There are countless meats, vegetables and fruits that hold the ability to naturally reduce blood pressure levels and prevent the symptoms of hypertension. Most doctors recommend their patients to adopt healthy eating patterns, and avoid all kinds of processed, packaged and fat-rich meals that trigger the symptoms leading up to hypertension. You see, raised blood pressure levels are directly associated with your diet, and if you want to maintain them at a healthy level, all you need to do is change your diet.
We are going to introduce you to the DASH diet, which means: Dietary Approaches to Stop Hypertension.
It is a widely recommended eating plan that is prevalently prescribed by all physicians and medical practitioners across the globe. It is rich with food items that contain very few traces of calories, cholesterol, saturated fats and total fats. And they largely contain low-fat dairy items, veggies, fruits and cold-water fish.
Here, take a look at the eight nutrient-dense food items that will enhance your health and reduce your blood pressure levels naturally:
1. Celery
Celery is the most widely recommended veggie to naturally reduce blood pressure levels, and Chinese medicine practitioners have used this natural remedy for hundreds of years.
Celery and its roots are highly beneficial for curing hypertension, as they are brimming with an essential kind of protective phytochemicals, called phthalides, which work to relax the muscle tissues lining the arterial walls and this in turn, speeds up the blood flow and reduces blood pressure levels to a healthy rate.
All you need is four stalks of celery every day to keep your blood pressure levels regulated at a healthy rate. Feel free to add a tablespoon of unsalted and sugar-free peanut butter or almond butter to give yourself a little snack rich in protein and heart-healthy monounsaturated fats.
2. Cold Water Fish
Cold water fish, such as wild salmon, herring, tuna, trout, sardines, mackerel, halibut and cod, are packed with omega-3 fatty acids, which hold potently powerful anti-inflammatory properties and provide a wondrous boost to the health of the cardiovascular system. Moreover, omega-3 fatty acids reduce blood pressure levels and prevent the symptoms that contribute to the risk factors of heart strokes and ailments.
Research reveals that omega-3 fatty acids are the most vital fatty acids that cannot be produced by the body itself, hence, we must obtain a sufficient supply of these essential acids through our daily diet. Countless studies have directly associated the consumption of omega-3 fatty acids with positive improvements and reductions in countless risk factors that lead to cardiac dysfunctions and disorders.
For instance, they reduce blood triglycerides, which are basically a kind of at that disrupts the blood stream, along with lowering the heart rate, and reducing the symptoms of atherosclerosis, which are basically plaque build-ups that occur in the arterial walls.
You must at least consume two servings of cold water fish every week for effective results, and each serving should at least contain 6 ounces of either sardines, tuna, mackerel, or wild salmon, only steer clear of farmed varieties as they contain harmful toxins. Even pregnant women and nursing mothers should break away from baseless myths, and enjoy the health benefits provided by organic cold-water fish varieties.
However, if you are suffering from a bleeding disorder, you have prescribed blood-thinning medicines, or you have a tendency to bruise easily, you must consult your doctor regarding any issues that might arise with the addition of cold-water fish to your diet.
3. Broccoli
Broccoli is truly a powerhouse of nutrients, the most widely researched vegetable that nature has to offer, and of course, brimming with countless health benefits. It hails from the plant-family of cruciferous veggies, which are all hailed amongst superfoods, but broccoli truly beats every other veggie with its incredibly potent anti-inflammatory and antioxidant profiles. No other food time can beat broccoli at reducing blood pressure levels, and enhancing the strength of the heart.
Broccoli is packed with a powerful assortment of blood pressure-lowering nutrients, such as Vitamin C, fiber, calcium, magnesium and potassium. All you need is one cup of steamed broccoli to brim your body with an impressive 200% of your daily nutrient requirement for vitamin C, which works wonders at regulating healthy blood pressure levels.
Research suggests that vitamin C aids the body in excreting lead, which causes the sympathetic nervous system to become calm and relax, and eventually protects nitric oxide, an essential molecule that is responsible for relaxing blood vessels. This entire process speeds up the blood flow, and the antioxidant profile of vitamin C lowers blood pressure levels naturally.
You must enjoy all the countless health benefits of broccoli every single day. If you can’t warm up to eating all your meals with veggies, aim to at least consume one generous serving of broccoli every day. You can devour it with nutritious dips, such as hummus or salsa, or you can devour them in a salad with plenty of lemon juice and olive oil. If you adore drinking spicy beverages, fix yourself a tall glass of green juice by tossing broccoli leaves and stalks into the juice.
4. Dandelion
The pesky little weeds that we have always regarded as a nuisance have actually been used as an incredibly effective natural remedy for countless ailments and diseases for over hundreds of years. Several medicinal cultures around the globe, especially in Asia and Europe, regard dandelion’s roots and leaves as edible and highly beneficial for healing several chronic and common health conditions.
Dandelions not only work wonders at regulating normal blood pressure levels, but they are also splendidly healthy for the skin, eyes and liver. They are regarded as natural diuretics, which basically means that they are capable of flushing out an excess amount of sodium without causing any potassium loss, and this aids the body in lowering blood pressure levels.
