Beans and Lentilsīeans and lentils are rich in fiber, protein, potassium and magnesium, making them an effective way to naturally lower your blood pressure. Pistachios contain a variety of nutrients essential for optimal heart health, and they have been linked to an increased ability to maintain healthy blood pressure levels. ![]() Other whole grains to add to your diet include: Oatmeal has been identified as a particularly important whole grain to help manage blood pressure, making it an excellent breakfast option for individuals with hypertension. Whole grains are an excellent source of beta-glucan, a fiber that has been found to lower blood pressure. To experience these benefits, the American Heart Association recommends consuming 2 three-ounce servings of salmon and other oily fish each week. Salmon is an excellent source of omega-3 fats, which have been found to lower blood pressure by reducing inflammation and decreasing the levels of blood vessel constricting compounds in your system. Make sure to include plenty of the following leafy greens in your diet: Consuming at least one cup of leafy green vegetables daily can lower your blood pressure and reduce your risk of cardiovascular disease. They are rich in nitrates, magnesium and potassium, all of which can help you regulate your blood pressure. Leafy greens provide a wide range of health benefits, including an ability to lower your blood pressure. An average sized banana contains about 420 mg of potassium, which equates to roughly 9% of your recommended daily intake. Bananasīananas are rich in potassium, a mineral that has been found to lower blood pressure by alleviating tension in the walls of your blood vessels and by minimizing the negative effects of sodium. A study published by the American Heart Association found that people with high blood pressure who consumed 1 cup of red beet juice daily for 4 weeks experienced an average drop in blood pressure of 7.7/5.2 mm Hg over a 24-hour period. If you’re not a fan of eating beets, you can also get the same positive impact from drinking beet juice. Beetsīeets are high in nitrates, which are effective in relaxing blood vessels and lowering your blood pressure. Numerous studies have demonstrated a link between yogurt consumption and a reduced risk of high blood pressure. Greek yogurt is rich in minerals that help lower your blood pressure, such as calcium, magnesium, and potassium. Another study conducted by the Academy of Nutrition and Dietetics found that consuming one ounce of blueberries each day can significantly lower your blood pressure. In fact, one study found that individuals with a diet rich in anthocyanins have an 8% lower risk of high blood pressure. Berriesīlueberries and strawberries are rich in anthocyanins, an antioxidant that has been found to lower your blood pressure. By consuming these on a regular basis, you can naturally lower your blood pressure and potentially reduce your dependence on medication to manage your condition. ![]() The following foods are an essential part of the DASH diet. The DASH diet is heart-healthy and contains a variety of nutrients that are essential to naturally lowering your blood pressure, such as calcium, potassium and magnesium. The DASH diet (Dietary Approaches to Stop Hypertension) has been designed to help individuals with high blood pressure manage their condition. Manage High Blood Pressure with the DASH Diet Numerous studies have indicated that consuming the right foods can potentially reduce or even eliminate your need for blood pressure medication. However, the adjustment you can make that will have the greatest impact on managing your blood pressure is to change your diet. Lifestyle changes such as reducing alcohol intake, lowering stress levels and exercising more frequently are all effective ways to lower your blood pressure. While medication is commonly used to manage the condition, there are also steps you can take to naturally lower your blood pressure. When high blood pressure isn’t properly managed, it can increase your risk of a variety of serious health conditions, including heart disease, stroke, and kidney disease. High blood pressure is a common condition impacting over 1 billion people worldwide. Recipes & Nutrition, 9 Foods That Naturally Lower Blood Pressure
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