10 Foods That Lower Blood Pressure
High Blood Pressure also known as hypertension is one of the greatest ‘silent killers’ that exists. High Blood Pressure is considered the pressure of blood against artery walls. Suffering from High Blood Pressure can lead to heart disease, kidney disease and even stroke. Although dizziness, headache, chest pains, and nosebleeds can be associated with High Blood Pressure, these symptoms can not be confirmed.
According to the CDC (Center for Disease Control), around 75 million Americans suffer from the disease. High Blood Pressure can stem from genetics, age, lack of physical exercise and unhealthy diet.
Read on to see foods that can help lower blood pressure.
Leafy greens including kale, spinach, arugula, and chard have major health benefits. The greens contain potassium which fights hypertension, are low in calories, high in fiber, and filling. They are also known to reduce stress, improve skin health, and support your immune system. By all means, add that side salad to your next meal.
Blueberries, raspberries, and strawberries are a healthy option to add to your diet if you are looking to lower your blood pressure. The berries, especially blueberries, contain compounds called flavanoids that fight hypertension. Berries are also associated with cancer prevention. A great way to add berries to your diet would be using them as a topping on yogurt and oatmeal.
Beets may be the number one source for lowering blood pressure. Studies show that consuming beet juice can lower your blood pressure in a matter of 24 hours. Beets are high in nitric oxide, which helps open your blood vessels and lower blood pressure.
Like the leafy green vegetables, bananas are a source of potassium which has been known to lower blood pressure. One banana contains about 105 calories hold very little fat. Although bananas are great for lowering blood pressure, people who have type 2 diabetes should avoid eating bananas due to the amount of carbs.
Olive oil contains polyphenols which fight to lower blood pressure. Olive Oil is also a healthy fat. It’s often used as a substitute for canola oil and butter when cooking.
The antioxidants in pomegranates also lower the risk of high blood pressure. They are best consumed fresh as store bought juice can contain extra sugars.
Pistachios are a healthy source to decreasing blood pressure. They reduce the blood vessel tightening, and heart rate. Pistachios are a great addition to salads or standing alone.
Dark chocolate can lower blood pressure and is associated with improving overall cardiovascular health. Sources suggest consuming at least 100 grams per day. It contains nearly 60 percent less sugar than regular chocolate, and it a great complement to fruit and nuts.
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Adding herbs such as garlic, basil, thyme, rosemary, and cinnamon to your food can lower your blood pressure. It contains Nitric oxide which helps promote the widening of arteries. Using natural herbs and seasonings can also lower your sodium intake which can spike your blood pressure if you consume heavy amounts.
Incorporating the recommended foods can not only lower your blood pressure but increase better health overall.