Lower blood pressure with garlic, fish oil, and CoQ10

lower blood pressure with garlic

Image by Francis Storr (flickr.com)

Yes, garlic can help to lower blood pressure. Which is a good thing because I love garlic and use it all the time in salad dressings and pasta sauces.

(More on how to lower blood pressure with garlic below.)

If garlic really isn’t your ‘cup of tea’ it’s available in a convenient supplement form. You can get garlic capsules that come with the benefits of natural garlic but without the delicious taste and aroma that some don’t care for.

Coenzyme Q10 – a useful supplement

Coenzyme Q10, or CoQ10, is a supplement that is getting popular lately as a supplement that can help reduce blood pressure levels.  It’s a powerful antioxidant and can help with migraine headaches too. Sometimes it is combined with hawthorn to increase its effectiveness.

I take hawthorn tincture every morning but haven’t tried CoQ10 yet. If anyone has noticed good results from Coenzyme please leave a comment.

Fish oils for lower blood pressure

Then there’s fish oil which is good for reversing high cholesterol or lowering blood pressure.  Fish oil helps to lower levels of the ‘bad’ kind of cholesterol (high density lipoprotein), which is good. Fish oil also contains DHA which helps the brain function properly, as well as lowering blood pressure. I take two capsules of cod liver oil (1100 mg in total) every morning.

Key vitamins and minerals for lower blood pressure

Calcium, magnesium, and potassium also help lower high blood pressure and unhealthy cholesterol levels.  Calcium also strengthens bones and teeth, while magnesium (they say) helps maintain your sense of calm and well-being.  Keeping adequate potassium levels in your blood is essential to balance the salt levels and keep your blood pressure down.

Folic acid (a B vitamin) is also important to help maintain healthy blood pressure levels and good cholesterol levels.  As well as helping to lower blood pressure, folic acid reduces the risk of heart disease and stroke. It can also promote better memory function. I can remember all this because I usually take a folic acid supplement at least one a week.

And of course – exercise…

On top of this healthy lifestyle of good food and supplements be sure to get some exercise. Go for a walk, stretch those muscles, smell the roses, say hi to your neighbors.

Here’s a little secret: Often I feel lazy. I don’t feel like exercising. But I force myself to get out there for a walk anyway. And you know what? Once I’m out there I really enjoy it and am glad I’m out.

Don’t let the thought of exercise put you off. Do it anyway and you’ll be happy you did. You feel better, more relaxed, and your blood pressure will only come down because of it.

Take care all,
Simon

Lowering your blood pressure with garlic – and many other easy home remedies

Update 2016: I’ve now produced a book, with my partner Alison, to guide you through the process of lowering your blood pressure naturally. We decided to create this book in order to make lowering your blood pressure simple – no more trawling the internet for bits and pieces of information – now everything you need to know is laid out for you in one place.

lower your blood pressure naturally with diet, exercise and relaxation - and garlic

Click on this pic for more information and/or to order

The book is in the format of nine steps, each of which is laid out in a straightforward easy-to-follow manner. You can take each step at your own pace – one a week, one a month – and improve your health to lower your blood pressure gradually and effectively.

There are so many things you can do to help lower your blood pressure without medications. As well as garlic, there are numerous other natural foods and drinks which affect blood pressure, and these are discussed in the guide.

The guide also covers the many different kinds of activities you can do which are also very effective for healthy blood pressure. These don’t involve being a yoga freak or gym warrior. In fact, one kind of exercise can even be done from the comfort of your couch!

And last, but certainly not least, the guide looks at the range of practices and techniques you can start to keep your stress levels down and relax more deeply – and lower your blood pressure this way too 🙂

Here’s a short excerpt from the guide on how to lower your blood pressure with garlic:

As well as warding off vampires, garlic can also protect you from high blood pressure. A substance called ‘allicin’ has taken much of the credit for this, but the sulphuric compounds which give garlic its distinctive smell, are now thought to contribute to its beneficial effects.

These benefits include protecting the lining of the arteries, relaxing blood vessels, and thinning the blood (so it can flow more easily, with less risk of clotting). Garlic may also help lower ‘bad’ cholesterol levels.

Studies show eating garlic or garlic supplements can lower blood pressure by 7-8%. Garlic has been used in various medicine systems through the ages. It’s antiseptic and strengthens the immune system and has found to be helpful in preventing and recovering from colds, and protecting against some cancers.

