If you found your blood pressure is slightly elevated or even high, there are foods to lower blood pressure that might save you from having to use medication. Of course, always check with your doctor first before changing your diet and never go off blood pressure medication until your health care professional gives you the okay. There’s a good reason to believe that avoiding foods that raise blood pressure and focusing on those that lower it can bring those numbers down naturally. In other words, your dinner table becomes your pharmacy.
Add omega-3 fatty acids to your diet.
Salmon, tuna and other fatty fish are high in omega-3 fatty acids. Cod liver oil and caviar are also high in it. If you aren’t fond of fish or cod liver oil, and caviar is not in your budget, flaxseed, chia seed, walnuts and soybean also contain it. Omega-3 fatty acids reduce inflammation and decrease levels of oxylipins that constrict blood vessels, which can cause blood pressure levels to drop. Studies show that increasing this fatty acid can significantly reduce both systolic and diastolic blood pressures.
Add some swiss chard to your salad, add it to your soup or as a side dish.
If you want your blood pressure regulated you need potassium in your diet and swiss chard is loaded with potassium. One cup provides 17% of your daily need for potassium, plus has 30% of your daily required amount of magnesium. Magnesium naturally blocks calcium movement into the heart and the arteries, which lets them relax and lowers your blood pressure. Beans also provide both magnesium and potassium, plus contain high amounts of fiber and protein.
Beets are considered a superfood.
Beets and beet greens are quite popular today because of all the health benefits they provide. They contain nitrates and nitrates relax the blood vessels, which helps lower blood pressure. Several studies show that eating beets or drinking beet juice can lower blood pressure, but the effects don’t last that long. However, the nutrients are plentiful in beets and make it a food you should add to your diet.
- Anthocyanin is found in blue, deep red and purple fruits and vegetables and especially in berries. Anthocyanin boosts the amount of nitric oxide in your body.
- Pistachios not only are nutritious, studies show they lower both systolic and diastolic blood pressure numbers. They contain potassium and other nutrients that are heart healthy. New studies show that walnuts help lower your blood pressure, too.
- Use Greek yogurt to lower your blood pressure. It contains both calcium and potassium. Consuming 3 servings of dairy every day can reduce your risk for high blood pressure by 13%. For a treat that’s super healthy, combine berries, Greek yogurt, bananas and pistachios or walnuts in a parfait.
- Snack on celery and a Greek yogurt dip. Celery contains phthalides that lower blood pressure by helping vessels relax. Just like carrots, cooked celery also significantly reduces blood pressure. Add it to soup.
For more information, contact us today at Prime Fitness Studio