Foods To Lower Blood Pressure Naturally

Foods To Lower Blood Pressure Naturally
Controlling high blood pressure (hypertension) is important, because left unchecked, it can cause heart disease or stroke. Hypertension often lacks noticeable symptoms, so it is important to have regular physicals. Hypertension is generally diagnosed as a blood pressure reading above 140/80.
Medications designed to treat hypertension do not relieve the underlying causes, and are not always effective at lowering blood pressure. Over 50 percent of patients find that medication alone does not control their hypertension.

The good news is that lifestyle changes can help over 85 percent of those suffering from hypertension. Develop an exercise plan with the help of your doctor that incorporates aerobic exercise and strength training. Start slowly and aim to exercise consistently at least five days per week. Reduce stress through yoga, meditation or prayer.

Dr. Mercola advises cutting out foods that are rapidly converted to sugar, such as pasta, bread, potatoes, rice and cereal. In addition, he recommends cutting out foods that are high in fructose, including fruit like mangoes, raisins and grapes.

Physician and author Matilda Parente, MD, recommends the following foods as part of an overall healthy lifestyle to reduce hypertension or prevent it.

Kale, collards and other leafy greens: These plants are easy to grow in your own yard and are high in fiber and vitamin A, and low in sugars. Recent research suggests that inorganic nitrates, found in these plants, may relax the blood vessels, allowing blood to flow more freely. Plant leafy greens in early spring, as soon as the soil is soft.

Green peas: Green peas also contain plenty of fiber and vitamins. Plant them early in the spring since peas tend to wither and dwindle when temperatures rise.

Tomatoes: The chemical lycopene, responsible for tomato’s bright color, is also a powerful antioxidant. Buy disease-free tomato plants and wait until after the last frost to plant them.

Sweet potatoes: Sweet potatoes contain fiber, vitamin A and antioxidants, as well. Sweet potatoes need warm temperatures and a long growing season to mature.

Winter squash: Also high in fiber, beta carotene and vitamin A, winter squash need plenty of room, fertile soil and a long growing season.

Berries: Dr. Parente says a recent study found that eating a cup of blueberries or strawberries weekly may prevent high blood pressure. Strawberries grow well in full sun and moist, rich soil. Blueberries, on the other hand, have very specific growing needs. Unless your soil is very acidic (4.5 to 5.5) you’re probably better off buying fresh or frozen berries.

Apricots: Apricots are a good source of fiber and potassium, which has been shown to reduce or prevent high blood pressure. Apricots thrive in climates with warm summers and mild winters. Avoid dried apricots, since they contain more sugar.

Bananas: Also high in potassium, bananas help remove excess sodium from the body, says Dr. Parente.

Cantaloupe: High in potassium and beta carotene, cantaloupe is refreshing alone, in fruit salads or blended in smoothies. Grow it in full sun in moist, rich soil.

Incorporating fruits and vegetables for lowering blood pressure into your diet may do more than just reduce your blood pressure. Fruits and vegetables are low in calories, aiding in weight loss, and you’ll probably have more energy, as well.

Recommendations for Vegetable and Fruit Intake

Recommendations for Vegetable and Fruit Intake

Vegetables and fruits are clearly an important part of a good diet. Almost everyone can benefit from eating more of them, but variety is as important as quantity. No single fruit or vegetable provides all of the nutrients you need to be healthy. The key lies in the variety of different vegetables and fruits that you eat.

• Try these tips to fit more fruits and vegetables into your day:
• Keep fruit out where you can see it. That way you'll be more likely to eat it. Keep it out on the counter or in the front of the fridge.
• Get some every meal, every day. Try filling half your plate with vegetables or fruit at each meal. Serving up salads, stir fry, or other fruit and vegetable-rich fare makes it easier to reach this goal. Bonus points if you can get some fruits and vegetables at snack time, too.
• Explore the produce aisle and choose something new. Variety is the key to a healthy diet. Get out of a rut and try some new fruits and vegetables—include dark green leafy vegetables; yellow, orange, and red fruits and vegetables; cooked tomatoes; and citrus fruits.
• Bag the potatoes. Choose other vegetables that are packed with more nutrients and more slowly digested carbs.
• Make it a meal. Try some new recipes where vegetables take center stage, such as Tunisian carrot salad and spicy broccolini with red pepper.

Vegetables, Fruits, and Blood Pressure

Vegetables, Fruits, and Blood Pressure

High blood pressure is a primary risk factor for heart disease and stroke. As such, it's a condition that is 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.
More recently, a randomized trial known as the Optimal Macronutrient Intake Trial for Heart Health (OmniHeart) showed that this fruit and vegetable-rich diet lowered blood pressure even more when some of the carbohydrate was replaced with healthy unsaturated fat or protein.
Fruits and Vegetables That Lower Blood Pressure