Fruits Vegetables That Lower Blood Pressure

Fruits Vegetables That Lower Blood Pressure

High blood pressure can lead to other health problems or aggravate them. Cancer, heart disease, high blood pressure, type 2 diabetes and stroke together are known to account for 75 percent of all deaths in the United States.

Blood pressure is known to be directly related to the balance of sodium and potassium in the blood. Nearly 75 percent of the sodium consumed comes from processed foods and only 5-10 percent comes from added salt. As Americans are used to consume more processed food, they end up consuming more sodium.

Blood pressure is measured in millimeters of mercury and recorded as systolic pressure over diastolic pressure. Blood pressure level of 140/90 and above is considered as high blood pressure for an adult while <>The effectiveness of a diet rich in fruits, vegetables and low fat diary products on blood pressure was measured. This study has found that people with high blood pressure who followed the diet reduced their systolic blood pressure by 11 mm of mercury and their diastolic blood pressure by 6 mm of mercury. By increasing potassium intake, people can avoid high blood pressure altogether or lower high blood pressure if they have it.
  • Spinach,
  • Cantaloupe,
  • Brussels sprouts,
  • Mushrooms,
  • Bananas,
  • Oranges, and
  • Grapefruit

.....are known to be good sources of potassium. The consumption of fruits and vegetables can also lead to the reduced intake of saturated fat and cholesterol.
Fruits vegetables that Lower Blood Pressure

Vegetables that Lower Blood Pressure

Vegetables that Lower Blood Pressure

According to the Archives of Internal Medicine, a diet high in vegetables not only helps to regulate blood pressure, but also lowers high blood pressure. Daily four to five servings of raw, leafy and cooked vegetables is essential to maintain normal blood pressure. To get the best out of vegetables, they should be preferably consumed raw as salads, or steamed, grilled or boiled. Let's find out which vegetables can help lower blood pressure.

Bitter Melon: Bitter melon, also known as bitter gourd, is a good source of amino acid called citrulline. Citrulline is essential to increase the number of nitric monoxide and vitamin C, which helps to eliminate active oxygen to maintain nitric monoxide longer in the blood vessels. This in turn helps to lower high blood pressure.

Carrots: Carrots are high in beta-carotene and potassium, and help to maintain and regulate normal blood pressure and reduce the risk of heart diseases. Carrots are best eaten raw, or can even be juiced with a few herbs like mint or parsley, to maximize their benefits.

Tomatoes: Tomatoes are a good source of calcium, potassium, and contain many vital vitamins like A, C and E. They contain lycopene, an antioxidant, which is known to help lower high blood pressure. Lycopene prevents LDL (low density lipoprotein) cholesterol from sticking to the blood vessel walls, which in turn prevents the heart from raising blood pressure.

Flower Vegetable: Broccoli, cauliflower and cabbage are high in glutamic acid, which is the most common amino acid found in vegetable protein. This acid helps to reduce blood pressure and decrease the chances of stroke.

Leafy Greens: Leafy green vegetables like spinach, lettuce, kale, Swiss chard, Chinese cabbage, etc. are high in minerals, vitamins and fiber content and low in calories. They also contain a variety of phytochemicals, beta-carotene, lutein, etc. All these proteins help fight plaque build-up in the blood vessels, and help lower blood pressure.

Fresh fruits and vegetables that lower blood pressure naturally should be incorporated in the diet, not only for those suffering from high blood pressure but for all those who seek a happy, healthy life. It is best to consult a medical practitioner to chalk out a suitable diet plan, to ensure maximum benefit from fruits and vegetables.