Foods To Help Regulate High Blood Pressure

Tweet

Almost all of us are aware of complications that may arise because of high blood pressure. One great way of keeping a control on high blood pressure without medication is eating right. You need to choose healthy foods that contain fatty acids, vitamins, minerals and fibers. On the other hand, you must avoid unhealthy foods like those containing sugar, sodium, fats and cholesterol. Healthy food choices can protect high blood pressure sufferers from severe health conditions including stroke, heart attack, kidney damage and a number of other health issues. Here is a rundown on the kind of foods that a high blood pressure sufferer must intake. According to DASH (Dietary Approaches to Stop Hypertension), you must have a diet that does not contain too much of salt or sodium.

Skimmed Milk

According to nutritionists and doctors, having skimmed milk is an excellent way of lowering one's blood pressure. In fact, it can lower the blood pressure by 3 to 10% instantly. It is actually vitamin D and calcium in skimmed milk that reduce cardiovascular disease risk. Low-fat yogurt and leafy green vegetables also contain calcium.

Celery

Celery, the only vegetable that contains photochemical named 3-N-butylphthalide, can amazingly control one's blood pressure. Presence of photo chemicals and natural oils in celery maintain a consistent flow of blood within the body.

Spinach, Beans and Sunflower Seeds

Spinach, beans and sunflower seeds contain two essential minerals that are vital for maintaining normal blood pressure. These minerals are magnesium and potassium. Beans are available in different varieties such as kidney, lima, pinto, black and others. You can have beans of any variety. Other food items rich in magnesium are grain, broccoli, oysters and wheat.

Baked White Potato, Soybeans and Bananas

Due to high potassium content, soybeans, baked white potatoes and bananas help in maintaining optimum blood pressure and also clear fat-blocking substances from the artery walls. A body deficient in potassium will start retaining sodium. This will cause elevation in blood pressure. Therefore, the body must have optimum level of protection in order to maintain an ideal blood pressure. Other food items rich in potassium are figs, raisins, tomatoes, nuts, apricots, red grapes and sweet potatoes.

It has been found out that if those suffering from high blood pressure have six or more servings of fruits and vegetables that contain potassium each day, they can easily maintain an optimum blood pressure level. Bananas, spinach, cantaloupe, winter squash and raisins should also be included in diet.

In an attempt of maintaining optimum level of potassium in body, you must not switch to potassium supplements unless the same has been recommended to you by a Doctor. Excess of potassium may lead to heart palpitations and other life-threatening conditions.

Dark Chocolate and Fish

It was found out during a study that eating dark chocolate in small amounts contributes to lowering blood pressure. Similarly fish (not fried) also helps in maintaining optimum blood pressure and lowering high blood pressure. One of the best fish to have is Salmon as it contains abundant omega – 3 fatty acids.

Spices

Cayenne pepper is known to facilitate good blood flow. Either use it as a spice and sprinkle over the fruits and other food items, or dissolve a small amount of it in half a cup of water and gulp it down.

Pulses or Legumes

Legumes or pulses should be used sparingly. Black eye peas, Nattokinase, Red kidney beans are some legumes that can be eaten.

Nuts

Pecans, Walnuts, peanuts and Almond should also be eaten sparingly.

Oils

Flaxseed oil, Olive oil, Grape seed oil, Celery oil and Coconut oil can be taken. 

Supplements

Garlic, hawthrone, folic acid and fish oil supplements have been found to lower blood pressure.

Some more vegetables

Celery, green cabbage, Parsley, raw carrots, broccoli, tomatoes, beats, asparagus and garlic appear at the top list of vegetables that can incredibly lower blood pressure and also support cardiovascular system with diuretic activities and powerful antioxidants.

Must-Have Fruits

Kiwi fruit: Apart from being rich in potassium, kiwifruit skin also contains flavanoid antioxidants.

Strawberries: A great source of flavanoids, vitamin C and potassium, high blood pressure sufferers must have strawberries.

Apricots: High in potassium and Beta-carotene content, apricots are also important for high blood pressure sufferers.

Passion Fruit: Passion fruit also helps in reducing blood pressure but it contains a high amount of potassium so it must be eaten in balance.

Healthy Juice Blends

Vampire Juice

A rich blend of celery, carrot and beet juices is not only great in taste, but with the miraculous beet in it, you can easily expect lower blood pressure for the next 24 hours after you have consumed this juice. Moreover, beet is known to open up the arteries and increase blood flow. Therefore, this juice is a must-have for those suffering with blocked arteries and high blood pressure.

Diet Juice

The juice contains pineapple, grapefruit, Parsley and celery. The juice is ideal for those who are suffering with high blood pressure because of high body weight. The juice will help in reducing weight and also lower blood pressure. Moreover, the taste of juice is sweet and refreshing.

Tomato Juice

Tomatoes are not only a great source of potassium, vitamin B6, Nielsen and folate, it is great not only for those with high LDL cholesterol level but are also for those who are so with high blood pressure. Tomato juice also lowers the risk of cardiovascular diseases.

This juice is especially good for those who are diabetic and suffering from high blood pressure. According to a test conducted by Australian research, this juice not only lowers high blood pressure, it also reduces the effect of overactive blood platelets that are responsible for blood vessels health.

Image by lisaclarke via Flickr