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I’ve been helping patients control blood pressure naturally for over 30 years, and I always say the best way is the natural way. Here are five of the best herbs for blood pressure control.

1. Garlic

Garlic contains allicin, a compound that relaxes blood vessels and causes a decrease in blood pressure.

2. Hawthorn

This herb contains proanthocyanidins, which also help relax blood vessels and improve blood flow.

3. Arugula

Arugula is high in nitrates — even higher than beets — which convert to nitric oxide in the body, helping to lower blood pressure.

4. Ashwagandha

This adaptogenic herb appears to lower blood pressure through its anti-inflammatory effects and by reducing stress.

5. Hibiscus Tea

Hibiscus contains compounds that act like ACE inhibitor medication, a common class of blood pressure drugs, offering a natural parallel mechanism.

For a full list of 16 herbs for blood pressure control, download the free eBook Health Secrets at peacediet.org.

About Dr. Terry Shintani, MD, JD, MPH

Dr. Terry Shintani is a Harvard-trained physician and nutritionist, named a Living Treasure of Hawai’i and recipient of the U.S. Secretary of Health and Human Services Award for Excellence. He is the creator of the Peace Diet and the landmark Waianae Diet — published in the American Journal of Clinical Nutrition and cited over 137 times — and the author of 16 books on natural health and nutrition, drawing on more than 35 years of clinical practice in Honolulu, Hawaii.

Learn more about Dr. Shintani’s work and recognition: NLM Native Voices

Sources:

• NIH/PubMed — Allicin and Vascular Function: A Review
• NIH/PubMed — Dietary Nitrates in Leafy Greens and Blood Pressure
• Journal of Nutrition — Hibiscus Sabdariffa and ACE Inhibitory Activity

The lack of this nutrient may be why you’re having trouble controlling your blood sugar or your blood pressure.

This nutrient is needed for more than 300 biochemical reactions in the body. Two of its most important functions are helping to control blood sugar and blood pressure. The nutrient is magnesium.

Recommended Daily Intake

The RDA is 400–420 mg per day for men and 310–320 mg per day for women.

12 Best Sources of Magnesium

Magnesium is high in greens, nuts, seeds, whole grains, and beans. Here are the 12 best sources:

1. Pumpkin seeds
2. Quinoa
3. Brown rice
4. Almonds
5. Spinach
6. Swiss chard
7. Cashews
8. Oatmeal
9. Lima beans
10. Black beans
11. Edamame
12. Dark chocolate

To help support healthy blood sugar and blood pressure, consider working more of these magnesium-rich foods into your regular diet.

For more tips on natural health, download the free eBook Health Secrets at peacediet.org.

About Dr. Terry Shintani, MD, JD, MPH

Dr. Terry Shintani is a Harvard-trained physician and nutritionist, named a Living Treasure of Hawai’i and recipient of the U.S. Secretary of Health and Human Services Award for Excellence. He is the creator of the Peace Diet and the landmark Waianae Diet — published in the American Journal of Clinical Nutrition and cited over 137 times — and the author of 16 books on natural health and nutrition, drawing on more than 35 years of clinical practice in Honolulu, Hawaii.

Learn more about Dr. Shintani’s work and recognition: NLM Native Voices

Sources:

• NIH/ODS — Magnesium Fact Sheet for Health Professionals
• NIH/PubMed — Magnesium Intake and Blood Pressure Regulation
• NIH/PubMed — Magnesium Status and Insulin Sensitivity

Boosting the number of stem cells circulating in your bloodstream is crucial for maintaining health, aiding in the repair of damaged organs and skin, and preserving a youthful appearance. Here are seven foods that research suggests can help increase stem cells in the blood.

1. Blueberries

Rich in anthocyanins, which encourage stem cell growth.

2. Cruciferous Vegetables

Foods like broccoli and cauliflower contain sulforaphane, which has been shown to increase stem cell counts.

3. Garlic

Contains organosulfur compounds that support stem cell production.

4. Ginseng

Also shown to enhance stem cell proliferation.

5. Nuts and Seeds

Packed with healthy oils and nutrients that support stem cell growth.

6. Mushrooms

Varieties like shiitake, maitake, and reishi are known to help boost stem cell counts in the bloodstream.

7. Dark Chocolate

Contains flavonoids that have been shown to double stem cell counts in the blood.

For good health and good looks, consider working more of these foods into your regular diet.

For more tips on natural health, download the free eBook Health Secrets at peacediet.org.