Aim to use at least a couple of cloves a day – more if you can.

Garlic works well with onions, as well as on its own and can also be used in a huge variety of dishes. Eating garlic raw is even better for you and you can use it in salads, salsas, salad dressings, dips, or even pickle it!

Garlic has to be chopped or crushed to activate many of its beneficial compounds, but these degrade quite quickly, especially with heat, so wait till the last minute before chopping/mincing the garlic.

There are also some delicious garlic-based recipes – but you’ll have to buy the book to read these!

Click here for more information (you can also download a sample chapter): Lower Your Blood Pressure Naturally – The Complete 9 Step Guide

 

Supplements That Help Reduce Blood Pressure

supplements that help reduce blood pressureHaving – or getting – healthy blood pressure is all about making sure your body has what it needs to keep itself in balance. It’s a bit like conducting an orchestra – many elements are needed!

Making sure you’re getting the large-scale nutrients like fibre, protein and fat is one thing, but it’s quite difficult to discern whether you’re getting enough vitamins and minerals. Although you need much smaller amounts of these, they are no less important – and for healthy blood pressure they are vital.

Potassium, calcium and magnesium are the minerals best known for helping to reduce or prevent high blood pressure, interacting to keep your blood vessels relaxed and dilated.

Of the vitamins, the antioxidant properties of vitamins C and E are known to protect the lining of your arteries, while the B vitamins and vitamin D work with other substances in the body to regulate blood pressure.

 

To supplement or not to supplement?

Is it necessary to take supplements though, or can we get enough of the essential elements from what we eat and drink?

That is the big health question. The debate has been going on for a while and shows no sign of stopping. Some argue that it’s impossible to get enough of the important vitamins and minerals from food, and that it’s necessary to supplement this by taking vitamin and mineral pills.

Others argue that the body can’t extract the right substances in the right form from supplements as well as it can from natural food, and so taking supplements is ineffective, and a waste of money. There is often research evidence to support both sides, depending on which supplement you’re looking at, so it’s difficult to generalise.

What is agreed, however, is that there is NO substitute for a healthy well-rounded diet, with a healthy adequately active lifestyle. With your health and food, everything is connected. Vitamins and minerals and other food substances interact with each other, and this affects how well they are absorbed and stored by the body, and how they work once in the body. So even taking one super-supplement in isolation won’t help much if you’re not getting enough of other substances that it works in concert with.

So the best approach is to build yourself a balanced varied diet – of real food, organic if you can. If you put some effort and attention into eating enough of the appropriate foods each day, there should be no problem with getting the nutrients and elements you need – in most cases. We know the body can effectively absorb nutrients from food – or relatively unprocessed foods anyway – and you’ll also save money on supplements.

Having said that, there are some things that it may be difficult to get enough of, or are just so important that you don’t want to take any chances – so for those, it’s beneficial to take supplements.

Also, if you’re travelling, or in some other situation where it might be difficult for you to maintain your ideal food schedule, then supplements can be a good temporary back-up.

 

Supplements that help reduce blood pressure

How much of each vitamin/mineral?

National health authorities usually give RDAs – recommended daily allowances – for each vitamin and mineral. So you want to at least be getting that much. These are based on just keeping most people in basic health though, i.e., preventing deficiencies, and don’t take account of specific health conditions, like high blood pressure. For optimal health – and to improve your blood pressure levels – you’re often best to take more than the RDA.

For example, the DASH diet (Dietary Approaches to Stop Hypertension) outlined by US health authorities, recommends that you get 500mg of magnesium daily (100mg more than the RDA), and of 1250mg a day of calcium (250mg more than the RDA).

Balancing supplements and diet

So consider the amount of something that you want to take. Some things are difficult to get enough of just from natural sources – vitamin D, for example – so it’s advisable to take a regular supplement that gives you at least your full RDA.

Some things you may just want to take a supplement as an extra – to supplement what you’re already getting from your diet. In that case, allow for that when figuring out how strong a supplement you want to take. If you’re eating a citrus fruit every day for example, you can take less vitamin C as a supplement.

Water-soluble and fat-soluble vitamins

You also have to take account of what kind of vitamin it is. Vitamin C and the B vitamins (including folic acid) are water-soluble, so can’t be stored by your body. This means you have to get these every day. They are also more easily flushed out from food, depending on how they’re stored and cooked (more below), so you do need to take more care to get enough of these vitamins.

