HIGH BLOOD PRESSURE
Description
Body System
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[52] Shayani Rad M, Moohebati M, Mohajeri SA. Effect of celery (Apium graveolens) seed extract on hypertension: A randomized, triple‐blind, placebo‐controlled, cross‐over, clinical trial. Phytotherapy Research. 2022 Jul;36(7):2889-907.
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1. Potassium: Potassium helps lower blood pressure by depleting sodium, reducing renin activity, and promoting blood vessel relaxation. These effects contribute to better regulation of blood pressure and support cardiovascular health.
2. Magnesium: Magnesium acts as a natural calcium channel blocker, increasing nitric oxide and improving endothelial function. Its ability to promote vasodilation helps regulate blood pressure and supports heart health.
3. Vitamin D: Vitamin D3 is linked to a lower risk of hypertension by supporting arterial flexibility and reducing arterial resistance. Adequate D3 levels promote heart health by helping manage blood pressure.
4. Coenzyme Q10 [CoQ10]: CoQ10 supports cellular energy production and enhances arterial tone, helping to regulate blood pressure and improve cardiovascular function.
5. Omega 3: Omega-3 fatty acids lower blood pressure by reducing inflammation, promoting vasodilation, and improving blood flow. They also support heart rhythm regulation and reduce triglycerides, enhancing cardiovascular health.
6. Vitamin C: Vitamin C helps lower blood pressure by improving endothelial function, reducing oxidative stress, and boosting nitric oxide production, promoting better blood flow.
7. Arginine: Arginine increases nitric oxide production, which helps relax blood vessels and lower blood pressure. This vasodilatory effect supports improved circulation and heart health.
8. Vitamin E: Vitamin E lowers systolic blood pressure by reducing oxidative stress and inflammation. Its antioxidant properties improve endothelial function, promoting vasodilation and better blood flow.
9. Calcium: Calcium helps regulate blood pressure by supporting muscle contraction and nerve function, which are essential for maintaining normal cardiovascular function and blood pressure levels.
1. Hawthorn Extract: Hawthorn boosts nitric oxide production, promoting vasodilation and improving blood flow. This action helps lower blood pressure and supports heart health.
2. Garlic Extract: Garlic stimulates hydrogen sulfide production, enhancing nitric oxide regulation and promoting blood vessel relaxation. This action helps lower blood pressure and supports cardiovascular health.
3. Beetroot Extract: Beetroot's nitrates convert into nitric oxide, dilating blood vessels and improving circulation. This effect helps lower blood pressure and supports heart function.
4. Green Tea Extract: Green tea's catechins increase nitric oxide production, dilating blood vessels and lowering blood pressure. This helps improve circulation and supports cardiovascular health.
5. Hibiscus Extract: Hibiscus, available as both a flower and an extract, is rich in polyphenols and flavonoids that promote vasodilation and improve blood flow. These benefits contribute to lower systolic and diastolic blood pressure, supporting heart health.
6. Berberine: Berberine, a compound found in goldenseal and barberry, helps lower blood pressure by improving blood vessel function and reducing inflammation. Its beneficial effects on cardiovascular health support overall blood pressure regulation.
7. Celery Seed Extract: Celery seed promotes vasodilation and reduces fluid retention, helping lower blood pressure. Its diuretic properties support better circulation and cardiovascular health.
8. Ginger Extract: Ginger’s bioactive compounds, like gingerol, relax blood vessels and improve circulation. This helps lower blood pressure and supports heart health.
9. Lavender Essential Oil: Lavender essential oil’s calming effects help reduce stress and lower blood pressure. Its relaxing properties promote better heart health.
10. Cayenne Pepper Extract: Cayenne pepper’s capsaicin promotes vasodilation and improves blood flow, helping to lower blood pressure. It may also reduce peripheral resistance, supporting cardiovascular health.
11. Chlorella: Chlorella improves arterial elasticity and boosts nitric oxide production, promoting vasodilation and lowering blood pressure. This supports better circulation and heart health.
12. Grape Seed Extract: Grape seed extract can reduce both systolic and diastolic blood pressure by promoting nitric oxide production and improving blood vessel elasticity.
1. Apple Cider Vinegar: Apple cider vinegar may help lower blood pressure by reducing the activity of enzymes like renin and ACE, which contribute to regulating blood pressure and supporting heart health.
1. Acupuncture: Acupuncture may help regulate blood pressure by stimulating key points like PC6 (Neiguan) near the wrist and LI11 (Quchi) near the elbow, balancing the autonomic nervous system and improving circulation.
2. Acupressure: Acupressure targets specific acupoints such as Taichong (LR3), located on the top of the foot between the first and second toes, Shenmen (HT7), located on the wrist crease, and Taixi (KI3), found just above the heel on the inside of the ankle. Stimulating these key points enhances blood circulation and may help reduce blood pressure.
3. Aromatherapy: Aromatherapy with lavender essential oil promotes relaxation, helping lower blood pressure by reducing stress and calming the nervous system.
4. Ayurveda: Ayurveda includes treatments like herbal supplements, dietary adjustments, and stress management techniques such as meditation and yoga to support heart health and reduce blood pressure.
5. Biofeedback: Biofeedback teaches individuals to control heart rate and blood pressure through relaxation techniques, helping reduce stress and improve cardiovascular function.