About Dr. Terry Shintani, MD, JD, MPH

Dr. Terry Shintani is a Harvard-trained physician and nutritionist, named a Living Treasure of Hawai’i and recipient of the U.S. Secretary of Health and Human Services Award for Excellence. He is the creator of the Peace Diet and the landmark Waianae Diet — published in the American Journal of Clinical Nutrition and cited over 137 times — and the author of 16 books on natural health and nutrition, drawing on more than 35 years of clinical practice in Honolulu, Hawaii.

Learn more about Dr. Shintani’s work and recognition: NLM Native Voices

Sources:

• NIH/PubMed — Dietary Polyphenols and Circulating Stem Cell Mobilization
• NIH/PubMed — Sulforaphane and Stem Cell Proliferation
• NIH/PubMed — Flavonoids and Endothelial Progenitor Cell Counts

Nitric oxide plays a major role in relaxing blood vessels to help control blood pressure and circulation. Beyond diet and supplements, there’s a surprisingly simple way to increase nitric oxide — and it has to do with how you breathe.

The Power of Humming

Researchers found that humming — which requires breathing in and out through your nose — increased nitric oxide 15-fold in the nasal mucosa.

Why This Works

It turns out the lining of the nasal mucosa is full of an enzyme called nitric oxide synthase, which is activated by airflow. When you breathe in and out through your nose, you naturally increase nitric oxide production. This, in turn, helps open blood vessels, lower blood pressure, and improve circulation to the brain.

It’s a simple, free practice — a few minutes of nasal breathing or humming could offer real circulatory benefits alongside diet and supplements.

For a full list of 21 of the best nitric oxide foods, download the free eBook Health Secrets at peacediet.org.

About Dr. Terry Shintani, MD, JD, MPH

Dr. Terry Shintani is a Harvard-trained physician and nutritionist, named a Living Treasure of Hawai’i and recipient of the U.S. Secretary of Health and Human Services Award for Excellence. He is the creator of the Peace Diet and the landmark Waianae Diet — published in the American Journal of Clinical Nutrition and cited over 137 times — and the author of 16 books on natural health and nutrition, drawing on more than 35 years of clinical practice in Honolulu, Hawaii.

Learn more about Dr. Shintani’s work and recognition: NLM Native Voices

Sources:

• NIH/PubMed — Nasal Nitric Oxide and Humming: Physiological Mechanisms
• NIH/PubMed — Nitric Oxide Synthase and Vascular Function
• NIH/NHLBI — Nitric Oxide and Blood Pressure Regulation

Sleep better tonight just by changing one thing today.

A new study from Columbia University and the University of Chicago tracked healthy adults for over 200 days to see what factors affected sleep quality. What they found was simple but powerful.

Fruits and Vegetables — The Surprising Sleep Connection

Researchers found that eating more fruit and vegetables during the day led to better sleep that very night. They estimate that consuming the recommended five servings of fruit and vegetables per day — something as simple as an apple, a cup of grapes, or a couple of carrots — could lead to a 16% improvement in sleep quality compared to eating no fruits or vegetables that day.

Sixteen percent might not sound like much, but across a 7-hour night of sleep, that translates to roughly an hour and 15 minutes of improved sleep quality.

Why This Happens

Researchers believe that natural carbohydrates in produce help the brain absorb tryptophan more effectively, which in turn boosts melatonin — the hormone that helps you fall and stay asleep.

So the next time you want better rest, don’t count sheep — count servings of fruits and vegetables.

For more tips on natural health, download the free eBook Health Secrets at peacediet.org.

About Dr. Terry Shintani, MD, JD, MPH

Dr. Terry Shintani is a Harvard-trained physician and nutritionist, named a Living Treasure of Hawai’i and recipient of the U.S. Secretary of Health and Human Services Award for Excellence. He is the creator of the Peace Diet and the landmark Waianae Diet — published in the American Journal of Clinical Nutrition and cited over 137 times — and the author of 16 books on natural health and nutrition, drawing on more than 35 years of clinical practice in Honolulu, Hawaii.

Learn more about Dr. Shintani’s work and recognition: NLM Native Voices

Sources:

• Columbia University / University of Chicago — Fruit and Vegetable Intake and Same-Day Sleep Quality
• NIH/PubMed — Tryptophan, Melatonin, and Dietary Carbohydrates
• NIH/NCCIH — Sleep Hygiene and Diet

This popular, enjoyable habit may be genuinely good for preventing diabetes — and the more you do it, the better the effect seems to be.