However, if you’re taking supplements of vitamin C or B vitamins, there’s less risk of overdosing on them, because whatever the body doesn’t absorb it just passes out in your urine.

Other vitamins  – A, D, E, K – are fat-soluble so can be stored in your body’s fatty tissues and liver. This means they can build up in your body over time, and aren’t as easily lost from food, so it’s generally easier to get enough of these vitamins from your food. There’s also more danger of building up toxic levels of them if you take supplements in doses that are too high. In general, you don’t need supplements of these vitamins – except for vitamin D, which we almost always need more of!

Everything in moderation…

Vitamins and minerals interact with each other in various ways. Some affect how well others can be used and absorbed by the body and/or how well they work in the body. Some work interdependently. The levels of some affect the levels of others.

Overall, your health depends on vitamins and minerals working in balance with each other. So be careful of suddenly taking very high doses of one thing as it can upset that balance, and can cause you to be depleted of other vitamins and minerals, or reduce their efficacy.

As with many foods and drinks, moderation is key….

PLEASE NOTE: Many of these vitamins and minerals can also interact with other medications. In general, if you are getting them from your diet, there are unlikely to be problems. However, if you’re on any medication or have specific health conditions, best to talk to your doctor/a healthcare professional before starting supplements, to make sure there won’t be any unwanted interactions or effects.

 

Which are the best supplements to buy?

Not all supplements were created equal so it’s important to buy a high quality supplement. If you’re going to spend the money to get a supplement, then don’t waste it on a poor quality one that won’t actually help you.

This is a bit easier said than done sometimes though! Even supplements of the same basic ingredient come in different forms. The supplements can contain different amounts of the main ingredient, contain the main ingredient in different chemical forms, and also have different other ingredients. All of these affect how well the ingredient can be absorbed and used by your body.

Which form is best is specific to each kind of supplement, and often there is some disagreement over this. The best thing is to decide which supplements you want to take – narrow it down to the most important – and then do a bit of research: sometimes the staff of the health food or supplement store are a good source of knowledge, or ask a health professional – your doctor, or a nutritionist or suchlike.

Aim to find which are the best brands – those which are known for making good quality supplements. Price isn’t always an accurate guideline, but the super-cheap supplements may not be as effective. If you’re going to take it, make it count.

 

Everything you need to know about the supplements which reduce blood pressure

To be sure you’re taking the best supplements for your needs, why not consult our new book:

Lower Your Blood Pressure Naturally – The Complete 9 Step Guide

As well as guidance on the key supplements to take for lower blood pressure, there is a detailed list of all the main supplements that help reduce blood pressure, with information on why they help lower blood pressure, how much to take, and the best form to take them in, and more. Everything you need to know!
lower your bp naturally
Lowering your blood pressure naturally is not just about taking supplements though, of course.

What you eat and drink, how fit and active you are, and how stressed you are all crucially affect your blood pressure.

Lower Your Blood Pressure Naturally looks at all these factors and shows you how to make easy, effective and enjoyable changes in your lifestyle which will lower your blood pressure – and keep it low.

These changes are laid out in nine easy-to-follow steps. 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).

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.

Where Can I Buy Alistrol?

The best place to buy Alistrol is from CLE Holistic Health who make Alistrol, here: Alistrol website

Firstly, at this official Alistrol website, you can often get special discounts and deals.

For example, at the moment, they’re offering $20 off when you buy one bottle, so it’s $69.95 rather than $89.95.

They’re also doing a three for two offer – buy two, get one free, at the $69.95 per bottle price (this offer appears once you’ve added one bottle to your shopping cart).

A bottle is about a month’s supply.

Their website doesn’t say how long this offer is on for. So don’t delay, I guess.

The second reason to buy Alistrol direct from CLE Holistic Health is that they offer a 30 day money-back guarantee. So you can actually try Alistrol for a few weeks and see how it works for you. And get your money back if you decide it’s not working or it’s not worth it.

Apparently in tests most people experienced reductions in their blood pressure within a month, so taking Alistrol for a few weeks could be long enough to see if it’s starting to make a difference.

For more information and to order, click here: order Alistrol

 

Other questions about buying Alistrol?

If you’re thinking about buying Alistrol for the first time, here are a few other things you might want to know.

