High blood pressure (hypertension) is a serious medical condition that can cause further harmful medical conditions such as heart disease or stroke. Among other factors, hypertension is often the result of unhealthy eating. If you decide to follow a healthy diet and include a variety of vitamins, minerals and antioxidants, you will see that, in regards to high blood pressure, healthy eating brings some of the maximum benefits for wellness in no time.
Here are some nutritional foods that can naturally lower blood pressure:
1. Foods high in potassium: Diets that are rich in potassium often reduce high blood pressure. Potassium has the ability to make blood vessels less sensitive to hormones that normally cause contractions. Hence, fewer contractions lead to lower blood pressure. Bananas are very high in potassium. Eating 5 bananas per day can lower blood pressure as effectively as medicines do. In addition, watermelon, oranges, avocados, pears, figs, kiwi, dried apricots, raisins, prunes, peanuts, zucchini, cantaloupe, cooked Brussels sprouts, cooked beets, cooked spinach, canned tomato sauce, baked potatoes, skim milk and yogurt, all contain high quantities of potassium.
2. Foods high in calcium: Calcium has always been acknowledged as contributing to lower blood pressure. Skim milk contains high quantities of calcium and vitamin D and is the number one enemy of high blood pressure. Apart from skim milk, low fat dairy foods, almonds, kale, turnip greens, watercress, broccoli, collard greens, mustard greens and sardines are also high in calcium.
3. Foods rich in magnesium: Diets that are rich in magnesium often increase blood pressure at a lower rate. Black beans, kidney beans, peas, potatoes, broccoli, cooked spinach, pumpkin seeds, almonds, peanuts, cashews, pecans, nuts, rice, okra, tofu, oysters, scallop, rockfish, halibut, soy milk, oat bran, whole grain cereals, whole wheat bread, and bananas contain high quantities of magnesium.
4. Foods rich in Omega-3: Omega-3 fatty acids benefit those people at high risk of cardiovascular diseases. Clinical studies show that people who eat omega-3 fatty acids have slightly lower blood pressure, on average, than people who do not eat foods rich in omega-3. Omega-3 is mostly found in the oily fishes such as salmon, tuna, mackerel and herring, but also in nuts, flaxseed and canola oil.
5. Dark Chocolate: Eating dark chocolate lowers blood pressure. The flavonols contained in cocoa relax the blood vessels thus causing blood pressure to decrease. The ideal quantity per day is two small squares, unless otherwise ordered by your doctor. Typically, blood pressure is reduced up to five points, which decreases the risk of stroke by ten percent.
6. Garlic: Garlic is broadly acknowledged as one of the nutritional foods that can naturally lower blood pressure. People that eat garlic daily see their blood pressure levels dropping significantly. Garlic contains small quantities of germanium and selenium, which are both believed to contribute to the prevention of abnormal blood clotting and the growth of cancerous cells, but also to the normalization of blood pressure.
7. Celery: Celery contains apigenin that dilates blood vessels thus preventing blood pressure from increasing. Apigenin is an antioxidant, anti-inflammatory, and anti-tumor flavonoid. In addition, celery contains a natural diuretic substance that eliminates water weight and can regulate blood pressure.
By eating a variation of each of these foods on a regular basis and keeping them in control, you can keep you blood pressure in normal levels. Along with taking the appropriate medication, eating healthy reduces the risk of high blood pressure through nutrition; naturally.
