How to eat to lower blood pressure

Are you aware that foods play a very important part in case you have a high blood pressure? Maintaining normal blood pressure is not a very difficult task if you follow some simple tips and incorporate some foods in your daily diet. Here’s a good read in case you are not very sure of which foods to consume..

How to eat to lower blood pressure

Are you aware that foods play a very important part in case you have a high blood pressure? Maintaining normal blood pressure is not a very difficult task if you follow some simple tips and incorporate some foods in your daily diet. Here’s a good read in case you are not very sure of which foods to consume..

How to eat to lower blood pressure

How to eat to lower blood pressure

How to eat to lower blood pressure

How to eat to lower blood pressure

How to eat to lower blood pressure

How to eat to lower blood pressure

How to eat to lower blood pressure

How to eat to lower blood pressure

Constantly high levels of blood pressure or hypertension increases the risk for several other ailments, and needs attention. Keeping track of the food intake and following a healthy diet is one of the methods to maintain the blood pressure at a normal level.

The Dietary Approaches to Stop Hypertension (DASH) recommends a diet low in cholesterol, fat, sodium, and focuses on the intake of fresh fruits and vegetables as well as eating whole-grain products in moderation. In addition, it suggests refraining from red meat, added sugars, refined and processed foods as well as sugar-containing beverages.

Which are the Foods to Reduce Blood Pressure Fast?

Diet plays a major role in not only treating hypertension, but is also effective in the eradication of other maladies. Salt should be avoided as much as possible in the diet, with only a pinch of it used to season food. Only moderate amount of oil should be used for cooking. Foods that are rich sources of omega 3 essential fatty acids, that help LDL and cholesterol, should be included in the diet plan. Including a diet that is low in sodium and cholesterol works wonders in lowering the erratic blood pressure.

Given below is brief overview on some of the foods that collectively help lower blood pressure within a periods of 2-3 weeks.

Animal Products

Including lean meat, fish, chicken, turkey, eggs etc. in moderate amounts can help lower hypertension. Make sure that while cooking meat or fish, you don’t use too much oil. The poultry should be without skin, since the skin has cholesterol, which can increase blood pressure. Fish, lean cuts of meat do not have cholesterol and can be included. Avoid deep-fried fish, poultry and meat, since there is a risk of accumulation of fat molecules in the blood vessels

Dark Chocolate

Well you might be wondering, if you are reading the right thing. But let me assure that in this case, a chocolate (a piece of about 30 calories) a day keeps the doctor away. Dark chocolate is one of the popular foods that lowers blood pressure naturally, since it is rich in flavonoids. These flavonoids trigger the production of nitric oxide, which help the muscles of the blood vessels to relax, thereby lowering blood pressure. It also helps reduce the levels of bad cholesterol (LDL) in the body.

Dry Fruits, Nuts and Seeds

Snacking on almonds, unsalted sunflower seeds, peanuts and walnuts etc. contribute towards intake of magnesium. This in turn helps in the significant lowering of blood pressure. These are also rich source of amino acids, which contribute towards increasing protein content in the body, to keep this condition at bay.

Fresh Fruits

Fruits like avocados, bananas, apples, melon, grapes, different types of berries etc. can be included in the diet to lower control blood pressure and prevent it from shooting. Rich sources of fiber, potassium and folate, a serving of these fruits also helps reduce the risk of cardiovascular diseases. You can also include canned fruits, which are equally helpful in warding off the diseases of the cardiovascular system.

Vegetables

Vegetables, either fresh or frozen, are rich sources of a number of nutrients that are essential for the healthy growth and development of the body system. Spinach, salad greens, soybeans, carrots, potatoes, tomatoes, turnip greens etc. are some vegetables which are the foods to lower blood pressure quickly. Lentils like different types of beans viz. black, kidney, lima, navy, pinto, white beans, etc., supply rich amounts of potassium and folic acid that help in treating this health disorder.

