottish government now recommends everyone in Scotland take vitamin D supplements:
All Scots advised to take vitamin D

For those of you who’ve come across this webpage but haven’t yet got the guide, there’s a bit more about vitamin D on our post here:
Vitamin D and high blood pressure – and sunshine!

For more details on how much much sun exposure is needed to make vitamin D in your skin:
How do I get the vitamin D my body needs? (Vitamin D Council)

You can buy a good quality vitamin D supplement here:
Vitamin D3 (CLE Holistic Health)

 

Sunshine

This is an excellent article which covers the whole debate (historically and now) about the role of sunlight in human health, including information on sunlight and blood pressure:
Benefits of Sunlight: A Bright Spot for Human Health

We also have an article about the effects of sunshine on high blood pressure (and vitamin D) here:
Can sunlight cure high blood pressure?

 

Send us your ideas and suggestions

If there are other websites, resources or products you’ve found useful and you think would be useful to others, please email them to us and we’ll include them: simon [at] highbloodpressurebegone.com

 

vitamin D and blood pressure regulation - read our guideNOTE: This page is designed to be a companion page to Step 3 of our guide, ‘Lower Your Blood Pressure Naturally’. As such, it only contains supplementary resources rather than being a full discussion of salt and vitamin D and blood pressure.
For more information on the effects of salt and sunshine and vitamin D on blood pressure regulation, you can further browse this website or, of course, buy the guide..!
Click here for details: Lower Your Blood Pressure Naturally – The Complete 9 Step Guide

 

ANOTHER NOTE: We’ve supplied Amazon links to those products that may be a little trickier to find, as Amazon is popular and convenient to use. However, Amazon aren’t known to be the most ethical company (we do not endorse them ourselves) so we recommend buying your healthy products in your local shops if you can!

 

Lower Your Blood Pressure Naturally: Step 1

Lower Your Blood Pressure Naturally - The Complete 9 Step Guide

This webpage is a companion to Step 1 of our book:
Lower Your Blood Pressure Naturally – The Complete 9 Step Guide

Step 1 discusses the kinds of drinks that lower your blood pressure, as well as the kinds of drinks which raise it. In other words, which drinks you’d be good to get more of, and which drinks are definitely best avoided. You might be surprised at some of the suggestions!
Click here for more information on the book: Lower Your Blood Pressure Naturally

 

Drink To Your Health: Drinks that lower blood pressure

Coconut Water

Coconut water is not only incredibly refreshing but also naturally full of electrolytes to help you maintain or restore a good fluid balance, which is important for healthy blood pressure. And it’s far far far better for you than sweetened soft drinks and sports drinks.

Read more here: coconut water and blood pressure

It’s becoming more popular so you can find coconut water in many supermarkets and grocery stores, and also most health food shops. Or you can buy it online:

Organic young coconut water (amazon.com)

 

Beet(root) Juice

Studies are showing that beet (or beetroot) juice is another of the drinks that lower blood pressure. It’s also much lower in sugars than fruit juice, which makes it a healthier refreshing choice. Keeping sugar consumption low is vital for lowering blood pressure.
Read more about it here: Can I lower my blood pressure with beet juice?

Beet juice isn’t mainstream yet – though its healthy properties are becoming more widely known – so you’ll probably only find it in health food stores, or you can buy online:
Organic beet juice (amazon.com)

Coffee and caffeine content of drinks

For a general overview of the caffeine content of various popular drinks:
Brief overview (Healthline.com)
More comprehensive listing (University of Utah)

Specific and up-to-date caffeine content figures for drinks (and foods) from many major coffee shops, outlets and brands:
Caffeine database (Caffeineinformer.com)
Caffeine chart (Centre of Science in the Public Interest)

Tea

Drinking tea has been found to be very good for blood pressure, due to its high antioxidant content. Green tea especially is excellent, and also black tea. Herbal teas are also helpful in lowering blood pressure, especially relaxing teas to calm you down. Hibiscus tea is now also known to have blood pressure-reducing properties.

