Blood Pressure too high? Here are some simple fixes!

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. 

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