Other Foods

Other foods that help lower and control blood pressure are skimmed milk, low-fat yogurt, plain rice, etc. These foods are easily digested by the body and perform the function of lowering high blood pressure. Herbs like garlic, dandelion, hawthorn, olive leaf extract and black cohosh etc.not only reduce hypertension, but also provide relief from digestion related problems.

Include these foods and herbs, that lower blood pressure quickly, in your diet and you will notice the change in blood pressure level. Apart from this dietary remedy, a change in lifestyle and routine exercise regimen is also helpful to keep a check on the levels of blood pressure. But it is always better to go in for regular monitoring of the blood pressure, as a precautionary measure. Stay healthy!

This article was medically reviewed by Luba Lee, FNP-BC, MS. Luba Lee, FNP-BC is a board certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006.

There are 16 references cited in this article, which can be found at the bottom of the page.

This article has been viewed 152,042 times.

Research suggests that reducing your sodium intake may help lower high blood pressure (hypertension). Over time, high blood pressure may contribute to health conditions like heart attack and stroke, so you likely want to do everything you can to help lower it. [1] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source Studies show that you might be able to control hypertension by switching to a heart-healthy low sodium diet and exercising regularly. [2] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source However, check with your doctor before making changes to your diet and exercise regime so you can make sure the changes are right for you.

How to eat to lower blood pressure

Limit salt intake. Sodium can significantly affect how high your blood pressure is. Salt is the first element of your diet you will need to tackle to lower your blood pressure. Talk to your doctor about the amount of salt you should eat: the human body needs a small amount of salt; so eliminating it entirely can cause health problems. [3] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source

Most adults can consume up to 2,300 mg of sodium a day without significant health risks. [4] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source But, many food products have several hundred mg of sodium in one small serving. The total can grow astronomically; so read labels and avoid extra salt.

If your blood pressure is high, your doctor might recommend you eat 1,500 mg of sodium a day. That’s about half a teaspoon of salt. You might be advised to keep your sodium intake below 1,500 mg if you have been diagnosed with kidney disease or diabetes.

Your doctor might advise you to watch your sodium if you are from a high-risk population. All women over 65 and men over 45 are at an increased risk of high blood pressure. Black men and women are prone to high blood pressure and serious complications.

How to eat to lower blood pressure

Avoid processed foods. Most of the salt and sugar you consume comes from processed foods, such as soup, chips, bread, many cereals, cakes/donuts — and mackerel/sardines, canned meats, cured meats as well as lunch meats, plus pork that has “water added”.

Prepared frozen foods, restaurant or any other meal you can buy “to go” is likely to be packed with sodium. North Americans eat almost twice as much salt as they should, and ¾ of that salt comes from processed foods. [5] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source

Foods that do not appear salty are still high sodium if they have been processed and are not marked “low sodium.” Cooking fresh food from unprocessed ingredients is the biggest step toward cutting salt from your diet.

How to eat to lower blood pressure

Cut out sweets or eat five or fewer lowered sugar sweets a week. 100% unsweetened cocoa powder stirred into natural peanut butter or sprinkled over fruit with stevia makes a great snack. Eating fewer sweets is a question of lowering your sugar craving.

Limited sugar will provide you with special treats and fewer health problems, as you eat it sparingly. Gradually lower sweetness of treats. Try out desserts that are sweetened with fruit, applesauce or fruit juice.

Make a smoothie, juice, or mango lassi for a dessert. Lowering sugar in fruit ices, sorbets, and lemonade creates a healthier option.

Cocoa has antioxidant flavanols that you can take advantage of by eating a small amount (up to 1 ounce [28 grams]) per day of dark chocolate. It reduces cell damage, helps lower blood pressure and improves vascular function. [6] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source .

Baked or poached fruit can be an elegant dessert for company. Poach pears or other seasonal fruit in juice, and serve with a dollop of yogurt [7] X Research source or a garnish of fresh fruit and citrus zest (shredded peelings).

Baking low sugar/low salt granola bars and nutty cookies at home can provide you with healthy sweet snacks throughout the week.

