Top 10 Best Foods To Lower Blood Pressure – Scientifically Proved
Do you know how to lower blood pressure naturally. Here is the list of best available power foods that lower blood pressure naturally. Hyper tension is a silent killer, so choose your diet wisely. All these mentioned foods are good for high blood pressure. Along with these foods you should try some other ways to control blood pressure like exercise, yoga, relaxation, massage etc. According to recent research, plant-based diet high in potassium and low in sodium will make a difference for hypertensive patients and greatly reduces high blood pressure.
Choose potassium-rich fruits and vegetables as a part of blood pressure-lowering program. You can attain healthy potassium levels of 2,000 to 4,000 mg a day through diet. Most important sources of potassium-rich produce include bananas, kidney beans, peas, cantaloupe, potatoes, honeydew melon, sweet potatoes, tomatoes, orange juice, and dried fruits such as prunes and raisins.
2. Dark chocolate
Dark chocolate contains flavanols that make blood vessels more elastic. Those who take it every day experience blood pressure decrease. While choosing the Dark chocolate you should make sure it contains at least 70% cocoa. You can have ½ ounce daily.
The less you drink, the lower your blood pressure will drop. Light drinking ( one-quarter to one-half a drink per day for a woman) is beneficial to health. This actually reduce blood pressure than no drinks per day. This also can lower risks of heart disease.
Caffein consumption through coffee found to increases blood pressure and that effect last until bedtime. This acts by raising blood pressure by tightening blood vessels and by magnifying the effects of stress. Using hibiscus tea daily proved to have lowered systolic blood pressure. Phytochemicals in hibiscus responsible for the reduction in high blood pressure.
Try to replace some of the high fat milk with soy milk or skim milk. Soy greatly bring down systolic blood pressure if you have hypertension or pre hypertension. Skim Milk proved to have increasing the amount of calcium and best for lowering blood pressure. Swap out your higher-fat milk for skim milk.
6. Leafy Greens
Those foods high in potassium give you a better ratio of potassium to sodium and this helps in lowering blood pressure. You can choose Leafy greens like romaine lettuce, arugula, kale, collard greens, turnip greens, and spinach. Al these are high in potassium. Choose fresh or frozen greens and avoid canned vegetables with added sodium.
Berries, especially blueberries, are found to reduce blood pressure. These are rich in natural compounds called flavonoids. You can consume these compounds which may prevent hypertension. Simply add Blueberries, raspberries, and strawberries to your diet.
There are research findings, which proves that high blood pressure significantly lowered from drinking beetroot juice. There are natural nitrates which brought down the pressure within just 24 hours. Juice your own beets or simply cook and eat the whole root. Try them as roasted or when added to stir-fries and stews.
Oatmeal is the perfect High-fiber, low-fat, and low-sodium food. It is best for lowering your blood pressure. Oatmeal is the best option as breakfast is a great way to charge up for the day. Add fresh or frozen berries or honey to sweeten this instead of sugar.
This is the best way to add potassium to your diet like potato. This is better than taking supplements. Add banana into your breakfast cereal or oatmeal You can also take this as a quick, easy, and inexpensive snack.
Best ways to control high blood pressure without medication
- Lose extra pounds and watch your waistline
- Exercise regularly
- Eat a healthy diet
- Reduce sodium in your diet
- Limit the amount of alcohol you drink
- Quit smoking
- Cut back on caffeine
- Reduce your stress
- Monitor your blood pressure at home and see your doctor regularly
- Supportive family and friends