High blood pressure, or hypertension, is a serious health problem. Over time, it causes blood vessel damage that can lead to heart disease, kidney disease, stroke, and other problems. Hypertension is sometimes called the silent killer because it produces no symptoms. Normalizing blood pressure is one of the most important things—if not the most important thing—you can do to improve your health and increase your life span.
Fortunately, there are alternatives to popping pills: Many foods can lower blood pressure naturally. Rather than cutting things out, science shows that you can really benefit from adding these into your diet. The following slides present some of the best foods you can eat to lower your blood pressure.
Sodium has always been the blood pressure bogeyman—shake most of it from your high blood pressure diet and you'll be safe. But research now shows that it's just as important to choose foods naturally low in sodium and high in at least two of the three power minerals: calcium, magnesium, and potassium.
Potato
Potatoes are high in potassium and magnesium, two minerals that can help to lower your blood pressure. They are also high in fiber, which is necessary for an overall healthy diet.
Enjoy a baked potato as the centerpiece of your dinner. Instead of fattening and salty butter and sour cream, try adding plain yogurt or salsa for flavor.
Banana
The potassium content of bananas is well-established, and they make great portable snacks you can eat anywhere. Plus they're perfectly portioned, and you don't have to wash them before you eat them.
The recommendation is that you eat two of them per day for the best effect on your blood pressure. Add a third banana to the mix if you want to try to prevent getting a stroke, helpful for those that have a family history of strokes.
Garlic
Throughout history, garlic's main use was for health and medicinal purposes. This has been documented by major civilizations such as the ancient Egyptians, Babylonians, Greeks, Romans and Chinese. The active ingredient in garlic is allicin, a sulphur compound formed when a garlic clove is crushed, chopped or chewed. Several human studies have shown that supplementing with garlic significantly lowers elevated blood pressure.
One study even found garlic was just as effective as prescribed medications after 24 weeks. Considering that garlic also reduces low-density lipoprotein (LDL) cholesterol by 10-15 percent, adding more to your diet is an absolute necessity, in my opinion. These results have been seen with supplementation of 600-1,200 milligrams per day—equal to eating at least two garlic cloves daily. There is one strong side effect though: garlic breath!
Red beets
Beets are high in nitric oxide, which can help open your blood vessels and lower blood pressure. Researchers also found that the nitrates in beetroot juice lowered research participants’ blood pressure within just 24 hours.
You can juice your own beets or simply cook and eat the whole root. Beetroot is delicious when roasted or added to stir-fries and stews. You can also bake them into chips. Be careful when handling beets — the juice can stain your hands and clothes.
Skim milk and yogurt
Skim milk is an excellent source of calcium and is low in fat. These are both important elements of a diet for lowering blood pressure. You can also opt for yogurt if you don’t like milk.
According to the American Heart Association, women who ate five or more servings of yogurt a week experienced a 20 percent reduction in their risk for developing high blood pressure.
Try incorporating granola, almond slivers, and fruits into your yogurt for extra heart-healthy benefits. When buying yogurt, be sure to check for added sugar. The lower the sugar quantity per serving, the better
Carrot
It can be hard crunching up enough carrots to make a difference to your blood pressure, which is why it's a good idea to drink them instead. You might consider investing in a juicer to get at the good stuff that carrots contain.
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Most are aware that carrots are good for the eyes, but they also contain antioxidants and potassium, two major supporters of normal blood pressure levels. The specific type of fiber that carrots contain also helps to keep you free and clear.