Use applesauce in place of shortening in cookies and loaf cake. Use plain or unsweetened flavored protein powder in place of flour in biscuits, waffles and pancakes, plain for thickening sauce or chili-con-carne.

Cut down on sugary drinks of all kinds (try stevia or stevia blends; it’s an acquired taste so be patient). If you have a sweet drink, such as a soda (even sugar-free), it still counts toward your five or fewer sweets. Try to cut carbonated sodas/pops and sugary fruit drinks out of your diet entirely: it is probably the top source of added sugar in your diet. [8] X Research source

How to eat to lower blood pressure

It’s estimated that 2 of 3 people with diabetes have high blood pressure. When blood pressure is elevated, your heart works harder to pump blood throughout your body. High blood pressure increases your risk of a heart attack, stroke, kidney disease, and eye problems.

You have already heard about how added salt can increase blood pressure, but did you know that certain foods can help to lower blood pressure? Foods that are high in potassium, magnesium, and calcium can help to regulate blood pressure. Taking these minerals as supplements doesn’t have the same effect as eating foods that contain these. Try eating some of the following foods to boost your intake of nutrients that can lower blood pressure naturally.

  1. Unsalted Nuts

Nuts are a good source of plant protein and contain the amino acid L-arginine which makes nitric oxide and helps blood vessels relax. While all nuts are a healthy choice, both almonds and pistachios contain the trifecta of potassium, magnesium, and calcium. Nuts are low in carbohydrates and eating nuts has been linked to improved glucose levels.

  1. Beets

Beets contain nitrates, which are converted to nitric oxide which helps to control blood pressure. Beetroot juice contains higher amounts of nitrates than cooked beetroot. Beetroots contain potassium. For added calcium and magnesium, eat the beet greens as well.

  1. Yogurt

Yogurt has a bad rap for containing a lot of sugar. It’s true that yogurt may contain both natural sugar (from milk and fruit) and added sugar. There are many yogurts now that are lower in sugar. Yogurt contains calcium and potassium to help blood pressure. It also contains probiotics which can help your gut absorb and use these nutrients better.

  1. Berries

Berries are high in a phytonutrient called flavonoids. These plant compounds function as an antioxidant, support brain function, and can help to lower blood pressure. All types of berries are a healthy choice and contain fiber which helps to slow the rise in blood glucose. If berries aren’t in season, try frozen berries without added sugar.

  1. Beans

Beans such as white, navy, pinto, black, and kidney beans and rich in potassium and magnesium and some contain calcium. Canned beans make a quick addition to a meal. Purchase beans without added salt or drain and rise before eating. Beans contain carbohydrates but they are also high in fiber and contain protein to help slow the rise in glucose.

  1. Leafy Greens

Spinach, kale, swiss chard, arugula, beet greens, cabbage, and collard greens contain potassium, magnesium, and calcium. Each type of green contains varying amounts of these minerals, so eat a variety of greens. Greens also contain nitrates to naturally lower blood pressure. Greens are very low in carbohydrates and high in fiber to help with glycemic control.

  1. Seeds

Seeds are a good source of magnesium and potassium to help lower blood pressure. Flaxseed, chia seeds, hemp seeds, and pumpkin seeds are all good choices to add to a meal or snack. Look for seeds that are unsalted. Seeds are low in carbohydrates and contain protein and fiber.

If you have high blood pressure, it’s still a good idea to avoid the salt shaker and flavor foods with herbs and spices. Limiting alcohol intake will also help to control high blood pressure. If you are looking for more information on diet and blood pressure, check out the DASH Eating Plan.

Blood pressure is the force of blood pushing against blood vessel walls. The heart pumps blood into the arteries (blood vessels) which carry the blood throughout the body. High blood pressure, also called hypertension, means the pressure in your arteries is above the normal range. In most cases, no one knows what causes high blood pressure. What you eat can affect your blood pressure.

How does nutrition affect blood pressure?

  • Certain foods can increase blood pressure.
  • Certain foods can lower blood pressure.
  • Gaining weight can increase blood pressure.
  • Losing weight can reduce blood pressure.

