Despite its distinctively sour taste, apple cider vinegar is a popular home remedy due to its possible health benefits. Although the list of apple cider vinegar’s health benefits include potentially helping with blood sugar and weight loss, it doesn’t include blood pressure reduction—yet. Show High blood pressure dramatically increases your risk for heart attack and stroke. It occurs when the force of blood flowing through your arteries is too high for too long. Your blood pressure is given as two numbers. The upper number, systolic pressure, is the force your blood exerts against the artery walls while your heart beats. The lower number, diastolic pressure, gauges blood pressure between beats. A blood pressure of less than 120 millimeters of mercury (mm Hg) systolic and less than 80 mm Hg diastolic is considered normal. High blood pressure Stage 1 is defined as 130-139 over 80-89 mm Hg. The best ways to reduce high blood pressure—and your risk for its consequences like heart attacks and stroke—is to eat a healthy, low-sodium diet, get regular exercise, and drink alcohol only in moderation, among other lifestyle changes, and take blood pressure medication if prescribed. (Try these foods that help lower high blood pressure.) So where does apple cider vinegar fit in? Here’s what the experts say and the science suggests. Apple cider for high blood pressureApple cider vinegar is made by crushing apples, pouring water over them, and leaving this mixture at room temperature until the natural sugars ferment and form ethanol. Bacteria then convert that into acetic acid. Available as liquids, shots, capsules, pills and/or gummies, apple cider vinegar is set to become a $1.46 billion industry by 2027, according to a report by Data Bridge Market Research. But apple cider vinegar doesn’t have a proven role in reducing blood pressure, says Edwin K. McDonald, IV, MD, assistant professor of medicine and associate director of adult nutrition at the University of Chicago. “The evidence is very slim for apple cider vinegar and blood pressure reduction,” says Dr. McDonald, who is also a trained chef. “There aren’t any high-quality studies in people.” “There are several studies in rodents suggesting that vinegar ingestion reduces blood pressure,” says Carol Johnston, RD, associate dean for faculty success and professor of nutrition at Arizona State University in Phoenix. “However, the few human trials that have been conducted are inconclusive.” Animal and lab studies suggest that vinegar induces alterations in renin activity, and renin is an enzyme that increases blood pressure through vasoconstriction or narrowing of the arteries, Johnston explains. “Reducing renin activity in the body will lower blood pressure and is the basis for many of the hypertensive drugs,” she says. (Try these natural remedies for high blood pressure.)  What the science says about apple cider vinegarDr. McDonald adds that there is some evidence suggesting that apple cider vinegar can aid in weight loss and balance blood sugar levels, which helps control type 2 diabetes. Both diabetes and obesity are linked with a greater risk of high blood pressure as well as heart attack and stroke. May help weight lossOverweight or obese people who consumed a total of two tablespoons of apple cider vinegar with lunch and dinner and took in 250 fewer calories per day, lost almost nine pounds, on average, over 12 weeks, according to a study published in 2018 in the Journal of Functional Food. By contrast, their counterparts who did not receive apple cider vinegar lost five pounds during the study period. “The apple cider vinegar decreases the rate at which your stomach empties so you feel fuller and eat less,” Dr. McDonald says. (Here are some other things to know about apple cider vinegar weight loss.) In another study, published in 2019 in Clinical Nutrition ESPEN, overweight people with type 2 diabetes who consumed two teaspoons of apple cider vinegar in a glass of water twice daily showed reduced blood glucose levels. Specifically, fasting blood glucose fell an average 10 milligrams per deciliter of blood (mg/dL ) after four weeks compared to an increase of 16 mg/dL in the study participants who did not consume apple cider vinegar. May have antimicrobial propertiesDr. McDonald adds that there are some other health benefits attributed to apple cider vinegar. “It has known antimicrobial properties, and if you are concerned about bacteria outbreaks in lettuce, using an apple cider vinegar-based dressing may make your salad safer,” he says. How much apple cider vinegar should you have?“Individuals wishing to incorporate vinegar into their diets should add a spoonful of vinegar to a full glass of water and ingest it with meals,” Johnston says. “This simple protocol has repeatedly been demonstrated to benefit blood sugar concentrations.” (There is a right and wrong way to use apple cider vinegar. Don’t make these apple cider vinegar mistakes.) While apple cider vinegar is safe, the acid can erode your dental enamel and increase the risk of cavities, Dr. McDonald says. This is the one negative consequence of apple cider vinegar that doesn’t get enough attention. (Learn more about apple cider vinegar and tooth enamel.) What’s more, if you have chronic kidney disease—and many people with high blood pressure do—and drink too much apple cider vinegar, your kidneys may not be able to process the excess acid that comes along with it. Among your kidneys’ main task is to maintain a normal acid base balance. When this doesn’t occur and the kidneys can’t remove enough acid, you can develop metabolic acidosis, which is linked to many health problems. Those include the brittle bone disease osteoporosis, advancing kidney disease, and other concerns, according to the National Kidney Foundation. If you want to lower your blood pressure naturally, your best bet is to eat a healthy diet that is low in sodium, Dr. McDonald says. “It’s really about eating a Mediterranean or plant-based diet, and the studies for this are way more robust than they are for apple cider vinegar and blood pressure reduction,” he says. The Mediterranean diet is rich