Are you on the verge of high blood pressure or do you already have high blood pressure? Maybe you feel like all you can do is take medicine and hope for the best.
Thankfully, that’s not true! Eating foods that help shift your diet to become blood pressure-friendly will help your efforts to lower that high blood pressure.
Being aware of foods that lower high blood pressure can be a good starting point for getting hypertension or prehypertension under control, instead of jumping straight to medication.
Typically, improving overall health starts with reassessing one’s diet, and if you’re including the following foods in your daily eating routine, you’re off to a great start!
1) Leafy Greens
Leafy greens such as spinach, kale, and beetroot leaf, are packed full of potassium, magnesium, and fiber—all important nutrients that help the body regulate blood pressure.
2) High-Potassium Foods
Foods such as bananas, raisins, sweet potatoes, mushrooms, and brussels sprouts all have one thing in common: they’re powerful sources of potassium.
When your body has enough potassium, it has the nutrients necessary to balance fluids, minerals, and sodium. A healthy balance of this means a healthy blood pressure.
3) The Right Fats
Not all fats are created equal, and this is especially true of the fats you allow into your diet and into your body.
While we should try hard to stay away from hydrogenated fats and trans fats, one of the BEST things you can do for your blood pressure and heart health is get plenty of Omega-3 fatty acids.
Studies show noticeable decrease in blood pressure in those who take 1,000 to 3,ooo mg of Omega-s fatty acids.
This is because omega-3s help reduce inflammation, and relax arteries to allow better blood flow.
Omega-3s are found in fish oil, fatty fish like salmon and tilapia, nuts, and avocados.
4) Focus on Fiber
Foods high in fiber, such as fruits, vegetables, whole grains, and legumes, will help your body dispose of extra waste and fat cells in the blood stream, as well as preventing more fat from forming in the blood. Fiber also helps control blood glucose and insulin levels.
4) Flavonoids Are Your Friend
Flavonoids, commonly found in dark chocolate, berries, green vegetables, and red wine, have many antioxidant, anti-viral, and anti-inflammatory properties.
Studies show that the effects that flavonoids could have in fighting against freed radicals could prevent cell damage and heart disease.
5) Fill Up On Fruit
Fruit is high in fiber, vitamins and mineral, but very low in calories and fat. This means snacking on fruit will help keep you full, but add a lot of nutritional significance to your diet.
Focusing especially on berries and citrus fruits is even more beneficial, though you can’t go too wring with eating plenty of fruit!
L-arginine is an amino acid that helps your body produce nitric oxide, which in turn relaxes your blood vessels.
Foods high in l-arginine include dairy, fish, chicken, beef, beans, and bean sprouts. Often, though, we don’t get enough l-arginine in our diets to produce an amount of nitric oxide that would make a big difference in blood pressure.
So, it never hurts to use an l-arginine supplement as part of your daily diet.