High blood pressure or hypertension is justifiably known as the silent killer. High blood pressure is often not felt by the person, but internally, it can be wreaking havoc in one’s body. High blood pressure can lead to various forms of heart disease, stroke, diabetes, kidney disease and more.

Most doctors prescribe medications to help their patients control their blood pressure. Over the past year, several of those medications have been recalled due to possibly containing harmful compounds.

I have high blood pressure that has recently increased due to the stress of a new job. I notified my doctor who increased my medication and my blood pressure is coming down, but it prompted me to do some research into other ways I can help reduce my high blood pressure and I found some helpful tips that I would like to pass on to others in hopes it may help them lower their blood pressure.

1- Garlic. Garlic is one of those things that you either really like it or really hate it, largely because of the odor. I’m one of those who love garlic, however, my wife isn’t. Therefore, I am turning to a garlic supplement. In fact, check out this report:

The present study evaluated the effects of garlic on blood pressure in patients with essential hypertension. Patients (n=210) with stage 1 essential hypertension were divided into 7 groups named as A, B, C, D, E, F and G. Each group comprised of 30 patients. Each patient in group A, B, C, D and E has received garlic tablets at the dose of 300/mg. 600/mg, 900/mg, 1200/mg and 1500/mg in divided doses per day respectively for 24 weeks while Group F & group G were given tablet atenolol and placebo respectively. Blood pressure readings were recorded at weeks 0, 12 and 24. Present study showed significant decrease in both Systolic and Diastolic blood pressure in both dose and duration dependent manner. In each garlic treated group, significant reduction in SBP and DBP (p<0.005) were observed when compared with atenolol (P<0.005) and placebo.

In fact, it was discovered that those who took 600-1,500 mg of aged garlic extract had their blood pressure lowered to the same extent as those taking Alenolol.

2- Whey protein. Dairy products containing a family of bioactive peptides in dairy called angiotensin-converting-enzyme inhibitors (ACE-inhibitors) were found to be effective in helping to lower blood pressure. Whey protein contains the ACE-inhibitor lactokinins, which has been shown to help lower blood pressure.

3- Hibiscus. Yep. Those gorgeous large tropical flowers have been found to help lower blood pressure. In one study, subjects were given either hibiscus tea or a placebo and it was found that those who took the hibiscus tea had their systolic blood pressure lowered. In another study, it was found that hibiscus tea helped lower both the systolic and diastolic blood pressure by 3.5 mmHG to 7.5 mmHg.

Other factors include losing weight, which I am in the process of doing with a goal of losing 1.15 pounds per week. Reduce salt or sodium intake, which means reading labels because you will be surprised how much salt is in so many common products, like ketchup which contains about 154 mg of salt. The recommended daily intake of sodium is only 1,500 mg. Increasing exercise and activity also helps lower blood pressure as well as reducing stress and the amount of alcohol consumed.

Bottom line? Have your blood pressure checked and take action if it is higher than 120/80.