7 Super foods that can help you lower your blood pressure
Why should you try to lower your blood pressure? If you have high blood pressure, you should try to lower your blood pressure, because high blood pressure can lead to related health problems like heart attack, heart disease, stroke and kidney disease. Did you know that about 62 % of patients on standard blood pressure medications suffer from side effects like fatigue, cold/hand feet, dry mouth, dizziness, headaches, and muscle cramps ( Ried, K, 2020, Experimental and Therapeutic Medicine).
Here are 7 super foods you can use to naturally lower your blood pressure. You use them alone or eat them in a combination or simply make them part of variety of food that you eat every day. The first is olive oil. Olive oil can be used regularly for cooking or for salad dressing. This will mean spending more on oil since olive oil costs more than the regular oil. What are the components of olive oil that help to reduce pressure? Oleic acid and antioxidant polyphenols are major components of olive oil or extra virgin olive oil that help lower systolic and diastolic blood pressure ( Ferrara L.A et al, 2000).
The second one is eating yogurts frequently can also help to lower your blood pressure. How does yoghurt help to your blood pressure. A study form the University of South Australia found for people with elevated blood pressure, frequently eating even small amounts of yoghurt was associated with lower blood pressure( University of South Australia, December 2021). According to one of the researchers on the study, regular of yoghurt, could lower your blood pressure readings by up to seven points. Based on this research, I would suggest that you should try to eat at least one yoghurt per day..
The third one is eating pomegranates. Pomegranates can also help you to keep the heart healthy. One, it has a lot of antioxidants, two, it can help lower the blood pressure. A British study found that drinking a glass of pomegranates daily can help to lower blood pressure. Make sure you drink 100% juice, not just mixtures and other drinks that contain minimal extracts of pomegranate.
The fourth one is celery. Celery is a crunchy vegetable that contains a compound called 3-n-butyl phthalide that relaxes the smooth muscle lining in blood vessels, reducing blood pressure. Some studies have found that eating about 4 ribs of celery a day can lower blood pressure by about by 12 to 14 percent. One stalk of celery contains 312 mg of potassium.
The fifth one is garlic. Garlic has anti-inflammatory and antiviral properties that can fight coronary heart disease by unplugging arteries. The gas that garlic produces in the stomach relaxes your arteries and lowers blood pressure. Garlic extracts have been found to reduce arterial stiffness and increase gut microbial richness and type of Microbia. Research has shown eating garlic regularly can help to reduce your blood pressure and in circumstances can lower blood pressure as well as some first-line antihypertensives. Eating 2 capsules of garlic supplements can lower your systolic blood pressure by 19 mmHg, and diastolic blood pressure by 5 mmHg within 2 to 3 months( Ried, K, 2020, Experimental and Therapeutic Medicine)..
The sixth one is banana. Bananas have a high content of potassium, which is known to lower blood pressure and reduce the risk of stroke. Bananas are also low in sodium. Just three large bananas per meal can provide an accumulated total daily dose of potassium that will help to reduce blood pressure and fend off various cardiovascular diseases. According the Colorado State University (CSU) the aim should be to eat about 4,700 mg of potassium (K+) per day which is equivalent to Adequate Intake of potassium for a day. One medium sized banana has 422 mg of potassium. If you find eating three large bananas per meal too boring, use variety to achieve the same goals. Eat celery, bananas, carrots and oranges which contain a lot of potassium.
The seventh superfood are tomatoes. Tomatoes contain lycopene, an antioxidant that helps protect your cells from the damaging effects of free radicals. The lycopene and other carotenoids found in tomatoes help in reducing high blood pressure and lowering the risk of heart disease. According to the American Heart Journal eating about 250mg of tomato extract for eight weeks can significantly lower both systolic and diastolic blood pressure among those who have high blood pressure. According to the Colorado State University (CSU) on potassium in fruits and vegetables, one large tomato contains 300 mg of potassium.
Hope this helps. Eating the different food types, that have been described above will help you lower your blood pressure and improve your health and wellness. You can also sign up for the Compass Wellness Challenge to learn different simple, smart and easy ways, you can improve your dimensions of wellness, and live a healthier and better life!
Ferrara L.A., Raimondi A.S., d’Episcopo L., Guida L. ,Dello Russo A., Marotta T. Olive oil and reduced need for antihypertensive medications. Arch. Intern. Med.2000;160:837–842.doi:10:1001/archinte. 160.6.837 [PubMed]
Reid, K.( 2020) , Garlic lowers blood pressure in hypertensive subjects, improves arterial stiffness and gut microbia: A review and metanalysis.
University of South Australia . “ A daily dose of yoghurt could be the go-to-food to manage high blood pressure.” ScienceDaily. Science Daily, 7December 2021. <www.sciencedaily.com/releases/2021/12/211207152554.htm>