In a large meta-analysis that included 1.1 million people, researchers found a clear dose-response relationship between coffee consumption and diabetes risk:

• 1 cup per day: 8% lower risk of diabetes
• 2 cups per day: 15% lower risk
• 3 cups per day: 21% lower risk
• 4 cups per day: 25% lower risk

All figures are compared to those who drank little or no coffee.

A Few Notes

Of course, be mindful of getting too much caffeine — more isn’t always better when it comes to sleep and anxiety. Interestingly, researchers also found that the anti-diabetic effect was slightly stronger with decaf coffee, suggesting the benefit isn’t solely about caffeine itself, but likely involves other compounds in coffee as well.

To help protect your long-term health, consider making coffee part of your daily routine — in moderation, and mindful of your own caffeine sensitivity.

For more tips on natural health, download the free eBook Health Secrets at peacediet.org.

About Dr. Terry Shintani, MD, JD, MPH

Dr. Terry Shintani is a Harvard-trained physician and nutritionist, named a Living Treasure of Hawai’i and recipient of the U.S. Secretary of Health and Human Services Award for Excellence. He is the creator of the Peace Diet and the landmark Waianae Diet — published in the American Journal of Clinical Nutrition and cited over 137 times — and the author of 16 books on natural health and nutrition, drawing on more than 35 years of clinical practice in Honolulu, Hawaii.

Learn more about Dr. Shintani’s work and recognition: NLM Native Voices

Sources:

• NIH/PubMed — Coffee Consumption and Type 2 Diabetes Risk: Dose-Response Meta-Analysis
• NIH/PubMed — Decaffeinated Coffee and Diabetes Risk
• NIH/NCCIH — Caffeine: What You Need to Know

To help prevent diabetes, consider what’s in your cup. Research on tea — one of the world’s oldest and most widely consumed beverages — shows some striking results.

Green Tea

One research project found that drinking six cups of green tea per day reduced the risk of diabetes by 33% compared to those who drank less than one cup per day.

Black Tea

In another study, researchers found that daily black tea consumption reduced blood sugar and insulin resistance.

Dark Tea

Researchers also found that those who drank dark tea had a 47% lower risk of diabetes compared to non-tea drinkers.

The Common Thread

What these three teas have in common is that they all come from the same plant, Camellia sinensis. The only difference between green, black, and dark tea is the degree of fermentation the leaves undergo.

To help prevent diabetes, consider incorporating green, black, or dark tea into your daily routine.

For more tips on natural health, download the free eBook Health Secrets at peacediet.org.

About Dr. Terry Shintani, MD, JD, MPH

Dr. Terry Shintani is a Harvard-trained physician and nutritionist, named a Living Treasure of Hawai’i and recipient of the U.S. Secretary of Health and Human Services Award for Excellence. He is the creator of the Peace Diet and the landmark Waianae Diet — published in the American Journal of Clinical Nutrition and cited over 137 times — and the author of 16 books on natural health and nutrition, drawing on more than 35 years of clinical practice in Honolulu, Hawaii.

Learn more about Dr. Shintani’s work and recognition: NLM Native Voices

Sources:

• NIH/PubMed — Green Tea Consumption and Type 2 Diabetes Risk: Cohort Study
• NIH/PubMed — Black Tea Intake and Insulin Resistance
• NIH/PubMed — Dark Tea Consumption and Diabetes Risk in Chinese Adults

This post is a response to viewer comments asking about oats, insulin, and diabetes — and the research on this is worth sharing in detail.

Oatmeal and Diabetes Risk

In a meta-analysis covering over 4.6 million person-years of observation, individuals who regularly ate the most oatmeal had a 21% lower risk of developing diabetes compared to those who ate little or no oatmeal.

Oatmeal and Blood Markers

A separate meta-analysis measuring the effect of oatmeal on blood markers found that those who ate the most oatmeal had lower fasting blood sugar levels, lower total cholesterol, and lower hemoglobin A1c compared to those who ate the least.

Oatmeal and Insulin Response

In terms of insulin, published tables on insulin response show that oatmeal raises insulin less than beef or yogurt — an important distinction, since insulin response and blood sugar response don’t always move together (as we discussed in the earlier post on the insulin index).

For more tips on carbohydrates and diabetes, download the free eBook Health Secrets at peacediet.org.

