High blood pressure, or hypertension, is a big risk factor for heart disease. Nonetheless, it is very preventable. You can lower your blood pressure by changing your diet.
Keeping a diet with meals that lower high blood pressure is important if you want to achieve fast results without side effects. American Heart Association reports that at least one out of every three Americans has high blood pressure. The best way to return your blood pressure to normal is to eat the right foods.
You may already know that the very first thing you should do is cut out the salt. Hide your salt shaker at home. Most foods already contain way too much salt. You sure don’t want to add any more. A great way to reduce your salt intake is to avoid fast food, processed and “instant foods.” You should avoid any junk food you eat straight out of the box.
Now, can we talk more about healthy natural foods that will help you keep your blood pressure down? Here you go:
1. Spinach
Spinach is rich in magnesium and contains nutrients known for preventing heart disease. These elements include folate, which protects the body from homocysteine. When homocysteine gets too much in the body, a person can have heart attacks and strokes. Spinach is best enjoyed mildly cooked or raw in salads.
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2. Unsalted Sunflower Seeds
Sunflower seeds are rich in magnesium, potassium, and phytosterol. These nutrients can reduce cholesterol levels in the body. There is a strong link between high cholesterol levels and heart disease. That is because cholesterol can narrow the arteries and blood vessels and raise blood pressure.
3. Banana
Another great source of potassium is bananas. If you are looking to lower your blood pressure, you should eat at least two bananas per day.
4. Celery
A compound found in celery called phthalide (3nb) helps improve blood flow. Eating just two celery stalks every day can drastically improve your blood pressure. Celery is a delicious snack, and you can eat it raw or juice it with other fruits for a smoothie. And it tastes great when cooked in vegetable soup.
5. Garlic
Eating fresh garlic will help lower your blood pressure. It has nutrients that can open up your arteries, letting your blood flow easier. Try eating one or two cloves of garlic daily. And yes, about the mouth odor, many people prefer to take it in the form of a supplement. You can even get an “odor-free” version. Because garlic can act as a natural blood thinner, you should not take it if you are already using blood-thinning medication or do not want your blood thinned. Ask your doctor first if you think this applies to you.
6. Tomatoes
Tomatoes are a nutrient bank! They’re rich in potassium, calcium, and vitamins A, C, and E. Tomatoes also contain lycopene. This powerful antioxidant lowers the risk of heart disease. Tomatoes can help prevent LDL cholesterol from oxidizing and sticking to the blood vessel walls. Without lycopene, everyone will have high blood pressure. You can make tomato juice at home by yourself or buy it from food stores. Only ensure that you are drinking pure tomato juice with no added salt or sugar.
7. Broccoli
Broccoli is highly nutritious. While rich in potassium, broccoli contains chromium that helps regulate blood sugar and insulin. To enjoy these rich benefits, don’t overcook it. Cook it in a pan with just enough water to cover the broccoli. You can also steam it. Many people simply cut off a few florets and eat them raw.
8. Hawthorn
Hawthorn prevents heart disease and controls blood pressure and cholesterol. It can increase blood flow, improve circulation, and thus lower blood pressure. Use a mixture of hawthorn leaves and flowers to make tea. You can place two teaspoonfuls of hawthorn in a cup with boiling water. Let it sit for around twenty minutes before you strain. Drink two or three cups per day.
9. Baked Potato
As we have seen throughout this list, all the natural foods mentioned are rich sources of potassium. That is because potassium helps in maintaining proper sodium levels in the blood. A baked potato is great for getting the best out of the vegetable. The skin of the potato is packed with nutrients that will help you improve your blood pressure. Try to eat the skin and not just the inner part.
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