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8 Things to Eat to Naturally Lower Blood Pressure
Everyone knows that hypertension (high blood pressure) has potentially serious, sometimes even fatal, consequences. That’s why it’s super important to lower your blood pressure. We have good news for those suffering from hypertension, however. There are scientifically proven ways you can change your diet which will help with this common health problem. For those of you with more serious cases of hypertension (those with readings over160/115) need a doctor’s attention as well as the intervention of pharmaceuticals to save your life. However, too many people that have less serious cases of hypertension often turn to those pharmaceuticals when all that’s really needed is a simple change of diet. There are many common foods and herbs that can help lower the blood pressure for those with moderate to mild cases of hypertension.
You might think that a change of diet means bland, boring, unseasoned foods but that’s a common myth. Although it’s true that you must lower your salt intake, what you are adding to your diet is just as important as what you take out of it.
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Take a look at the top 8 surprising yet delicious foods you can add to your diet and help your body to naturally bring down your blood pressure.
1. Garlic and Onions
Both garlic and onions, either supplement form or fresh, has some super blood pressure lowering properties. Garlic is such a multi beneficial herb because it also offers health benefits to your immune system as well as the entire cardiovascular system. Studies show that garlic helps to reduce cholesterol levels in the body.
Eating just one clove of garlic per day is sufficient to help lower your blood pressure. Some experts state that the best way to get garlic’s full benefits is to crush or chop a clove and eat it raw. Onions are another great veggies for lowering your blood pressure.
2. Red Wine
See? A blood pressure reducing diet isn’t all about deprivation! You should note that too much alcohol can increase your risk of hypertension but in moderation, red wine is great for your arteries, reduces blood sugar, and can even lower your risk of diabetes. Moderate consumption means one 5 ounce glass of wine per day for women and two glasses per day for men. Just this small amount of red wine, on a daily basis, is part of a lifestyle prescription for the prevention of developing hypertension as well as address an existing problem.
3. Dark Chocolate
More yummy stuff you would never expect on a hypertension diet! Dark chocolate contains compounds called polyphenols. This compound is proven to protect the heart and prevent vascular disease. A subclass of polyphenols, flavonoids, is found in high concentrations in some fruits and vegetables and dark chocolate. Satisfy your sweet tooth and lower your blood pressure at the same time by consuming dark chocolate in moderation. Natural, unsweetened cocoa powder is the strongest of all chocolates. It’s packed with these important heart protecting compounds, with unsweetened baking chocolate. Cocoa powder is also much lower in fat and sugar, not to mention calories, rather than solid, commercially sold chocolate bars. Read more about health benefits of chocolate.
4. Avocados
In order to lower your blood pressure naturally, it’s important that you lower your salt intake while increasing your potassium intake. Avocados, besides being full of healthy fats, avocados have 975mg’s of potassium. Try eating an avocado daily! Put a ripe avocado on a sandwich instead of mayo, and cut them up into salads, use one in an omelet, or make that good old fashioned guacamole. No matter how you slice them, you simply can’t beat an avocado for heart health and to lower your blood pressure naturally.
5. Water
This might sound overly simple, but one possible remedy for high blood pressure is to drink lots of water every single day. When we say lots, we are talking about an 8 ounce glass of water every single waking hour; about 12 to 15 glasses of water every day. Find out how cilantro removes heavy metals from tap water.
Water relaxes all the systems in the body, including the arteries. Arteries that are tight or are constricted are one of the major causes of hypertension. Dr. Julian Whitaker of Newport Beach, California, says that almost all blood pressure medications simply imitate the effects of greatly increased water intake.
6. Potassium rich foods
Too many of us consume excess amounts of salt in our daily diet. High sodium diets can cause high blood pressure, especially in those who have sensitivities to this mineral.
Look for foods that are high in potassium. Many organic, fresh veggies and fruits are high in potassium. Avoid processed, pre-packaged foods because many of them are simply loaded with excessive salt, not to mention many unhealthy food additives. Fruits and veggies also contain lots of fiber and water, which can help to reduce hypertension.
Fruits that are highest in potassium:
- Cantaloupe
- Dates
- Honeydew melons
- Mangos
- Bananas
- Apricots
- Nectarines
- Oranges
- Papayas
- Pomegranates
- Kiwi
- Watermelon
Vegetables that are highest in potassium:
- Spinach
- Watercress
- Broccoli
- Cucumbers
- Parsley
- Asparagus
- Swiss chard
- Cauliflower
- Artichoke
- Sweet potatoes
- Winter Squash
- Potatoes
Please note that if you suffer from any type of kidney disease, excessive potassium intake could be harmful to your health. Consult your doctor before you make dramatic changes to your diet.
7. Yogurt
The proof is in the yogurt cup! Studies show that people who eat between 1000 to 1500mg of calcium everyday reduce their risk of developing high blood pressure. This is according to studies done of the DASH diet. Now of course you could take calcium supplements, but you should know that a meta-analysis found that those who consumed a high calcium diet, as opposed to those who took supplements, had as much as twice the blood pressure lowering effects.
Sometimes it seems like it’s simply not possible to get enough calcium through your diet, but it’s not as hard as it seems. Start by eating the richest source of calcium that’s available; nonfat yogurt! Eat at least two cups per day and you are almost there!
8. Miscellaneous Veggies
Some veggies have specific compounds, besides potassium, that have been shown to lower the body’s blood pressure naturally.
- Tomatoes – These popular red veggies have at least 7 of these compounds that lower the blood pressure in the body.
- Broccoli – This vegetable has at least 6 compounds that can bring down your blood pressure. Find out miracle of broccoli.
- Carrots – Another important veggie that has at least 8 blood pressure dropping compounds.
- Celery – Traditional Chinese medicine has used celery for centuries to lower the body’s blood pressure. Just 4 stalks a day could do it!
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