6. Massage Therapy: Massage therapy reduces muscle tension and improves circulation, promoting relaxation and helping to lower blood pressure. Focusing on areas such as the neck, shoulders, and upper back can enhance blood flow and reduce stress, contributing to better cardiovascular health.
7. Meditation: Mindfulness meditation lowers blood pressure by reducing stress and calming the sympathetic nervous system. This practice enhances relaxation, improves endothelial function, and supports heart health.
Supplements
Plant Extracts
Natural Compounds
Alternative Treatments
Symptoms & Signs
Causes
Inapropriate Diet, Lifestyle, Stress, Obesity, Heavy Metal Toxicity, Smoking
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How Nutrients Function
Amino Acids: Amino acids serve as the building blocks of proteins, crucial for muscle growth and repair. Additionally, they play key roles in maintaining proper pH levels, storing nitrogen, synthesizing hormones, and facilitating enzymatic reactions.
Antioxidants: Antioxidants protect cells from oxidative stress caused by free radicals, potentially reducing the risk of chronic diseases such as cancer and cardiovascular ailments. They safeguard DNA integrity, slow down aging processes, and support overall cellular health.
Electrolytes: Electrolytes carry charged ions essential for transmitting nerve impulses, regulating muscle function, and maintaining fluid balance. They are pivotal in supporting hydration, nerve signaling, and overall physiological balance.
Enzymes and Coenzymes: Enzymes catalyze biochemical reactions, while coenzymes assist in these processes by binding temporarily to enzymes. Together, they regulate digestion, energy production, immune responses, and various metabolic pathways.
Fatty Acids: Fatty acids serve as energy sources, structural components of cell membranes, and precursors to signaling molecules. Essential fatty acids, like omega-3 and omega-6, play critical roles in brain function, cardiovascular health, and inflammation regulation.
Fruit Extracts: Rich in antioxidants, vitamins, and fiber, fruit extracts offer numerous health benefits, including anti-inflammatory, anti-cancer, and immune-boosting properties. They also support digestive health and contribute to overall well-being.
Herbal Extracts: Herbal extracts contain bioactive compounds with various medicinal properties, including antioxidant, anti-inflammatory, and antimicrobial effects. They have been used traditionally to support digestion, immunity, and overall health.
Minerals: Minerals are essential for various physiological functions, including bone health, nerve transmission, and enzyme activity. They support overall health by ensuring proper cellular function and metabolic processes.
Other Nutrients: Other nutrients encompass a wide array of essential compounds crucial for various physiological functions. This category includes neurotransmitters and their precursors, which facilitate nerve signaling and are vital for central nervous system function. Additionally, naturally occurring structural components and biological detergents, such as phospholipids and bile salts, play critical roles in tissue repair, fat digestion, and overall bodily function. Phospholipids contribute to cell membrane integrity and fat emulsification, while bile salts are key to digesting and absorbing dietary fats. Hormones and their precursors regulate numerous physiological processes, including metabolism, growth, and reproduction. Furthermore, naturally occurring chemicals and metals play pivotal roles in enzymatic reactions, immune function, and overall health maintenance.
Vitamins: Vitamins are essential micronutrients that play diverse roles in supporting cellular processes, immune function, and overall health. They must be obtained through diet or supplementation to ensure proper bodily function.
Nutrients Explained In Nutritional Guide
Podcast Episodes To Listen To
Educational Videos To Learn From
Functional Lab Tests That You Might Consider
References
Things To Do
A person suffering from hypertension should apply the following dietary recommendations:
consume a whole-foods-based diet consisting of fresh vegetables, fruits, grass-fed lean meats, healthy fats, and moderate amounts of whole grains.
Include fiber-rich vegetables and fruit in every meal.
Vegetables and fruit are also rich sources of antioxidants, anti-inflammatory compounds, essential vitamins, and micronutrients.
include foods rich in omega-3 fatty acids, such as fatty fish, sea food, avocados, nuts, and seeds.
incorporate high-potassium foods, such as salmon, spinach, broccoli, beet greens, avocados, bananas, apricots, etc.
Eat high-magnesium foods, such as dark leafy greens, whole grains, nuts, seeds, etc.
Include olive oil and flaxseed oil in your diet. They are best for drizzling over salads.
Consume foods high in calcium, such as dark leafy greens, tahini, nuts, seeds, dairy products, etc.
Make use of fresh and dried herbs to season your meals.
Incorporate onions, garlic, and ginger into your diet for their numerous effects on high blood pressure.
Stay hydrated and drink mineral water.
Other recommendations include:
getting enough quality sleep.
stress reduction through the practice of mindfulness, meditation, or yoga.
regular physical exercise.
maintain a healthy weight.
blood sugar control.
spending time outdoors in a green area every day.
regularly monitoring blood pressure.
Things To Avoid
For hypertension, it is crucial to avoid:
processed, packaged, junk, and fast foods. They are high in sodium, trans fatty acids, sugar, refined carbohydrates, and food additives such as monosodium glutamate [MSG]. All of these ingredients contribute to high blood pressure.
refined carbohydrates, which raise insulin levels.
added salt. Added sodium is found in ready-to-eat foods, i.e., everything that has been processed. Sodium increases blood volume and contributes to changes in blood pressure.
sugar, which impacts insulin levels. High insulin is another contributing factor to high blood pressure.
alcohol, caffeine, sweet juices, and beverages.
fried foods.
Other things to avoid include:
being overweight and obese.
sedentary lifestyle.
smoking.
insufficient sleep.
chronic stress.