Top 11 Foods That Lower Blood Pressure
One out of three American adults has high blood pressure. And
millions of us take drugs for it.
But blood pressure medications often don’t work well. And
the side effects can be nasty. They include headaches, nausea, fatigue, and
sexual problems in men.
On top of that, they increase your risk for pancreatic and
skin cancers.
You have other options. In addition to exercise and cutting
back on salt, diet can make a big difference. Here are 14 foods that can help
lower your blood pressure.
Foods That Lower Blood Pressure
1. Bananas
A medium-sized banana contains about 11% of
the daily recommended amount of potassium. Potassium lowers blood pressure by
balancing the hypertensive effects of sodium.
READ ALSO:4 Uses of Banana Peels on Your Skin
2. Broccoli
It contains not just potassium but also
magnesium and calcium. All three minerals fight hypertension. Like other
cruciferous vegetables, broccoli is rich in the blood pressure-lowering
compound sulforaphane.
3. Dark chocolate
The active ingredient is flavanols, an
antioxidant that boosts nitric oxide. This in turn relaxes blood vessels, which
lowers blood pressure. Doctors recommend an ounce a day. Make sure it’s dark
chocolate that contains at least 70% cacao.
Leafy green vegetables. Spinach, kale, collard greens,
arugula, watercress, and Swiss chard are high in potassium and magnesium.
4. Pomegranates
A review of the medical literature in the
journal Pharmacology Research found that pomegranate juice reduces
systolic by five points and diastolic blood pressure by three points on
average.
READ MORE:9 Reasons to Eat Pomegranate
5. Olive oil.
It contains polyphenols, which fight
inflammation and hypertension. A study in the European Journal of
Nutrition found people who took olive leaf extract had four points lower
blood pressure on average.
6. Cinnamon
An analysis of three studies found that
cinnamon lowers blood pressure in diabetes patients by 5.39 points on average.
Researchers believe the spice has the same effect in non-diabetics.
7. Kiwi
A study in the journal Blood Pressure found
that three kiwis a day reduces hypertension by about four points.
Pistachios. Research shows this nut lowers blood
pressure by relaxing blood vessels. Just a handful daily does the trick.
It has long been linked to reduced hypertension. One
study found that this pungent vegetable lowers systolic blood pressure by 10
points, making it as effective as many blood pressure medications.
RELATED: Garlic: Worth The Bad Breath
9. Yogurt
A study showed people who ate five or more
servings of yogurt a week slashed their risk of developing hypertension by 20%.
Get full fat, unsweetened yogurt. You can mix it with.
10. Blueberries.
They are rich in blood pressure-lowering
flavonoids. Other berries that have high flavonoid content include
blackberries, raspberries, and strawberries.
11. Oatmeal
Beta-glucan, a special type of fiber found in
oats, has been linked with lower blood pressure in a number of studies.
Eating a healthy diet can lower your blood pressure by 11
points, according to the Mayo Clinic. This may be enough to allow you quit
taking hypertension medications.
Talk to your doctor about whether it would be appropriate
for you to address your high blood pressure with healthy foods rather than risky
drugs.
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DR. APPIAH
Dr. Appiah is a Natural Health Therapist (Naturopath) who engages the natural healing agents given by God to save lives. EAT FOOD AS MEDICINE! EAT TO LIVE, DON'T LIVE TO EAT!! FOR BOOKINGS AND MORE: WANT TO ADVERTISE YOUR PRODUCTS? WANT A PERSONAL(CERTIFIED) NATURAL MEDICINE PRACTITIONER? REACH ME DIRECTLY ON WHATSAPP +233245643615 appiahinok@gmail.com
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