High blood pressure is a serious danger as it increases your risk of heart disease and stroke. High blood pressure can be controlled with medication but you can also naturally lower blood pressure with superfoods, giving you blood pressure benefits without any side effects.
Did you know bananas can naturally lower your blood pressure, and that garlic is another healthy food for a healthy heart? Read on to discover more simple food favorites that can make a real difference to your blood pressure.
What to Eat to Naturally Lower Blood Pressure
The first thing you need to do when you are worried about high blood pressure is to cut down your sodium consumption. Normally you can do this successfully when you stop adding salt to your meals and start adding herbs, pepper, and spices for flavor instead. It may take a little while to get used to the change in taste, but soon you will enjoy it. You should also limit your consumption of ready-made and pre-packaged foods as these are often high in fat. Wherever possible, make your own or choose low-sodium versions of your favorite foods.
A diet high in fruit and vegetables and low in saturated fat and sugar also helps keep your blood pressure under control. Including these eight foods helps your lower your blood pressure naturally, and helps you on the way to a healthy heart and a longer life.
1) Garlic
If you’re looking for a tasty addition to a dish that also helps your heart, add plenty of garlic. Studies show that garlic reduces blood pressure as effectively as some medications – without the side effects. The main active compound in garlic is allicin. Garlic is also good for lowering bad cholesterol. If you don’t like the taste or the smell, consider garlic supplements.
2) Cashew Nuts and Almonds
Both cashews and almonds are great for helping with issues like high blood pressure. These nuts are high in magnesium. A deficiency or lack of magnesium in the diet is linked to problems with high blood pressure. For people with a lack of magnesium, replacing this mineral leads to reduced blood pressure.
3) Beetroot
Beetroot is rich in nitrates. Nitrates can be converted into a healthy compound called nitric oxide, which has a softening action on the arteries and also boost vasodilation – these actions typically decrease blood pressure, bringing high blood pressure into a healthy range. Many studies have looked at the effect of beetroot juice on high blood pressure and it is very good news indeed – experts say that consuming beetroot juice can lower blood pressure by 4-10 mmHg in a couple of hours.
4) Turmeric
The active ingredient in the spice turmeric is curcumin. This compound is highly beneficial when it comes to lowering inflammation in the body. And it has also been reported to improve blood flow around the body. Studies have specifically tested curcumin for blood pressure, and blood pressure decreased in people who were taking turmeric every day. The action of turmeric on blood pressure is similar to beetroot – nitric oxide helps to relax blood vessels and promote blood flow around the body. Turmeric is not easily absorbed by the body, however, and it is important to take it with something like black pepper which increases absorption.
5) Extra-Virgin Olive Oil
When you are looking for a type of fat that also helps your heart, you must choose olive oil. Choose the least-processed form of olive oil, which is extra virgin olive oil. Consuming olive oil can help reduce the risk of heart attack and stroke by up to 30 percent. And it really can lower blood pressure compared with sunflower oil.
6) Bananas
The banana is very high in potassium, which you need in your diet to counteract the harmful effects of sodium. Eating bananas on a regular basis really does help your heart health – and you get a good source of energy from bananas as they do not have many calories.
6) Avocado
Avocado is also high in potassium. You also get a lot of other healthy fats, minerals, and vitamins when you eat avocado which are perfect for your healthy blood pressure.
7) Kale
Kale is a pretty amazing vegetable as it is packed with excellent minerals and vitamins. It is said to help reduce blood pressure because it has lots of potassium, magnesium, and vitamin C. The combination of magnesium and potassium is particularly potent when it comes to helping blood pressure problems. Kale has much more vitamin C than spinach, so this is a great vegetable to help boost your immune system too.
8) Green Tea
Green tea is packed with antioxidants and plenty of other nutrients that are powerful at lowering blood pressure. One compound in green tea, called a catechin, improves blood flow and relaxes blood vessels. It is one of the best drinks to naturally lower blood pressure.
