Best 14 Foods that Lower Blood Pressure

A recent study suggested that hypertension (high blood pressure) even in its milder form can lead to premature aging and brain damage, and damage to the vision. Although there are no pretty obvious symptoms, high blood pressure increases the risk of heart attack. If you have not checked your blood pressure for two years, it’s time to consult your doctor.

foods to lower blood pressure

Foods that can reduce high blood pressure

Besides medications there is an alternative way, which includes a certain type of food to keep blood pressure under control. Here is a list with groceries you need to take if you want to reduce your high blood pressure.

1. Avocado

Avocados affect high blood pressure from many angles, with the fiber, potassium, and the fat that they’re high in. This three technique really sets you up for having a good chance of keeping things stabilized. You can use avocado fresh, in salads, in meals, or you can eat it between meals as a snack, and you will feel fuller for a long time.

2. Handful of Almonds

Daily consumption of a few almonds can make a significant difference in the level of blood pressure. They are a key component in the diet to stop hypertension because it is rich in unsaturated fats, which is helping to reduce blood cholesterol, mitigate inflammation of the arteries and lower blood pressure. Almonds are one of the most effective nuts that help cardiovascular health.

3. Eat Bananas to Low Blood Pressure

lower blood pressure with bananas

Bananas are rich in potassium which is significantly important mineral for decreasing blood pressure. According to American Heart Association, one banana contains 420 milligrams potassium. Beside that they are tasty, bananas are also healthy to eat.

4. Use Garlic to Decrease Blood Pressure Naturally

A study conducted in 2010 in Australia, found that garlic is one of the most common natural remedies that lowers cholesterol and high blood pressure. If you want to avoid the unpleasant smell caused by the consumption of fresh garlic, then use garlic as tablets or capsules.

5. Baked Sweet Potato

One potato contains 15% potassium, it contains magnesium and calcium. People who are on a low-carb diet are avoiding potatoes, but more and more proofs are pointing to them with a conclusion that they are actually good for you in reasonable amounts.

6. Add Chili Peppers to Your Food

lower blood pressure with chili

Chili peppers are undoubtedly one of the fastest groceries for lowering blood pressure. It dilates blood vessels so blood flow is freer and therefore it reduces blood pressure and the pressure on the walls of arteries. Hot pepper is naturally one of the options to reduce pressure.

Mix one or two teaspoons of chili pepper in hot water, add honey and Aloe Vera and you will get a powerful homemade remedy for hypertension. If the drink is too strong for you and you can’t drink it, take chili peppers in the form of capsule supplements.

7. Tea from Hibiscus

Three cups of hibiscus tea daily can help lower blood pressure. Phytochemicals in hibiscus are responsible for the reduction of blood pressure.

8. Drink Coconut Juice

Coconut juice is rich in potassium, electrolytes, and other essential nutrients. It helps for a substantial decrease in blood pressure in most people who consume it.

9. Eat Kiwi to Reduce Blood Pressure

lower blood pressure with kiwi

According to Oslo University Hospital in Norway, the kiwi can reduce blood pressure. In this research participated men and women with high blood pressure who were taking three kiwis a day for a duration of eight weeks. The results showed that the ones who ate kiwis lowered their blood pressure. Kiwis are full in lutein which is antioxidant, this may be the main reason for lowering blood pressure. They may be small, but they are full of nutrition.

10. Eat Chocolate With High Percentage of Cocoa

Rich in flavonoids and other anti-inflammatory nutrients, raw cocoa is another nutritionally “weapon” against hypertension. The flavonoids in the cocoa act as an adaptogen, helping the body to deal better with stress, which is a common cause of hypertension. It also helps reduce stress hormones, which play a key role in regulating blood pressure. Dark chocolate, which contains a high percentage of cocoa is also a powerful ally against the high blood pressure.

11. Eat more White Beans

Full of magnesium, potassium, and calcium, beans are the right chose for you. You can use beans in soups, side dishes or like the main course. Vegetarians can use beans as a substitution to meat because they are full of proteins.

12. Spice Up Your Food With Turmeric

lower blood pressure with tumeric

One of the famous nutritional benefits of turmeric refers to its ability to reduce inflammation in the body. Bearing in mind that inflammation is the primary cause of high blood pressure, by reducing that, the turmeric can help to maintain a healthy blood flow and improves the cardiovascular function. Used together with black pepper will help in relaxation and cleaning the blood vessels. Turmeric is a natural blood thinner, and of course, a powerful herb in the fight against hypertension.

13. Eat more Broccoli

This vegetable is a full in magnesium, calcium, and potassium which are high blood pressure-regulating minerals. Previous research has found that a diet which includes high percent of broccoli sprouts may help the body to reduce blood pressure, strokes and cardiovascular disease. Sprouts reduce damage to arteries, and they have components that play a big role in reducing high blood pressure.

14. Use Fat-free yogurt

We all have benefits of consuming a daily fat-free yogurt. Creamy and delicious the yogurt is enriched with calcium and potassium, which can help in reducing the blood pressure.

Pharmaceutical drugs can reduce high blood pressure, but they have their own side effects. But there are many different alternative ways of treating high blood pressure that are believed to be effective. Use some of the groceries that are mentioned above and watch how your high blood pressure normalize.

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