1. What is Alistrol exactly?

Alistrol is a herbal supplement which you can take daily to lower high blood pressure. It’s made of four naturally occurring ingredients which have been used in China and India for centuries for lowering blood pressure and keeping your heart healthy.

These are garlic seed, hawthorn berry, daikon seed (daikon is a kind of radish) and Chinese holly leaf.  So each Alistrol pill contains extracts of these.

Alistrol ingredients

 

2. Does Alistrol work?

There have been numerous clinical studies done with the different ingredients of Alistrol, showing that they do in fact help to lower blood pressure.

Their website also gives details of one study which showed Alistrol lowered the blood pressure of test subjects after just a few weeks.  Plus Alistrol’s been around since 2001, and the informal feedback we’ve heard seems pretty positive too (see our post Alistrol review).

 

3. Does Alistrol have any side effects?

where can I buy Alistrol?So far, no side effects have been reported – giving it a huge advantage over conventional blood pressure medication.

This means there’s no risk to taking Alistrol and the Alistrol website states that it’s safe to take with other medications (disclaimer – I can’t vouch for that myself though, so if you’ve any concerns then check with your doctor before taking anything new).

 

4. Should I buy Alistrol – what if it doesn’t work for me?

Everyone’s different, so of course there’s no guarantee any pill – natural or pharmaceutical – will work for you. But the company that makes Alistrol does offer a 30-day no-questions-asked guarantee.

So you can try it for a few weeks, and if you don’t see any improvement in your blood pressure, then you can send what’s left back and get a full refund (minus shipping costs).

Here’s the link again for more info and to order: Alistrol online

 

Lower your blood pressure naturally (for less cost)

There are actually many natural ingredients that lower blood pressure, in addition to the four ingredients found in Alistrol. For most of them, you don’t need to take them in supplement form – you can just incorporate them into your meals. They’re not expensive or hard to get hold of either –  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 a simple and proven strategy to lowering your blood pressure and keep 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.

Hawthorn for lowering blood pressure

Hawthorn for high blood pressure

Hawthorn for lowering blood pressure has become increasingly popular lately and for good reason – it works. But using Hawthorn for high blood pressure is no fad. It’s been a well-trusted cure for hundreds of years.

Hawthorn trees and Hawthorn tincture

Hawthorn for lowering blood pressure

Welsh Mountain Hawthorn

Hawthorn is one of the three sacred trees of the Irish and has always played a big role in Celtic folklore. As a symbol of protection a cutting was placed on doorways to ward off evil. Ribbons were also placed on the tree as decorations on May Day.

Although Hawthorn don’t grow very large they are tough and can live for up to 400 years. Today the Hawthorn is found clinging onto the mountainsides here in Wales and is often used as a hedgerow shrub.

Hawthorn for lowering blood pressure

hawthorn-for-lower-blood-pressure-diyThe hawthorn berry has long been regarded as a ‘heart herb’. Tinctures and teas made from it has been used to relieve stress and strengthen the heart by the Druids.

Modern science backs these beliefs. Hawthorn has a mixture of phenols that strengthen the heart, lower cholesterol, reduce resistance in arteries, and lower blood pressure. It acts as a vasodilator – helping the arteries to relax and widen and let the blood flow more smoothly with less pressure.

One Iranian study showed a significant decrease in blood pressure over a three month period of using Hawthorn. The effects of Hawthorn build up over time if taken regularly. Hawthorn’s cardio-protective effect actually gets stronger over time.

Do-it-yourself hawthorn for lower blood pressure

Hawthorn (using the berries and flowers) can be taken as a tea or a tincture. I take it every morning – 25 to 30 drops of tincture in a glass of water. You can buy Hawthorn tincture at most good health food shops. Or you can make your own:

To make Hawthorn tincture pick the flowers in the May/early June and/or the berries in late September/October. Place the berries and/or flowers in a jar and fill the jar with a spirit of 50% to 60% volume alcohol.

Strong vodka is usually recommended but I have used moonshine with good results. Leave the mixture for 2 – 4 weeks out of direct sunlight. Then strain it and dispose of the solid stuff. Store the tincture in small dark bottles with a dropper for easy access and use.

Take 25 – 30 drops of Hawthorn tincture up to three times daily for cumulative and beneficial results and lower blood pressure.

If you have enough tincture left over from the year before, you can use it to extract the goodness from another picking of Hawtorn flowers and/or berries.