More information here:
Tea and blood pressure
Hibiscus and blood pressure

 

Tea and Herbal Tea Suppliers

The companies listed below sell a good range of teas – mostly herbal teas but also black and green teas.

As well as looking for teas containing a specific herb, you can find great blends designed for specific purposes – bedtime and sleep teas, relaxing teas, detox teas, anything you want.

Celestial Seasonings teas (amazon.com)

Heath and Heather teas (amazon.com)

Yogi teas (amazon.com)

Yogi teas sell great green, black and rooibos teas as well as doing fantastic chai teas and a lovely ginger and lemon tea.

Hibiscus Tea

Hibiscus tea can be a bit trickier to find, although it does feature as an ingredient in a variety of herbal tea blends. Some good quality teas can be bought online, or you can buy loose hibiscus to make your own tea blends, with the delicious recipe ideas in Step 1, or invent your own.

Celestial Seasonings’ Red Zinger tea contains hibiscus.

Loose dried hibiscus:

Organic dried hibiscus (amazon.com)

 

So drink up… to your health!

 

Send us your ideas and suggestions

If there are other websites, resources or products you’ve found useful and you think would be useful to others, please email them to us and we’ll include them: simon [at] highbloodpressurebegone.com

 

drinks that lower blood pressure - read our guideNOTE: This page is designed to be a companion page to Step 1 of our guide, ‘Lower Your Blood Pressure Naturally’. As such, it only contains supplementary resources rather than being a full discussion of how to drink your way to lower blood pressure.
For more information on drinks that lower blood pressure, you can further browse this website or, of course, buy the guide..!
Click here for details: Lower Your Blood Pressure Naturally – The Complete 9 Step Guide

 

ANOTHER NOTE: We’ve supplied Amazon links to those products that may be a little trickier to find, as Amazon is popular and convenient to use. However, Amazon aren’t known to be the most ethical company (we do not endorse them ourselves) so we recommend buying your healthy products in your local shops if you can!

 

Lower Your Blood Pressure Naturally: Step 8

Lower Your Blood Pressure Naturally - The Complete 9 Step Guide

This webpage is a companion to Step 8 of our book:
Lower Your Blood Pressure Naturally – The Complete 9 Step Guide

Step 8 discusses the nefarious effects of sugar on blood pressure and the many ways in which sugar is added to foods, often without us realising. Step 8 shows you how to avoid hidden sugars and eat well, while still having sweet treats. Find the natural sweetness in life!
Click here for more information on the book: Lower Your Blood Pressure Naturally

 

Sugar and Spice: Less sugar for lower blood pressure

Nice’n’Spicy

Herbs for lower blood pressure:

Cinnamon
Ceylon cinnamon is regarded as the most nutritious type of cinnamon for good health (including lower blood pressure):
Indus Organics Ceylon Cinnamon (Amazon.com) (recommended by a reader)

Turmeric
Turmeric has various benefits which may in turn help regulate blood pressure. Read about it in our article here:
Turmeric for lower blood pressure

Since there’s only so much turmeric you can add to your food, some nutritionists suggest taking supplements of curcumin, the key helpful ingredient in turmeric. Here’s a link to buy a good curcumin supplement online:
Curcumin supplement (Quantum Wellness Botanicals)

 

Sugar

For those of you on this webpage who haven’t bought the guide, here’s a wee introduction to the issues with sugar and blood pressure (with a few tips on how to get less sugar for lower blood pressure):
Sugar and high blood pressure

Sugar Addiction

A few articles on how addictive habitually eating sugar can be:
Sugar Addiction (Psychology Today)
Experts Agree: Sugar Might Be as Addictive as Cocaine (Healthline.com)

 

