Many of my clients first come to me with complaints of high blood pressure. The nice thing about this condition is that often there are some simple things you can do to lower your blood pressure, quickly, and easily just by changing a few things in your diet.
Eating the wrong foods are often the causes of hypertension (high blood pressure) and some simple changes in what you eat can really make a big difference.
Here is a list of 15 foods that can help you naturally and easily lower your blood pressure.
15 Foods That Help
Lower Blood Pressure
1, Leafy greens
Potassium helps your
kidneys get rid of more sodium through your urine. This in turn lowers your
blood pressure.
Leafy greens, which
are high in potassium, include:
·
romaine lettuce
·
arugula
·
kale
·
turnip greens
·
collard greens
·
spinach
·
beet greens
·
Swiss chard
Canned vegetables
often have added sodium. But frozen vegetables contain as many nutrients as
fresh vegetables, and they’re easier to store. You can also blend these veggies
with bananas and nut milk for a healthy, sweet green juice.
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2. Berries
Berries, especially
blueberries, are rich in natural compounds called flavonoids. Scientific
studies have found that consuming these compounds might prevent hypertension
and help lower blood pressure.
Blueberries,
raspberries, and strawberries are easy to add to your diet. You can put them on
your cereal or granola in the morning, or keep frozen berries on hand for a
quick and healthy dessert.
3. Red beets
Beets are high in
nitric oxide, which can help open your blood vessels and lower blood
pressure. Researchers also found that the nitrates in beetroot juice
lowered research participants’ blood pressure within just 24 hours.
You can juice your own
beets or simply cook and eat the whole root. Beetroot is delicious when roasted
or added to stir-fries and stews. You can also bake them into chips. Be careful
when handling beets — the juice can stain your hands and clothes.
Here is a seriously YUMMY Beet Soup Recipe. This soup is my daughter Danielle's specialty When she makes this, we can't seem to stop with just one bowl, because it is SERIOUSLY SO DELICIOUS!! Even the kids go back for seconds and thirds!
BEET SOUP
Serves 6-8
3 beets
3 potatoes
3 carrots
1/2 head of cabbage
3 cloves of garlic
1 onion
diced tomatoes
1 tomato paste
1 lb sausage
Fill pot 1/4 to 1/2 full with water bring to boil, add shredded beets. Cook till they lose color. Add cooked sausage. Add shredded carrot and diced potatoes. Cook about 5 min then add shredded/chopped cabbage. Cook till soft. Add chopped garlic and diced tomatoes.
in pan saute onion, add 1/4 cup water and tomato paste. Mix and add to soup. salt and pepper to taste
Serve with sour cream on top and tortilla chips.
4. Nut milk and yogurt
Skim milk (raw) or nut
milk is an excellent source of calcium and are considered healthy fats. These
are both important elements of a diet for lowering blood pressure.
According to the American
Heart Association, women who ate five or more servings of yogurt a week
experienced a 20 percent reduction in their risk for developing high blood
pressure.
Try incorporating
granola, almond slivers, and fruits into your yogurt for extra heart-healthy
benefits. When buying yogurt, be sure to check for added sugar. The lower the
sugar quantity per serving, the better. Try to find yogurt that has 5
ingredients of less. These are usually the yogurts that are lower in sugar.
(Often Greek yogurt is a good option)
5. Oatmeal
Oatmeal fits the bill
for a high-fiber, low-fat, and low-sodium way to lower your blood pressure.
Eating oatmeal for breakfast is a great way to fuel up for the day.
Overnight oats are a
popular breakfast option. To make them, soak 1/2 cup of rolled oats and 1/2 cup
of nut milk in a jar. In the morning, stir and add berries, granola, and
cinnamon to taste.
6. Bananas
Eating foods that are
rich in potassium is better than taking supplements. Slice a banana into your
cereal or oatmeal for a potassium-rich addition. You can also take one to go
along with a boiled egg for a quick breakfast or snack.