Consider Hawthorn a powerful ally in your quest for lowering blood pressure and restoring good health. Taken with a health diet and ample exercise and you should see your blood pressure come start to come down in no time at all.

Personally I prefer using just the Hawthorn berries to make the tincture as they are simpler to pick and use. It’s also easy to see when the mixture is ready to be strained. When the dark red berries have turned white, the heart tonic phenols are in the liquid, not the berry and it’s time to separate the two into tincture and compost.

Avoid leaving the berries too long in the alcohol. If you leave it too long (over 3 or 4 months) it will just turn into a mushy jelly unsuitable for use.

P.S. If you do make your own hawthorn tincture, don’t eat the berries while you’re picking as their seeds contain cyanide!

More herbs, foods, drinks, exercises, tips for lowering blood pressure

By the way, if you need to lower your blood pressure starting today, and want to accomplish it without taking medications it’s not as hard as you may think.

lower your blood pressure naturally with diet, exercise and relaxation - and garlicYou can just follow the 9 steps in our new guide to get back to healthy blood pressure the way nature intended it.

Lower Your Blood Pressure Naturally is a comprehensive guide to the many things you can do to lower your blood pressure, such as changing some of what you eat and drink, being more active, and learning to relax more deeply and deal with stress better.

The guide is laid out in a step-by-step format which you can take at your own pace, so that it’s easy to follow, fun to read – and it works.

Lower Your Blood Pressure Naturally also includes the Breathe-Slow slow breathing program. Slow breathing has been proven to be the fastest way to lower blood pressure, although to keep up the effects you need to do it regularly. Breathing slowly for fifteen minutes or so is simple but tends to be one of these things that’s easier said than done… So the Breathe-Slow audio tracks guide you through it for maximum blood pressure-lowering effects.

I would personally endorse the Breathe-Slow program too. I do a 15 minute slow breathing exercise most nights before bed. It’s very relaxing and even in the span of 15 minutes my blood pressure will drop 10 points or more.

Click here for more details: Lower Your Blood Pressure Naturally and Breath-Slow audio tracks

 

Lower Your Blood Pressure Naturally: Step 2

natural ways to lower blood pressure

This page is a companion to Step 2 of our book – Lower Your Blood Pressure Naturally – The Complete 9 Step Guide – out now for just $27 (£17)

 

Starting The Day Right

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)

Ou 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 procyanidis, so these could 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:

https://highbloodpressurebegone.com/lower-blood-pressure-with-hawthorn/

 

Vitamin and Mineral Supplements

For more detailed information on supplements, the University of Maryland has an excellent website giving comprehensive information about a range of supplements and herbal treatments:

Complementary and Alternative Medicine Guide

 

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

 

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:
admin@highbloodpressurebegone.com

 

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!

Vitamin D and High Blood Pressure – and Sunshine!

vitamin D and high blood pressureYou might not have thought much about vitamin D and high blood pressure, or about vitamin D at all really, as it’s not been one of those vitamins that’s had a lot of press.

That’s all changing now though, as medical researchers come out with more and more studies showing how vital vitamin D is for many key aspects of our health, including healthy blood pressure.

Now,it’s long been known that vitamin D is important for a strong immune system and healthy bones. However, over the past decade, medical researchers have been increasingly discovering how important it is for a whole range of bodily processes, including the cardiovascular system and blood pressure.

Unfortunately, the other thing medical researchers have been discovering is how many of us are deficient in vitamin D. And it’s clear now that there’s more of a connection between lack of vitamin D and high blood pressure than previously thought.

 

‘D-ficiency’

Currently, it’s estimated that over a billion people around the world are seriously lacking vitamin D, which includes many in the US and Northern European countries.

Unlike the other vitamins and minerals, vitamin D is not something you can get enough of through food and drink – you have to make most of it yourself, from sunlight. The problem is that most of us don’t get enough sunlight, or enough of the right kind of sunlight.

This isn’t just relevant for blood pressure. Low levels of vitamin D are associated with increased risk of common cancers (breast, colon, prostate), osteoporosis, infectious diseases like colds and flu, auto-immune disorders like MS, as well as heart disease and high blood pressure.

 

Vitamin D and high blood pressure

Vitamin D helps regulate blood pressure by balancing the renin-angiotensin system, and insufficient vitamin D often means that this system is over-activated, increasing the risk of heart attack, stroke, and high blood pressure.

