Stop! Don’t take any pills to lower your blood pressure before you consider the alternatives. One such alternative is to include fruits and vegetables that lower blood pressure in your diet. Going on to medication for hypertension is a big step because once you start taking them it is highly unlikely you will ever be able to come off them. So you need to carefully consider your options, and making changes to your diet is one such option.
By eating more fruits, vegetables and low-fat dairy products you can easily and quickly, a lot of the time, lower your blood pressure. This is the essence of the DASH diet more formally known as the “Dietary Approaches to Stop Hypertension” and researchers have concluded that this eating plan works as effectively as some medications.
The reason the DASH approach works is because the diet is rich in magnesium, potassium and calcium, all minerals known to be effective in reducing hypertension, as well as having high fiber content.
Ideally you would need to have 4 to 5 servings each of fruit and vegetables daily. A serving being, in the case of fruit, approximately 6 ounces of juice or 1 piece of fruit and a vegetable serving being half a cup of raw or cooked vegetables or a cup of leafy vegetables.
Fruits and vegetables that are known to produce the most effective results include:
Avocado: Also known as the “Alligator Pear”. Avocados are rich in potassium. Ensuring you take in sufficient amounts of potassium can also help to protect you from other cardiovascular problems like heart attacks and strokes. The name avocado is derived from the Aztec word “ahuacatl”
Tomatoes: Tomatoes contain lycopene and it is this powerful antioxidant which can help prevent heart disease and stop cholesterol from clogging up your arteries and increasing your blood pressure.
Potatoes: In addition to being rich in potassium UK scientists have discovered compounds, in potatoes, called kukoamines which are also very effective in combating hypertension.
Broccoli: Is rich in calcium and magnesium. Additionally researchers have now discovered broccoli is a rich source of glucoraphanin which boosts the body’s antioxidant defence mechanism and as a result can remedy major health problems such as high blood pressure and stroke.
These are just some of the fruits and vegetables that lower blood pressure. There are many others.