What should I eat to control high blood pressure?

  • Eat foods lower in fat, salt, and calories.
  • Use spices and herbs, vinegar, lemon or fruit juices instead of salt to flavor foods.
  • Use less oil, butter, margarine, shortening, and salad dressings.

What are some of the foods I should eat?

  • Skim or 1% milk, yogurt, Greek yogurt (calcium-rich foods can lower blood pressure).
  • Lean meat.
  • Skinless turkey and chicken.
  • Low-salt, ready-to-eat cereals.
  • Cooked hot cereal (not instant).
  • Low-fat and low-salt cheeses.
  • Fruits (fresh, frozen, or canned without added salt).
  • Vegetables (fresh, frozen or canned, no added salt).
    • Richly colored green, orange, and red items are high in potassium and minerals that help lower blood pressure.
    • The goal is 5-9 servings of fruits and vegetables per day.

    Unsalted seeds (pumpkin, squash, sunflower) and unsalted nuts are mineral-rich foods that lower blood pressure.

    What foods should I eat less of?

    • Butter and margarine.
    • Regular salad dressings.
    • Fatty meats.
    • Whole milk dairy products.
    • Fried foods.
    • Salted snacks.
    • Canned soups.
    • Fast foods.
    • Deli meats.

    What's the difference between sodium and salt?

    Salt is mostly sodium, a mineral that occurs naturally in foods. Sodium is the substance that may cause your blood pressure to increase. Other forms of sodium are also present in food. MSG (monosodium glutamate) is another example of a sodium added to food (common in Chinese food).

    How does salt increase blood pressure?

    When you eat too much salt, which contains sodium, your body holds extra water to "wash" the salt from your body. In some people, this may cause blood pressure to rise. The added water puts stress on your heart and blood vessels.

    How much sodium is too much?

    The American Heart Association recommends limiting daily sodium intake no more than 1,500 milligrams. (A teaspoon of salt has about 2,400 milligrams of sodium.) Most people greatly exceed these sodium guidelines.

    How can I reduce my sodium intake?

    • Don't use table salt.
    • Read nutrition labels and choose foods lower in sodium.
    • Choose foods marked "sodium-free," "low sodium," and "unsalted."
    • Use salt substitutes (ask your healthcare provider first).
    • Don't use lite salt as a substitute.
    • Read content labels. (Contents are listed in order of greatest amount.)
    • Purchase sodium-free herbs and seasoning mixes like Mrs. Dash®.

    What foods are high in sodium?

    • Processed foods such as lunch meats, sausage, bacon, and ham.
    • Canned soups, bouillon, dried soup mixes.
    • Deli meats.
    • Condiments (catsup, soy sauce, salad dressings).
    • Frozen and boxed mixes for potatoes, rice, and pasta.
    • Snack foods (pretzels, popcorn, peanuts, chips).
    • Pickled or marinated food in brine. (Vinegar- and lemon juice-based marinades are ok.)

    What else should I do to change my diet?

    • Avoid alcohol.
    • Eat a variety of foods.
    • Eat foods high in dietary fiber (whole grain breads, cereals, pasta, fresh fruit, and vegetables).

    Comparison of Sodium in Foods

    Meats, poultry, fish, and shellfish

    Food: Milligrams (mg.) sodium

    Fresh meat, 3 oz. cooked: Less than 90 mg

    Shellfish, 3 oz: 100 to 325 mg

    Tuna, canned, 3 oz: 300 mg

    Lean ham, 3 oz.: 1,025 mg

    Dairy products

    Food: Milligrams sodium

    *Whole milk, 1 cup: 120 mg

    Skim or 1% milk, 1 cup: 125 mg

    *Buttermilk (salt added), 1 cup: 260 mg

    *Swiss cheese, 1 oz: 75 mg

    *Cheddar cheese, 1 oz : 175 mg

    Low-fat cheese, 1 oz.: 150 mg

    *Cottage cheese (regular), 1/2 cup: 455 mg

    Vegetables

    Food: Milligrams sodium

    Fresh or frozen vegetables, and no-salt-added canned (cooked without salt), 1/2 cup: Less than 70 mg

