Foods That Lower Blood Pressure: WHICH FOODS HELP LOWER BLOOD PRESSURE
Our heart to our body is from the Sun to our solar system, the center around which our whole body works. Even when our brain is dead, our body manages to work, but the malfunction of a heart leads right to death. Due to the horrendous lifestyle of fast food and no exercise, not to mention the increasing levels of stress due to a competitive society, blood pressures are sky-rocketing. This is why not only in the elders, but even young adults are at a huge risk for blood pressure problems. Our diet can help with this issue as fast, and unhealthy food has become a huge issue. While it is still controllable, it is better to consume foods that are high in magnesium, calcium, and potassium while low in sodium. Let’s discuss some of these foods below!
Dark Chocolate: Foods That Lower Blood Pressure
Why not start the list with something yummy? Dark chocolate is a favorite of many, and not at all hard to include in one’s diet. Dark chocolate contains flavones which reduce pressure due to hypertension or pre-hypertension. Flavones also form nitric oxide in our body, and nitric oxide helps widen blood vessels. The larger the blood vessels, the easier the blood flow.
Bananas: Foods That Lower Blood Pressure
Bananas are an excellent source of energy and potassium (12% of daily needs), due to this they help reducing blood pressure. They are also great for skin and have many other nutritional values like 1% of your daily calcium needs and 8% of your daily magnesium needs. Adding to this they are available year round and all over the world, so it shouldn’t be a problem to get your hands on them. However, bananas are not recommended if you are also suffering from obesity problems as they are highly fattening.
Salmon (fatty fish): Foods That Lower Blood Pressure
Another ingredient that is known as a great part of any healthy diet is fish, or to be specific salmon. This fish is great for skin and overall health, but did you know that it also reduces blood pressure? The omega three oils that are well included in these types of fish reduce diastolic blood pressure. Not to mention, when cooked correctly they make a delicious dish!
White beans: Foods That Lower Blood Pressure
Seeds can be eaten as a main course and can act as a staple food for many foods. So having just one cup of white beans is known to provide 13% of our daily calcium needs along with 30% of magnesium needs and 24% of potassium needs. Also, it is an excellent source of protein which is usually available in non-vegetarian foods, so it’s a good way for vegetarians to keep up. However, beans can be high in sodium so make sure that they are low in sodium before consuming them.
Beetroots: Foods That Lower Blood Pressure
Eating beetroots or having beetroot juice is known to reduce blood pressure. In fact, this has been proven that the nitrates it contains reduce blood pressure in a study for a nutrition journal. It mainly attacks systolic blood pressure, and the juice reduces blood pressure by 4 – 10mmHg in just a few hours (according to study above). Imagine the wonders that can happen when used over an extended period!
Fat-free plain yogurt: Foods That Lower Blood Pressure
Yogurt is something that should be a part of a complete diet no matter, but it is an excellent way to reduce blood pressure. Make sure that it is fat-free to avoid the extra fatteners in it. High in calcium content (49% of daily calcium needs), this is a part of a diet that should not be avoided. It also contains 12% of daily magnesium needs and 18% of daily potassium needs. The best part is that you can have it plain or at any time, doesn’t need to be included in a meal. To make it completely fat-free, it can even be done at home! : Foods That Lower Blood Pressure
Garlic: Foods That Lower Blood Pressure
This is an ingredient that is used in extremes in Asian, especially Indian, cuisine. However, in the rest of the world it is avoided due to its last taste along with it smell it leaves behind. However, garlic should not be prevented at any cost as it is known for it were many medicinal properties and taken in small quantities can avoid many diseases. As far as blood pressure goes, using it for 24 weeks gives the same results as medication. It ideally lowers IDL cholesterol by 10-15% if 600 – 1200mgs are the eaten per day. It works due to an active ingredient is known as allicin, a type of sulfur compound that forms when the clove is crushed, chopped, or chewed. So forget the smell for a while and have some garlic!
Red bell pepper or capsicum: Foods That Lower Blood Pressure
Another great source of nutrition red bell peppers is known to contain 1 percent of calcium, 4% of magnesium, and 9% of potassium required in our diets.
Olive oil: Foods That Lower Blood Pressure
Oil is used as per all recipes, so just substituting it out with olive oil whenever possible is a great way to reduce blood pressure. This is great especially if you have high blood pressure to start with as its richness in polyphenol reduces the blood pressure.
Sweet potato is a great snack that can be eaten raw. It can also be used in various sweet dishes as a natural and healthy sweetener. However, cleaning it and eating it with the skin is known to provide 4% calcium, 8% magnesium, and 15% potassium of daily needs. It is also delicious and great to eat!
Flaxseeds: Foods That Lower Blood Pressure
This is an excellent way to reduce both systolic and diastolic blood pressure. It ‘s not proven why flaxseeds are so effective in reducing blood pressure; however, they do contain alpha-linolenic acid, lignans, peptides, and fiber which are ingredients that have proven to contribute to reducing blood pressure in various ways.
Peaches and nectarines: Foods That Lower Blood Pressure
Here is another tasty treat that also helps your heart! One common fruit is known to provide 1% of daily calcium needs along with 3% magnesium needs and 8% of potassium needs. These fruits are naturally sweet, so there is no need for sweetened versions of them, however, do check and make sure they are unsweetened.
Pistachios: Foods That Lower Blood Pressure
A handful of pistachio nuts in a great snack, and it’s a great way to getting rid of the salt longing for someone suffering from high blood pressure. It may be hard to believe, but this salty treat has been proven to decrease high IDL cholesterol with just one serving a day. It can be because the nuts increase the amount of blood being pumped or reduction of constriction of peripheral blood vessels, either way, it works!
Pomegranate: Foods That Lower Blood Pressure
This fruit is great for more than just beauty products and glowing skin. It is known to reduce both types of blood pressures and works on both young and middle-aged people. Eating more than a cup a day for four weeks is known to increase blood pressure issues. Pomegranate contains potassium or polyphenols, both of which are known to reduce the blood pressure.
Tumeric is a great source of curcumin, which is known for its anti-inflammatory effects in the body. So it tends to reduce the inflammation of blood vessels as well.
All the above foods should be added to your diet, whether you are suffering from blood pressure or not. This is it encourages healthy blood vessels and heart, which will prevent any future problems as well. Nature has given us so many natural remedies that have none of the medical side effects, so why not use them? Along with the above foods teas and vitamin K2 has also known to help lower blood pressure. However, following the above diet should be combined with exercises and finding ways to reduce stress so to learn more about that check out the other articles on lowering blood pressure! Stay healthy !