Best Foods Linked to Lower Blood Pressure

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Snack on Blueberries


According to research from the University of Maine, wild blueberries don’t just taste good, they may also help blood vessels loosen up in times of stress.

Researchers aren’t exactly sure why, but it’s thought that antioxidants could help you keep blood pressure under control. Wild blueberries are definitely more abundant in phenolics (antioxidant compounds) than conventional blueberries.

Pick Potatoes
 potatoes-74268_640Loading up on vegetables rich in potassium and iron is an essential piece of any blood pressure-lowering diet. Potatoes are one of the most-versatile vegetables out there.

Just one medium sweet potato is not only delicious; but with the skin provides 4% of the calcium, 8% of the magnesium (7% without the skin), and 15% of the potassium (10% without the skin) you need every day. Sweet potatoes are so sweet they could be a dessert. Here’s a sweet tip. They are a great addition to smoothies.

Purple potatoes add a nice pop of color to your plate and a nice drop to your blood pressure. In fact, they could cause a drop of as much as 4.3% to your diastolic and 3.5% to your systolic, according to a report that is shown in the ACS’ Journal of Agricultural and Food Chemistry.

The study states that purple potatoes are thought to mimic effects in the body similar to the ACE (angiotensin converting enzyme) inhibitor medications, a mainstay for treating high blood pressure, manage blood pressure.

Snack on dark chocolate
 chocolate-74201_640Here’s a reason to have that piece of chocolate. Dark chocolate varieties not only taste good, but they contain compounds that make blood vessels more elastic. In fact flavanols, which is a natural plant compound in cocoa, help your blood vessels function better.

The more productive your blood vessels are, the less work your heart has to do to pump blood throughout your body. Then your blood pressure doesn’t skyrocket. One study indicated that 18% of patients who ate dark chocolate daily saw their blood pressure decrease.

Just make sure it has 70% cocoa. Have ½ ounce daily and you could see the same results. Opt for hot cocoa at breakfast. There’s nothing better than starting your day with your sweet tooth’s favorite drink.

Fill your mug with 2-3 Tbsp. of dark cocoa powder and 8 oz. of low-fat milk or soy milk. A review published recently in The Cochrane Library finds that the cocoa powder could cut 2 to 3 points off your blood pressure.

Switch your caffeinated coffee to decaf
 coffee-beans-399466_640This has been a long debate amongst scientists. Some researches have demonstrated that caffeine has no effect, but one study from Duke University Medical Center found that consuming three 8 oz. cups of coffee increased blood pressure by four mmHg and that effect lasted until bedtime.
Take up tea
 tea-314613_640Per scientists, the flowers of the hibiscus could gently lower your blood pressure. That’s why hibiscus tea is known as: “The tea that could bring your blood pressure down”.

All thanks to their ability to eliminate excess water and block the compound that causes blood vessels to constrict (Called ACE).

Tea could calm you and reduce your high blood pressure.

Tufts University researchers studied participants who drunk 3 cups of hibiscus tea every day and saw that within 6 weeks they were able to lower their systolic (top number) blood pressure by 7 points.

Those participants who received a placebo improved their numbers by 1 point. Hibiscus contains phytochemicals which are responsible for the large drop in blood pressure, says the research authors.

A lot of herbal teas on the market contain hibiscus. Look for the blends that list it near the beginning or the top of the ingredient list-this often indicates a high concentration per serving.

Kiwi Fruit
 kiwi-74363_640These tiny green wonder fruit aren’t just for fruit salads, they are also excellent source of dietary fiber, your power minerals and even vitamin C. One kiwi fruit provides 7% of the magnesium, 9% of the potassium and 2% of the calcium you need every day.
 peachPeaches aren’t just known for their fuzzy roundness they are also known for their ability to supply you with 3% of the magnesium, 8% of the potassium and 1% of the calcium, you need every day. FYI the juice from a peach makes a wonderful moisturizer.
 banana-1776_640The average American consumes 26.2 pounds of bananas a year. This makes banana the most consumed fruit. That’s even above the consumption of apples and oranges combined! One medium banana could provide you with 8% of the magnesium, 12% of the potassium and 1% of the calcium you need every day.
 food-2279_640Nectarines are a close relative to the peach, which is probably why they have the same power mineral percentages, however if you don’t like peaches you may like nectarines. The taste is different and there’s no fuzz. One nectarine could provide you with 3% of the magnesium, 8% of the potassium and 1% of the calcium you need every day.
Red bell pepper
 bell-pepper-390005_640Not only are red bell peppers an excellent source of the three minerals you need but they are also an excellent source of vitamin C, another essential vitamin to help high blood pressure. One cup of raw red bell pepper could provide you with 4% of the magnesium, 9% of the potassium and 1% of the calcium you need every day.
Cranberry juice
 beverage-15706_640Cranberry juice isn’t just for urinary tract infections. Your systolic and diastolic blood pressure could be lowered by 3 points by easily wetting your whistle with a tart and tangy glass of low-calorie unsweetened cranberry juice, according to new research published by the AHA. Scientists aren’t sure of the definite link. However, they credit the antioxidants in those tiny little berries with the amazing ability to help temper blood pressure.
Sprinkle on pomegranates
 pomegranate-74250_640Pomegranates are packed with vitamin C and antioxidants. Researchers at Penn State Hershey Heart and Vascular Institute say that during exercise pomegranates seeds help your body maintain a healthy blood pressure.

Low levels of antioxidants in your body may trigger a spike in blood pressure. The antioxidants found in those wonderful red pomegranates lessen the increase in blood pressure.

Eating pomegranates could lead to the ability to sustain intense workouts and burn more calories, therefore, lead to a healthier overall workout. In addition, you’ll always burn a few calories popping the seeds out of the pomegranate.

White beans
 chickpea-315508_640Not only white beans but also chickpeas, other legumes and lentils could help reduce your risk of heart disease, improve control of blood pressure, and slash your risk for type 2 diabetes.

This all according to a study published by the Archives of Internal Medicine. They say eating one cup not only does all that but also shaved 4.5 points off participants systolic blood pressure numbers and also cut down the chance of heart disease by about 1%.

One cup of white beans also provides 30% of the magnesium, 24% of the potassium and 13% of the calcium you need every day. Make sure you keep a close eye on labels and choose no salt added or rinse your low-sodium canned white beans very well. Cooking dried beans overnight in a slow cooker is also a great option.

Fat-Free plain yogurt
 yogurt-157051_640Yogurt isn’t just for breakfast. Cool and creamy, it is a star ingredient in breakfasts, sauces, salad dressings, and even in entrees. Only one cup of fat-free plain yogurt could provide you with 12% of the magnesium, 18% of the potassium and 49% of the calcium, you need every day.
 cinnamon-314668_640Cinnamon not only adds amazing flavor to foods, but it also helps lowers both your systolic and diastolic blood pressure. It is especially good for adults with type 2 diabetes and prediabetes according to the authors of three studies published in the journal Nutrition.

Some of the best ways to not only add a punch of flavor to your food but also drop your blood pressure is to sprinkle about half of a teaspoon into your daily diet.

Some ideas are to throw some in with freshly cut fruit, add it to a balsamic dressing, stir it into natural nut butter, add it to a good vinaigrette dressing, and sprinkle it on top of fat-free yogurt or nuts before eating.

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