17 Foods To Lower High Blood Pressure

Salt is linked with high blood pressure. Reduce salt intake and you should be fine.

Minerals like potassium, calcium and magnesium also help to lower blood pressure. Therefore, people with high blood pressure are advised to eat below listed fruits.

Eat these 17 foods rich in potassium, calcium and magnesium.

1.Beet Juice:

When Beet is eaten raw, it converts into Nitric Oxide (NO). This relaxes and softens your arteries. Therefore, after drinking beet juice, you can notice a pressure drop of 4 to 10 mm of Hg.

2.Extra-Virgin Olive Oil:

A study was conducted to compare the benefits of olive oil. 23 participants were included. It was found that extra virgin olive oil reduced blood pressure by 48%.

3.Berries:

Berries contain flavonoids. And a study concluded that flavonoids prevent high blood pressure and possibly reduces it. Of all Berries, blueberries have highest content of flavonoids.

4.Potatoes:

Potatoes are rich in potassium and magnesium. Both are essential to reduce blood pressure. They also contain fiber, necessary for your diet.

5.White Beans:

A cup of white beans contain 13% calcium, 30% magnesium and 24% potassium of daily requirement. All of which is require to lower blood pressure.

6.Avocado:

An Avocado contains 2% calcium, 10% magnesium and 20% potassium of daily requirement. They are also rich in healthy fats. Try integrating them in your diet daily.

7.Broccoli:

Broccoli is rich is magnesium and also contains potassium and calcium. It is also known to fight cancer.

8.Bananas:

Bananas are rich in potassium. They also make a healthy snack. Whenever you feel hungry grab one.

9.Kale:

Kale is usually known as superfood because it is an anti-oxidant. It contains 9% calcium, 6% magnesium and 9% potassium of your every day requirement.

10.Green Tea:

Again green tea is a powerful anti-oxidant. Catechin, a type of polyphenol in green tea has shown to  improve blood pressure and blood flow.

11.Turmeric:

The main ingredient in turmeric is curcumin. A study was conducted in which 500 mg of turmeric was supplemented thrice per day. In the end, subjects had blood pressure reduced drastically. Turmeric is a great spice. Add them in your curry everyday.

12.Almonds and Cashews:

These nuts are rich in magnesium. Take a handful of them every day for optimal health.

13.Skim Milk:

Skim Milk is an excellent source of calcium. Drink morning and evening. They are also low in fat. Two reasons to replace your regular milk.

14.Oatmeal:

It is high in fiber and low in sodium and fat. Oatmeal makes the best breakfast. Eat them daily. Do not add sugar instead add berries to sweeten.

15.Kiwi fruit:

Kiwi fruit is available throughout the year. It contains all three minerals (calcium, potassium and magnesium). It is also rich in vitamin C.

16.Quinoa:

Half cup of cooked quinoa contains 15% of daily recommended magnesium. It is rich in protein and gluten free.

17.Garlic:

Eat two cloves of garlic daily to reduce blood pressure.  A study found that results from eating garlic were similar to prescribed medication.

What is your blood pressure? And what steps have you taken to reduce it? And which of the above step are you going to follow?

Sources:

http://www.prevention.com/food/13-power-foods-that-lower-blood-pressure-naturally/slide/11

http://www.healthline.com/health-slideshow/foods-good-for-high-blood-pressure

http://www.bodybuilding.com/fun/11-foods-scientifically-proven-to-lower-your-blood-pressure.html

diabetes ad

Leave a Reply