Berries Lowers Blood Pressure

Berries Lowers Blood Pressure

A diet rich in berries (just 114 g daily) can boost levels of good cholesterol and improve blood pressure, accordinjg to a report published in the American Journal of Clinical Nutrition, Feb 2008. After 2 months of consuming bilberries, strawberries, blackcurrents, raspberries, a reduction in systolic blood pressure of 7.3 mm Hg was seen while the level of good HDL cholesterol rose by over 5 percent.

Berries are loaded with polyphenols, like flavonols and anthocyanins, vitamin C, folate, potassium and fiber.

Fruits Vegetables that Lower Blood Pressure

Fruits vegetables that Lower Blood Pressure

Fruits vegetables that Lower Blood Pressure 2

Increase intake of potassium, magnesium, calcium and vitamin C. Potassium rich foods include banana, cantaloupe, orange, tangerine, beans, Brussels sprouts, dried peas, grapefruit, mushrooms, potatoes, spinach, watermelon, dried apricots, avocados, figs, kiwi, raisins, dates, tomatoes, etc.

Magnesium rich foods include almonds, cashews, pecans, rice, banana, potatoes, kidney beans, oat bran, peas, soy, wheat germ, etc.

Calcium rich foods include low fat dairy foods, nuts, watercress, kale, broccoli, turnip greens, collard greens, mustard greens, etc.

Onion: Take a mixture of 1 tsp onion juice and 1 tsp honey once a day for 2 weeks.

Eat 1 papaya or paw paw daily in the morning on an empty stomach. Do not eat anything for about 2 hours. Repeat for a month.

Garlic and berries help reduce blood pressure and cholesterol.

Fruits & Vegetables, Blood Pressure & Cholesterol

Fruits & Vegetables, Blood Pressure & Cholesterol

High blood pressure is a primary risk factor for heart disease and stroke. As such, it's a condition that is very important to control. Diet can be a very effective tool for lowering blood pressure. One of the most convincing associations between diet and blood pressure was found in the Dietary Approaches to Stop Hypertension (DASH) study. This trial examined the effect on blood pressure of a diet that was rich in fruits, vegetables, and low-fat dairy products and that restricted the amount of saturated and total fat. The researchers found that people with high blood pressure who followed this diet reduced their systolic blood pressure (the upper number of a blood pressure reading) by about 11 mm Hg and their diastolic blood pressure (the lower number) by almost 6 mm Hg - as much as medications can achieve.

Eating more fruits and vegetables can also help lower cholesterol. In the National Heart, Lung, and Blood Institute's Family Heart Study, the 4466 subjects consumed on average a shade over 3 servings of fruits and vegetables a day. Men and women with the highest daily consumption (more than 4 servings a day) had significantly lower levels of LDL (bad) cholesterol than those with lower consumption.(4) How fruits and vegetables lower cholesterol is still something of a mystery. It is possible that eating more fruits and vegetables means eating less meat and dairy products, and thus less cholesterol-boosting saturated fat. Soluble fiber in fruits and vegetables may also block the absorption of cholesterol from food.

Fruits Vegetables that Lower Blood Pressure

High Blood Pressure Diet

High Blood Pressure Diet

Fruits Vegetables That Lower Blood Pressure

A high blood pressure diet should include low fat high fiber foods rich in potassium, magnesium, calcium and vitamin C. Include plenty of fruits and vegetables that lower blood pressure such as apples, asparagus, banana,berries, broccoli, cabbage, raisins and sweet potatoes, and whole grains in your diet.

Foods To Be Avoided

1. High salt foods

2. Foods with saturated fat

3. Foods with trans-fats, hydrogeneated oils

Foods That Lower Blood Pressure

1. Eat high potassium foods

2. Eat high calcium foods

Example of foods to eat

1. Apple, avacodo, banana, berries, broccoli, fish, grapes, oats, orange juice

2. Eat garlic, raw or in food.

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