Changing the diet can significantly reduce high blood pressure. Research has shown that certain foods can lower blood pressure, both right away and in the long term
Contents
Foods to eat to lower your blood pressure.
RECOMMENDATION FOR HEALTHY BLOOD PRESSURE
Your blood pressure is measured in millimeters of mercury, which is abbreviated as mm Hg. There are two numbers involved in the measurement:
- Systolic blood pressure. The top number represents the force of the pressure when your heart pushes blood into the arteries throughout the rest of your body.
- Diastolic blood pressure. The bottom number represents the pressure in your blood vessels between beats, when your heart is filling and relaxing.
Learn what’s considered normal, as recommended by the American Heart Association.
You should aim for a blood pressure treatment goal of less than 130/80 mm HgNote: A diagnosis of high blood pressure must be confirmed with a medical professional. A doctor should also evaluate any unusually low blood pressure readings.
- Normal blood pressure for most adults is defined as a systolic pressure (Upper Reading) of less than 120 and a diastolic pressure (Lower Reading) of less than 80.
- Elevated blood pressure is defined as a systolic pressure between 120 and 129 with a diastolic pressure of less than 80
A single higher blood pressure reading doesn’t necessarily mean that you have high blood pressure. You could’ve just climbed Mt. Everest so it’s important to do multiple readings over time. If they all show consistent readings of high blood pressure then you will need to work on lowering your blood pressure.
Here are the Top 8 Foods to Eat To Lower Your Blood Pressure Faster
1. BANANAS
Adults should aim to consume 4,700 milligrams (mg) of potassium daily. Other potassium-rich foods include:
- avocado
- cantaloupe and honeydew melon
- halibut
- mushrooms
- sweet potatoes
- tomatoes
- tuna
- beans
- Contains a lot of potassium. Potassium is known to decrease the harmful effects of sodium.
- Potassium helps sodium pass through your body in your urine.
- The more potassium you consume, the faster sodium will leave your body.
- Potassium also naturally opens up your blood vessels allowing your blood pressure to decrease.
2. BERRIES
- Berries have pigments called anthocyanins.
- These are the pigments that give berries their color.
- It has been said that these pigments help lower blood pressure.
- These antioxidants also help lower the risk of cardiovascular disease.
- Anthocyanins can also be found in dark chocolates and red wines, which have been said to reduce the risk of cardiovascular disease as well.
3. BEETS
- The nitrates in beets and beet juice help keep your blood vessels clean.
- Your vessels will have less gunk in them.
- When you have clean blood vessels, your blood pressure is going to be more regular.
4. BEANS
- Beans contain multiple nutrients that aid in the reduction and regulation of blood pressure.
- Beans contain soluble fiber, potassium, and magnesium.
- The combination of these nutrients allows your body to pass sodium faster, cleans your blood vessels, and keeps your bowel movements regular.
5. LOW-FAT DAIRY
- Compared to high-fat dairies, low-fat dairies contain calcium and vitamin D which have been known to help reduce blood pressure.
- They also form milk peptides, which help aid in heart health, when they are digested.
6. NECTARINES
- Nectarines have a high quantity of potassium and magnesium.
- They are low in sodium as well.
- By this time, you know exactly how each of these nutrients will be able to affect your blood pressure.
7. SPINACH
Examples of leafy greens include:
- cabbage
- collard greens
- fennel
- kale
- lettuce
- mustard greens
- spinach
- Swiss chard
- Spinach also has a high quantity of potassium and is low in sodium.
- They contain a lot of nitrates as well.
- You can think of spinach as having the benefits of both beets and bananas.
8. SWEET POTATOES
- Calcium, magnesium, and potassium are the key nutrients in sweet potatoes.
- A lot of people avoid eating the skin of the potato, but if you are trying to look out for your health, then you should really consider eating the skin.
- The skin will give you that extra boost of nutrients without overdoing it.
9.Dark chocolate
- This sweet treat may lower blood pressure. A review of 15 trials suggests that cocoa-rich chocolate reduces blood pressure in people with hypertension or prehypertension.
- Choose high-quality chocolate that contains a minimum of 70 percent cocoa, and consume a single square, or a piece measuring about 1 ounce, each day.
Top 8 Foods to Eat To Lower Your Blood Pressure Faster
OTHER WAYS TO LOWER BLOOD PRESSURE
1.Maintain a Healthy Weight-BMI
- This is the most important step in maintaining healthy blood pressure.
- Losing excessive weight is important for lowering blood pressure.
2.Exercise Regularly
- Hit the gym or add daily walks into your routine.
- These are helpful for lowering stress and dropping your blood pressure.
- If you want to take it further than daily walks then you can start with yoga or Pilates.
- By stretching your muscles regularly, you will improve circulation, alleviate pain in the muscles, improve your posture, and take a major step in helping to reduce hypertension.
3.Manage Stress
Stress can have a temporary effect on increasing blood pressure.
If you can keep your stress low then that’s just another way to maintain a healthy blood pressure.
Exercising is a great way to lower stress. You can also try meditation and deep breathing.
4.LIVE LONGER
Living a healthy style also means that you are making the right choices for your blood pressure. Maintaining a healthy blood pressure means a better outlook on life.
How to lower your blood pressure naturally over time
- Exercise most days of the week. Exercise is a very safe and effective way to lower your blood pressure. …
- Reduce the sodium in your diet. …
- Limit alcohol intake to no more than 1 to 2 drinks per day. …
- Make stress reduction a priority
Foods to avoid if you have high blood pressure
While some foods may relieve hypertension, others can cause substantial increases in blood pressure.
People can prevent or reduce high blood pressure by avoiding the following:
1.Salt
Sodium can significantly raise blood pressure. According to the findings of a review from 2013, lowering salt intake by 4.4 grams daily substantially reduced systolic and diastolic blood pressure.
2.Caffeine
The caffeine in coffee, tea, cola, and energy drinks can cause short-term spikes in blood pressure.
A review of five trials found that drinking up to 2 cups of strong coffee can increase both systolic and diastolic blood pressure for 3 hours after consumption.
These findings do not suggest that coffee increases blood pressure or the risk of cardiovascular disease in the long term.
3.Alcohol
Consuming moderate amounts of red wine may have some health benefits, but larger amounts of alcohol can cause dramatic increases in blood pressure.
Heavy alcohol use also increases the risks of heart failure, stroke, cancer, and obesity.
BOTTOM LINE ON Top 8 Foods to Eat To Lower Your Blood Pressure Faster
- A healthy diet and lifestyle can help to reduce the risk of hypertension or High Blood pressure
- Foods that may lower blood pressure include fruits, vegetables, oats, nuts, lentils, herbs, and spices.
- Incorporate these into a balanced diet and engage in adequate exercise to treat hypertension and improve overall health.
References/Sources
- Hanson, M. G., Zahradka, P., & Taylor, C. G. (2014, February). Lentil-based diets attenuate hypertension and large-artery remodelling in spontaneously hypertensive rats [Abstract]. British Journal of Nutrition, 111(4), 690–698
https://www.ncbi.nlm.nih.gov/pubmed/24063808 - He, F. J., Li, J., & MacGregor, G. A. (2013, April). Effect of longer term modest salt reduction on blood pressure: Cochrane systematic review and meta-analysis of randomised trials [Abstract]. BMJ, 346, 1,325
https://www.ncbi.nlm.nih.gov/pubmed/23558162 - High blood pressure frequently asked questions (FAQs). (2016, November 30)
https://www.cdc.gov/bloodpressure/faqs.htm