Hidden Sugar

If you’re in any doubt how much sugar is ‘hidden’ in foods you wouldn’t expect, read these:
Sugar Shockers (Web MD)
Added Sugars – with a list of different kinds of added sugars (US Government)

A thought-provoking article on the negative effects of added fructose:
Problems with ‘deadly’ fructose (Mercola.com)

A good article about the benefits of reducing your carbohydrates:
Reduce Grains and Sugar to Lose Weight and Improve Health (Mercola.com)

Detailed explanation of carbohydrates, their effects in the body, and the benefits of natural sources of carbohydrates rather than processed food:
What are carbohydrates? (Medical News Today)

 

Avoid hidden sugars

Barbecue sauces

You can make your own barbecue sauces with less sugar then many of the ones you can buy. Try fruit-based barbecue sauces – the fruit replaces some of the refined sugar, and you can reduce any other sugar in the recipe, and replace it with honey, maple syrup or blackstrap molasses.

A healthy recipe using apricots and links to more recipes:
Barbecue sauce recipes

An article on barbecue sauces with links to recipes, some of which have mostly natural ingredients and not much sugar so are quite healthy (suggested by a reader)
Origins of the BBC Sauce

 

Natural Sweeteners

There are many natural sweeteners you can use to replace sugar in recipes or in your drinks. Honey and maple syrup are widely available. However, here are links to buy a few others.

Blackstrap molasses
You can get this at most health food shops.
Wholesome Sweeteners – Organic Molasses (Wholesomesweet.com)(recommended by mailing list member, who promises it tastes good…)
Wholesome Sweeteners – Organic Molasses (Amazon.com)

Stevia
Stevia extract (Amazon.com)

 

Chocolate / Cocoa

Raw chocolate and raw cacao products are the best way to get the full benefits of dark chocolate – and they taste really good. More company’s are getting into raw cacao products:
Righteously Raw Chocolate (US)
The Raw Chocolate Company (UK)
Raw chocolate (Amazon.com)

 

Send us your ideas and suggestions

If there are other websites, resources or products you’ve found useful and you think would be useful to others, please email them to us and we’ll include them: simon [at] highbloodpressurebegone.com

 

less sugar for lower blood pressure - read our guideNOTE: This page is designed to be a companion page to Step 8 of our guide, ‘Lower Your Blood Pressure Naturally’. As such, it only contains supplementary resources rather than being a full discussion of sugar and high blood pressure and what to do about it.
For more information on how to eat (and drink) less sugar for lower blood pressure, you can further browse this website or, of course, buy the guide..!
Click here for details: Lower Your Blood Pressure Naturally – The Complete 9 Step Guide

 

ANOTHER NOTE: We’ve supplied Amazon links to those products that may be a little trickier to find, as Amazon is popular and convenient to use. However, Amazon aren’t known to be the most ethical company (we do not endorse them ourselves) so we recommend buying your healthy products in your local shops if you can!

 

Lower Your Blood Pressure Naturally: Step 5

Lower Your Blood Pressure Naturally - The Complete 9 Step Guide

This webpage is a companion to Step 5 of our book:
Lower Your Blood Pressure Naturally – The Complete 9 Step Guide

Step 5 discusses the importance of exercise for healthy blood pressure, with suggestions for different ways you can be more active in your daily life without needing to go to the gym or yoga classes (though those are great too). There are even some exercises to lower blood pressure which don’t require getting up from the sofa…!
Click here for more information on the book: Lower Your Blood Pressure Naturally

 

Active Health and Happiness: Exercises to Lower Blood Pressure

Exercise Overview

If you’ve found yourself on this webpage and haven’t yet bought our guide, you can look at our post here for an overview of exercises to lower blood pressure: Lower blood pressure through exercise

 

Weight and Blood Pressure

Body Mass Index (BMI)

You can calculate your BMI online here:

US National Institutes of Health BMI calculator

Abdominal Fat

This article describes why belly fat can cause health problems:
Web MD The Risks of Belly Fat

 

Smoking and Blood Pressure

The Preach Free Guide to Smoking and Quitting is the best resource for quitting smoking in our opinion, so have a look at that if you haven’t already.

