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.
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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.

fruits-that-lower-blood-pressure

Fruits that Lower Blood Pressure

Fruits that Lower Blood Pressure

Fruits have many essential nutrients, vitamins, antioxidants, etc. A daily serving of four to five different fruits is recommended by the National Institutes of Health (NIH), to maintain a healthy diet. Fruits are so versatile in taste and flavor, that they can be easily consumed in forms of salads, soups, juices, or even eaten in its natural raw state. Let's take a look at some fruits that help lower blood pressure.

Prunes: Prunes are sweet to taste, and have a sticky, chewy texture. A quarter cupful of prunes contains 316.6 mg of potassium and only 1.7 mg of sodium. Potassium is essential to maintain blood pressure and cardiac function as well as prevent atherosclerosis (clotting of blood in the blood vessels), whereas a low level of sodium can help lower high blood pressure.

Melons: Melons are a rich source of potassium and magnesium, which aid in lower blood pressure. The carotenoids present in the melon, prevent the hardening and narrowing of the walls of arteries and veins, thereby reducing the chances of constricted flow of blood through them. Both, watermelon and muskmelon are fruits that help lower blood pressure.

Banana: In early 1999, BBC News Health reported medical findings that bananas, which are potassium-rich and low on sodium, could play a role in controlling blood pressure. They also mentioned that two bananas a day can help control high blood pressure. One, medium banana usually has 1 mg of sodium and 422 mg potassium, making it one of the most potent fruits against high blood pressure.

Citrus Fruits: Citrus fruits are full of vitamin C, phytonutrients and bioflavonoids. The phytonutrients and bioflavonoids are anti-inflammatory in nature, and prevent blood clot in the blood vessels. The bioflavonoids, found in the white pith of these fruits, not only help in lowering high blood pressure, but also help control cholesterol. Grapefruit, lemon, lime, oranges, tangerine, etc., all belong to the citrus family.

Fruits vegetables that lower blood pressure...

vegetables-that-lower-blood-pressure.

Fruits That Lower Blood Pressure...

Fruits That Lower Blood Pressure...

Eating fruits can help to control your blood pressure and may even prevent you from getting high blood pressure in the first place.
The National Heart, Lung and Blood Institute NHLBI recommends you control your blood pressure by regulating your intake of four minerals:
The High Blood Pressure Report

1. Limit your intake of sodium (i.e. salt).
2. Maximise your intake of potassium, magnesium and calcium.


Many fruits have high contents of potassium but some of the better ones are:

• avocados,
• bananas,
• figs and
• dates.

Between four and five servings a day of fruit coupled with a similar number of servings of vegetable have been shown to produce a marked reduction in blood pressure levels.