15 Foods That Lower Blood Pressure
If you’re one of the millions of people in the world that were diagnosed with hypertension, your health care professional may have already advised you to carefully watch your diet and avoid certain foods. Topping the list for sure are those that are high in saturated fats and sodium, red meat, and fizzy drinks. So how about those that can actually lower it down? Turns out, there are plenty of foods that have the ability to normalise your blood pressure and keep it from going up. Here are some of them:
Bananas
To stay healthy, your heart needs a sufficient amount of potassium. This substance boosts kidney function, which in turn cleanse the blood from sodium and other toxic compounds. It also helps the artery walls relax, promoting blood flow. A healthy and delicious source of potassium is banana. Just one and a half to two bananas may result in 2 to 3-point drop in blood pressure.
Spinach
Sauté spinach in a little olive oil or toss it fresh in your salad – whatever way you prepare this leafy vegetable, you are sure to benefit from its health properties. Spinach is among the most nutritious foods because it contains high levels of potassium, folate, magnesium and vitamins that all contribute in reducing your blood pressure.
Sunflower Seeds
Instead of munching on crisps, have yourself a cup of sunflower seeds. These tasty seeds are a great source of magnesium. But be sure to buy unsalted sunflower seeds. You want to avoid sodium as it won’t help you in stabilise your blood pressure in any way.
Non-fat Greek Yoghurt
Yoghurt, in its plain and non-fat form, is a great remedy for unstable blood pressure. Dairy products often provide a big buzz to people suffering from hypertension due to their high saturated fat content. But yoghurt is different. This cultured food is good for your heart. In fact, a study by the American Heart Association suggests that people who ate non-fat yoghurt were 31 per cent less likely to develop high blood pressure than others. If you don’t like the sour taste of plain Greek yoghurt, mix it with vegetable or fruit salad or pour it over you wholegrain bread. It adds extra flavour to some other healthier foods. Yum!
Cayenne
Cayenne offers quick relief to the symptoms of high blood pressure such as dizziness and light-headedness. In a 2010 study published in the journal Cell Metabolism, researchers found that capsaicin – a substance found in cayenne powder, lowers blood pressure in animal models by activating a receptor in the brain called TRPV-1. Another study reported in the journal Current Medicinal Chemistry Cardiovascular Hematological Agents revealed that capsaicin affects the sensory nerves that work with neuro-hormonal systems which result to a decrease in blood pressure.
Purple Potatoes
A daily serving of purple potatoes may keep the cardiologist at bay – that’s if you steer away from the deep fryer and fatty sauces, and you keep the peel intact. In 2011, researchers from the University of Scranton, in Pennsylvania, found that people who ate baked plain purple tomatoes for one month lowered their blood pressure by 3 to 4 per cent without gaining weight. White potatoes are also good for your heart. Just cook it in the microwave to preserve its nutrients and do not remove the peel.
Skim Milk
Potatoes are best paired with milk! This does not only make your stomach full but may significantly reduce your blood pressure. This creamy milk provides your body with considerable amount of vitamin D and calcium which work as a team in pulling down your blood pressure levels. Regular consumption of skim milk may lower risk of hypertension by 15 per cent.
Beans
Add some beans to your bowl of vegetable salad, to your morning cereal and to just any dish you want for a big health boost. Beans of any varieties, such as black, white, navy, pinto, and kidney are all great sources of magnesium, potassium and soluble fibre that do not only keep your blood pressure under control, but also keeps you fit and healthy!
Hibiscus
Iced hibiscus tea is a very popular beverage in the Caribbean islands, South America, and Mexico. This refreshing drink has been clinically proven to help stabilise blood pressure in humans. To get rid of the spicy taste of cayenne, drink this cold and stimulating tea right after and double their pro-heart benefits.
Oats
Here’s another good reason why you should retain that cup of oats in your breakfast. Several studies have shown that oatmeal does not only help lower blood pressure but bad cholesterol as well. In a study published in the journal Preventive Medicine in Managed Care, scientists found that these soluble-fibre-rich whole grains eliminate the need for medication to control blood pressure in 73 per cent of the participants. This resulted to a total savings of £129.23 per patient.
Celery
Chinese medicine practitioners must be right about their theory that celery can aid in managing blood pressure. Just two stalks of celery per day can lower your blood pressure by whopping 7 points! That’s according to the study by the University of Chicago. This zero-calorie vegetable contains pthalides that relax the muscles in the artery walls, allowing the blood to easily flow through the veins.
Fish
Who says fats are bad for your heart? There are fats, like those contained in fish, which can help you maintain normal blood pressure and cholesterol levels. Omega-three fatty acids present in salmon, tuna, sardines, cod, halibut and mackerel fights inflammation that obstructs blood flow and triggers the onset of diseases.
Raisins
Who says sweets aren’t good for your heart too? A study by the Louisville Metabolic and Atherosclerosis Centre in the US found that snacking on these natural sweets three times a day may lower blood pressure, compared to other kinds of snacks.
Kiwis
Fruit salads are not as delicious and as healthy without this magic ingredient – kiwi! Researchers at the American Heart Association discovered that people who ate three kiwis a day had a significant reduction in their blood pressure. Furthermore, they had lower systolic blood pressure levels than those who ate apples.
Watermelon
Cold or not, watermelon is the ultimate hunger quencher! But it’s not just refreshing. Watermelon contains plenty of nutrients, such as potassium, lycopene, fibre and vitamin A. A study by the Florida State University shows that a compound known as L-citrulline/L-arginine found in watermelon may also have blood pressure-lowering effects.
These foods are not difficult to find. Most probably, you have most of them in your refrigerator. Incorporating these foods in your regular diet can substantially reduce your blood pressure and at the same time, improve your health!
Dear Readers,
Aside from paying attention to diet, what other natural approaches can you recommend for people who have problems managing their blood pressure?
Share your comment below.
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