Vitamin D is also necessary for your body to effectively absorb calcium. Calcium works with magnesium to promote healthy blood pressure, and calcium is important for strong healthy bones.

(Lack of vitamin D, and calcium are also associated with higher risk of bone problems like osteoporosis. These problems often don’t develop until later in life so getting enough vitamin D now can keep them at bay.)

 

What is enough Vitamin D?

The US Food and Nutrition Board recommends a daily intake of 600 IU (15 mcg) for children and adults, going up to 800 IU (20mcg) once you’re over 70. However, many medical researchers believe these guidelines are too conservative, especially for those dealing with chronic health problems like high blood pressure.

You’re better to aim for 1,000 IU (25 mcg) of vitamin D daily (which is still well within the safe upper limit set by US health authorities of 4,000 IU).

 

How to get enough Vitamin D

It’s pretty much impossible to get enough vitamin D from the food you eat.

The main food source is fatty fish – catfish, herring, mackerel, salmon, sardines, tuna, or fish liver oil. A 100g / 3.5 ounce serving of fatty fish still only gives you about 250-400 IU – only a quarter of what you need.

Eggs also contain a little vitamin D. Some foods, like milk, are sometimes fortified with vitamin D. If you’re vegan, the few plant sources include alfalfa and portabella mushrooms. Oh, and you can also get it from the liver and fat of seals and polar bears, if you live up north.

So you need to rely on the two other sources: sunshine and supplements.

 

sunshine high blood presure cureSunshine

As far back as we can delve into human history, humans have worshipped the sun. Almost all religions have had solar gods, and in many societies, rulers were said to be descended from the sun. Now we mostly associate sun worshipping with the quest for the perfect sun tan. Yet that’s often seen as dangerous, as we come to understand the risks of getting skin cancer from over-exposure to the sun.

Yet, ironically, avoiding exposure to the sun through fear of skin cancer can increase our risks of developing other cancers. This is because vitamin D helps inhibit abnormal cell growth, and studies show vitamin D helps protect against breast, prostate and colon cancer.

So now we often have the opposite problem – not getting enough sun! This is often partly because we don’t go out in the sun without some kind of sun protection, but also because we tend to live more indoor lives than in the past – spending more time in houses, offices, cars.

Solar therapy

Until the 50’s, heliotherapy – giving patients controlled doses of sunlight – was an accepted medical practice, and people flocked to sanatoriums in the sunny Swiss alps to sunbathe and get fresh air.

Nowadays, getting out in the sun is recognized as being healthy again. The US National Institute of Health (NIH) now recommends some sun exposure as important for generating vitamin D. And a Dutch study found that exposing people to sunshine increased their vitamin D levels and lowered their blood pressure.

So get out and soak yourself in the sun… Yes, this can be done safely.

A short sun-bath

In general, you’re aiming for about 10-15 minutes in the sun, unprotected –  without sunscreen, and with as little clothing as possible! Expose as much of your body as you can – at least your face, arms, and hands, preferably legs too.

A good guideline is to get enough sun to start to give you a very light tan, but without any skin reddening (roughly about a quarter of the time it would take for you to start to get sunburned).

However, it’s very important to be out in the right kind of sunlight, and this depends on the time of day, and your latitude.

Types of sunlight

There are two types of sunshine – UVA and UVB. UVA is present all day long as the sun shines abut its UVB that provides the best doses of Vitamin D. UVB is only accessible when the sun is shining at a high degree through the earth atmosphere so it isn’t blocked by the ozone layer.

What this means is that the higher latitudes you live the less UVB there is present both before and after noon when the sun reaches its highest level. This shorter window is even more acute in the winter.

The best type of sunshine is direct sunlight around noon (which is 1 pm if you are in Daylight Saving Time/British Summer Time). This is when you will get your best dose of Vitamin D providing UVB rays. Try to get outside and get it direct as clouds, smog, fog, even glass will significantly reduce the amount of UVB that gets through.

 

Lower Your Blood Pressure Naturally (for Life)

Getting enough vitamin D 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) 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.

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.

Hawthorn to Lower Blood Pressure

hawthorn to lower blood pressureYou might have been passing hawthorn trees every day but never thought of using hawthorn to lower blood pressure.

