L-citrulline is one of the little known (but extremely potent) high blood pressure treatments that most sufferers aren't aware of. And when it's combined with pomegranates and certain herbs, it's beneficial effect is multiplied. Here's everything you need to know about these terrific HBP remedies...
Article by Troy Sawyer (Certified Holistic Nutritionist, Health & Wellness Coach, Sports Nutritionist)
Updated March 21, 2023 -- This post contains affiliate links
Watermelon: Watermelon should be your number one "go to" food for reducing high blood pressure. It contains an amino acid called L-citrulline, which has been overwhelmingly proven to lower blood pressure quickly. In the American Journal of Hypertension, they published a study from Florida State University which showed L-citrulline was able to reduce and normalize blood pressure in all study participants who previously had high blood pressure. Head researcher, Dr. Arturo Figueroa, stated…
“Individuals with increased blood pressure and arterial stiffness – especially those who are older and those with chronic diseases such as type 2 diabetes – would benefit from L-citrulline in either the synthetic or natural (watermelon) form”. 1
You need 4-6 grams of L-citrulline a day to treat hypertension so L-citrulline supplements will be needed, along with eating and drinking plenty of watermelons and watermelon juice!
Pomegranates, Resveratrol and Grape Seed Extract: A recent study published in the Artherosclerosis journal showed that consuming 50 ml a day of pomegranate juice lowers blood pressure quite significantly.2 Another study published in the Metabolism journal found that resveratrol and grape seed extract (red grape skins and seeds) also help to lower blood pressure due to their high antioxidant content (antioxidants help dilate and strengthen blood vessels).3 These 3 foods must be consumed everyday in sufficient amounts to work so you'll need to eat plenty of red grapes and pomegranates (and drink their juices), along with taking Resveratrol and grape seed extract in supplemental form.
Cayenne Pepper: Eating or supplementing with cayenne pepper every day is one of the quickest ways to lower your blood pressure. Cayenne is a strong vasodilator, which means it expands and dilates the blood vessels, so blood flow is dramatically improved. This in turn takes the pressure off the arterial walls and the need for the heart to pump faster. Cayenne pepper is in fact so powerful that it can actually stop a heart attack in 90 seconds flat! It's also excellent for lowering high blood pressure instantly in an emergency situation (along with sucking on a lemon). You must have a full teaspoon of cayenne pepper in a glass of warm water for it to work, and it will be mighty hot to drink (you need to scull it down), but this is definitely one life saving remedy worth remembering! 6
To use cayenne pepper for lowering blood pressure, you can either make up this same drink and have it everyday (if you're use to eating spicy foods), or you can take the cayenne pepper capsules. Personally, I like the drink. I've been having this every morning for years now and I like the fact that it gives you a nice energy kick as well. I know others who prefer the capsules. They say they're much easier to take and don't burn your throat out!
It's all boils down to personal choice really.
Garlic: Garlic has been used for centuries to lower blood pressure, particularly mild elevated BP. It's best grown in your own garden and used fresh in your cooking. Odourless garlic capsules can also be useful if you don't like the taste or the garlic smell that's usually emitted through the pores of the skin after you eat it (at least you keep the vampires away I suppose).
Hawthorn: Hawthorn is another popular herb that's an effective remedy for high blood pressure. In fact, this is one of the standard treatments used by many traditional herbal practitioners.
Ginger: There's virtually no health problem that a little ginger can't help with. And HBP is certainly one of them. Simply make yourself a nice hot cup of ginger tea using 1 teaspoon of powdered ginger and enjoy. Ginger is also handy to have in an emergency situation too. For some instant relief from excessive high blood pressure, drink your ginger tea then suck on a lemon straight after. It works a treat!
Cinnamon: Cinnamon is an excellent and very safe remedy for high blood pressure that's been used for hundreds of years. And a recent study found that combining magnesium with cinnamon reduces your blood pressure more than if you just have the cinnamon on its own (so make sure you do this). 3
You can easily buy cinnamon in bulk from just about anywhere, however, make sure the cinnamon you purchase is Ceylon cinnamon and not the cheaper Cassia variety. Ceylon cinnamon is the one that lowers blood pressure and blood sugar levels so you need to get this right. For dosages, take a heaped teaspoon of the Ceylon powder twice daily washed down with some water (or whatever beverage helps you to get it down) Or for the capsules, simply follow the recommendations listed on the bottle.