    Vegetables canned or frozen (without sauce), 1/2 cup: 55-470 mg

    Tomato juice, canned, 3/4 cup: 660 mg

    Breads, cereals, rice and pasta

    Food: Milligrams sodium

    Bread, 1 slice: 110-175 mg

    English muffin (half): 130 mg

    Ready-to-eat, shredded wheat, 3/4 cup: Less than 5 mg

    Cooked cereal (unsalted), 1/2 cup: Less than 5 mg

    Instant cooked cereal, 1 packet: 180 mg

    Canned soups, 1 cup: 600-1,300 mg

    Convenience foods

    Food: Milligrams sodium

    Canned and frozen main dishes, 8 oz: 500-1,570 mg

    *These can also be high in saturated fat, unless low-fat or reduced fat options are purchased.

    *High in saturated fat.

    Last reviewed by a Cleveland Clinic medical professional on 12/17/2014.

    References

    • American Heart Association. Sodium and Salt (http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Sodium-Salt-or-Sodium-Chloride_UCM_303290_Article.jsp) Accessed 12/17/2014.
    • Frisoli TM, Schmieder RE, Grodzicki T, Messerli FH. Salt and hypertension: is salt dietary reduction worth the effort?. Am J Med. 2012;125(5):433-9.
    • Centers for Disease Control and Prevention. Sodium and Food Sources (http://www.cdc.gov/salt/food.htm) Accessed 12/17/2014.

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    High blood pressure or hypertension has become a common condition worldwide. Hereditary factors, physical inactivity, obesity and excessive alcohol consumption are the main triggers of this disease that threatens our heart, making us prone to suffer from heart disease.

    Once diagnosed with high blood pressure it is appropriate to make several changes in our lifestyle, one of the most important is to adjust our diet to improve our health. The first step to making a change is understanding exactly why you have high blood pressure. So on OneHowTo.com we explain what to eat to lower high blood pressure.

    What to eat to lower high blood pressure: salt

    One of the most important aspects to consider when it comes to eating if you suffer from hypertension is controlling the salt in your diet because salt causes fluid retention, causing excess blood volume and consequently high blood pressure.

    • To reduce salt use in preparing your dishes, replace salt with alternatives that do not affect blood pressure, such as herbs, spices and garlic.
    • Avoid purchasing products high in sodium such as the pre-made soups, all kinds of pickles, dressings, among others. It is always advisable to review the sodium content on the labels of the products.

    How to eat to lower blood pressure

    What to eat to lower high blood pressure: fats and proteins

    Blood pressure is a condition that can cause a significant impact on the health of your heart, so it is necessary that you control fat intake and choose proteins wisely.

    • Always choose lean protein or opt for healthier proteins such as chicken, turkey or fish.
    • Avoid eating sausages and other processed meats in excess, they contain a lot of fat and are high in salt. Opt for those that are lighter such as turkey ham and if possible always choose low-salt versions.
    • Limit consumption of meat alltogether. Consider replacing most of your meat by vegetable protein sources.
    • Limit consumption of fried foods and junk foods that harm your health and affect your blood pressure.
    • If you eat dairy, always opt for the skimmed versions which are much lighter and good for your heart.
    • Find out what other foods increase blood pressure so that you may avoid them.

    How to eat to lower blood pressure

    What to eat to lower high blood pressure: more vegetables and fruits

    Antioxidants are great allies to fight free radicals and prevent the onset of diseases like cancer, but also help us to maintain a healthy heart. Therefore it is important to add to your diet fruits and vegetables high in antioxidants such as green leafy vegetables or fruits rich in vitamin C.

    Furthermore, most vegetables and fruits are rich in fibre, which helps our body process fats with more ease, also keeping the heart healthy.

