The leading cause of death globally across all income levels is Heart Disease. And one of the most common conditions linked to heart disease and strokes is high blood pressure.
In my opinion, high blood pressure is actually more of a sign of cardiovascular dysfunction rather than a disease.
High blood pressure is actually most times a compensatory response to increased resistance to blood flow. If the flow of blood is restricted by anything, the result is the pressure will go back.
So, the best way to manage high blood pressure is to remove the resistance or the cause of the resistance or the cause of the high blood pressure. This is good news because this means that high blood pressure can be reversed naturally using lifestyle changes that remove the resistance to blood flow or make the blood vessels more relaxed.
The food we eat has a big impact on blood pressure and consuming foods that are good for the heart and that can lower blood pressure are what you should consider first if you have any rise in your blood pressure.
So, I’m going to share 10 foods that have been proven to lower blood pressure and to keep your blood pressure under control
1. Spinach
Spinach tops the list, because it is a high nutrient low-calorie food that is high in a wide range of nutrients. Most green leafy vegetables like spinach are high in nitrates and potassium that help lower blood pressure.
2. Beetroot
Beets are high in nitric oxide. Nitric oxide helps promote vasodilation, or the widening of arteries, to reduce blood pressure.
One study reported that drinking red beet juice led to lower blood pressure in people with hypertension who drank 250 milliliters, about 1 cup, of the juice every day for 4 weeks.
3. Tomatoes
Tomatoes that contain the red anti-inflammatory pigment lycopene, have been shown to keep blood pressure under control. Their high potassium content is also useful.
4. Flax seeds
These are omega-3 rich foods. Omega-3 fatty acids help to reduce cholesterol, reduce inflammation and also help with blood pressure control. If you can get flax seeds then chia seeds are a good alternative.
5. Celery
Most people know celery is good for cleansing the body but it is also helpful in keeping blood pressure levels normal.
6. Garlic
Garlic is also high in nitric oxide which like we saw with beetroot can help open your blood vessels and lower blood pressure.
7. Bananas
Potassium is one of the most important minerals for blood pressure control. Foods high in potassium, specifically bananas are a good energy boosting food to help with blood pressure control.
8. Pistachios
Pistachios are a type of healthful nuts that may decrease hypertension.
9. Sweet potatoes
The red/purple sweet potatoes are high in potassium that is helpful for blood pressure control.
10. Cinnamon
The spice cinnamon has been linked mostly to blood sugar control but is also helpful to reduce blood pressure. Use this spice often in tea and in your food.
11. Olive oil
Olive oil has been shown to be useful for health for many centuries. It is part of the popular Mediterranean diet. Research suggests that it can help with blood pressure lowering, probably due to the healthy anti-inflammatory oils it contains.
12. Dark chocolate
Yes, dark chocolate. Cocoa which is a key ingredient of dark chocolate is rich in flavanols (a type of polyphenol) that is linked to marked reduction in blood pressure. Studies have shown that eating dark chocolate may be as effective as some anti-hypertensive drugs. That said dark chocolate shouldn’t be considered as medication for high blood pressure and only consider the type that is at least 70 percent cocoa, and no more than 30 to 40 grams each day.
There are other foods like berries and pomegranates that are good for blood pressure control that may not always be easily available in the region. But go ahead and consume the above 12 foods in abundance if you want to keep your blood pressure levels under control or if you want to manage your high blood pressure naturally.
Remember that getting enough rest, keeping hydrated, reducing stress and exercising regularly will be very important if you want a holistic approach to blood pressure control.