You see, an excess of sodium causes the blood vessels to become narrow and this raises our blood pressure levels. Potassium, on the other hand, regulates the amount of sodium and the rate of our blood pressure levels.
Dandelion is also brimming with an essential mineral, magnesium, which is essential for promoting the healthy functioning of the heart and body muscles. You can devour dandelion greens in your salads, or soups, while dandelion roots can be stir-fried, grilled and you can even sauté them with an assortment of herbs. Add dandelions to your daily meals and diet as much as you possibly can, they’re packed with nutrition and health benefits. You can even enjoy a piping hot cup of dried dandelion tea.
The best way to enjoy organic dandelions, which are free from all sorts or herbicides or pesticides residue, is to grow them in your own garden.
5. Whole Grain Oats
Oats are brimming with magnesium and fiber, both of which are capable of enhancing and regulating healthy blood pressure levels. Oats also aid in preventing and reducing the symptoms of atherosclerosis, which is basically the excessive build-up of plaque that often occurs in blood vessels.
A recent study examined the effects of wheat-based cereals and whole grain oat cereals over the period of 12 weeks. The results revealed that nearly 75% of participants suffering with hypertension who devoured oats cereal every day reduced their need of antihypertensive medicines by a whopping 50%. The other participants also experienced significant reductions in their blood pressure levels.
You must consume at least one serving of whole grain oats every day, which should be no more than ¾ cup of oats, and at least six servings every week for effective results. It is ideal to devour whole grain oats with skim milk or sugar-free soy milk, as it will give your body a boost of potassium and calcium. Feel free to add in a few mixed raw nuts and a banana for extra potassium and minerals.
You can always devour oat bran with your salads, soups, desserts or cereals, the best part is, loose oats are a remarkable trick to thicken stews and soups.
6. Black beans
Black beans and other legumes boost an incredibly healthy balance of proteins and high dietary fiber, and this unique nutrient profile is hard to come across in any other food item offered by nature. This allows them the power to enhance our arterial health and strengthen the arterial walls by maintaining healthy cholesterol and blood sugar levels, along with reducing blood pressure levels as well.
Research reveals that black beans are brimming with magnesium and fiber, two extremely vital nutrients to normalize and reduce blood pressure levels. But the nutrient that really makes black beans a powerhouse of nutrition is none other than folate.
Also referred to as folic acid, folate is a kind of vitamin B-complex, which works wonders at reducing all kinds of blood pressures, particularly systolic blood pressure. It enhances the blood flow and relaxes the blood vessels to improve overall cardiac health.
Several studies have revealed that a daily consumption of 800 micrograms of folate works wonders at lowering and regulating healthy blood pressure levels. However, the daily dosage requirement of folate falls at 400 micrograms, which should be your minimum aim.
All you need is one cup of cooked black beans to fill you up with a whopping 256 micrograms of folate and countless other minerals and nutrients. You must also pick out a healthy cereal that contains a high density of folic acid.
7. Berries
Berries are one of the healthiest superfoods offered by nature, and no animal or plant based food item can beat its potent density of fiber and antioxidants. All varieties of berries are fantastic, however we strongly recommend you to devour heaps of raspberries, strawberries and blueberries as they are packed with fiber, potassium, and vitamin C, which makes them amazingly beneficial for regulating blood pressure levels.
Blueberries, strawberries and raspberries are packed with fiber, and raspberries win the prize for the highest concentration of fiber. All you need is one cup of raspberries to fill you up with a whopping 33% of your daily dosage requirement of fiber at the cost of no more than 60 calories.
A cup full of strawberries provides an astounding 136% of your daily dosage requirement of vitamin C. Blueberries are brimming with pterostilbene, a natural compound that prevents the arteries from getting clogged due to a build-up of excessive plaque. Furthermore, berries have potently powerful anti-inflammatory profiles, which makes them immensely healthy for the heart.
Be sure to at least devour a cup of berries every day, and you can always freeze them for months when they’ve gone out of season.
8. Low-fat dairy
Several studies have highlighted that the consumption of low-fat dairy products, for instance yogurt, milk and cheese, is directly associated with regulated blood pressure levels, and a reduced risk of hypertension.
Low-fat dairy products contain very few traces of fat, which is excellent because it enhances the bioavailability of calcium, and makes it much easier for the body to absorb it.
Moreover, low fat dairy products, particularly milk, brim up your body with potassium and magnesium, which lower blood pressure levels and regulate a healthy balance. Be sure to include at least three servings of low-fat dairy items, such as cheese, yogurt and milk. You can add these to your regular meals or devour them as a quick energizing snack.
A recent study examined the eating patterns of individuals who consumed low-fat dairy products. The results revealed that individuals who consumed more than three servings of low-fat yogurt or skim milk reduced their systolic blood pressure readings by 2.6 points as opposed to those who didn’t even eat half a serving every day.
