Saturday, September 19News That Matters

Nutritious Foods That Lower Blood Pressure

High blood pressure is an extremely common ailment as many people are diagnosed with it each day. When you have high blood pressure your heart has to work harder to pump blood through the body. This can put an extreme amount of strain on your heart muscles and can cause you to be at a higher risk for heart disease, stroke, and heart attacks.

If you have been diagnosed with high blood pressure your doctor may put you on a blood pressure medication in order to lower it. The problem with blood pressure medications is they often come with unwanted side effects.

Fortunately, there are healthier and more natural ways to lower your blood pressure. Since high blood pressure is often associated with the foods that you eat, it only makes sense that changing some of your dietary habits can be a great way to lower your blood pressure.

If you have been diagnosed with borderline high or high blood pressure it is a good idea to change your diet as soon as possible. This can not only help lower your blood pressure, but it can also help you avoid taking medications. Here are 19 foods that you should be eating more of in order to lower your blood pressure naturally.

1. Milk

Many people think that if they are diagnosed with high blood pressure they need to avoid all types of fat. However, this is not the case. There are “good” fats and “bad” fats. Milk contains HDL, which is the good type of cholesterol. This type of cholesterol is good for your cholesterol levels as well as your blood pressure. In addition, milk contains magnesium, which is an important mineral for helping to lower blood pressure. While you should not drink a lot of milk each day because of the sugar content, drinking one or two glasses a day can help lower your blood pressure.


2. Cereal

Add some milk to some cereal and you have a heart-healthy meal. Cereal provides a good source of fiber and fiber is great for sweeping through your system to help remove fatty deposits and other things that may be leading to your high blood pressure.

In addition, there are many bowls of cereal available that are fortified with a range of vitamins and minerals such as calcium and potassium, both of which are known to help lower blood pressure.

While it is better to get these minerals naturally, getting them through your cereal is better than not getting them at all.


3. Eggs

Another good source of good cholesterol is eggs. Eating eggs each day is a good way to help maintain a healthy hormone balance as they are packed with essential amino acids, which support your general health.

In addition, eggs are a good source of pure protein. If you really want to get all of the nutrients that eggs have to offer, consider blending up the shells and eating those as well, just make sure that you wash it well before doing so.

If you do this you will get 100 percent of your RDA from just one egg.


4. Salmon

Salmon is a good source of Omega 3 fatty acids. In addition, salmon is a great source of lean protein. Eating high-quality omega 3 fatty acids such as those found in salmon can help balance out the omega 3 to omega 6 ratio in the body.

Omega 6 is found in a lot of foods in our modern diet and when eaten in high qualities can actually raise blood pressure.

Since the body will maintain a balance of omega 3 and omega 6, eating more of one can lower the other.


5. Tuna

There are numerous health reasons to eat tuna. Tuna provides a great source of lean protein it is also full of omega 3 fatty acids. As mentioned, eating omega 3 fatty acids helps to balance out the omega 6 fatty acids in the body, which may be the cause of high blood pressure.

Omega 3 is used in the construction of cells and allows them to be more permeable and flexible. When the vessels are more flexible, blood can pass through more freely, which will lower the blood pressure.

You should not eat more than two servings or so of tuna and other fish each week because these fish can contain high levels of mercury, which is not good for you.


6. Bananas

There are many nutritional reasons to eat bananas. Bananas provide a healthy energy source and have a ton of nutrition.

One of the reasons that you should eat bananas if you have high blood pressure is because they provide one of the best sources of potassium available. Potassium helps to rid the body of sodium through the urine and can help combat cramping.

In addition, eating bananas can also help improve sleep because they can prevent the chance of getting cramps at night that could wake you up. Try eating at least one banana each day if you have high blood pressure and suffer from leg cramps.

7. Oranges

Another great fruit to eat if you are trying to lower your blood pressure are oranges. The fructose in oranges may not be great, but it does not become a big issue when it is consumed in moderation.

The benefit of eating oranges is that they are high in vitamin C. Vitamin C is known for being a powerful antioxidant that can help strengthen the immune system.

In addition, vitamin C raises serotonin, which can help reduce the heart rate and improve your mood. Oranges as well as other citrus fruits are great immunity boosters and should be consumed regularly.


8. Apples

There are a few reasons that you should be eating apples if you have high blood pressure. First, apples have a high amount of soluble fiber. This means that they can help sweep through your body and remove any unwanted fatty deposits and plaque buildup, which can cause your veins to become rigid.

In addition, apples provide a great source of many vitamins including many that act as antioxidants, which can lower inflammation.

Finally, apples contain epicatechin which can also be important for lowering blood pressure and can also improve your mood overall.


9. Grapes

Grapes are another fruit that should be eaten if you have been diagnosed with high blood pressure. Grapes contain resveratrol, which is one of the most powerful antioxidants. Resveratrol is great for combating free radicals.

In addition, resveratrol is an important tool for increasing mitochondrial performance. Mitochondria are energy factories within the cells and when they are performing at a higher level they help to reduce the impact of sugar, which in turn will lower the blood pressure.


10. Berries

There are numerous benefits of eating all types of berries. Blueberries are especially high in antioxidants, which can help lower blood pressure.

In addition, berries contain high amounts of vitamin C, which we have already mentioned has a ton of benefits when it comes to your overall health. It is quite easy to add berries to your diet as they can be added to your cereal or put in yogurt to make smoothies.

Of course, you can just eat a handful of berries each day. No matter how you eat them, make sure that they are a part of your diet if you need to lower your blood pressure.

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