Hypertension (high blood pressure) is the invisible killer of millions of people in the United States and around the world every year.
Diet is one of the primary ways by which you can lower your blood pressure numbers without medication. Changing your diet along with exercise can not only reduce your blood pressure numbers, but significantly improve your overall cardiovascular health.
Here are 6 foods that can lower blood pressure naturally:
1. Berries
Berries such as blueberries are rich in flavonoid a compound with powerful antioxidant properties. Studies found that consuming flavonoid might prevent hypertension, and possibly help to reduce high blood pressure.
Studies have shown that many different berries, which includes strawberries, blueberries, cranberries, and chokecherries, have a wide range of heart-healthy effects. Consuming two cups a day of strawberries, for instance, has been shown to help lower “bad” LDL cholesterol by 10 percent or more.
2. Beets
A study at Queen Mary University of London found that when individuals with high blood pressure consumed a cup of beet juice a day, their blood pressure levels returned to normal within 24 hours.
You can juice your own beets or simply cook and eat the whole root. No matter how they are prepared, beets retain their nitrate level. Nitrates are compounds which improve blood flow throughout the body.
3. Oatmeal
Oatmeal is high in fiber, which helps to lower blood pressure and improves digestive health. The soluble fiber contained in oatmeal reduces your low-density lipoprotein (LDL), the “bad” cholesterol. Soluble fiber can reduce the absorption of cholesterol into your bloodstream.
The best and easiest way to incorporate oatmeal in your diet to lower blood pressure is to have a bowl of oats or oatmeal in the morning or before any intense physical activity.
4. Bananas
Studies have shown that consuming bananas on a daily basis can help lower blood pressure. One study in particular said just two bananas a day can reduce your blood pressure by 10 percent!
Bananas are high in potassium which lessens the effects of sodium. An average-sized banana contains more than 400 mg of potassium. The recommended daily intake of potassium for an average adult is about 4,700 milligrams per day.
5. Sweet potatoes
Sweet potatoes are considered to be one of the healthiest foods you can eat and continues to grow in popularity.
Other important vitamins and minerals found in the sweet potato are Vitamin C, B6,B1,B2 and B3, Manganese, cooper, pantothenic acid. Sweet potatoes are are also high in potassium which is essential for lowering blood pressure.
For dinner or lunch, consider roasted slices, fries, or even a tasty mash.
6. Dark Chocolate
Believe it or not, dark chocolate is actually a great blood-pressure-lowering medication. Dark Chocolate is packed with compounds called flavanols – compounds like epicatechin, catechin and procyanidins, which are extracted from cacao beans and are thought to be responsible for the formation of nitric acid in the body. Nitric acid, in turn, serves to relax blood vessel walls and lower pressure.
Chocolate when taken in moderation can be part of a healthy and balanced diet, but it is high in fat and calories. We recommend chocolate with high cocoa content (70 percent).