– Blood flows inside the arteries and carries oxygen to the various organs and then returns to the lungs through the veins where it is loaded with oxygen to return to the heart to pump inside the arteries again.
– The blood pressure is the force applied by blood to the walls of the arteries while it is running through the body. There are two types of blood pressure that appear when measuring it: The systolic blood pressure which is the force of pumping of the heart muscle (the upper reading), and the diastolic pressure which is the strength of resistance of the blood vessels (the lower reading).
– Blood pressure will be considered as high when one or both of them exceed 140 for the systolic and 90 for the diastolic one and if it raises over three consecutive measurements within a few days, the patient is then diagnosed with high blood pressure.
– Some of the factors contributing to high blood pressure include low physical activity, obesity, high cholesterol, diabetes and smoking

Healthy Foods:

  1. Potassium-rich foods include the most fruits (best of which are dates, bananas, oranges, and mangoes), leafy vegetables (lettuce, cabbage, turnips, spinach) and potatoes. Potassium helps reduce sodium levels and reduce blood pressure.
  2. Foods rich in calcium include low-fat dairy, dried fruits and sesame seeds.
  3. Foods rich in magnesium include whole grains, seeds, figs and dark greens.
  4. Fatty fish, such as herring, sardines, salmon and tuna contain omega-3 fatty acids that protect the heart and arteries. Eating fish twice a week is advised.
  5. Soy products include soybeans, tofu and soy protein
  6. Dark chocolate: Cocoa is one of the best foods to lower blood pressure.
  7. Garlic & Onion: Blood pressure is lowered with these two healing herbs.
  8. Foods rich in flavonoids: They are a group of antioxidants. One study has proved their effectiveness in lowering blood pressure and the best sources are: pomegranate, berries, pistachio, and Rooibos tea.
  9. Beets: Researchers at Queen Mary University in London found that patients with high blood pressure experienced a marked improvement in blood pressure in just 24 hours after drinking beet juice.

Herbal and Dietary Supplements:

  • Fiber: Make sure to take fiber supplements such as barley bran and Psyllium Husk.
  • Omega acids: Did you know that flaxseed oil is the richest plant source of omega-3 fatty acids, and that olive oil is the richest source of omega-9? Use olive oil in your cooking instead of ghee and hydrogenated oils, and use flaxseed oil in salads.
  • Parsley, celery and chicory: Eliminate excess water and salts in the body
  • Hibiscus: The most popular herb to lower high blood pressure.
  • Nigella Sativa oil: preliminary research has indicated its benefit in lowering blood pressure and cholesterol.
  • Wheat germ: Contains arginine, which expands arteries and increases blood flow to tissues and organs.
  • Avoid licorice because it raises blood pressure and reduces potassium.


The instructions and recommendations mentioned in this diet are general guidelines and do not take into account differences between individuals. Any health condition should be treated by a specialist and we advise you to consult your doctor before taking any product that may affect your health.

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