NOTE: The Preach Free Guide to Smoking and Quitting comes as a free bonus with our book, Lower Your Blood Pressure Naturally – The Complete 9 Step Guide. If you haven’t yet got the guide, click here.

Good resources for quitting smoking can also be found here:

Quit Smoking Community – recommended by a reader – a US organization “which helps people quit smoking and advocates for healthy, smoke-free public spaces and towns”

Quitting Smoking (US Government Health Website)

 

Aerobic / Cardio Exercise

The UK National Health Service website has some useful articles about exercise recommendations, including information on strength (resistance) training:

NHS exercise information (aerobic and resistance/strength training)

There’s also a good article summarising the latest research on why sitting a lot may be quite bad for our health and blood pressure:

NHS – Why sitting too much is bad for us

Calculating Heart Rate

If you’re interested in measuring your heart rate while exercising, see this American Heart Association article on how to measure your heart rate and how to use it to assess and manage your exercise activities:

AHA – Heart Rate Assessment

Track Your Progress

The British Heart Foundation publishes a good activity diary, and a progress tracker, which you can download or print out from their website:

BHA activity diary

BHA progress tracker

Stretches before activity

The American Heart Association has a good illustrated guide to stretches for walking, which you can view or download:

AHA stretches for walking

 

Isometric handgrip exercises

The Zona Plus

Detailed information about the Zona Plus can be found on our post:
Zona Plus review

You can also currently get a $50 discount on the Zona Plus. Click here: buy Zona Plus with $50 off

The Zona Plus discount should be applied automatically when you add the Zona Plus to your basket and go to the checkout. Alternatively you can enter this Zona Plus coupon code at the checkout: Simon

Other devices for doing handgrip exercises

There are various other, cheaper, things you can use to do isometric handgrip exercises (following the instructions in Step 5 of the guide). Here are a few suggestions:

A good squeezeball, recommended for IHG exercises by one of our mailing list members who found it very effective:

IronMind EGG squeezeball (blue) – $25.95 (Amazon.com)

IronMind EGG squeezeball (green) – £28.99 (Amazon.co.uk)

 

You can also use hand-grippers. These come in different resistances – some are more difficult to squeeze than others – so pick one appropriate for your strength level. But remember, you only want to be squeezing at about a third of your full grip strength so you don’t need to be crunching something super-strong.

Reviews say these two handgrippers are quite easy to squeeze, so could be good to start with:

ZoN Handgrips- about $8 (Amazon.com)

Ultimate Hand Grip Strengthener – £6.99 (Amazon.co.uk)

If you need something stronger, you can always try these Captains of Crush ones (available in various resistances):

Captains of Crush handgrippers – $19 – $28 (Amazon.com)

Captains of Crush handgrippers – £29 – £49 (Amazon.co.uk)

 

Send us your ideas and suggestions

If there are other websites, resources or products you’ve found useful and you think would be useful to others, please email them to us and we’ll include them: simon [at] highbloodpressurebegone.com

 

exercises to lower blood pressure - read our guideNOTE: This page is designed to be a companion page to Step 5 of our guide, ‘Lower Your Blood Pressure Naturally’. As such, it only contains supplementary resources rather than being a full discussion of activities which can improve your blood pressure.
For more information on exercises to lower blood pressure, you can further browse this website or, of course, buy the guide..!
Click here for details: Lower Your Blood Pressure Naturally – The Complete 9 Step Guide

 

ANOTHER NOTE: We’ve supplied Amazon links to those products that may be a little trickier to find, as Amazon is popular and convenient to use. However, Amazon aren’t known to be the most ethical company (we do not endorse them ourselves) so we recommend buying your healthy products in your local shops if you can!

 

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