in fresh fruits and vegetables, lean proteins like fish, whole grains, and healthy fats. (Here’s how you can avoid high blood pressure.) Another diet, the Dietary Approaches to Stop Hypertension (DASH) eating plan, is also commonly recommended as a way to lower blood pressure. DASH limits salt, red meat, and added sugar. “One is also advised to adopt a healthful lifestyle—more exercise; more fruits and vegetables; fewer processed, fatty, and salty foods; fewer sweets and sugary beverages; more sleep—to help manage hypertension and other chronic conditions,” Johnston adds. (This is the best exercise for high blood pressure.) The last wordWhile there is some evidence that apple cider vinegar may balance blood sugar and boost weight loss efforts, its effect on blood pressure is murkier. Apple cider vinegar should never replace lifestyle changes or medication, both of which are known to lower blood pressure and reduce the risk for heart attack and stroke. Next, learn about when high blood pressure is an emergency. Originally Published: January 07, 2021 High blood pressure and stress are the proverbial chicken and egg. It works like this: if a person eats lots of sugars and grains, insulin receptors get wonky and shut down, meaning blood cells can no longer absorb magnesium, one of the brain’s most important sources of stress relief. Stressful situations can cause your blood pressure to spike, if only temporarily, and long-term stress can lead to long-term hypertension problems. If you find yourself stuck in the hamster wheel of stress and hypertension, there’s plenty you can do to ease the pressure, literally. And it needn’t take long. Our bodies have a remarkable ability to heal themselves. Good health is a lifelong investment, but a little loving care can improve blood pressure almost instantaneously. 1. Take a shot of cayenne pepper. Cayenne opens up blood vessels and helps increase blood flow. This decreases blood pressure naturally, by increasing the rate that blood flows through your system. Easy fix: Mix a half-teaspoon of cayenne into a glass of warm water and honey each morning. This is not only good for blood pressure, but helps to prepare your tummy for digestion for the rest of the day. 2. Take an omega-3 oil. Omega 6:3 ratio is important. A lot of us get way too much omega-6 in our diets, which is what’s caused the omega-3 craze. Refined vegetable oil is one of the main culprits, and found in almost all processed foods, and even some orange juices. Because we have way too much omega-6 in our systems, we need to compensate by taking some form of omega-3 oil. Decreasing your intake of processed foods will have a similar effect. Easy fix: A teaspoon of omega-3 oil (flaxseed oil, walnut oil or, by far the best option, krill oil) every night does more than just balance your omega rations: it assists in desensitizing your insulin receptors, promotes cell rejuvenation and healthy sleep, and will help you to wake up feeling fresh and alive. 3. Quit soda. One 12-ounce can of soda contains about 40 grams of fructose, one of the leading high blood pressure risk factors in North America. Consuming 74 or more grams of fructose per day increases your risk of high blood pressure by 77 percent. For people accustomed to drinking a can or two of soda daily, cutting the pop can have a dramatic effect on blood pressure, even eliminating the problem altogether. Easy fix: Switch to coconut water. It’s a super sweet and satisfying drink, and all those extra electrolytes have been shown to lower blood pressure. If you’re used to drinking several sodas a day, in addition to fruit juice and other processed beverages, try eliminating at least one a day and substituting another for coconut water. 4. Cut down on processed food. Just about all processed foods contain huge amounts of fructose, particularly fruit drinks or any fruit-flavored products. Fructose is hidden all over the supermarket, even in the most unlikely places: processed meats, breads, pasta sauces and dressings. Fast food chains love fructose. The only thing they love more is vegetable oil. Easy fix: If eliminating all processed foods feels like too big a leap, start reading nutritional information and putting back anything containing high-fructose corn syrup, vegetable oil or canola oil. 5. Take apple cider vinegar. In addition to lowering blood pressure almost overnight, apple cider vinegar has a myriad of fringe benefits. Apple cider vinegar helps with indigestion, especially if you suffer from diarrhea. It also soothes sore throats, cures hiccups instantly, and lowers cholesterol. Most importantly, it helps with weight loss by improving metabolism and reducing water retention -- and a healthy weight is key to normalizing blood pressure. Easy fix: Three teaspoons per day of apple cider vinegar can lower your blood pressure significantly within a week. If the taste is too much, mix it with a little warm water or add it to your favorite beverage (as long as it’s not a sugary soda). 6. Add garlic to everything. If you’re already suffering from high blood pressure, eating garlic regularly can reduce your blood pressure by about 20 points, or 10 to 15 percent. When garlic is crushed it releases allicin, which decreases blood pressure and acts as a natural anti-inflammatory. Make sure you let your garlic sit for about 15 minutes after chopping or crushing, to allow the allicin to release. Cook on a low temperature to get the maximum benefit, as a high temperature will kill many of garlic’s healing properties. Easy fix: Take garlic capsules if you don’t like the taste of garlic, or can’t stand to have garlic breath. Garlic capsules are just as effective as the real deal, and sometimes more so if you have a habit of overcooking your food or don’t give the allicin time to release. WhatDoctorsKnow is a magazine devoted to up-to-the minute information on health issues from physicians, major hospitals and clinics, universities and health care agencies across the U.S. Online at http://www.whatdoctorsknow.com. Image 1 of 15 |
Apple cider vinegar and high blood pressure
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