Foods That Lower Blood Pressure.

Published by jane on

Foods that lower blood pressure

A person with high blood pressure runs the risk of heart attacks, strokes and other organ damage if the condition is left untreated. Managing high blood pressure not only starts with diet but also several lifestyle changes. While the root cause of high blood pressure is not known, there are several reasons why a person may have this condition. One of these factors is the genetic make up of a person. A family history of high blood pressure will put you at higher risk for developing the condition. Eating foods that lower blood pressure, quitting smoking and minimising your alcohol intake help to reduce blood pressure.Blood Pressure medication may also be used in cases where more natural treatments don’t work.

High Fiber, Low Fat And Others

A high blood pressure diet is one of the most important things that a person with the condition can do to manage and control it. Doctors often recommend a high blood pressure diet that is rich in potassium, magnesium and fibre and lower in sodium.

Potassium is a mineral and also an electrolyte. It assists in helping many bodily functions including blood pressure.

Magnesium is an important mineral also. Every cell in your body needs magnesium to function.Studies show that many of us are not getting the recommended amount of magnesium in our diet. Another study showed that people who took 500mg a day Magnesium supplement experienced a significant drop in their blood pressure.

Magnesium in liquid form to help reduce blood pressureFibre is important for your digestive system. The FDA recommends around 25g a day from our food. There is also evidence to show that fibre helps reduce LDL cholesterol.

Minimizing the intake of saturated fats, oils and greasy, fatty foods also help to manage and control high blood pressure. Avoid full fat cream and milk and cheeses and butter should be taken as little as possible, unless they are low fat. Salty foods should also be avoided as well as foods laden with cholesterol. Our body produces its own cholesterol.This is the reason why it is not necessary to eat a lot of cholesterol rich foods.

A high blood pressure diet is something that a nutritionist or a doctor may recommend. Since high blood pressure is not easily noticed it is best to have 6 monthly annual check ups of your general health including your blood pressure.

Foods that can lower Blood Pressure

Leafy Greens……They are high in potassium

Leafy greens e high in potassium.

Red Beets……high in nitric oxide(opens up blood vessels

Beets contain nitrous oxide which is a vasodilator.

Berries……Rich in flavonoids…may lower blood pressure.

Skimmed Milk and Yoghurt.  ……High In Calcium

Fish….eg Salmon mackerel are high in omega 3 fatty acids

Oats…….low sodium, high fibre, low in fat.

Garlic…….increases nitrous oxide.


Pistachio nuts…relaxes blood vessels

Dark chocolate.

Olive Oil……contains healthy fat.

Olive oil is good for lowering blood pressure.Fib

By including these foods in your diet to lower your blood pressure they will have a good influence on your heart health and overall general health including helping to maintain a normal blood pressure.

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