    How to eat to lower blood pressure

    What to eat to lower high blood pressure: carbohydrates and sugars

    Pay careful attention to your general diet to improve your blood pressure, it is recommended to consume unrefined carbohydrates like whole grain bread, whole wheat pasta, brown rice, oats, among others. Always prefer this type to white, refined carbohydrates.

    You must also moderate consumption of refined sugar, favour natural products like fruits and leave aside pasta and pastries that affect the health of your heart.

    How to eat to lower blood pressure

    What to eat to lower high blood pressure: caffeine and alcohol

    Excess alcohol is one of the main triggers of high blood pressure, so it is important you control your intake and if possible avoid alcoholic beverages.

    In addition you must reduce the consumption of caffeinated beverages such as coffee, tea, soft drinks and energy drinks that do not benefit your heart or your blood pressure.

    How to eat to lower blood pressure

    What to eat to lower high blood pressure: add potassium to your diet

    If you are taking medication to control high blood pressure, it is possible that they have a diuretic effect, if so maybe you have noticed that you urinate much more often than usual, indicating also that you are probably losing a lot potassium through urine.

    If this is the case, you should increase your intake of this mineral in your diet. Add foods like bananas and other foods rich in potassium to your diet to compensate for potassium loss.

    For more advice on lowering your blood pressure, we recommend consulting our article how to lower your blood pressure.

    How to eat to lower blood pressure

    This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.

    If you want to read similar articles to What to Eat to Lower High Blood Pressure, we recommend you visit our Diseases & secondary effects category.

    High blood pressure is a health issue that affects both young and old Australians alike, with close to 6 million Australians (34%) aged 18 years and over with high blood pressure.

    Alarmingly it’s one of the leading risk factors for death and disability in Australia, as well as across the world.

    One the easiest steps you can take to prevent high blood pressure is choosing healthy foods.

    The foods we choose every day are important for our heart health. Research into high blood pressure shows us that the foods we consume can help to lower and manage high blood pressure.

    But don’t worry, we’ve done the heavy lifting and read the research, all you need to do is read on. The following foods are your best bets in beating high blood pressure– based on the science.

    Vegetables

    While research on beetroots and high blood pressure has got a lot of coverage lately, don’t think that beetroot is the only vegetable of importance. Regularly having 4-5 serves of vegetables is linked to a lower risk of high blood pressure. In the Dietary Approaches to Stop Hypertension (DASH) eating pattern, people who ate more vegetables and fruit compared to their regular diet (which was probably low in these natural superfoods) had lower blood pressure than those who didn’t.

    Choose a variety of fruit and vegetables. The different colours offer different healthy nutrients. Read here for more information on what a serve is and ways to get more vegetables in your day.

    Fruit

    After reading about vegetables, it’s no surprise their partner fruit features in a healthy eating pattern for managing high blood pressure. Like vegetables, fruit is a rich source of potassium, magnesium and fibre.

    Include a handful of frozen and washed berries on your yoghurt or a piece of fruit with nuts as a 3pm pick me up.

    Fresh, frozen, canned fruit and vegetables all count towards your daily amount. Frozen and canned vegetables can be just as healthy as fresh. Read the nutrition information panel to avoid added salt and added sugar in these varieties, and check out our tips on storing fresh fruit and vegetables.

    Wholegrains

    This may be more surprising given some fad diets swear off wholegrain foods like bread or cereals but regular consumption of wholegrains is linked with healthier hearts, and a lower risk of high blood pressure. This is no surprise to us here at the Heart Foundation – we know high intake of wholegrains is linked to a 30% lower risk of death from cardiovascular disease.

    Choose wholegrain versions of your regular foods: wholegrain pasta and rice, wholegrain bread, wholegrain or high fibre breakfast cereal like rolled oats, porridge, or untoasted muesli. Remember to watch your portion size. Rice and pasta can be easy to over-serve. At your main meal keep to ½ to 1 cup (cooked) and instead load up on vegetables.

    Reduced fat dairy

    Combining the vegetables, fruit, and wholegrain choices with reduced fat unflavoured dairy products like milk and yoghurt has been linked to greater reductions in blood pressure than increasing fruit and veg intake alone.

