lower blood pressure Archives - Amazing Health Advances

Dark Chocolate & Tea Lower Blood Pressure as Effectively as Medication

The AHA! Team — Mon, 21 Jul 2025 05:34:36 +0000

Cassie B. via Natural News – Decades of research involving over 5,200 adults shows flavanol-rich foods like dark chocolate and tea can lower blood pressure as effectively as medications, without harmful side effects. A major meta-analysis found flavanol consumption reduces systolic blood pressure by 3 mmHg on average — and up to 6 mmHg for those with hypertension — matching prescription drug results. Flavanols boost nitric oxide, improving blood vessel function naturally, with only 0.4% of participants reporting mild, temporary discomfort, which is far safer than pharmaceutical side effects. Experts recommend 400 to 600 mg of flavanols daily, achievable through dark chocolate (70%+ cocoa), black tea, and apples, offering a cost-effective, drug-free health boost. Beyond blood pressure, flavanols enhance cognitive function, insulin sensitivity, and heart health, proving whole foods outperform synthetic drugs for long-term wellness. The medical establishment and Big Pharma have long pushed expensive, side-effect-laden drugs as the only solution for high blood pressure, a condition affecting nearly half of American adults. But groundbreaking research spanning 80 years and involving over 5,200 adults reveals a far safer, more natural alternative: flavanol-rich foods like dark chocolate, tea, apples, and grapes. These everyday delights don’t just slightly improve cardiovascular health; they rival the blood pressure-lowering effects of prescription medications, all without the risks of Big Pharma’s chemical concoctions. The comprehensive meta-analysis, published in the European Journal of Preventive Cardiology, examined 145 clinical trials and found that participants consuming flavanol-rich foods saw systolic blood pressure drop by an average of 3 mmHg and diastolic by 2 mmHg. For those with elevated blood pressure, the reductions were even more dramatic—up to 6 mmHg systolic and 3 mmHg diastolic, matching the impact of common hypertension drugs. The science behind nature’s medicine Flavanols, plant-based compounds abundant in cocoa and tea, work by boosting nitric oxide production, which relaxes blood vessels and improves circulation. Unlike synthetic pharmaceuticals, which often come with debilitating side effects, these natural compounds deliver benefits with near-zero risk. Only 0.4% of study participants reported mild, transient discomfort like headaches or digestive issues, which is a pretty big contrast to the dizziness, fatigue, and kidney strain linked to blood pressure medications. Findings are encouraging “The findings are encouraging for those looking for accessible ways to manage their blood pressure and support their heart health through enjoyable dietary changes,” said lead researcher Christian Heiss, a cardiovascular medicine professor at the University of Surrey. Translation: You don’t need a prescription to harness these benefits—just a trip to the grocery store. The implications are explosive. If millions of Americans swapped even a fraction of their blood pressure medications for daily dark chocolate or tea, the pharmaceutical industry would lose billions. No wonder corporate-controlled media and medical gatekeepers downplay these findings. How to harness flavanols without Big Food’s tricks Not all chocolate is created equal. Milk chocolate and alkalized cocoa (common in mass-produced brands) are stripped of flavanols. To reap the benefits, opt for minimally processed dark chocolate with at least 70% cocoa content or raw cocoa powder. Similarly, black tea outperforms green tea in flavanol content, delivering up to 269 mg per cup. Kristi Crowe-White, a nutrition professor at the University of Alabama, co-authored the first U.S. dietary guideline for flavanols, recommending 400-600 mg daily. this can easily achieved with: 2 cups of black tea (538 mg) 30 grams of dark chocolate (30 mg) 1 apple (12 mg) Compare that to the cost and side effects of a monthly prescription. Nature beats pharmaceuticals… again This isn’t just about blood pressure. Flavanols also enhance cognitive function, reduce insulin resistance, and improve endothelial health—benefits no single drug can claim. While the medical-industrial complex profits from keeping patients dependent, the truth is clear: real food, not lab-made chemicals, holds the key to lasting wellness. As always, the elites would rather you ignore this. But for those willing to think independently, the solution is as simple as a square of dark chocolate and a cup of tea. Your heart will thank you. Sources for this article include: TheEpochTimes.com StudyFinds.org SciTechDaily.com To read the original article, click here

The post Dark Chocolate & Tea Lower Blood Pressure as Effectively as Medication appeared first on Amazing Health Advances.

