Foods that lower high blood pressure are important to know if you want to stay off blood pressure medication. According to the American Heart Association, one out of every three adults has high blood pressure. And while medication made for this condition helps, you can also have many side effects from taking it. So why not try to lower your blood pressure naturally to not only reduce your risks of heart disease but to improve your overall health?
What are some foods that help lower blood pressure?
Cold Water Fish
Cold water fish like wild-caught salmon, tuna, herring, mackerel, and halibut are all high in omega-3 and are foods that help lower blood pressure. Omega-3 works to thin your blood and lower your blood pressure. To get the results you’re after, you need to eat 4 ounces, three times each week. Four ounces of fish is a serving about the size of a deck of cards.
If you don’t like eating this much fish, try taking a omega-3 or fish oil supplement. Just be sure to talk to your doctor about this first. Omega-3 thins your blood and supplements can be dangerous for you if you’re already taking a prescription blood thinner medication.
Fruits & Vegetables
Vegetarians usually have lower blood pressure than people who eat meat. This doesn’t mean you have to become a vegetarian though. To lower your blood pressure, just eat more fruits and vegetables and cut back on the amount of meat you eat.
What are the best fruits and vegetables to eat? Scientist, after much testing, have discovered that the best fruits and vegetables to eat are those high in vitamin C, Vitamin E, potassium, magnesium, and folic acid.
Vitamin C works to lower your blood pressure by eliminating lead from your body. We get lead through the environment and through our drinking water and patients with high blood pressure often have high levels of lead. Vitamin C also protects your blood vessels and strengthens the lining, both of which help lower blood pressure
Potassium is an electrolyte that helps muscle contraction and heart function. Magnesium works to keep your blood circulating smoothly. Vitamin E protects against hardening of the arteries by keeping your blood vessels elastic and decreasing your blood pressure. Folic acid also affects the lining of your blood vessels helping them to function correctly.
To get all these benefits, add the following foods to your diet:
Vegetables High in Vitamin C
Broccoli, bell peppers, celery, asparagus, zucchini, tomatoes, snow peas, spinach, cabbage, turnip greens, mustard greens, cauliflower, and kale.
Fruits High in Vitamin C
Strawberries, lemons, papaya, kiwifruit, oranges, grapefruit, limes, and raspberries.
Vegetables High in Potassium
Swiss chard, avocados, spinach, Crimini mushrooms, Romaine lettuce, celery, and Brussels sprouts.
Foods High in Vitamin E
Sunflower seeds, almonds, olives, spinach, papaya, swiss chard, mustard greens, turnip greens, collard greens, and blueberries.
Vegetables High in Folic Acid
Lentils, beets, romaine lettuce, spinach, asparagus, turnip greens, mustard greens, parsley, collard greens, and cauliflower.
Foods that lower your blood pressure are easy to find, easy to cook with and taste great. If you’re not used to eating these foods, start slow. Gradually add one to two of these foods to your meals each day until you are eventually eating one or two at each meal. Not only will you feel better, you’ll improve your health overall, and return your blood pressure to normal when you begin eating foods that lower high blood pressure.