Cook with Cardamom

iVillage: 10 Ways to Lower Blood Pressure Without Medicine

When folks with hypertension add 1/2 teaspoon of cardamom to their daily diets, it helps normalize their blood pressure in as little as 12 weeks, according to a study published in the Indian Journal of Biochemistry and Biophysics. This exotic spice is packed with plant compounds that keep the muscles of your heart and arteries relaxed, so pressure surges are less likely to occur, study authors say. Cardamom has a spicy, slightly citrusy flavor, and it’s a popular addition to meat, fish, rice, bread and even coffee in Swedish, Indian and Ethiopian cuisines.

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Sit up Straight

Slouching doesn’t only look bad but it’s also bad for your health . Surprising research at Britain’s University of Leeds proves that slouching when you sit can raise your blood pressure as much as 16 percent. The connection? Turns out there are nerves in your neck that send calming messages to your brain -- slouching squishes the vertebrae and discs in your neck, pinching those delicate nerves and hindering their function, study authors say.

Rx: Whenever possible, opt for seats with firm backs, keep your desk chair low so your feet rest on the floor, and place a rolled-up towel between the small of your back and the chair if you catch yourself slouched forward a lot.

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Cook with Cardam...

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Supersize Your T...

Sip 36 ounces of tea daily (that’s just three generous mugs), and you’ll cut your risk of hypertension by 65 percent, according to Tufts University researchers. Don’t know if you can stomach that much green tea? Switch it up! Despite all the hoopla surrounding green tea, black tea is made from the leaves of the same plant -- and Tufts researchers say it contains the same artery-relaxing antioxidants and is just as potent.

Tip: For best results, dunk the tea bag. University of Iowa research suggests you can double the concentration of pressure-lowering antioxidants in your cup if you dunk the tea bag up and down a few times instead of just letting it quietly steep.

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Ditch the Low-Fa...

The problem with processed foods that are low-fat -- or fat-free? In order to give them a decent texture and taste, manufacturers pack them with sugar -- a potent high blood pressure trigger, say researchers at Baltimore’s Johns Hopkins Hospital. “When your blood sugar surges, it causes damaging inflammation inside your blood vessels, and that speeds the buildup of artery-stiffening plaque, explains Jacob Teitelbaum, M.D., author of "Beat Sugar Addiction Now."

Forget about fat grams and simply weed out as much sugar as you comfortably can. Avoiding sugar-laden drinks, cutting back on desserts and switching to whole grain carbs can erase blood pressure problems for up to 77 percent of people in three months, say Johns Hopkins researchers.

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Season with Sesa...

When people with moderate to severe high blood pressure were given one ounce of sesame oil daily, their blood pressure plunged as much as 32 points in two months, and their need for pressure-controlling meds dropped 67 percent, according to recent study. Researchers’ best guess: The oil’s healthy polyunsaturated fatty acids and unique sesamin compound work together to relax blood vessel walls, preventing pressure spikes. You’ll find sesame oil in most supermarkets and can add it to stir fries, rice dishes, pasta dishes and more.

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Switch to Green ...

New research at the University of Sheffield, England, suggests switching your computer background so you’re regularly gazing at a photo of a beautiful beach, forest, field or other tranquil scene can lower your blood pressure as much as nine percent. Glimpsing nature increases your brain’s production of soothing alpha-waves, which calm your central nervous system and tamp down your production of the pressure-raising stress hormone cortisol, explains Jay Winner, M.D., medical director of the Stress Management Program at California’s Sansum Clinic.

Hanging a beautiful nature photo in a room you use regularly -- or opening the blinds if you’re lucky enough to have a soothing view -- also work.

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Sip Coconut Wate...

This mild tropical drink can lower blood pressure as much as 12 points for 71 percent of people, according to research published in the West Indian Medical Journal. Coconut water is packed with 1,500 milligrams of potassium per 20-ounce serving -- and this mineral helps calm the entire central nervous system, preventing artery-damaging blood pressure surges when life gets hectic, UCLA researchers say. Look for coconut water in grocery stores and whole foods stores.

Tip: Check the ingredients to make sure you’re getting pure coconut water -- some low-quality brands are loaded with sugar and are no healthier than soda. Smart picks include Zico, Blue Monkey, Vita Coco and Taste Nervana.

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Eat Watermelon

A Florida State University study suggests enjoying as little as three slices daily can stop prehypertension from ever turning into full-blown high blood pressure. The reason: Watermelon is the richest natural source of L-citrulline -- an amino acid that kick-starts your body’s production of a powerful artery-relaxing nitric oxide.

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Take Deep Breath...

Breathing slowly and deeply -- taking 10 relaxed breaths per minute, instead of the more common 16 -- helps women trim 14 points off their blood pressure in one month. “Calm breathing reduces production of stress hormones -- and that’s essential for keeping arteries relaxed and blood pressure in check,” explains cardiologist Nieca Goldberg, M.D., author of The Women’s Healthy Heart Program.

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Stock up on Spud...

According to researchers at Los Angeles’ Pacific Western University, savoring a tasty, filling potato every day (as long as you eat it mashed, boiled or baked -- not fried) helps 81 percent of people get their blood pressure under control (and with just half their usual prescription meds).

Tubers are packed with potassium, chlorogenic acid and tryptophan -- and these compounds work hand-in-hand to relax and open the blood vessels that nourish your heart. For top-notch blood pressure control, eat the skin, suggest Pacific Western researchers -- that’s where most of the potato’s nutrients are stored. Despite their reputation as fattening fare, a surprising study at Pennsylvania’s University of Scranton shows that even when people eat 14 golf ball-sized potatoes daily, they don’t gain a pound. Sorry, carb-haters.

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