About Dr. Terry Shintani, MD, JD, MPH

Dr. Terry Shintani is a Harvard-trained physician and nutritionist, named a Living Treasure of Hawai’i and recipient of the U.S. Secretary of Health and Human Services Award for Excellence. He is the creator of the Peace Diet and the landmark Waianae Diet — published in the American Journal of Clinical Nutrition and cited over 137 times — and the author of 16 books on natural health and nutrition, drawing on more than 35 years of clinical practice in Honolulu, Hawaii.

Learn more about Dr. Shintani’s work and recognition: NLM Native Voices

Sources:

• NIH/PubMed — Oatmeal Consumption and Type 2 Diabetes Risk: Meta-Analysis
• NIH/PubMed — Oat Intake and Glycemic/Lipid Markers: Meta-Analysis
• NIH/PubMed — Insulin Index of Common Foods

Of course, it’s better to control blood pressure through diet and lifestyle. But it’s worth understanding how blood pressure medications actually work — and what it means if your numbers stay high despite them.

1. Angiotensin Medications

These relax blood vessels, making it easier for blood to flow and lowering pressure on artery walls.

2. Calcium Channel Blockers

Medications like amlodipine also relax blood vessels, working through a different mechanism than angiotensin drugs.

3. Diuretics

Medications like hydrochlorothiazide reduce blood volume, which lowers the overall pressure in the system.

4. Beta Blockers

Medications like metoprolol decrease the force of heart contraction, reducing the workload on the cardiovascular system.

When Blood Pressure Stays High

If blood pressure remains high despite these measures, it may indicate that arterial hardening is occurring. In these cases, cholesterol and inflammation need to be managed over time through diet, supplements, and medication as needed.

The important thing to understand is that these medications can often become unnecessary with diet and lifestyle changes — sometimes quickly, and sometimes gradually over time.

For a full list of foods that support healthy blood pressure, see the bonus chapter in the free eBook Health Secrets at peacediet.org.

About Dr. Terry Shintani, MD, JD, MPH

Dr. Terry Shintani is a Harvard-trained physician and nutritionist, named a Living Treasure of Hawai’i and recipient of the U.S. Secretary of Health and Human Services Award for Excellence. He is the creator of the Peace Diet and the landmark Waianae Diet — published in the American Journal of Clinical Nutrition and cited over 137 times — and the author of 16 books on natural health and nutrition, drawing on more than 35 years of clinical practice in Honolulu, Hawaii.

Learn more about Dr. Shintani’s work and recognition: NLM Native Voices

Sources:

• American Heart Association — Types of Blood Pressure Medications
• NIH/NHLBI — High Blood Pressure Treatment
• NIH/PubMed — Arterial Stiffness and Resistant Hypertension

Protecting your brain isn’t just about what you eat — it’s also about what you drink. Here are four beverages worth minimizing or avoiding to help protect long-term brain health. The last one surprises most people.

1. Alcohol

When alcohol is metabolized in the body, it’s converted into acetaldehyde, a compound related to formaldehyde that is toxic to brain cells.

2. Sugary Beverages

Sugar-sweetened drinks cause blood sugar spikes, which increase the risk of microvascular damage to the brain over time.

3. Artificially Sweetened Beverages

Diet soft drinks and energy drinks have also been linked to increased dementia risk. A Harvard study found that people who regularly drank diet soft drinks had three times the risk of Alzheimer’s disease compared to those who didn’t consume artificially sweetened beverages.

4. Artificial Non-Dairy Creamers

This is the surprising one. Most artificial non-dairy creamers contain trans fats, which can contribute to brain inflammation — even when the label says “zero trans fat.” The FDA allows products with less than half a gram of trans fat per serving to be labeled as having zero trans fat, so the true amount can add up if used regularly.

To help protect your brain, consider minimizing or avoiding these four beverages.

For more tips on natural health, download the free eBook Health Secrets at peacediet.org.

About Dr. Terry Shintani, MD, JD, MPH

Dr. Terry Shintani is a Harvard-trained physician and nutritionist, named a Living Treasure of Hawai’i and recipient of the U.S. Secretary of Health and Human Services Award for Excellence. He is the creator of the Peace Diet and the landmark Waianae Diet — published in the American Journal of Clinical Nutrition and cited over 137 times — and the author of 16 books on natural health and nutrition, drawing on more than 35 years of clinical practice in Honolulu, Hawaii.

Learn more about Dr. Shintani’s work and recognition: NLM Native Voices

Sources:

• Harvard T.H. Chan School of Public Health — Artificially Sweetened Beverages and Dementia Risk
• NIH/PubMed — Alcohol Metabolism and Neurotoxicity of Acetaldehyde
• FDA — Trans Fat Labeling Requirements