Folic acid: Folic acid is known to lower blood pressure by reducing elevated homocysteine levels (read our “lower cholesterol naturally” section for more information on this). You can find folic acid supplements virtually anywhere - even at your local supermarket. For directions, see the listings on the side of the container.
Green tea: This powerful herb has been proven to prevent and treat a staggering number of health problems, including hypertension and elevated cholesterol and triglyceride levels. It’s no accident that the Japanese have the lowest rates of heart disease of any westernized country AND they're the biggest consumers of green tea. The best type of green tea is Matcha green tea, which contains some of the most powerful antioxidants found in any plant on earth. Quercetin, L-theanine and the epigallocatechin flavonoid are the top three and have all been proven to reduce HBP by relieving inflammation and constriction in blood vessels and arteries. For best results, drink 2-3 cups of Matcha green tea each day.
Vitamin D and Krill oil (omega-3s): Here's two more natural foods and nutrients that are currently producing some fantastic results with all kinds of health problems. And high blood pressure can certainly be added to their list (also read our “lower cholesterol naturally” section for more information on these powerhouse nutrients). In one study of roughly 600 men and 1,200 women, those with low vitamin D levels were three times more likely to be diagnosed with high blood pressure over the next four years than those with high vitamin D levels.4 And a Japanese study which appeared in the journal Hypertension, showed that the men and women who had the most omega-3 fatty acids in their diet also had the lowest rates of high blood pressure.5
Wild krill oil has been found to be one of the richest known sources of bio-available omega-3 so try and get a hold of this if you can. And according to vitamin D expert, Dr Cedric Garland, you need between 4000 and 8000 IU's of vitamin D3 per day (see this article) so make sure you get this amount. For krill oil, between 1000 and 2000 mg's is required each day for optimal results.
Blueberries and Goji Berries: Dozens of studies have been able to confirm that blueberries and goji berries help reduce high blood pressure and lower cholesterol and triglyceride levels.
Bottom line... These two little berries are one of nature’s masterpieces. If you want to enjoy overall good health and longevity (and normal BP), then be sure to eat these fruits on a daily basis.
Raisins: A recent study showed that eating raisins 3 times a day can significantly lower blood pressure. The study was presented at the American College of Cardiology's 61st Annual Scientific Session and is one of the first to actually prove beyond a shadow of a doubt that raisins can indeed reduce hypertension.7 So be sure to put this healthy food at the top of your list of high blood pressure remedies!
Light, Moderate Exercise: It's a known fact that if you're overweight then you’re more likely to suffer from hypertension. A brisk walk or cycling every day is a simple and easy way to lower your blood pressure and reduce high cholesterol and triglyceride levels. Find 30 every day. It’s not that hard!
Trans-fatty acids and Hydrogenated oils: These two substances are incredibly toxic and deadly to the body and will raise your blood pressure like nothing else! So you must completely avoid all foods that contain any hydrogenated oils or trans fats, no matter what. Some of these include margarine, vegetable shortenings (from processed foods), fried foods and commercially processed baked goods. Also, be sure not to overcook or fry foods with any type of cooking oil as these will produce trans-fats and free radicals (and whatever you do, never cook with margarine!) Use organic coconut oil instead as this type of oil doesn't go rancid and turn toxic. Remember, correct eating is extremely important for lowering blood pressure.
Excessive alcohol: Over time, alcohol can increase the risk of heart disease and raise blood pressure, so this practice is best kept to a minimum.
Smoking: This one speaks for itself, but unfortunately, smokers still need reminding (enough said).
Stress: Stress doesn’t just cause high blood pressure, it can literally kill you. If you’re in a highly stressful job but want to live to enjoy your retirement, get out now! Or you'll end up becoming just another statistic in the morgue.
Family history: Finally, we have the family history theory. We don’t believe in this one at all. It’s never actually been proven (which is why it's still just a "theory"). Of course, it’s very easy to blame high blood pressure on your family history, simply because it’s a disease that’s been so rampant for so many people for so long!
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