Discover the list of 10 Fruits and Vegetables that will help you in Lowering your blood pressure quickly and also help in maintaining a healthy lifestyle.
10 Foods That Lower Blood Pressure Quickly:
High blood pressure or hypertension increases the risk of heart disease and stroke. It can cause anxiety, nervousness, heart problems, and even lead to heart disease and chronic hypertension. Therefore, it is essential to maintain a healthy lifestyle and to having a healthy balanced diet. This two-factor plays a very important role in improving your cardiovascular and overall health.
To guide you further in lowering your blood pressure quickly – we have listed down 10 Foods help that you should include them in your daily diet.
Getting more potassium may lower the risk of developing high blood pressure and decrease blood pressure in people who already have it. Squash is an amazing fruit and is incredibly rich in potassium.
Not only that – eating squash and making it part of your daily diet will also provide you several other benefits including, improved vision and healthy skin, stronger immune system, lower risk of cancer, relief from symptoms of diabetes and insomnia.
To make squash taste delicious cut them into strips and grill them, or chop them into wedges and roast them in a pan with some Italian seasonings, lemon juice, and black pepper as per your taste.
This cruciferous veggie is a good source of the blood pressure-regulating minerals potassium, magnesium, and calcium. Research in animals has found that a diet high in broccoli sprouts may help reduce blood pressure, cardiovascular disease, and stroke.
Broccoli is packed with nutrients such as potassium, Vitamin C, Vitamin B6, and it’s a great source of fiber as well.
To get the most benefits from broccoli, eat it raw or lightly steamed, broccoli is an all-star food with many other health benefits. While low in calories, broccoli is rich in essential vitamins for a healthy blood flow.
A study published in the Journal of the Academy of Nutrition and Dietetics suggests that eating Blueberries every day can lower blood pressure.
Berries are wonderful sources of potassium, Vitamin C, and many trace minerals. Enjoy at least 1 cup of fresh berries into your daily meals and/or snacks for optimal health benefits. You can also prepare delicious blueberry smoothie (directions) for lowering your blood pressure.
According to a research published in National Medicine Journal – Flax seed appears to lower High Blood Pressure. The group with the flaxseed in their diet showed a measurable decrease in blood pressure.
Flax seeds have been consumed as food for around 6,000 years and may have very well been the world’s first cultivated superfood. Ground flaxseed is high in omega-3s and fiber and is also rich in fiber, good fats, and micronutrients.
You can start your morning with a healthy dose of omega-3s by sprinkling over cold cereal or stirring it into hot cereal like oatmeal.
Flax seeds add a slight but not overwhelming nutty flavor. You can also add 1 tablespoon of whole flax seeds into your morning smoothie for an extra 2 grams of protein.
6. Apples and Onions
Apples and Onions are Easy Natural Remedies to High Blood Pressure – two of the most quercetin-rich foods that lower high blood pressure.
Apples are incredibly high in potassium and Vitamin C, two powerful nutrients at improving heart health. Apples are also great sources of fiber and water.
You should eat Onions raw – cooked onions don’t have the same effect. For optimal health benefits, when preparing food, we recommend combining onions with other ingredients that lower high blood pressure, such as garlic and olive oil.
5. White Potatoes and Purple Potatoes
Potatoes provide the carbohydrate, potassium, and energy that we need to perform at our best. Potatoes are excellent sources of potassium and are wonderful sources of nutrients.
Baked white potatoes are rich in both magnesium and potassium, two vital nutrients for heart health. However, Potatoes do present a paradox, because they have both high levels of potassium, a mineral associated with lower blood pressure, and a high glycemic which has been linked to increased blood pressure.
Purple Potatoes: If available, go for Purple Potatoes – besides adding color to your table these potatoes can be beneficial to your health due to their abundance of antioxidants.
In case of White Potatoes: It is always advisable to eat baked white potatoes in moderation (no more than 2 servings of white potato a week) in order to maintain a blood pressure. If you have sensitive blood sugar levels, go for red potatoes, or sweet potatoes which have a little more fiber and less sugar per serving.
You’ll never look at the humble banana the same way again after discovering the many health benefits and reasons to add them to your diet. Studies have shown that daily banana consumption, can help lower blood pressure. One study, in particular, said just two bananas a day can reduce your blood pressure by 10 percent.
Bananas are rich with high potassium content but they also contain many other nutrients that benefit your heart and normalized your heart rate.
Bananas are excellent sources of magnesium, Vitamin B6, manganese, and the amino acid tryptophan which all improve nervous system health and help reduce anxiety that can lead to high blood pressure.
3. Leafy Greens
A green leafy delight, spinach is low in calories, high in fiber, and packed with heart-healthy nutrients like potassium, folate, and magnesium — key ingredients for lowering and maintaining blood pressure levels.
Other Leafy greens such as romaine, kale, collards, arugula,—and even many simple lettuces—are all packed with potassium and compounds that lower your blood pressure and improve blood flow in your body as they are very nutrient-dense and incredibly healthy.
2. Beets and Beet Juice
Beets are an ancient, prehistoric food that grew naturally along coastlines in North Africa, Asia, and Europe. Beets are incredibly high in potassium as well as natural nitrates which are compounds that improve arterial health. Beets are one of the healthiest foods you can juice, hands down. If you have not ever tried beet juice, now is the time to start.
A research study published in 2015 in NCBI, showed that a diet including inorganic nitrates from beet juice can lower blood pressure, improve the ability to, and the duration of exercise, boost oxygen delivery to the heart and enhance the overall general health.
Eating Celery help regulate your blood pressure – Celery leaves have a high content of vitamin A, whilst the stems are an excellent source of vitamins B1, B2, B6 and C. Nutrients in the fiber are released during juicing, aiding bowel movements.
Celery is a marshland plant in the family Apiaceae that has been cultivated as a vegetable since antiquity. Celery can be enjoyed as a snack or flavorful addition to soups, salads, and it can be made into a healthy vegetable juice.
Whole grains and legumes (alfalfa, clover, peas, beans, lentils, lupin bean, mesquite, carob, soybeans, peanuts, and tamarind) are excellent foods to improve your heart health, along with all other types of fresh fruits and vegetables.
Here’s a great list of some other foods that you should also consider as part of your healthy diet:
Wild rice • Oatmeal • Brown or black rice • Quinoa • Lentils • Black beans • Cannellini beans • Kidney beans • Oat Bran • Split Peas and Chickpeas • All fruits and vegetables (except dried fruits with added sugars).