Hawthorns are short trees, or actually tall shrubs, that often grow beside rivers or at the edges of meadows and fields, in sunny wooded areas. They look quite distinctive – gnarled and thorny, with small bushy leaves, a bit like oak leaves in shape. They’re one of the first trees to flower in the spring, with creamy white blossoms, which then become clusters of dark red berry-like fruits in the fall.

In Scottish and Irish folklore, the hawthorn tree is associated with fairies, marking the entrance to the ‘Otherworld’, and was once said to heal a broken heart. Although in modern times its fairy associations may have weakened, it is now once more associated with healing the heart.

 

How does hawthorn work to lower blood pressure?

It’s been at least two thousand years that people have been using hawthorn to lower blood pressure, as it was used in various cultures around the world as a heart tonic.

Hawthorn’s latin name, Crataegus, means strength, and hawthorn is known to strengthen the heart, as well as being good for the cardiovascular system as a whole: studies show that hawthorn increases the flow of blood in the heart, strengthens its muscle and nerve signals, improves circulation in general, and lowers blood pressure in turn.

Hawthorn is also rich in antioxidants – especially flavonoids – which act to relax the blood vessels around the heart and elsewhere in the body, improve blood flow and protect the heart and blood vessels from damage and fat build-up, keeping them in healthy condition.

The effects of hawthorn to lower blood pressure are indirect as well: it can lower the levels of cholesterol and fats in the blood, and is also known for its relaxing or sedative effect, making it helpful to counter stress, nerves, anxiety, and general tension. This relates to its traditional use healing emotional issues of the heart – it can soothe and ease, as well as strengthen and protect.

 

Start taking hawthorn, and keep taking it

The beneficial effects of taking hawthorn to lower blood pressure and help the cardiovascular system are not immediate though. The effect is cumulative, building up gradually, so may take over a month to be noticeable. For example, studies from the US and Iran show taking hawthorn significantly reduced blood pressure – over several months.

So start taking hawthorn now – and keep taking it. It’s all around a good tonic for your heart, blood vessels, and nerves, and its effects get stronger with sustained regular use.

 

How to take hawthorn to lower blood pressure

The leaves, flowers and fruits (haws) of the hawthorn are all edible and full of the good stuff.

The leaves of the hawthorn, when still tender, are lovely in spring salads, and the flowers are edible too – and you can make a tea from them. However, the easiest way to take hawthorn to lower blood pressure is to take hawthorn in the form of capsules or liquid tinctures.

A preparation that’s made using the whole plant is the best thing, to get the maximum effectiveness of all the substances of hawthorn acting together. However, most capsules and tinctures on the market are made either from the berries or the leaves and flowers. The leaves and flowers are believed to contain more of the antioxidants than the berries, so aim for those, although any good quality hawthorn supplement will be good

There are no official recommendations for the amounts, although studies have safely given participants up to 1800mg a day. Advocates of hawthorn generally recommend about 100-250mg of a hawthorn supplement, with at least 10% procyanidins (a key group of antioxidants), two or three times a day.

For example, Nature’s Way make ‘Heart Care’ tablets with 80mg hawthorn extract from the leaf and flower and lots of procyanidins, so that could be a good starting point.

Hawthorn Extract pills
Amazon US:
Amazon UK

 

Hawthorn tincture

You can buy hawthorn tinctures in some health food shops. However, if you’re near any hawthorn trees, you can easily make your own. This is what I do, being lucky enough to live close to many hawthorn trees. You can pick the flowers in the May/early June and the berries in late September/October.

Place the berries and/or flowers in a jar and fill the jar with a spirit of 50% to 60% volume alcohol. Strong vodka is usually recommended but I have used moonshine with good results. Leave the mixture for 2 – 4 weeks out of direct sunlight. Then strain it and dispose of the solid stuff. Store the tincture in small dark bottles with a dropper for easy access and use.

See my video about how to make your own hawthorn tincture

Then take 25-30 drops in a glass of water up to three times a day. For tinctures it’s best to take it about 15 minutes before eating, and hold it in your mouth for a few seconds, as your saliva helps it be absorbed.

And think about how happy your heart is 🙂

PLEASE NOTE: Hawthorn is known to interact with some blood pressure and heart medications (beta-blockers, calcium channel-blockers and digoxin) so talk to your doctor before starting to take hawthorn if you’re on prescription medications.

 

Lower your blood pressure naturally (for less cost)

In addition to hawthorn, 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.