If you’re trying to find out how to lower blood pressure naturally, you’ve come to the right place. Fish oil is rich in omega-3 fatty acids, known to reduce inflammation and help lower blood pressure levels.
In this article
Garlic, on the other hand, contains allicin, a compound that promotes blood vessel relaxation and reduces arterial pressure. While using these two ingredients might sound simple, their effects on cardiovascular health are profound and well-supported by research.
In this guide, we’ll explore how fish oil and garlic significantly improve blood pressure and overall heart health.
How eating fish helps your heart
Before I make these suggestions, let’s rewind the clock to 1944. When the diet of Greenland Eskimos was studied for the first time, they were found to subsist on a really high-fat diet. They were eating seals and whale blubber—all stuff that was indigenous to their environment.
You would think by eating that copious amount of fat, they would be at higher risk for things like high blood pressure, cholesterol, and heart attacks, right? Wrong.
Despite the fact that most Greenland Eskimos eat half a kilogram of fish per day, they have one of the lowest levels of cardiovascular disease in the world. It’s pretty much the same today. Let’s take another trip, this time to Japan, which has one of the highest rates of smoking in the entire world.
[Read: The Okinawan Secret to Living Longer]
The Japanese Solution: High Intake of Omega-3 Fatty Acids
That’s certainly no good, yet their rate of cardiovascular disease is very low. In fact, it’s near the bottom in terms of very low incidence of cardiovascular disease. What’s going on there? Smoking is a big risk and contributing factor to heart disease. This is due to the free radical damage it creates inside the arteries that leads to cholesterol buildup.
How are they avoiding record highs of cardiovascular disease? More importantly, how are they keeping their rate so low? The answer lies in the coastal parts of the nation. The key is that they’re consuming high amounts of fish oil, or omega-3 fatty acids.
How does fish oil lower blood pressure?
Don’t worry; it’s entirely okay if you don’t like eating fish. That said, you absolutely shouldn’t avoid fish oil. It’s such a powerful way to lower blood pressure naturally that it should be criminal to avoid it.
The only people that I’m aware of who should be avoiding fish oil are people who naturally have very thin blood or are on blood thinners.
When researchers discovered that the Greenland Eskimos were eating copious amounts of omega-3 fatty acids, they also noticed that they tend to bruise pretty easily and that their blood would have a very tough time clotting when they got cut. That’s a sign of having of having a high amount of omega-3 in the diet.
If you’re not on blood thinners, then fish oil is very safe.
In 1993, a meta-analysis reviewed a lot of the literature on this very topic. They discovered that the omega-3 fatty acids in fish oil could reduce blood pressure.
The effective dosage you should be looking at is about 800 to 1000 mg of long-chain omega-3 fatty acids called EPA and DHA.
What is garlic’s effect on blood pressure?
If you’re vegetarian or vegan and can’t bring yourself to take fish oil, give flax oil or hempseed oil a try.
Flaxseed oil can be a really good source of omega-3 fatty acids; however, the conversion in the body of plant-based sources of omega-3 fatty acids into DHA and EPA is not as good as if you got it from fish oil.
[Try: Super Kale, Hemp and Flaxseed Oil Pesto via Cookie + Kate]
Hands down, fish oil is going to provide the biggest bang for your buck. Sure, it smells a little bit, but it’s amazingly powerful.
The second stinky way to lower blood pressure naturally is good, old garlic.
Sure, it smells pretty strong, but so many recipes call for it. There’s a way to sneak it into so many things you eat every day.
[Try: The Garlic Soup for Colds (Slow Cooker Recipe)]
And you absolutely should, because garlic is antibacterial and antifungal. Furthermore, one of the active compounds it contains is allicin, which has an incredible impact on your blood pressure.
In a 2008 study in the journal BMC Cardiovascular Disorders, a meta-analysis was published which reviewed 25 different scientific studies on whether or not garlic impacts blood pressure.
The results of that big meta-analysis were conclusively yes: Consumption of garlic every day, or at least several times a week, reduces blood pressure.
Other Natural Ways to Lower Blood Pressure
Besides fish oil and garlic, there are several other natural remedies that may help lower blood pressure effectively, as evidenced by various studies:
- Coenzyme Q10
- Vitamin C
- Long-chain omega-3s
- Ginseng
- Probiotics
- Lipoic acid
- Whole grains
- Potassium
- Vitamin E
- Polyphenols
- Vanadium
While there is considerable evidence supporting the use of these supplements for managing hypertension, it is crucial to consult with your healthcare provider before incorporating any new supplements into your diet
Sure, you might end up with a little bit of bad breath, but I think it’s worth it. Don’t you?
Frequently Asked Questions (FAQ)
Got more questions about fish oil and garlic for blood pressure? Check out some commonly asked questions about this topic:
Is it safe to take fish oil with high blood pressure?
Yes, fish oil is safe and can be beneficial for individuals with high blood pressure. It contains omega-3 fatty acids that help reduce heart disease risk factors. However, dosage and specific conditions should be discussed with your healthcare provider.
Can garlic quickly lower blood pressure?
Garlic can contribute to lowering blood pressure, but it does not typically work immediately. Consistent consumption over weeks or months is usually necessary to see significant changes in blood pressure levels.
How long does it take fish oil to lower blood pressure?
The effects of fish oil on blood pressure may take several weeks to become evident. Regular intake of the recommended dosage is important for seeing benefits in cardiovascular health, including blood pressure reduction.
How much garlic should you take for high blood pressure?
The amount of garlic recommended can vary, but studies often use aged garlic extract ranging from 600 to 1,200 mg per day, which has been shown to be effective in lowering blood pressure. It is best to consult with a healthcare professional for personalized advice.
Bottomline
These two natural remedies are so easy to consume on a regular basis that you really should find a way to work them into your diet. If you want to avoid costly medicine with all kinds of side effects, try these two stinky methods to lower blood pressure naturally!
