10 Great Foods for high blood pressure

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healthy foods for your blood pressure

10 Great Foods for high blood pressure

There is just so much to learn when you get high blood pressure. What to eat is a big part of it. Here’s a list of foods that are really good for your blood pressure and also really tasty.

Great food for high blood pressure

Colorful salad bar with greens, broccoli, black olives, peppers and more

As you try these, remember to measure your pressure – so you know if it works for you.

Garlic
Garlic offers blood pressure lowering benefits. It helps relax blood vessels by stimulating the production of nitric oxide, which in turn lowers blood pressure, especially systolic blood pressure.
Garlic can also improve blood circulation, lower cholesterol and prevent heart disease.
Eat 2 – 3 raw garlic cloves daily on an empty stomach. You can also take garlic supplements, but do consult your doctor first.

Extra Virgin Olive Oil
Extra-virgin olive oil contains antioxidants called ‘polyphenols’, which help in reducing high blood pressure and even protect LDL (“bad”) cholesterol from oxidation. In addition, olive oil contains monounsaturated fatty acids that help improve heart health.
Eat a few tablespoons of extra-virgin olive oil a day. Use it in healthy salad dressings or dips. You can use it for cooking or baking as well.

Beets
Beetroot juice and the nitrate it contains helps in lowering blood pressure.
The nitrates in beetroot are converted into a gas called nitric oxide, which helps widen the arteries and lower blood pressure. It can even reduce the risk of stroke, heart attack and other cardiovascular problems. The effect is unfortunately lost if you boil the beets.
Drink a glass of beet juice daily to regulate your blood pressure. You can even include beets in your salad or soup.

Tomatoes
Lycopene and other carotenoids with antioxidant effects in tomatoes help fight free radicals, lower the risk of heart disease, and reduce high blood pressure.
Tomatoes are also rich in potassium, same as bananas, that helps lower blood pressure and flushes sodium from your body.
Eat one cup of fresh tomatoes daily. There are so many varieties to choose from so everyone can find a kind that’s tasty. You can add them in salads and sandwiches, as well as use them for making sauces and soups. Avoid eating canned tomatoes.

Bananas
The high potassium content of banana helps to lessen the effect of sodium, which in turn regulates blood pressure. In fact, regular intake of potassium-rich foods can reduce your risk of stroke and prevent heart disease.
Slice a banana into your breakfast cereal or oatmeal, or take one to work every day for a quick, easy, and inexpensive snack.
1- 2 bananas a day lowers your blood pressure.

Blueberries
Blueberries are rich in flavonoids called anthocyanins that help prevent hypertension. In addition, the antioxidants in these berries help improve and maintain artery flexibility and thus help control blood pressure.
Blueberries are easy to add to your diet. Add them to your cereal or smoothie every morning. You can even enjoy frozen blueberries as a quick and healthful dessert.

Potatoes
Potatoes are rich in phytochemicals that can help reduce blood pressure. In addition, they contain potassium and magnesium, two minerals that fight hypertension.
It can reduce both systolic and diastolic blood pressure.
Eat baked or boiled potatoes, especially purple ones, without adding butter, margarine or sour cream.

Lemons
Lemon, a popular citrus fruit, can help regulate high BP. Its antioxidant vitamin C helps neutralize the harmful effects of free radicals.
This in turn helps lower high blood pressure, reduces high cholesterol and improves overall heart health. In addition, lemons are high in potassium that helps lower blood pressure by reducing the effects of sodium.
Drink a cup of warm water with the juice from ½ lemon added to it each morning on an empty stomach. For best results, do not add salt or sugar.

Spinach
The folate, nitrate, potassium, magnesium and antioxidants in spinach help lower high blood pressure.
Include spinach in your diet in salads, soups and smoothies. You can even cook spinach leaves lightly and eat as a side dish.

Celery
Celery contains a phytochemical called 3-N-butylphthalide that relaxes the tissues of the artery walls to increase blood flow and reduce blood pressure. In addition, the magnesium and potassium content of celery help regulate your blood pressure.
To enjoy this health benefit of celery, add it to your salad or soup. You can eat four celery stalks daily.

 

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