Spice It Up! - The Proactive Health Management Plan
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Spice It Up!

4 Delicious Spices that lower blood pressure

You’ve stashed your salt shaker and might feel like eating will be bland and boring.  Nothing could be further from truth!  Culinary spices and herbs to the rescue!  They’re also are tremendously potent forms of medicine!  Make sure spices and herbs are in your refrigerator and spice cabinet.  No meal should be tolerated or dreaded; eating should be a feast of abundance and joy.

These 4 culinary herbs could also be thought of as a potent medicine chest full of treasure!

Turmeric Indians used it not only in their cooking but also as a medicine. Turmeric’s impressive medicinal properties have only recently been scientifically confirmed 5. Turmeric active ingredient is curcumin, which has powerful anti-inflammatory effects. The benefits curcumin has on blood flow and blood pressure are believed to be related to nitric oxide.

Supplementation of curcumin has shown to increase circulating nitric oxide, in some cases by up to 40% in just four weeks4.  However, to maximize the effect of curcumin in your system, please take this herb with plenty of BLACK pepper.

Garlic – studies3 suggest that garlic reduces blood pressure levels by increasing the dilation of blood vessels and reducing peripheral vascular resistance. Others indicate that garlic’s antihypertensive value may be related to its ability to prevent the digestive system from turning fat into cholesterol.

Eating one-half to one clove of garlic daily or taking a garlic supplement can reduce your cholesterol levels by about 9 percent to 12 percent. Numerous double-blind, placebo-controlled studies attest to garlic’s ability to lower serum cholesterol and triglycerides (by approximately 15 percent) while increasing HDL (“good” cholesterol) levels2.

Ginger – best known for flavoring gingerbread, sushi, and widely in Asian Cuisine. Research indicates it has hypotensive properties as well6.  Ginger demonstrates vasodilator and cardio-suppressant and stimulant effects in aqueous extract7.  Try ginger with lemon and honey in a delicious tea, or generously sprinkled on your baked sweet potatoes or stir fry with peppers and sliced beef.  Use powdered or grated fresh.

Cayenne – Cayenne pepper contains the compound capsaicin, which helps promote blood flow and circulation throughout your body, decreasing the stress on your heart associated with high blood pressure. Try adding 1 teaspoon of cayenne to your daily meals or add it to hot water for a spicy herbal tea.

Sweet Potatoes Marrakesh

Baked Sweet Potato

Grassfed butter, 2 Tablespoons

Turmeric

Ginger

Garlic

Cinnamon

Cayenne

No-Salt Seasoning

Bake potatoes at 375F for 45 minutes or until soft. Slit skin, mash lightly with fork.  Add butter, generously apply spices!  Add more potassium by pairing a fatty fish filet (rockfish, halibut or sockeye salmon) to further amp up your good fats for a great blood pressure lowering meal!

Start incorporating spices into your dishes and drinks!  It’s empowering to see them working and taste the difference they make in your cuisine.

References

  1. http://circ.ahajournals.org/content/94/10/2417.full
  2. http://www.drsinatra.com/eat-garlic-to-reduce-blood-pressure/
  3. http://onlinelibrary.wiley.com/doi/10.1111/jch.12473/full
  4. http://www.ncbi.nlm.nih.gov/pubmed/23142245
  5. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3633300/
  6. http://www.ncbi.nlm.nih.gov/pubmed/15613983
  7. http://www.ncbi.nlm.nih.gov/pubmed/16157513

TAGS:  Blood pressure, lower blood pressure

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