High blood pressure affects more than one in four adults in the UK – and many won’t even realise they’re at risk – according to the NHS.
The condition, otherwise known as hypertension, puts extra pressure on blood vessels and vital organs.
It increases the risk of deadly complications, including heart attacks, strokes and heart disease.
But, adding these spices to your diet could lower your risk of high blood pressure, a nutritionist has claimed.
Garlic
Garlic contains anti-inflammatory, antibacterial properties, that could help to reduce your blood pressure, according to Clinical Nutritionist Brenda Morales.
Fresh garlic cloves have a better hypertensive effect than processed cloves, she added.
“Garlic has the ability to lower your blood pressure by helping your blood vessels to relax and dilate, which allows blood flow more freely in the body,” said Morales.
“The recommended intake is four cloves of garlic [about four grams] a day to notice reduce blood pressure readings.”
Ginger
“ Ginger may help control blood pressure, as it has been shown to improve blood circulation and relax the muscles surrounding blood vessels.
“Commonly used in Asian foods, ginger is a very versatile ingredient.”
Ginger can be added to stir-fries, soups or vegetables dishes, she said.
Cinnamon
Eating up to one teaspoon of cinnamon everyday could lower blood pressure in diabetes patients, it’s been revealed.
The spice may also help to prevent heart disease, and treat diabetes itself, said Morales.
“Include more cinnamon in your diet by sprinkling it on your breakfast oats and in your coffee, for dinner try adding cinnamon to stir-fries, curries, and stews.”
Curcumin
Curcumin is the active ingredient in turmeric that gives curry it’s yellow colour.
The compound is a powerful antioxidant and anti-inflammatory.
“Curcumin is a powerful antioxidant with anti-inflammatory properties that help lower blood pressure by lowering the excess platelet aggregation that occurs in sticky, clot-forming blood.
“Try cooking with turmeric or if you wish to take curcumin as a nutritional supplement, try 500 mg daily, but do not take if you have gallbladder disease, gallstones, and kidney stones.”
Cayenne pepper
Capsaicin – a key compound within cayenne peppers – can boost circulation and reduce blood pressure, the nutritionist said.
Try adding cayenne pepper to your meals once or twice a week to lower blood pressure.
“Capsaicin creates the sensation of heat through a thermogenic effect that raises body temperature and boosts circulation in the area where it’s applied,” said Morales.
“It is also a natural blood pressure reducer and cardiovascular health supplement.”
Cardamom
Adding cardamom to your diet everyday for several months could significantly lower your blood pressure.
“You can include cardamom seeds or powder in spice rubs, in soups and stews, and even in baked goods for a special flavour and a positive health benefit.”
