Have you ever wondered how you could decrease your blood pressure without the use of medicine? Are you a fan of the natural remedies? If the answer is yes, then you should try eating these foods to lower your blood pressure.
The key to maintaining a good blood pressure is lowering the intake of sodium. Therefore, you should try to focus on a diet that is safe for your blood pressure. To do this, you should choose your foods wisely.
They need to be naturally low in sodium, but high in either magnesium, calcium, or potassium. If you are wondering which foods are those, and then keep reading. Besides, they can help reduce the chance of having a stroke or a heart attack by 50%.
1. Dark Chocolate
Who doesn’t love chocolate? You should eat dark chocolate because it can dilate the blood vessels and lower the blood pressure. Since the body is constantly under attack from the free radicals, they damage the cells.
As a result, plaque accumulates in the arteries and causes hypertension and hinders the blood flow. The dark chocolate produces nitric oxide, and the flavonols it contains makes it a great antioxidant with powerful anti-inflammatory properties.
On top of all this, dark chocolate can improve glucose sensitivity and intolerance. Therefore, it can be very beneficial for people with hypertension.
2. Garlic
This food is excellent for reducing blood pressure. It narrows the blood vessels and inhibits the hormone. Moreover, when you crush the garlic, it develops allicin. Allicin is a compound which dilates the blood vessels. As a result, this food can prove useful for people with hypertension.
3. Pomegranate
Only 2 oz of pomegranate juice per day can significantly decrease the blood pressure by 21% in a year.
This makes pomegranate the ideal medicinal food for hypertension. According to a study published in Phytotherapy Research, pomegranate juice can help people with hypertension if they drink it between lunch and dinner.
4. White Beans
This comfort side dish can be great for reducing the blood pressure. A cup of white beans contains 30% magnesium, 24 % potassium, and 13% calcium.
5. Kale
Kale is a food low on calories. As a potent antioxidant, it can help with inflammation, protect the cells and reduce blood pressure. Only a cup of kale, whether it is raw or cooked contains 6% magnesium, 9% potassium, and 9% calcium.
Therefore, you should consume it every day.
6. Blueberries
Blueberries have excellent health benefits. They are tasty, and you can use them in shakes, salads, smoothies, or eat them raw. The anthocyanins they contain give them the famous blue color, but the antioxidants make them the best food for improving your health.
Furthermore, blueberries can help with the stiffness in the arteries and reduce blood pressure. According to a study, women who consumed more blueberries after menopause had a lower blood pressure by 6.3% compared to the other women.
7. Kiwi
This tasty fruit has some amazing properties. One kiwi has 7% magnesium, 2% calcium, and 9% calcium. Moreover, it is rich in vitamin C which is necessary for the overall health.
8. Salmon
The best food loaded with omega-3 fatty acids is salmon.
Plus, it can help reduce inflammation, blood pressure, and the chance of developing heart disease. According to research published in the British Journal of Nutrition, salmon can highly reduce the blood pressure of older patients, especially the people with hypertension.
The reason for this lies in the proteins that the salmon contains. Therefore, you should consider adding it to your diet.
Dash Diet
This diet focuses on the size of the portion and the variety of foods you eat. Moreover, it provides a lot of nutrients necessary for the health and decreasing the blood pressure. However, there are some foods you can and can’t eat.
Foods You Can Eat
Here are some foods you can eat.
- fish
- whole grains
- poultry
- nuts
- low-fat dairy
- vegetables
- fruits
Foods You Can’t Eat
These are the foods you shouldn’t eat if you are on a Dash diet.
- foods high in fat and cholesterol
- sugar
- too much salt
- reduce the intake of canned soup, salad dressing, baking soda, and soy sauce
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