Looking for foods that lower blood pressure? Eating the right foods is one of the most powerful ways to lower your blood pressure naturally. There are super foods so powerful that they can not only reduce your blood pressure in two weeks, but also lower blood cholesterol, improve your sleep and reduce your headaches.
What makes one food superior to another in lowering your blood pressure? Proper balance of nutrients that works to lower blood pressure naturally. As a high blood pressure sufferer, you want your food to contain elements that balance Sodium, and you want to
reduce sodium as much as possible, preferrably under 1000 mg of daily intake. And not only that. Foods that contain Potassium, Magnesium and Calcium, foods that act like diuretics and food that make your arterioles walls flexible again are top super foods that lower blood pressure.
There are foods that you should NOT eat of you suffer from high blood pressure. You will want to cut out sugar and most fats, which contribute to your hypertension because they increase inflammation and harden your arteries.
Right now, let’s look at the list of champions-the top super foods that lower blood pressure.
#1. Sprouts are one of the top healthy foods that lower blood pressure
Broccoli, Wheatgrass, Alfalfa, Sunflower, Beans
Sprouts contain an antioxidant called glucoraphanin that has demonstrated its ability to lower blood pressure and risks of stoke and heart attack. In the scientific experiments, rats were fed a glucoraphanin-rich diet. It lowered inflammatory response and improved cardiovascular health as was demonstrated by decreased blood pressure and decreased inflammation in the heart, arteries and kidneys.
So sprouts will not only lower your blood pressure naturally, but also work to prevent heart attack and stroke.
At the sprouting stage of growth, plants have the highest concentration of proteins, minerals, enzymes, antioxidants,
anti-carcinogens, vitamins and minerals.
Sprouts are the most economical and nutritious food.
Home grown organic sprouts are the best. Although some people would say it is too much effort to grow sprouts at home, they should realize that in order to get the best result, one always should go an extra mile. If you grow organic sprouts at home, they get to your table without losing any nutritional value. At the same time, commercial, conventionally grown foods not only have about 14-20% less nutrients than organic ones. Both organic and non-organic foods lose 50% more of their nutritional value on their way to your dinner table. You can buy a small sprouter and organic broccoli seeds and start protecting yourself from effects of teh high bllod pressure… and from cancer, too!
#2. Green leafy vegetables provide the most vitamins at low cost
Green leafy vegetables provide completely absorbable, balanced protein packaged together with antioxidants that lower blood
pressure. For very few calories, you also get lots of vitamins, minerals, and all sorts of enzymes. These Kale recipes and healthy greens recipes will help you start eating more greens.
You may resist the idea of eating more greens because they just taste bitter. Bitterness is the demonstration of the presence of
antioxidants. Start small, and put some greens into your salads and smoothies. After eating greens for about two weeks, your taste buds readjust themselves. Many people actually start craving greens – their body, given a choice, craves super foods rather than empty food.
#3. Herbs that lower blood pressure
The benefits of herbs for the human health are remarkable and that is why herbal medicine was used for centuries for many maladies, including high blood pressure. What are the easy way to use them every day? Here are some ideas for you:
- Add a dash of cinnamon to you morning cereal.
- Use more garlic in your cooking. Garlic is on of the best researched super foods that lower bloods pressure naturally.
Get herbal tea that contain valerian root. It calms down your nerves and this relaxation reduces hypertension.
One of the most important health benefit of celery is its role as a diuretic.
Although it is made up of 90% water and is high in Sodium, celery helps rid the body of excess fluid by stimulating urine production with the right combination of Sodium and Potassium.
A study published in HYPERTENSION (March 2008) indicated that drinking just two cups of beet juice a day lowered blood pressure by approximately 10 points. This puts beet juice was on par with results from many antihypertesive medications.
Garlic is most famous for its potent anti-inflammatory and antiviral benefits, but it’s ability to fight coronary heart disease by
unplugging arteries is also amazing. The gas that is produced in the stomach as garlic gets processed relaxes youe arteries and lowers blood pressure.
#5. Fruit is the ultimate healthy snack and a part of the DASH diet.
Apples, plums, pears, banana, pomegranate, mango, etc.
Fruit provide fructose mixed with a healthy dose of fiber, vitamins, and critically important minerals such As Potassium and Magnesium. Apple cider vinegar is known as one of the top home remedies to lower your high blood pressure.
Dried plums, also known as prunes, are one of the top two antioxidant foods. Pomegranate is a top runner up for the antioxidant
crown,too. One banana a day can provide a dose of potassium, helping to reduce blood pressure and fend off cardiovascular disease.
#6. Nuts and seeds provide protein and healthy fats
Almond (and almond milk) , Brazil nuts, cashews, walnuts, pine nuts
Almonds, for example, are very high in good protein, they help against diabetes and cardiovascular disease. This small potent nut is capable of lessening after-meal surges of blood sugar, lowering cholesterol and protecting against arteriosclerosis.
Flax, chia, sesame, pumpkin seeds
I add ground flaxseed to my baking, dehydrated crackers and healthy smoothies.
Not only it acts as an egg replacer and increases vitamins absorbtion, but also provides enough omega-3 for a day to keep your brain going.
#7. Whole Grains and beans provide protein, potassium, and fibre
Quinoa, oats, brown rice, amaranth, buckwheat, millet and beans
Quinoa is an excellent protein-rich food. It consists of about 20% of complete protein; it is high in lysine and is a good source of iron, B vitamins and potassium. You want Potassium in your diet to balance harmful effects that extra Sodium does to your blood pressure. Remember, there are two ways to reduce impact of Sodium on your blood pressure: Reduce Sodium and Increase Potassium and Magnesium in your diet.
#8. Berries come packed in antioxidants
Blueberries, cranberry, acai
Berries reduce inflammation in the body and relax arteries, both of these effects help to lower your blood pressure.
Blueberry is probably the most advertised berry. It provides an array of health benefits due to its antioxidant content.
#9. Seaweeds are #1 in minerals competition
Kelp, kombu, nori, arame, wakame, chlorella
Chlorella is nature’s top energy food. It provides all essential amino acids in perfect ratios, and is often used to prevent
or curb the spread of cancer, enhance immunity, promote a good balance of bacteria in the gut, and lower blood cholesterol.
Kombu increases digestability of beans; it also acts as an antidote to excess sodium consumption and it is known to reduce blood cholesterol and hypertension. Use kombu in a miso soup.
Unassuming miso soup is a powerful natural remedy to many health issues.
Flax oil, Olive oil, hemp oil.
It seems counterintuitive to place fats into top ten healthy foods, but you absolutely need some fat in your diet. Certain fats are
vitally important for the body, both saturated and unsaturated. Omega-3 fats are essential to brain function. Saturated fats are needed to build cellular membranes throughout the whole body. Don’t exclude fats from your diet, but use moderation and choose the best.
To lower your blood pressure, it is essential to switch to a low-fat diet. Aim for fats naturally present in foods, such as flax seed and avocado. Avoid all hydrogenated or trans fats, reduce saturated fat.
Add a teaspoon of flax or hemp oil to your salads or healthy smoothies.
Some vitamins, for example, Vitamin A, are oil-soluble. In other words, your body will not absorb them unless they come with some form of oil. Adding flax oil or flaxseed to your smoothie will not alter the taste, but increase nutritional value of it.