Blood Pressure Diet – Foods That Help Lower High Blood Pressure
One of the easiest steps you can take to prevent high blood pressure is choosing healthy foods.
The foods we choose every day are important for our heart health. Research into high blood pressure shows us that the foods we consume can help to lower and manage high blood pressure.
But don’t worry, we’ve done the heavy lifting and read the research, all you need to do is read on. The following foods are your best bets in beating high blood pressure– based on the science.
A cold glass of milk offers a solid serving of both calcium and vitamin D, nutrients that work as a team to help lower blood pressure by 3 to 10 percent, according to Bauer’s website. Those numbers may not sound impressive, but they could translate to a 15 percent reduction in heart disease risk, she adds. Other research suggests that people with low levels of calcium are at greater risk of high blood pressure.
Famously rich in blood pressure-lowering potassium, one banana contains about 420 milligrams, or 11 percent of the 4,700 milligrams the American Heart Association recommends people consume daily. Surprisingly, however, many veggies are actually higher in potassium than these popular fruits. A cup of Swiss chard boasts 960 milligrams, a cup of cooked white beans has nearly 1,200 milligrams, and a whole avocado has 975 milligrams.
This cruciferous veggie “Blood Pressure Diet” is a good source of the blood pressure-regulating minerals magnesium, calcium, and potassium. In fact, high amounts of those three minerals is a telltale sign of many foods to lower blood pressure. Previous research in animals has found that a diet high in broccoli sprouts may help reduce blood pressure, cardiovascular disease, and stroke. Broccoli sprouts are high in compounds that may help reduce damage to arteries, which may play a role in high blood pressure.
While research on beetroots and high blood pressure has got a lot of coverage lately, don’t think that beetroot is the only vegetable of importance. Regularly having 4-5 serves of vegetables is linked to a lower risk of high blood pressure. In the Dietary Approaches to Stop Hypertension (DASH) eating pattern, people who ate more vegetables and fruit compared to their regular diet (which was probably low in these natural superfoods) had lower blood pressure than those who didn’t.
After reading about vegetables, it’s no surprise their partner fruit features in a healthy eating pattern for managing high blood pressure. Like vegetables, fruit is a rich source of potassium, magnesium and fibre.
Fresh, frozen, canned fruit and vegetables all count towards your daily amount. Frozen and canned vegetables can be just as healthy as fresh.
Getting the right amounts of dietary fiber and whole grains is vital to maintaining a normal blood pressure, and oatmeal is a tasty source of both. Classic studies have proven that eating oatmeal can lower systolic and diastolic blood pressure. Plus, the fiber can help you maintain a healthy body weight and prevent obesity, a risk factor for high blood pressure. However, make sure you stay away from these
wholegrain foods like bread or cereals for regular consumption is linked with healthier hearts, and a lower risk of high blood pressure.we know high intake of wholegrains is linked to a 30% lower risk of death from cardiovascular disease.
Choose wholegrain versions of your regular foods: wholegrain pasta and rice, wholegrain bread, wholegrain or high fibre breakfast cereal like rolled oats, porridge, or untoasted muesli. Remember to watch your portion size. At your main meal keep to ½ to 1 cup (cooked) and instead load up on vegetables.
Nuts and seeds
Nuts and seeds are delicious and nutritious. its provide healthy unsaturated fats, proteins, vitamins and minerals.
seeds, nuts and legumes are important parts of healthy eating patterns, so try and include some in your meals every day. A serve of nuts or seeds is 30g, or a small handful.
An added bonus – regular consumption of nuts is linked to lower levels of LDL (bad) cholesterol and total cholesterol in the blood, and does not lead to weight gain.
Sprinkling ground flaxseed over your meals can make a big impact on your blood pressure readings. research has proven that, participants with high blood pressure and peripheral artery disease ate 30 grams (about an ounce) of milled flaxseed daily. After six months, their systolic blood pressure (the top number) went down by 15 mm Hg, on average, and their diastolic blood pressure (the bottom number) dropped by 7 mm Hg
Spice up your life
Including these Blood Pressure Diet everyday in your meal will keep you in good health. More of these foods means less of the foods that may be too high in salt or saturated fat. Limiting your salt and saturated fat intake is important for your heart health, and the health of your blood vessels.
And when you choose packaged foods, don’t always trust your tastebuds – trust the nutrition information panel instead – as many of the the packaged Blood Pressure Diet we turn to for quick and convenient meals can contain way too much hidden salt.
Several small changes can lead to big change, which is good news for our blood vessels and our hearts.