Foods that Lower Blood Pressure – What to Eat and What to Avoid
High blood pressure contributes to atherosclerosis by making your arteries more vulnerable to fat deposits and clogging.
Consequently, your heart must work much harder to circulate blood, and it demands more oxygen from your lungs to get the job done. This is why people with severe high blood pressure can experience shortness of breath and dizziness.
Your diet is one of the primary ways by which you can lower your blood pressure numbers without medication. Changing your diet can not only reduce your blood pressure numbers, but significantly improve your overall cardiovascular health.
Foods that can help lower blood pressure
Hibiscus tea has been a traditional remedy for high blood pressure in many countries around the world. This remedy is one that must be used continuously to maintain its positive results.
Read also: How to make hibiscus tea
Beets are a good source of nitrate and excellent foods to lower blood pressure. Nitrate relaxes the small, smooth muscles in the walls of blood vessels, causing them to dilate.
You can include other vegetables in your diet: radishes, kale, celery, lettuce, mustard greens, turnip tops, spinach, cabbage, eggplant, leeks, scallions, and carrots. Radish and kale, in particular, can be even higher in nitrates than beets.
Doctors at the University of Chicago discovered that celery contains the chemical that smoothes the muscles lining blood vessels, which increases vessel diameter and allows for easier blood flow at lower pressures.
You should eat about four ounces of celery (about a cup of chopped celery) daily. You will see results after only a week or two.
One of remarkable powers of pomegranate juice is to improve cardiovascular health. If you drink pomegranate juice to naturally lower your blood pressure, be sure your juice has no added sugars.
Foods to avoid if you have high blood pressure
Studies have shown that sugar increases blood pressure, as well as heart and artery disease.
Insulin, which is needed to regulate blood sugar, causes salt retention and is thought to contribute to cholesterol and fats attaching to arterial walls.
Lowering your fat intake by 25 percent can naturally lower blood pressure an average of 10 points. This change also reduces risk of heart attack and other cardiovascular diseases.
Moderate amounts of alcohol (less than three beers, mixed drinks, or glasses of wine a day) can actually lower blood pressure. However, drinking more than that often leads to hypertension.
If you have more than three drinks a day, you can naturally lower blood pressure 10 to 15 points by cutting back or eliminating alcohol.
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