Change of diet can contribute greatly to your efforts to low the blood pressure. There are so many things that can lead to high blood pressure and it may not seem like a big deal in the beginning but with time high blood pressure can lead to more diseases which may lead to death in the end.
This is why it is very important to know the foods you should take to keep your blood pressure at a balance. According to research there are more than 75 million Americans who are affected by high blood pressure. High blood pressure increases the risk of you having stroke, heart diseases and other life threatening diseases. Working out has been known to play a great role in lowering blood pressure but it is not the only thing that you can do to lower your blood pressure.
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The good news for you is that you don’t have to spend most of your time in the gym just so that you can lower your blood pressure. Research has proven that there are certain types of foods that you can take and they will help in you lower your blood pressure. Don’t worry it does not involve you following a boring diet, most of these foods are actually delicious. In this article we are going to look at 17 foods that can help you lower your blood pressure.
Berries
A study that was done to over 34,000 people proves that berries plays a great role in lowering blood pressure. Whether its strawberries or blueberries they will contribute greatly to your efforts. This berries contains a form of flavonoid called anthocyanins that fights high blood pressure. Eat these berries any time of the day or night. You don’t have to follow a certain routine for them to work. Whether you eat them at night, morning or during the day they will work just fine. If you are the kind of a person who cannot take berries on their own, then you can add them to an oatmeal or to some smoothies.
Mangoes
Who doesn’t like mangoes? They like one of the sweetest fruits in the planet. If you are a mango lover you don’t have to deprive yourself your favorite foods because you want to lower your blood pressure. Research has proven that eating a lot of mangoes lowers blood pressure within no time. Mangoes contains both beta-carotene and fiber which are vital in lowering blood pressure. Mangoes are sweet and loved but not by everybody of course. People have different tastes and so if you don’t really like eating raw mangoes, you can try freezing them and blend them into a cold sweet juice perfect for summer. I bet you will like the juice and you will have enough to lower your blood pressure.
Salmon
Who said that you can’t have fatty foods just because you are fighting your pressure? If someone told you that you have to leave all fatty foods in order to lower your blood pressure, that guy lied to you. Yes, it is very important to avoid fatty foods if you are fighting high blood pressure but there is some foods that are an exception. Salmon is one of the exception because it contains high levels of omega-3 acids which are vital in lowering blood pressure. A research conducted in 2012 revealed that omega-3 acids reduced blood pressure and fish is mandatory for anyone who is fighting high blood pressure. Enjoy your delicious fatty salmon and lower your blood pressure in a very short time.
Bananas
Foods containing potassium has proven to be of great help when it comes to fighting high blood pressure. Bananas so happen to have high levels of potassium which will help you in fighting high blood pressure. As an adult you should aim to have 4700 milligrams of potassium added to your body daily. Bananas are not the only source of potassium, you can also try out some avocados, and tomatoes. If you have diabetes you should consult your doctor on amount of potassium you should consume as too much of it can lead to health complications.
Apples
A saying that has been around like forever concerning apples is not wrong. It is true that an apple a day keeps the doctor away. Apples contain high amounts of fiber which is vital in fighting high blood pressure. Also it contains quercetin which plays a great role in lowering of blood pressure.
Carrots
Carrots have been used to lower blood pressure for a long time now. Carrots contains high amounts of beta-carotene which is vital in fighting high blood pressure. Also their high levels of vitamin C is of great use to your body. A carrot is like a medicine of its own. Take enough carrots and lower your blood pressure fast.
Eggs
Eggs are mostly known for their high amounts of proteins as well as high levels of cholesterol. Because of these amounts of cholesterol many people fighting high blood pressure tends to avoid consumption of eggs. But according to research foods containing a lot of proteins can help you greatly in your efforts. Eggs contains a lot of proteins which naturally lowers blood pressure and helps you lose weight. Eats some eggs every breakfast and make sure to avoid lots of sugar as sugar reduces the protein-rich and hence reducing its effect. It will actually save you some money if you avoid this sugary foods that can be an obstacle in your efforts to fight high blood pressure.
Beets
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Beet juice is another thing that can help in lowering blood pressure. Beet juice reduces high blood pressure both short term and long terms. A research that was concluded in 2015 revealed that drinking a cup of beet juice every day lowers your blood pressure a great deal within 4 weeks. Beet juice starts taking effect within 24 hours and its one of the best when it comes to lowering blood pressure. The high levels of the inorganic nitrate in beet juice are responsible for its immediate impact in lowering blood pressure. Taking a cup of beet juice every day during your breakfast will help you a lot in your efforts. You can also add some beets in your salad or prepare some vegetables with beets as a side dish.