    Choose reduced fat unflavoured milk, cheese and yoghurt and look for ways to include these foods as a nourishing snack. Enjoy reduced fat plain yoghurt with a bowl of wholegrain cereal, topped with berries and nuts and you have a recipe for success. Add reduced fat cheese with tomato and avocado to wholegrain crackers for filling morning or afternoon snack.

    Nuts and seeds

    Nuts and seeds are delicious and nutritious. Nuts and seeds provide healthy unsaturated fats, proteins, vitamins and minerals.

    Nuts, seeds and legumes are important parts of healthy eating patterns, so try and include some plain unsalted nuts and seeds in your meals every day. A serve of nuts or seeds is 30g, or a small handful.

    An added bonus – regular consumption of nuts is linked to lower levels of LDL (bad) cholesterol and total cholesterol in the blood, and does not lead to weight gain.

    Spice up your life

    Including these foods everyday will put you on a path to good health. More of these foods means less of the foods that may be too high in salt or saturated fat. Limiting your salt and saturated fat intake is important for your heart health, and the health of your blood vessels. Choose the above foods and know you’ll be automatically lowering your salt and saturated fat intake. When cooking, use different spices to bring out the flavour of your foods instead of salt.

    And when you choose packaged foods, don’t always trust your tastebuds – trust the nutrition information panel instead – as many of the the packaged foods we turn to for quick and convenient meals can contain way too much hidden salt.

    What do we take away from this?

    Small changes count.

    Several small changes can lead to big change, which is good news for our blood vessels and our hearts.

    How to eat to lower blood pressure

    Foods to reduce high blood pressure, how is this possible. Blood pressure is one of the most common conditions among adults. Blood pressure is the force of blood pushing against your arteries, and much power can get your arteries to Damage. If, unfortunately, the Arteries get damaged, it may lead to kidney failure, Deem Vision, Stroke Etc.

    What are arteries?

    Arteries are blood vessels that transfer blood to the heart, kidney, and brain.

    Note This: High blood pressure increases the chance of getting heart disease, kidney failure, and stroke. Blood pressure is also known as hypertension. The Normal blood pressure is less than 120 over 80, so anything higher than that is high blood pressure.

    The Man Causes Of High Blood pressure Consuming food with excess salt. Excess of Sugary Drinks, Family linage Alcoholism Low of Potassium Today, I present to you the seven ultimate types of food that will shapely decrease your blood pressure (hypertension).

    Studies have proved that it is easier to reduce blood pressure with nutritious food than some drugs; get me, Drugs are fantastic to take when down with high blood pressure, but adding some healthy food will enable the drugs to work more effectively.

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    Foods to reduce high blood pressure

    How to eat to lower blood pressure

    Potatoes or sweet potato

    Fat-free or low-fat yogurt

    Bananas also help reduce the secretion of stress hormones from the body, thereby helping to lower high blood pressure; a medium_ sized of banana contains around 15 percent potassium,8_10percents magnesium, and 1-2percent calcium. It’s very soft to chew if you’re having an issue with your tooth; you can still eat it.

    Mineral-rich low-fat-free yogurt along with salad toppings is usually Ideal for daily breakfast. Yogurt also contains all minerals, including potassium, magnesium, or calcium, making it the best food to consume when down with blood pressure.

    Broccoli is a cruciferous vegetable rich in glucosamine, the best cancer-protecting phytonutrient. Rich in calcium, potassium, or magnesium that helps fight against fighting high blood pressure. Therefore it is good to consume. Cooked broccoli is one of the best dishes for high blood pressure patients.

    Avocado and kiwi fruits are rich in potassium, calcium, or magnesium and thus suitable for lowering high blood pressure if consumed daily; moreover, avocado contains MUFA and healthy carotenoids that are good for protecting human health. On the other hand, kiwi fruits contain an excess of vitamin c. We all know vitamin C good for controlling blood pressure.

    Potatoes or sweet potatoes: These vegetables are also rich in potassium, magnesium, and calcium and are suitable for regulating high blood pressure levels if consumed every day.

