High blood pressure is a serious medical condition that plagues a large percentage of the adult population. This condition can be countered by dietary variations. Here’s a list of nine foods that you can eat to help lower blood pressure.
Bananas
Bananas are a great source of potassium. Potassium is known to counter the effects of sodium in the body. Indulging in bananas will help lower the sodium concentration in the blood thereby lowering your blood pressure. Eating two bananas a day is recommended to significantly lower blood pressure. They can be eaten as a snack, diced up into fruit salad or even added to smoothies to make it extra thick and tasty.
Avocados
This fruit is a must eat when it comes to lowering blood pressure. First, similar to the bananas, avocados have high levels of potassium. Second, this fruit is rich in mono saturated fats which increase the levels of good cholesterol in the body.
Bad cholesterol is known to clog up the walls of blood vessels. This build up increases blood pressure. Avocados increase good cholesterol, which will help in lowering blood pressure.
Lastly, avocados are rich in dietary fibre. The fibre is not easily digested which helps you feel fuller for longer and keep your blood pressure regulated and stabilized. However, do note that avocados tend to be higher in calories and should therefore be eaten in moderation.
Spinach
Spinach is a dark leafy vegetable that is rich in potassium. A daily intake of spinach will significantly lower your blood pressure in weeks. Spinach is also rich in dietary fibre which keeps blood pressure constant throughout the day.
This vegetable is very versatile as it can be eaten as a vegetable dish, a base for soups, or it can be added to juices and smoothies that make for excellent low-calorie healthy snacks.
Another of the health benefits of spinach is that it is a heart-healthy food. It is an outstanding source of vitamins C and A which are antioxidants that help reduce free radical amounts in the body.
The antioxidants work to keep cholesterol from oxidizing. In addition, folate is good for a healthy cardiovascular system, as well as magnesium, a mineral that help to lower high blood pressure.
This red, juicy, succulent fruit not only contains potassium, but is also rich in lycopene as well. Lycopene is a well known anti-oxidant which works by preventing the bad cholesterol from oxidizing and attaching itself onto the walls of the blood vessels.
A tomato will not only lower your blood pressure but also prevent any future occurrence of high blood pressure. To yield the best results, it is advisable to eat the tomato raw so as to retain all the healthy nutrients.
Celery
Indulge in this green, crunchy vegetable to lower your blood pressure. Not only does it contain a high amount of potassium, it also acts as a natural diuretic. This means that it is able to remove excess water from your blood.
Excess water increases your blood pressure and celery acts to negate this. Celery also contains some beneficial nutrients that are able to dilate the walls of blood vessels which drastically reduces blood pressure.
Dark Chocolate
A tasty treat and snack that will help you nibble your way to lower blood pressure. Dark chocolate has a high concentration of cocoa which gives it its dark color. Cocoa is rich in flavanols. Flavanols aid in blood vessel wall dilation and improved elasticity.
This helps in lowering and regulating blood pressure. Nonetheless, dark chocolate is not exactly a super food and should be eaten in strict portions as it is a high-calorie snack.
Papaya
This delicious tropical fruit is very rich in potassium. By eating a slice of papaya everyday, you can lower your blood pressure and maintain it in the normal range in just a matter of weeks. You can juice the papaya or add it to your smoothie and even milkshake to make a tasty and healthy snack.
Skimmed Milk
This is a great food to lower blood pressure especially for the dairy lovers. Skimmed milk contains all the important minerals in milk- calcium, potassium and magnesium – but devoid of the unhealthy fat. All these minerals go a long way in regulating blood pressure and preventing hypertension. Aim to take a cup of skimmed milk daily in order to reap the benefits.
Blue Berries
Recent studies show that this fruit is great in combating blood pressure. The fruit contains some chemicals that improve the elasticity and relaxation of blood vessel walls. Studies have shown that eating at least a cup-full of blueberries daily for a month or so can lower blood pressure by up to 6%.
I hope this article proved to be useful to you. Do not forget to revisit for more health tips. Thank you.