Dark chocolate
As we promised you lowering your blood pressure does not always involve going to the gym and eating some boring diet. Everybody loves some chocolate once in a while. Dark chocolate contains high levels of flavonoid which is responsible for lowering blood pressure. Choose chocolates that contain above 70 percent cocoa for it to be more effective. Take a piece of one ounce a day and after some time you will notice the pressure of your blood going down.
Kiwis
A research that was conducted revealed that kiwis are even more effective when it comes to lowering blood pressure than apples. Apples are great in reducing blood pressure but kiwis are better. They are very rich in vitamin C which is very vital in lowering blood pressure. Kiwis also contains some bioactive substances that helps in lowering blood pressure. Kiwis are easy to consume as you can add them to smoothies or lunches. Take as much as possible kiwis if you want to reduce your blood pressure fast.
Watermelon
Not the sweetest or your favorite fruit but trust me, watermelon is very effective in fighting high blood pressure. Watermelon contains citrulline an amino acid which is very important in lowering blood pressure. This amino acid produces some amount of nitric oxide that relaxes the blood vessels and so the arteries become more flexible. Flexible arteries will allow effective flow of blood throughout the body and hence reducing blood pressure. A research which was carried on people with obesity, revealed that watermelon reduced blood pressure in their ankles and the main artery in their arm. Another research was conducted on animals and animals that took watermelon had better health compared to those who didn’t. Take one watermelon a day and your blood pressure will reduce within no time.
Spinach
Any person serious about lowering blood pressure should make spinach a regular meal. Spinach contains high levels of fiber, vitamin C and beta-carotene. As we have already seen vitamin C, fiber and beta-carotene are vital in fighting blood pressure. If spinach contains all three in high amounts you can imagine how effective it is. Spinach is a must take for anyone who wants to lower blood pressure. Take spinach every day and you will notice your blood pressure decreasing after a very short time.
Onions
Most people use onions in their foods but the onion in your food is not really enough to reduce your blood pressure. Taking some raw onions will be of great help in fighting high blood pressure. Onions contains quercetin which is vital in lowering blood pressure. If raw onions are too much for you try adding some olive oil in them to make them sweeter. A research proved that onions are very effective when taken raw, after it was tried on some overweight people.
Garlic
Garlic is very effective in reducing high blood pressure. A research revealed that garlic contains high levels of nitric oxide a gas that relaxes the blood vessels hence allowing the arteries to flow the blood throughout the body with ease. Another research revealed that garlic reduces diastolic and systolic blood pressure in people with high blood pressure. Taking garlic raw can be difficult and that’s we suggest you try taking it in meals. Garlic enhances flavors of meals so be sure to take food that has garlic every day. Within a short time you will notice that your blood pressure will decrease.
Natural yogurt
A research by the American heart association suggested that natural yogurt reduces blood pressure especially in women. The research was conducted on middle aged women and it found that the women who took 5 servings of natural yogurt in a week showed reduction of blood pressure by about 20 percent. They tried the research on men but yogurt did not have the same effect on men. Natural yogurt won’t be of any help to you as man in your efforts to fight high blood pressure. If you are a lady though, unsweetened yogurt will be of great help to your efforts. Take yogurt with fruits, seeds and nuts as a dessert. Take yogurt every day and you will be happy you did.
Beans
As we have already established, foods rich in protein helps a great deal in fighting high blood pressure. Also we have established that potassium is vital in lowering blood pressure. Beans contains both proteins and potassium. Eating a lot of beans will help keep your blood pressure under control and provide enough proteins for your body. As you take beans avoid adding too much salt because sodium will only increase your blood pressure. It will be like you are fighting it and at the same time encouraging it. Make sure to consult your doctor if you are diabetic because too much potassium can be harmful to your health.
Oats
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The last food we are going to talk about is oats. Oats contain a type of fiber which helps in reducing blood pressure. As we have established fiber is very vital when it comes to reducing blood pressure. A research that was recently concluded suggests that the beta-glucan fiber which oats contain, lowers both diastolic and systolic blood pressure. Take a bowl of oatmeal daily during breakfast and your blood pressure will reduce within a short time. Barley has beta-glucan fiber so if you don’t like oats you can try barley.