Cardiovascular

High Blood Pressure

Relax vessels, support nitric oxide, and balance sodium.

Prevention

Key nutrients: Potassium, magnesium, dietary nitrates, omega-3, polyphenols; lower sodium.

Eat regularly: Beets, leafy greens, bananas, sweet potato, avocado, oily fish, garlic, hibiscus tea, dark berries, olive oil.

Daily movement, weight management, and limiting alcohol have outsized effects.

Garlic (aged extract)

FoodStrong evidence

600–1200 mg/day lowers systolic BP by ~8 mmHg.

Hibiscus tea

HerbStrong evidence

2–3 cups daily of strong infusion reduces mild hypertension.

Magnesium

MineralModerate evidence

300 mg/day modestly lowers BP, especially if deficient.

Beetroot

FoodStrong evidence

Juice (250 ml) raises nitric oxide and lowers BP for hours.

A note of caution. Natural doesn't mean risk-free. Herbs and supplements can interact with medications, affect pregnancy, or worsen certain conditions. Speak with a qualified clinician before starting a new regimen, especially if you take prescriptions.