    Quinoa is a high protein nutty glutton-free grain containing potassium, calcium, and magnesium along with disease-fighting phytonutrients that helps to fight against hypertension. Thus a red or black variety of quinoa is needed to consume every day to reduce your blood pressure.

    Kate This low-calorie, mineral-rich plant product is rich in antioxidants and essential fatty acids like linolenic acid that help reduce high blood pressure and inflammation.

    What foods are bad for people with diabetes.

    If you must reduce your blood pressure, you need to avoid Salty Meal. For your blood pressure to decrease, you have to avoid sodium too.

    Salty Meal will automatically increase your blood pressure research was carried out in 2013 reviews that decreasing salty food will help reduce blood pressure.

    Alcoholics Drink’s To stop the consumption of alcoholic drinks may not be that easy, but you have to reduce the intake of it; excess much of it will put your health in danger and may result in a hangover. With all of this food definitely, you will reach your goals in decreasing your Blood pressure level. Thanks for reading this article, Food To Reduce Blood pressure.

    Please give this food a try, and it will make a tremendous impact on your health. We are ibloghealth

    Blood pressure is increasingly becoming the most common ailment for developing heart diseases. According to several studies, at least 4 million people die from high blood pressure annually. The reason for the same is due to lack of identifying the same in its nascent stage. High blood pressure develops gradually and increases drastically for those who are suffering from underlying conditions. The situation escalates for those who are above 50 years and lead an improper lifestyle.

    How Much Garlic Should I Eat To Lower Blood Pressure?

    The use of garlic has ancient history and uses for several purposes. The use of the same is helpful in reducing the high blood pressure and heart ailments. However, it is essential to understand the preparation and the consumption quantity, as they both have a significant impact on lowering the high blood pressure. The following information will provide insight into the use of garlic in appropriate proportions to reduce high blood pressure and regulate the same.

    Allicin – Although studies showed that the use of garlic proved in lowering the high blood pressure, understanding the mechanism of how it warrants requires additional research. Allicin is an unstable and highly reactive compound that is available in the garlic. It plays a crucial role in lowering the high blood pressure in an individual. According to research published in the BMC Cardiovascular Disorders, it was possible to reduce the high blood pressure after treatment with garlic when an individual displayed high starting values of blood pressure.

    Raw Or Dried Garlic – Linus Pauling Institute stated that crushing, chopping, or chewing fresh garlic releases an enzyme called as alliinase, which begins to start a series of reactions that result in the formation of Allicin. Raw or dried garlic is capable of delivering the required quantity of Allicin. The potential or the effect displayed by the ingredient relies on the age of the garlic or heat treatment procedure. As Allicin is unstable, the researchers state that the use of aged or cooked garlic will display low-level formation of Allicin when compared with that of raw garlic. The unpredictable nature is another reason why Allicin is unavailable as a supplement even in today’s technology-driven world.

    Dosage-Dependent – A study comprising of patients suffering from hypertension or high blood pressure showed that dose of the garlic had a significant impact in improving the health. The study separated the patients into groups based on the dosage of the garlic – 300, 600, 900, 1200, and 1500 mg per day. The results were astonishing, as the research did reduce the blood pressure as that of blood pressure medicines. Additionally, the reduction is high when a patient consumed higher doses of the garlic and for an extended period. The study likewise provided answers to the preferred range of treatment for patients suffering from high blood pressure – 600 to 900 milligrams per day.

    Cloves – It is possible for patients with high blood pressure to regulate the same by consuming 1/3 to 1-1/2 gram of raw garlic. Each garlic clove measures approximately around 3 grams. It is equal to a 1/2 clove of the daily consumption. The decrease in the blood pressure is dependent on the number of cloves consumed by the patient. It is preferable for an individual suffering from high blood pressure to consult their family doctor and a dietician to make the necessary changes. They will provide details related to the appropriate quantity of cloves for consumption based on the condition of the patient, and take into consideration about other treatments.