How to Use Apple Cider Vinegar for High Blood Pressure (Evidence Based)

It is estimated that around one-third of all people in the U.S. over 20 suffer from some form of high blood pressure (hypertension). With many lifestyle changes occurring, this figure is set to increase. However, according to research, you may be able to control and even lower high blood pressure by consuming apple cider vinegar (ACV).

If you have high blood pressure, it is crucial to take steps to control it due to the number of serious health risks associated with the condition. Some of these risks include cardiovascular problems, such as heart attacks and strokes [1].

What is High Blood Pressure?

When your heart beats, it pumps blood throughout your body to provide it with the oxygen and energy it needs. As the blood moves, it pushes against the sides of the blood vessels. Blood pressure is the strength of your blood pushing against the sides of your blood vessels. If your blood pressure is too high, it puts extra strain on your arteries (and your heart), which can lead to heart attacks and strokes.

Apple Cider Vinegar for Lowering High Blood Pressure

Fortunately, high blood pressure can be controlled. A number of studies have been carried out showing how vinegar can help control blood pressure. This article will examine what these studies have uncovered.

ACV contains vitamins B1, B2, and B6, as well as vitamin C. It also contains small amounts of trace minerals like calcium, potassium, iron, and magnesium [2]. However, it is the amount of acetic acid in ACV that offers the most beneficial health effects for reducing high blood pressure.

When we consume ACV, either by eating or drinking it, it has an alkaline effect in our bodies (while ACV is acidic, once ingested and metabolized, it has an alkaline effect on the body). A healthy body should have a slightly alkaline pH balance, and typical Western diets often cause the body to be more acidic. Therefore, ACV can help restore the alkaline balance that the body should maintain.

Some research has been conducted on the health benefits of ACV. Two studies, in particular, focused on how the acetic acid found in ACV can help reduce hypertension (high blood pressure).

Apple Cider Vinegar to Control High Blood Pressure – The Research

Apple Cider Vinegar for High Blood Pressure – Research #1

A study published in the Journal of Bioscience, Biotechnology, and Biochemistry investigated the effect of vinegar on blood pressure when introduced into the diet. The research results showed that consumption of acetic acid (found in apple cider vinegar) led to a significant reduction in hypertension (high blood pressure) [3].

The research found that acetic acid reduced blood pressure by lowering renin activity. Renin is an enzyme that helps regulate blood pressure. The study confirmed that under laboratory conditions, acetic acid reduces hypertension and could be useful in the prevention of this condition. There is still much research to be done on the effects of acetic acid in controlling blood pressure, but the initial results are very promising.

Apple Cider Vinegar for Controlling High Blood Pressure (by Lowering Cholesterol) – Research #2

Another study looked at how acetic acid (found in ACV) can be effective in reducing cholesterol [4]. Although this study focused on cholesterol, it is a well-documented fact in medical journals that high levels of cholesterol are associated with hypertension. When there is too much "bad" cholesterol in the blood, arteries become hardened and narrowed with cholesterol plaque and calcium. This means the heart has to work harder to pump blood, resulting in high blood pressure [5, 6].

This study was carried out in a controlled environment on three groups of rats. The results were published in the British Journal of Nutrition. At the end of the study, the group that had acetic acid in their diet showed significantly lower levels of cholesterol and triglycerides. High levels of triglycerides in the blood are associated with atherosclerosis—thickening of arterial walls due to plaque buildup [7].

High Blood Pressure – Which Type of Apple Cider Vinegar to Use

To fully gain the health benefits of ACV, it is very important to use the right kind. The best kind of ACV is the type that has been the least processed. You should look for apple cider vinegar in its purest, unadulterated form. This means it should be unfiltered, unprocessed, and unpasteurized. This is sometimes called raw vinegar. There should be no added flavors or chemicals. If possible, always buy ACV which is certified organic.

The best ACV also has the “mother” of the vinegar in it. You should ensure there is some cloudy sediment floating around in the bottle or at the bottom. This isn’t anything harmful; it's actually full of beneficial bacteria and enzymes – this is where all the ‘good stuff’ is. Some people also like to make their own natural ACV to know exactly what is in it.

How to Use Apple Cider Vinegar in Your Diet

To enjoy all the health benefits of ACV, it is important to incorporate it regularly into your diet. ACV is a very versatile product with many uses in food and drink.

The simplest way to incorporate ACV into your daily diet is to add 1 to 2 tablespoons to a large glass of water or other beverage. You could also add some pure natural honey for sweetness. The combination of ACV and honey has numerous health benefits. You could also use ACV as the basis of a salad dressing.

There are a few words of warning when using ACV, or any other vinegar. Care should be taken never to drink vinegar without diluting it. Drinking ACV neat can cause damage to your tooth enamel and burn your throat. You also shouldn’t consume ACV in excessive amounts, as long-term use of high dosages might lead to low potassium and weak bones.

Apple cider vinegar may interact with diuretics, laxatives, and medicines for diabetes and heart disease. Therefore, if you’re planning to use it on a daily basis, make sure to consult your doctor to avoid interactions with any medicines you are taking.

High Blood Pressure – Things to Consider

You must understand that ACV should be used only as part of a well-balanced nutritious diet. Our hectic lifestyles do much to increase blood pressure, and ACV alone won’t reduce it. Doctors advise that healthy blood pressure can be achieved by adopting a healthier lifestyle. This means cutting out smoking, reducing alcohol intake, managing stress properly, and getting regular exercise.

However, regularly using ACV in your diet may be helpful in reducing high blood pressure and help you enjoy great health.