If you are suffering from a high blood pressure problem, I am sure your doctor has informed you that you need to lower it to protect your body and your overall health and well-being. Doctors will place you on medication that will help reduce it to a safe level. Medications do work to lower blood pressure and can be very effective, but they do come with a host of undesirable side effects. But, did you know that there are many natural ways to lower your blood pressure? It is true, and one of the methods is food, and it has a history of natural lowering of blood pressure. What could be better than eating tasty food as a way to help you achieve your health goals.
Potassium plays a vital role in taking care of hypertension. A medium-sized banana contains about 422 mg of the mineral potassium. 4700 mg of potassium is the consumption target for an adult who consumes potassium. Potassium will reduce the general effects of sodium and alleviates the tension, tightness, and elasticity in the walls of blood vessels. This reduces the force that is needed to propel blood through the vessels, and this will lower blood pressure.
Who would think such a tasty and sweet treat would be good for your health? There have been many trials and studies that suggest that dark chocolate lowers blood pressure. Dark chocolate is high in flavonoids. Flavonoids influence blood-sugar metabolism, which is significantly improved when consuming dark chocolate., and it helps with reducing insulin resistance and also insulin sensitivity. Dark chocolate is also high in antioxidants. All these things improve blood pressure by helping blood vessel linings expand and contract, and this allows blood flow to be more productive, and this can lower blood pressure.
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Beta-glucan is a type of fiber found in oats. You can reduce blood cholesterol levels and lower blood pressure. Fortified oats consist of 10 grams of fiber, 352 mg calcium, and 360 mg potassium.
Potassium and calcium are known to lower blood pressure. Research has shown that eating soluble and insoluble fiber will lower blood pressure, and oats contain both of those things in large quantities.
Leafy green vegetables
One way leafy green vegetables help to control blood pressure is because they are rich in nitrates. Eating just one to two servings a day of vegetables that are high in nitrates can lower blood pressure for 24 hours. Some examples of green leafy vegetables are cabbage, kale, lettuce, spinach, collard greens, Swiss chard, and mustard greens.
Garlic contains allicin, which is an antibiotic and antifungal, and these cause many health benefits. Some studies have shown that garlic will increase the body’s production of nitric oxide. Nitric oxide will help smooth muscles, and this will help muscles and blood vessels relax and cause them to dilate. By doing this, your blood pressure will get reduced. If you are worried about the smell of garlic, you can get capsules where the odor has been eliminated, but it will still contain allicin, which is the crucial ingredient.
Probiotics are found in abundance in fermented foods. These are beneficial bacteria, and they play a vital role in gut health. Probiotics play a huge role in reducing high blood pressure. To be helpful, the probiotic must have multiple species and get taken regularly. Fermented food comes in natural yogurt, kombucha, apple cider vinegar, tempeh, miso, and kimchi. You can also find probiotics in supplemental form in capsules or powders.
Studies have shown cinnamon to lower blood pressure in the short-term. Those who took cinnamon reported a drop in their blood pressure.. Cinnamon dilates and relaxes the blood vessels, and these changes can lower a person’s blood pressure. It sure is a yummy way to improve your health.
Amino acids called citrulline are found in abundance in watermelon. Citrulline helps the body to produce nitric acid, and that relaxes the blood vessels and makes the arteries have more flexibility. All this will promote the body to lower blood pressure. Also, a diet that is rich in watermelon has been shown to reduce plaque in the arteries, which allows blood to flow more easily.
Beets have a high amount of inorganic nitrate, and this causes a reduction in blood pressure. It creates an average drop of 8/4 milliliters of mercury, and this can bring some people to normal blood pressure readings. Its results are close to the same as what medication would do but without any adverse side effects.
A study showed that eating three kiwis a day for eight weeks caused a drastic drop in blood pressure. Kiwi is rich in vitamin C and consuming 500 mg a day can significantly improve blood pressure readings
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