How to Lower Blood Pressure: 5 Natural Ways

AHA Publisher — Fri, 12 Nov 2021 08:00:52 +0000

Dr. Josh Axe, DC, DNM, CN – Studies over the past 20 years have shown that the majority of people in economic developing countries have blood pressure numbers that are higher than they should be, with many experiencing high blood pressure. (1) In fact, there are millions of people all over the world who are struggling with high blood pressure symptoms, or hypertension. As of 2008, the prevalence of elevated blood pressure among adults over 25 years old was about 40 percent worldwide. Approximately 75 million American adults — that’s 32 percent, or 1 in every 3 adults — suffer from high blood pressure. (2) What Is Blood Pressure? Blood pressure is a combination of systolic and diastolic pressure. Systolic pressure represents blood force, or pressure, while the heart is beating and diastolic pressure stands for blood pressure when the heart is at rest. Systolic pressure is always the first or top measurement in a blood pressure reading. In a reading of 130/80, 130 represents systolic pressure and 80 represents diastolic pressure. In prehypertension, systolic numbers range from 120–129 and diastolic numbers are less than 80. Blood pressure ranges include:(3) Normal: Less than 120/80 mm Hg Prehypertension: Systolic between 120–129 and diastolic less than 80 Stage 1 high blood pressure: Systolic between 130–139 or diastolic between 80–89 Stage 2 high blood pressure: Systolic at least 140 or diastolic at least 90 mm Hg Numbers for stage 1 hypertension vary from 130–139 for systolic values and/or 80–89 in diastolic numbers. With stage 2 hypertension, systolic readings are 140 or higher and/or diastolic readings measure 90 or higher. Although both numbers are significant, after about age 50, the systolic number is most important. Only 10 percent of high blood pressure cases are due to secondary or identifiable causes such as medications, or conditions and diseases of other organs. (4) High blood pressure happens when the pressure on the arteries and blood vessels becomes too high and the arterial wall becomes distorted causing extra stress on the heart. Long term-high blood pressure increases the risk of stroke, heart attack and diabetes. Most Americans don’t even realize they have high blood pressure until serious problems arise. Results of high blood pressure include:(5) Arterial damage Aneurysm Heart failure Blocked or ruptured blood vessels Reduced kidney function Vision loss Loss of cognitive function: concentration, memory and ability to learn Metabolic syndrome: a cluster of metabolic disorders such as high cholesterol and insulin, atherosclerosis and increased waist size Frequently, there are no symptoms as blood pressure increases, but warning signs for very high blood pressure can include chest pains, confusion, headaches, ear noise or buzzing, irregular heartbeat, nosebleeds, tiredness or vision changes. Causes of high blood pressure include:(6) (7) A high-salt diet Emotional stress Alcohol Caffeine Smoking Obesity Inactivity Birth control pills Heavy-metal poisoning How to Monitor Your Blood Pressure You can monitor your own blood pressure at home using a home blood pressure monitor. The American Heart Association recommends using an automatic, cuff-style bicep monitor. Make sure you buy a monitor that has been validated and with a cuff that fits properly around your upper arm. Then follow these simple steps: (8) Don’t exercise, eat, drink caffeinated beverages, or smoke within 30 minutes of measuring your blood pressure. Sit still with your back straight and your feet flat on the floor. Follow your monitor’s instructions or ask your doctor how to use it correctly. Make sure you check your blood pressure at the same time each day. Check your blood pressure two or three times each time you sit down to measure it. Wait one minute in between each reading. Be sure to track your measurements, either writing them down in a journal or using an online tracker. You may be wondering how to lower blood pressure. Below are my top natural ways to lower blood pressure, and by the way, it should happen fast! Some plans can take months to see results. With my tips, some of which revolve around anti-inflammatory foods, you can see results in just one day. How to Lower Blood Pressure: 5 Natural Ways So, what are some natural ways to lower blood pressure? There are foods that reduce blood pressure, as well as supplements to lower blood pressure and lifestyle changes you can make. These high blood pressure home remedies are pretty easy to incorporate into your life. By slowly making these changes to your daily habits, you can create new, healthier routines and a much healthier you. 1. Eat a Mediterranean-style diet Thanks to foods such as olives and flax seeds, Mediterranean diets are very high in fruits, vegetables, sea foods and healthy omega-3 rich fat oils. A grain-free or a low-grain Mediterranean diet, naturally abundant with omega-3 foods, is ideal. Some of the top foods you want in your Mediterranean diet are olive oil, flax seeds, wild-caught fish (especially salmon) and a lot of fruits and vegetables, all of which will help lower your blood pressure naturally. 2. Start taking a fish oil supplement (1,000-2,000 mg daily) One of the main causes of high blood pressure is inflammation in the arteries over time. Study after study has shown consuming fish oil, which is high in EPA and DHA forms of omega-3 fatty acids, reduces inflammation in the body. So, taking a high quality, 1,000 milligram fish oil dose every single day with your meals is one of the best natural ways to lower blood pressure. 3. Use magnesium to loosen things up (500 mg before bed) The mineral magnesium is great because it helps relax your blood vessels and can have an immediate impact on naturally lowering blood pressure (and many people have a magnesium deficiency). So should you take magnesium supplements? Yes, and 500 milligrams daily is a great dose to start with to address your blood pressure issues. 