Are you looking for foods that lower blood pressure? If yes, then you are reading the right article. This article is about foods that lower blood pressure. High blood pressure, is a very common but serious health problem these days. If you are suffering for a long time, it can cause damage to blood vessels that lead to heart diseases, kidney diseases and other serious problems. Hypertension, sometimes, is also known as the silent killer as it has no symptoms and also lead to death. So, make sure you get your blood pressure checked regularly. Don’t panic if you are suffering with high blood pressure because all you can do is try to maintain the normal level by eating fruit, vegetables and foods that lower blood pressure. Fruit and vegetables are rich sources of vitamins, minerals and fiber to keep your body healthy and fit. They also contain potassium, which effectively balances the bad effects of salt. This directly effect your blood pressure.
It is well known that our diet plays an important role in lowering high blood pressure. Dietary habits for lowering blood pressure, like the DASH (Dietary Approaches to Stop Hypertension) diet, ensures less intake of fat, sodium, and alcohol. The DASH guidelines also recommends eating more foods that are full with potassium, calcium, and magnesium. The motive behind this diet is, you should eat more low-fat protein sources, whole grains, and lots and variety of fruits and vegetables. Read below to know some of the best foods that lower blood pressure.
Foods that Lower Blood Pressure
Contents
1.) Green Vegetables to Lower Blood Pressure
Foods rich in potassium give you a good quantity of potassium to sodium. Improvements in this ratio will help in lowering blood pressure. This is one of the best foods that lower blood pressure. Green leafy vegetables like lettuce, arugula, kale, turnip greens, collard greens, and spinach are good source of potassium. Try to eat fresh not frozen greens vegetables, avoid canned vegetables as this add sodium to your body. Frozen vegetables, contain just as many nutrients as they do when fresh and are easy to store. So, consume green vegetables and get rid of high blood pressure.
2.) Blueberries to Lower Blood Pressure
Berries, especially blueberries are good source of natural compounds known as flavoring. The study published in The American Journal of Clinical Nutrition found that consuming these compounds is the best foods that lower blood pressure, and also help to reduce the chance of high blood pressure. Blueberries, raspberries, and strawberries is the best food that you can easily add to your diet. Try to consume it on an empty stomach.
3.) Potatoes to Lower Blood Pressure
Potatoes are rich in both potassium and magnesium, these two minerals can help to lower blood pressure. They are also full with fiber, which is necessary for an overall health. You can eat a baked potato as the in your dinner. Instead of salty and fattening butter and cream, you can add plain yogurt. Potatoes is one of the foods that lower blood pressure.
4.) Beetroots to Lower Blood Pressure
Beetroot is the best foods that lower blood pressure. Researchers at the Queen Mary University of London claims that patients with high blood pressure have shown significant improvements in blood pressure by intake of beetroot juice. The study authors also says that the compound nitrates in the juice helps to bring down the participants’ blood pressure within a day. You can simply drink beetroot juice twice in a day for best results.
You can make the juice at home by blending it in a juicer and strain it. Or you can simply cook and eat the whole beetroot. You can try some delicious recipe made of beetroot like roasted beetroot or stir-fried and stews. The best way is you intake it in salad in its original form.
5.) Skimmed Milk to Lower Blood Pressure
The DASH diet is type of diet that recommends to rise the amount of calcium in the food that you eat. Skim milk is an best source of calcium and is very low in fat, it is the another best foods that lower blood pressure. Try to include this skimmed milk twice in a day. Always try to drink milk at night and evening because our body produces the digestive enzymes for dairy products only in evening and night. Try to eat low-fat or yogurt.
6.) Oatmeal to Lower Blood Pressure
High-fiber, low-fat, and low-sodium foods are foods that lower blood pressure, and oatmeal is the best food that fall under this list that lower blood pressure effectively. You can eat oatmeal in your breakfast, it is a great way to start you day in a healthy way. You can add sugar to the oatmeal bowl, but stay away from adding a large spoon of sugar. You can also, add fresh or frozen berries to sweeten it up, this is the most healthy way to use sweeten the oatmeal bowl or you can also add a spoon of honey.
7.) Bananas to Lower Blood Pressure
Bananas is a good source of potassium and also the best way to add potassium to your diet. It is the best foods that lower blood pressure. Adding foods that are full with important mineral to your diet is best and easiest way than taking different supplements. Include 2 bananas in your breakfast or 2 in a day. You can simply carry it in your bag in the office or while you are outside. Banana also make you feel energetic within 5 minutes. It is very essential for good and healthy life.
8.) Spinach to Lower Blood Pressure
This green leafy vegetable, spinach is very low in calories and high in fiber, and is very rich source of heart-healthy nutrients like potassium and magnesium. These are the key foods that lower blood pressure. There are some easy way to eat this healthy green leafy vegetables like you can mix fresh spinach leaves into salads or add them to sandwiches and burger.
9.) Beans to Lower Blood Pressure
Beans are full with nutritious and minerals, that helps a lot to lower blood pressure. Beans including black, white, lime, pinto, and kidney all are rich source of soluble fiber, potassium and magnesium. All these are excellent foods that lower blood pressure and improves overall health of your heart. You can simply add beans to your salads, soups, or wraps. You can also try some healthy recipe that are very good for overall health and your heart.
10.) Soy Bean to Lower Blood Pressure
Soybeans are another foods that lower blood pressure as it is the best source of potassium and magnesium. It is easily available at grocery store so go and get some soybean for a healthy snack, to make this healthy snack all you need to do is boil one cup of soybean in a water and pop them directly out of the shell and eat it. If you miss the salt, make sure you sprinkle some salt. Or, you can also check out some tasty recipe online and try it.
11.) Dark Chocolate to Lower Blood Pressure
Yes you are right eating about 30 calories a day of dark chocolate can help a lot to lower blood pressure. According to the study published in the Journal of the American Medical Association just one tiny piece of dark chocolate help to lower blood pressure within 18 weeks without any weight gain or other bad effects. Choose only dark chocolate that include 70 percent cocoa powder because chocolate is very high in calories. So eat it as a remedy not for the taste. This is among the best foods that lower blood pressure.
12.) Cereal to Lower Blood Pressure
Eating a bowl of cereal in your breakfast and especially whole-grain is the best foods that lower blood pressure. As it is high-fiber cereals like oatmeal, oat squares and bran flakes, can reduce the chance of high blood pressure problem. Harvard University researchers recently found and claims the above statement. In addition, if you intake more servings of cereal in a week, you will get greater benefits. As mentioned above about the goodness of blueberries, you can make it more healthy by topping the cereal with blueberries.