7. Salmon, mackerel, and fish with omega-3s
Fish are a great
source of lean protein. Fatty fish like mackerel and salmon are high in omega-3
fatty acids, which can lower blood pressure, reduce inflammation, and lower
triglycerides. In addition to these fish sources, trout contains vitamin D.
Foods rarely contain vitamin D, and this hormone-like vitamin has properties
that can lower blood pressure.
One benefit of
preparing fish is that it’s easy to flavor and cook. To try it, place a fillet
of salmon in parchment paper and season with herbs, lemon, and olive oil. Bake
the fish in a preheated oven at 450°F for 12-15 minutes.
8. Seeds
Unsalted seeds are
high in potassium, magnesium, and other minerals known to reduce blood
pressure. Enjoy ¼ cup of sunflower, pumpkin, or squash seeds as a snack between
meals.
9. Garlic and herbs
Garlic can help reduce
hypertension by increasing the amount of nitric oxide in the body. Nitric oxide
helps promote vasodilation, or the widening of arteries, to reduce blood
pressure.
Incorporating
flavorful herbs and spices into your daily diet can also help you cut back on
your salt intake. Examples of herbs and spices you can add include basil,
cinnamon, thyme, rosemary, and more.
10. Dark chocolate
A 2015 study found that eating dark
chocolate is associated with a lower risk for cardiovascular disease (CVD). The
study suggests that up to 100 grams per day of dark chocolate may be associated
with a lower risk of CVD.
Dark chocolate
contains more than 60 percent cocoa solids and has less sugar than regular
chocolate. You can add dark chocolate to yogurt or eat it with fruits, such as
strawberries, blueberries, or raspberries, as a healthy dessert.
11. Pistachios
Pistachios are a
healthy way to decrease blood pressure by reducing peripheral vascular
resistance, or blood vessel tightening, and heart rate. One study found that a diet with one serving
of pistachios a day helps reduce blood pressure.
You can incorporate
pistachios into your diet by adding them to crusts, pesto sauces, and salads,
or by eating them plain as a snack.
12. Olive oil
Olive oil is an example
of a healthy fat. It contains polyphenols, which are inflammation-fighting
compounds that can help reduce blood pressure.
Olive oil can help you
meet your two to three daily servings of fat as part of the DASH diet (see
below for more about this diet). It’s also a great alternative to canola oil,
butter, or commercial salad dressing.
*** I would suggest
that you remove all other oils out of your diet, EXCEPT olive oil and Coconut
oil. These two oils are the best options for healthy oils in your diet***
13. Pomegranates
Pomegranates are a
healthy fruit that you can enjoy raw or as a juice. One study concluded
that drinking a cup of pomegranate juice once a day for four weeks helps lower
blood pressure over the short term.
Pomegranate juice is
tasty with a healthy breakfast. Be sure to check the sugar content in
store-bought juices, as the added sugars can negate the health benefits.
14. Avocados
Avocados are a fruit
that is also a healthy fat.
· Avocado is Incredibly
Nutritious.
· They Contain More
Potassium Than Bananas.
· Avocado is Loaded with
Heart-Healthy Monounsaturated Fatty Acids.
· Avocados Are Loaded with
Fiber.
· Eating Avocados Can
Lower Cholesterol and Triglyceride Levels.
· The fat in Avocados
can help you absorb nutrients from other plant foods: So... not only is avocado highly nutritious, it can dramatically increase the
nutrient value of other plant foods that you are eating.
15. Potatoes (of
all kinds including Sweet Potatoes)
- The potato is one of the most durable and—when prepared
correctly—delicious and healthy foods in the world.
- This veggie can actually help to lower your blood pressure and
help you overcome hypertension.
- Potatoes are packed with potassium and magnesium; minerals that
can help in the fight against hypertension.
I Choosing to add these healthy foods into your diet while staying away from fried foods, and high sugar foods can make a big difference in lowering your blood pressure as well as improving your overall health.
Often, it is the small and simple steps we take that can make BIG improvements!
If you would like support in reaching your health and wellness goals, feel free to contact me for a FREE 60 minute session. You can schedule with me by calling at 435-531-0366 or through my scheduling profile here.
