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Food to Lower Blood Pressure Health Quick Tips

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Food to Lower Blood Pressure Health Quick Tips. Food to lower blood pressure? Yes, eating the right foods– especially those high in fiber and low in fat and salt–can help keep your blood pressure in check.

Before more discussion of foods for lowering blood pressure, let’s talk about: What Exactly Is High Blood Pressure or Hypertension? High blood pressure is defined as 140 or higher over 90 or higher. Blood pressure, the force exerted by blood against artery walls, is recorded as two component numbers: systolic (the maximum force, as it’s pumped by the heart) over diastolic (the weaker force, in between heartbeats).

Food to Lower Blood Pressure Health Quick Tips

Food to Lower Blood Pressure Health Quick Tips

Diet to Lower Blood Pressure

It’s not always apparent why an individual’s blood pressure rises. In about 10 % of cases, a root issue (such as a narrowed artery or side effects of a medication) drives blood pressure up. Most instances, however, have no clear cause (primary hypertension). Regardless of the cause, when the pressure inside blood vessels rises, the cardiovascular system is strained and the heart must work extra hard to pump blood. Blood pressure has a tendency to increase as body weight increases, so getting rid of excess weight can help reduce the stress on the heart.

Food to Lower Blood Pressure Health Quick Tips

One method to trim pounds is to consume plenty of fresh or frozen fruits and vegetables. A research-based program called DASH (Dietary Approaches to Stop Hypertension) advises 8-10 servings a day, about two times the amount recommended for regular diets. Produce has some vitamins and minerals that appear to safeguard against high blood pressure–for example, by relaxing artery walls and encouraging blood flow. These include nutrients like: potassium, found in bananas; calcium, of which broccoli is an excellent source; and vitamin C, prevalent in citrus fruits and strawberries. Some people consider celery a good food to lower blood pressure as it has substances that relax blood vessel walls. However , celery also contains a good deal of sodium (53 mg. per half-cup), which raises blood pressure in salt sensitive people. In fact, it’s thought that most individuals with high blood pressure are salt-sensitive. For them, celery is best avoided.

Food to Lower Blood Pressure Health Quick Tips

Shake The Salt Habit — Another mineral also plays a role in blood pressure–but this one is cast as a bad guy. Comprehensive research has associated a high consumption of sodium, the key chemical component of salt, with higher blood pressure. Many packaged and processed foods are high in sodium, making a diet containing more fruits vital. In fact, one reason potassium helps fight hypertension is because it helps rid the body of excess sodium. Some particularly good food choices include:

Food to Lower Blood Pressure Health Quick Tips

  • Fruits – For potassium content, grab a banana–each one provides at least 400mg., about 13 percent of the Daily Value. Other fresh fruits, which include honeydew melons, apricots, and pears, also provide healthy amounts of potassium, as do dried fruits, like prunes and raisins. For vitamin C, reach for citrus fruits, such as oranges and grapefruits, peaches and cantaloupe.
  • Vegetables – Potatoes offer an abundance of potassium (one whole baked potato offers about as much as a banana), just as spinach, carrots, and mushrooms. Okra, and leafy greens like kale provide ample amounts of calcium and magnesium, whose role in the combat against high blood pressure is not yet clear. Just a half-cup of red pepper strips nets you more than a day’s worth of vitamin C. Other excellent sources of C include green peppers, kohlrabi, and tomatoes.
  • Dairy Foods – Your best option for calcium is low-fat dairy products, including milk, cheese, and yogurt. Calcium-fortified soy products provide blood-pressure benefits for individuals that can’t or won’t drink milk. Both dairy and soy products also contain hypertension-fighting magnesium. Some believe potassium and protein account for dairy’s ability to help lower blood pressure.
  • Herbs and Spices – As an alternative to salt, prepare food with herbs, spices, and salt-free seasoning blends to flavor food. For example, season lean beef with bay leaves, sage, or thyme. For pork, try garlic and rosemary. Sprinkle some lemon juice and fresh minced garlic on steamed green beans. Actually, garlic deserves a regular place on the menu; research shows it to be a food to lower blood pressure
Updated: April 16, 2016 — 9:07 pm

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