4. Pump up your potassium An essential element, potassium — and high-potassium foods such as avocado and melon — helps counteract the effects of sodium and guard against hypertension. Some of the best potassium-rich foods include coconut water and bananas. Coconut water is a great choice if you want something a little bit sweet to drink throughout the day. Another delicious way to overcome potentially low potassium levels and naturally lower your blood pressure is to use coconut water as the liquid base for your superfood smoothie in the morning. Interestingly, potassium supplements are usually not as effective as simply eating foods high in potassium. It’s best not to take a potassium supplement in high doses unless otherwise directed by a doctor. 5. Maintain balance with CoQ10 Coenzyme Q10, more commonly known as CoQ10, is an antioxidant critical for supporting heart health. It’s crucial if you’ve ever been on blood pressure or, in particular, cholesterol-lowering medication. Two-to-three hundred milligrams of Coenzyme Q10 per day is a great, natural remedy for high blood pressure. Top Foods for a High Blood Pressure Diet One of the best things you can do to lower your blood pressure is to eat a healthy, high blood pressure diet. Read on below to find out more about what foods are good for high blood pressure. High fiber foods: Unprocessed foods high in fiber such as vegetables, fruits and seeds should be the basis of any healthy diet. If you’re wondering how can you stabilize your blood pressure, eating foods high in healthy fiber can definitely help. Low sodium foods: Excess salt consumption raises blood pressure. Limit your consumption to no more than 1,500–2,000 mg daily. High potassium foods: Potassium counteracts the effects of sodium and helps lower blood pressure. Include foods like melons, avocados and bananas. Omega-3 rich foods: Consume omega-3 rich foods like grass-fed beef, wild caught salmon, chia and flax seeds to reduce inflammation. 8 Foods That Reduce Blood Pressure: 1. Dark chocolate: Look for a dark chocolate that contains at least 200 milligrams of cocoa phenols, which can reduce blood pressure. 2. Garlic: Garlic and garlic supplements can help lower blood pressure and relax smooth muscles. Research on the health benefits of garlic is finding more and more miraculous effects. Among them, garlic seems to help thin the blood, prevent the blockage in blood vessels, and therefore lower blood pressure. 3. Spinach: Spinach is rich in magnesium and folate, which can help prevent high blood pressure and cardiovascular disease. 4. Sunflower Seeds: Rich in potassium, magnesium and healthy plant fats, sunflower seeds can help reduce cholesterol levels, open up blood vessels and promote healthy blood pressure. 5. Bananas: Bananas contain loads of potassium and fiber. 6. Tomatoes: Tomatoes are loaded with calcium, potassium, vitamins A, C, and E and lycopene. Compounds in tomatoes can lower cholesterol buildup in blood vessels and combat the development of hypertension in a variety of ways. Lycopene, one of the tomato’s most useful compounds, is activated by heat, so add tomatoes to your next chili or stew. 7. Broccoli: Broccoli has been found to have a whole host of beneficial health effects including high amounts of potassium and chromium that help regulate blood sugar levels and weight, both related to high blood pressure. 8. Melon: Melon is rich in potassium. Cantaloupe and watermelon are especially rich sources. Blood Pressure Foods to Avoid High sodium foods: Sodium raises blood pressure; avoid high sodium processed foods, pickles, olives or canned foods. Trans fats and Omega-6 fats: These fats increase inflammation and blood pressure and are found in packaged foods and conventional meats. Sugar: High sugar consumption is connected to high blood pressure. Caffeine: Too much caffeine can cause an increase in blood pressure. Alcohol: Narrows arteries and can increase blood pressure. Lifestyle Tips to Lower Blood Pressure So, are you wondering how to lower blood pressure besides changing your diet? Reducing stress can lower blood pressure. Some other natural ways to lower blood pressure include getting better sleep, scheduling in more free-time and fun, surrounding yourself with encouraging friends and exercising on a daily basis. Regular exercise and diet play a large role in the development (or not) of hypertension. Another one of the most detrimental components of the Western lifestyle is stress. Managing stress includes relaxation techniques such as deep breathing, yoga, journaling or art therapy. You can raise your blood pressure to alarming levels just by thinking or stressing about events. Imagined events have as much physiological effect as real ones. In fact, this is the basis of post-traumatic stress disorder (PTSD), and the improvement of performance in businessmen and Olympic athletic gains through visualization. (9) The best preventative measure to high blood pressure? A healthy lifestyle. It’s common sense, really. Essential Oils for Blood Pressure Another of the many natural ways to lower blood pressure is to incorporate some key essential oils into your daily lifestyle. Essential oils can lower blood pressure by dilating arteries, acting as antioxidants to reduce oxidative stress and by decreasing emotional stress. The most effective essential oils for lowering blood pressure are lavender, ylang ylang, clary sage and frankincense. Precautions Talk with your natural doctor about how to lower blood pressure naturally and safely. Check with your doctor before making major diet and exercise changes. If you’re taking any medications, you’ll also want to make sure there are no drug interactions with any natural supplements you plan to take. Final Thoughts Blood pressure is a combination of systolic and diastolic pressure. High blood pressure happens when the pressure on the arteries and blood vessels becomes too high and the arterial wall becomes distorted causing extra stress on the heart. You can monitor your own blood pressure by measuring your pulse rate. Try natural ways to lower blood pressure like dietary changes, stress relievers and exercise. Check with your doctor before making any major diet or exercise changes or trying new supplements. To read the original article click here.

