Every year, 17 May is dedicated to World Hypertension Day (WHD). High blood pressure (Hypertension) work as an individual killer. But with the help of Foods that lower blood pressure naturally, we can control high blood pressure easily.
Although high blood pressure causes no symptoms. 28% of Americans have high blood pressure and they don’t know it, according to the American Heart Association.
Medication can lower blood pressure, But it may cause side effects as dizziness, insomnia, and cramps etc.
Fortunately, most of the people bring down their blood pressure naturally without using medication, with foods that lower blood pressure.
Do you know, more than 70 million U.S adults are affected by lower blood pressure:-(
But, when it comes to lowering your blood pressure, these 6 pure and magical foods will surely help you:-)
Foods That Lower Blood Pressure
1. Skim Milk
By drinking heart-healthy low-fat skim milk, you can get calcium and vitamin D. Skim milk is an excellent source of calcium. Swap out your higher-fat milk for skim milk.
That two nutrients (Calcium & Vitamin D) work as a team to protect us with the high blood pressure by 3 to 10 percent.
If middle-aged men and women consume lots of healthy dairy products, such as skimmed milk and low-fat yogurts, there is less chance to have high blood pressure later in life.
So link the dairy goods with the healthy heart.
If you want High-fiber, Low-sodium, and low-fat foods to lowering your blood pressure, Oatmeal perfectly fits the bill. You can add oatmeal to make various dishes like muffins, bread, pancakes and hot cereal and so on.
So oatmeal for your breakfast is a great way to charge up for the day and to keep your heart healthy.
Note one thing that oatmeal can be bland. For the good taste instead of adding sugar, you can add some fresh and healthy fruits like berries, bananas, apples and maybe just a touch of honey.
3. White Potatoes
Potassium and Magnesium, That two minerals of sweet potato, can help to lower blood pressure. Richness in potassium helps you to keep the sodium level low and this drives down the blood pressure.
When you mention “Potato” what generally comes to mind is fattening, high carbs bad calories, but in reality when it prepared without frying and served without butter, sour cream etc, one potato has only 110 calories and dozens of vitamins.
So enjoy baked potatoes when you feel to eat it. But instead of using fatty butter just mix some plain yogurt and salt and cinnamon powder for good taste and texture.
Fish is also a Healthy-Heart food. Tilapia is a good source of potassium.
This mild white fish is available in your nearby supermarkets and fish stores. You can saute it, bake it, roast it. For more taste, you can add the flavor of the variety of seasonings, and garnish it with rich in mineral kiwi-avocado salsa.
Tilapia is low in environmental toxins and it is considered as an environment-friendly choice. So add tilapia in your high blood pressure diet and overcome from the problem of high blood pressure.
Studies have shown that daily banana consumption can help you to lower blood pressure. Just two bananas a day can reduce blood pressure by 10%.
One medium banana is a mixture of 1% of the calcium, 8% of the magnesium, and 12% of the potassium you need every day. This sweet and easy-peel fruit low in sodium and rich in potassium.
As we all know that banana is good for digestion and it also maintains the kidney functions properly. The minerals of banana help to balance the effects of salt in the body.
6. Dark Chocolate
A study found that by just eating a small amount of dark chocolate for 18 weeks every day, you can see a nearly 20 percent reduction in hypertension.
Dark chocolate contains flavonoids, which are the natural compounds that cause maintenance of blood vessels, improve the elasticity of blood vessels and lower the blood pressure.
It also increases the good cholesterol. So choose dark chocolate which has 50 to 70 percent cacao.
Of course, Dark chocolate rich in calories and fat that will lead to weight gain in case of over consumption. So make sure about the daily consumption of dark chocolate and other extra calories. You have to balance these calories for best results.
These were some best foods to lower blood pressure. Add these all foods in your meal and snacks, and get control over high blood pressure.
So, If you like my article Foods that lower blood pressure naturally, Do share this post with the people who are suffering from the causes of high blood pressure or with whom, who don’t know about the benefits of foods that lower blood pressure naturally, they can be your friends, relatives or even your family members.
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Just walk in these ways to lower blood pressure, Be healthy and fit. Keep smiling!!:-)