If you have been diagnosed with high blood pressure or even if you are diagnosed with borderline high blood pressure, it is important that you do everything that you can in order to lower it. Having high blood pressure can be dangerous as it can put you at risk for many health issues.
When you have high blood pressure it means that your heart has to work harder to deliver the nutrients and oxygen to the rest of the body. This can cause you to be short of breath and over the long term lead to many heart issues and even cause a stroke or heart attack.
There are many different factors that can cause a person to develop high blood pressure. However, the main causes of high blood pressure tend to be your diet. The food that you eat can cause the blood to thicken, which makes it much harder to pump throughout your body.
The good news is, there are several changes to your diet that you can make in order to lower your blood pressure and possibly avoid taking medications, which can have additional side effects. Here are 11 nutritional advice for helping you lower high blood pressure.
1. Eat Berries
Berries are a nutrient-rich food that should be added to your diet in order to help lower your blood pressure. Berries are rich in compounds that are called flavonoids. Flavonoids are compounds that have been found to help prevent high blood pressure and can even help lower blood pressure that is already high. Strawberries, blueberries, and raspberries can easily be added to your diet. You can eat them by the handful or add them into smoothies made with low-fat yogurt or put them in a bowl of granola for a healthy snack.
2. Drink Water
On every list you ever see about lowering blood pressure and being healthy is drink water. This is because it is very important to stay hydrated at all times. Water is crucial for all chemical reactions that take place within the body. Unfortunately, nearly a third of us are dehydrated.
Drinking water is one of the easiest and most effective ways to help lower your blood pressure. It not only will help your blood flow easier through your body, but it is also good for your health overall.
Try to drink at least 64 ounces or more of water each day.
3. Eat Less Sugar
When you think of high blood pressure, chances are that you think about eating too much fat. At one time fat was blamed for almost every type of health issue that a person has. However, recent studies have shown that sugar may be to blame even more than fat.
If you are suffering from high blood pressure it is important to lower the amount of sugar that you are eating. Sugar causes inflammation, which is one of the biggest causes of high blood sugar.
Sugar impacts our health in a lot of negative ways, so it is important to cut it from your diet.
4. Eat Healthy Omega 3s
Omega 3s are healthy fats that are actually good for you to eat. Omega-three fatty acid is found in several foods including salmon and tuna. These fatty acids are good for the body for several reasons.
One of the most helpful things that omega 3 fatty acids do is forming cell walls. The omega 3s will increase the permeability of the cell walls, which makes the cell walls more flexible.
This allows nutrients to pass through them more easily, which can help lower blood pressure.
5. Avoid Trans Fat
Unlike Omega 3 fatty acids, trans fats can actually have a negative effect on your blood pressure. Trans fats are added to foods to make them last longer. Trans fats can clog up the arteries and thicken the veins.
This makes it harder for the blood to get through them, which will raise your blood pressure. Avoiding trans fats is important if you have been diagnosed with high blood pressure.
While sugar has been found to be the new culprit of many health issues, it is important to note that there are still some bad fats that should be avoided.
6. Avoid BPAs
BPAs have been in the news a lot lately because of recent studies that show that they can have an impact on our long term health. BPAs are found in many plastic products including food packaging, water bottles, and lunch boxes. Studies have shown that BPAs leak from these products into our food.
When consumed, BPAs may cause serious side effects including lowering testosterone levels and increasing blood pressure. Purchase products that are BPA free in order to avoid these side effects.
7. Eat Foods that Raise HDL
As mentioned, not all fats are bad fats. In addition, not all cholesterol is bad cholesterol. Eating the right kind of cholesterol can help to lower blood pressure. While LDL cholesterol is not good for us, HDL is good for the body and can help to lower blood pressure. HDL helps to make testosterone as well as other important hormones.
You can find HDL in eggs and meat, so make sure that you are adding these to your diet. Raising your HDL levels and lowering LDL levels is recommended to help lower your blood pressure and maintain your overall health.
8. Eat Your Leafy Greens
Leafy greens such as arugula, kale, spinach, romaine lettuce, collard greens, turnip greens, and swiss chard are high in potassium. Potassium helps your body remove sodium from the body through your urine. Eating a variety of leafy greens on a regular basis will help you better get rid of sodium in the body, which in turn will help to lower your blood pressure.
Eating plenty of leafy greens in combination with lowering the amount of salt that you eat can be a good way to get your blood pressure under control.
9. Avoid Processed and Canned Foods
Canned vegetables tend to be high in sodium and should be avoided if you are trying to lower your blood pressure. Consider fresh or frozen vegetables instead. When it comes down to it you should try to avoid any type of processed foods altogether.
Most processed foods contain chemicals and other items that are not good for your health. Instead of eating processed foods, stick with whole grains, fruits, and vegetables.
This can help not only lower your blood pressure but improve your health overall.
10. Eat Your Beets
When you are looking for foods that are healthy and that will help improve your blood pressure, consider adding beets to your diet. Beets are a food that many people do not consume or even realize how healthy they are for them.
Beets are a vasodilator, which means that they can open up the blood vessels, which will help the blood flow more freely. This will instantly improve your blood pressure.
In addition, beets will help improve oxygen flow to the muscles, making them a great way to improve your athletic performance.