The post How to Lower Blood Pressure: 5 Natural Ways appeared first on Amazing Health Advances.

Promote Your Heart Health by Eating More of THESE Vegetables

AHA Publisher — Wed, 19 May 2021 07:00:08 +0000

Damon Hines via NaturalHealth365 – When it comes to vegetables, springtime is best described as a rhapsody in green. Asparagus, pea pods, freshly foraged ramps, sorrel, toddler carrots, yardsticks of rhubarb … Farmers’ markets and market stalls overflow with mineral crunch, reminding customers long full of winter’s starch and iron that it’s time to gorge on the green. “Eat your vegetables” is common advice parents give their children, but it appears that while all vegetables are created edible, not all are created equal when it comes to nitrate-richness and promoting heart health. According to research conducted at New Edith Cowan University (ECU), just one cup of nitrate-rich vegetables each day can lower blood pressure and significantly reduce the risk of heart disease. The study, which took place in Denmark, analyzed the dietary habits and health of more than 50,000 people over a 23-year period. Make Space on Your Plate for THESE Veggies to Improve Your Heart Health So what vegetables are rich in nitrates? Leafy greens such as spinach, lettuce, arugula, and Chinese cabbage are high in nitrates, and non-leafy vegetables like radishes, celery, beet, carrots, and fennel also have a strong nitrate content. While a cup of “raw” vegetables is recommended to encourage heart health, researchers estimate that cooking vegetables reduces the nitrate content by 50%, which is still enough to promote a wide range of cardiovascular benefits. According to lead researcher, Dr. Catherine Bondonno, “the greatest reduction in risk was for peripheral artery disease (26 percent), a type of heart disease characterized by the narrowing of blood vessels of the legs. However, we also found people had a lower risk of heart attacks, strokes, and heart failure.” Don’t Be Fooled: The Difference Between All-Natural Nitrates and Added Nitrates Is Night and Day Nitrate is a confusing word. Chances are you’ve been warned to steer clear of nitrates in food, but that’s a blanket statement that needs deconstruction. Yes, synthetic nitrates such as potassium nitrate may cause health problems. These are the chemicals added as preservatives to processed foods like deli meat, cured meat, bacon, sausage, and hot dogs. According to the Environmental Working Group, when you consume synthetic nitrates or nitrites, your body breaks them down into a compound called nitrosamines, which have been linked to an increased risk of cancer. Vegetables and fruit, on the other hand, acquire nitrates and nitrites from the soil they grow in. Nitrates are part of natural mineral deposits, while nitrites are formed by soil microorganisms that break down animal matter. Vegetables and fruits are protein-rich and contain protective components like vitamin C, polyphenols, and fiber, which have all been shown to reduce nitrosamine formation. Load Up on Nitrate-Rich Vegetables to Protect Your Heart Globally, a staggering 17.9 million people die of heart disease each year. In the U.S., where heart disease is the leading cause of death for men, women, and most racial and ethnic groups, 655,000 people die per year. The numbers tell us one thing: It’s time to embrace the greens. If you want to promote heart health, eat a widely varied diet with plenty of nitrate-rich vegetables and avoid excessive amounts of processed meat. Sources for this article include: Medicalnewstoday.com BBC.com To read the original article click here. For more articles from NaturalHealth365 click here.

The post Promote Your Heart Health by Eating More of THESE Vegetables appeared first on Amazing Health Advances.

Improve Your Gut Health by Eating Just One of THIS Fruit a Day

AHA Publisher — Tue, 26 Jan 2021 08:00:29 +0000

Joy Jensen via NaturalHealth365 – Over the past few years, we’ve continually learned more about the exciting health benefits of avocados. Studies conducted on this fruit have found that they’re useful for regulating LDL cholesterol levels, lowering the risk of heart disease. Additional research shows that they help support immune function, may curb appetite, lower blood pressure, support healthy skin, and even help prevent certain types of cancer. The authors of a new study decided to investigate a different side of avocados, delving into their effects on the digestive system. Findings published in the Journal of Nutrition show that eating an avocado a day improves overall gut health drastically. 12-weeks Study Shows POWERFUL Benefits to Gut Health Study authors wanted to go beyond the obvious benefits of consuming avocados, like their ability to reduce cholesterol and make you feel full to focus on how they influence the gut. The study involved 163 people between 25 and 45 years of age who were overweight or obese but otherwise in good health. Broken into two groups, over 12 weeks, one group of people added an avocado to one meal a day. The second group of participants ate similar meals but did not have an avocado. Throughout the study period, all members provided fecal, urine, and blood samples and reported how much of their meals were eaten each day. At the end of the study, researchers discovered that the group eating an avocado daily resulted in more healthful microbes found in the intestines and stomach. Along with their ability to increase the healthy microbes in the gut, study authors also noted that avocados’ high fiber content makes them excellent for digestive health, too. Researchers noticed that, interestingly, the avocado group also excreted more fat in their stools, suggesting that they may not have absorbed as much energy from the foods they ate. Ready to Add an Avocado to Your Daily Diet? Here Are Some Simple Ways to Enjoy This INCREDIBLE Fruit Avocados are a mild fruit that’s easy to incorporate into both savory or sweet dishes. They’re a great addition to your favorite salads, can be added to sauces, and taste delicious stuffed with an egg and other ingredients. Of course, avocado toast is a favorite option for many avocado lovers, and they’re even delicious in smoothies along with protein powder and your favorite fruits. For those who aren’t fans of avocados, it’s possible to get probiotic nutrients in other ways. Eating yogurt is a popular way to get more good bacteria into your gut. Consuming more vegetables high in fiber like lentils, artichokes, broccoli, and chickpeas also benefit gut health. Chickpeas, in particular, contain a fermentable fiber that promotes gut health, and they are known for fighting heart disease and curbing the appetite, too. Sources for this article include: OUP.com MedicalNewsToday.com NaturalHealth365.com NaturalHealth365.com To read the original article click here. For more articles from NaturalHealth365 click here.

The post Improve Your Gut Health by Eating Just One of THIS Fruit a Day appeared first on Amazing Health Advances.