8 Foods That Can Lower Blood Pressure - Are you the one to own tension or high blood pressure? Maybe you should start now starting to notice your diet. Adopting a healthy diet and balanced diet is one way to prevent and lower high blood pressure and hypertension. Experts believe that the consumption of foods derived from vegetable (plant) and a diet high in fruits is closely associated with low blood pressure.
Given the importance of the influence of diet on the development of hypertension, the experts who are members of the National Institutes of Health (NIH) recommends eight foods that are believed to help lower blood pressure:
1. Celery
A physician and medical director of Hipertension Institute of Nashville at Saint Thomas Hospital, Mark Houston, recommends celery can be a natural remedy for lowering blood pressure. This recommendation is not new. Experts in traditional Chinese medicine has been prescribed even celery or celery root as a cure for patients with hypertension for more than a century.
How it works: Celery contains phytochemicals known as phthalides, which can relax muscle tissue in artery walls, thus increasing blood flow and in turn lowers blood pressure.
How much: Research suggests that eating four stalks of celery a day can help to lower blood pressure. To increase your protein intake, add a tablespoon of peanut butter or almond butter fresh - both known to have a high content of monounsaturated fats (good for the heart).
2. Sea fish
Sea fish is rich in omega-3 fatty acids, known for its benefits in cardiovascular health. In particular, omega-3 to treat hypertension and reduce the risk of heart attack and stroke. Salmon, tuna, mackerel, cod, herring, and sardines are one of the best sources of omega 3.
How it works: Omega-3 fatty acids are essential fatty acids. The human body can not produce omega 3, so we need to get it from the food we eat. Omega-3 acts as a natural blood thinner, making it easier for your heart to pump blood around your body.
How much: According to the joint guidelines from the FDA and EPA, two-to six-ounce servings of fish per week is a safe amount for most people, including pregnant women and nursing mothers. If you bruise easily, have a bleeding disorder, or take blood-thinning medication, you should consult your doctor first.
3. Broccoli
Nutritionists much praise broccoli as a super food because it contains a powerful antioxidant and anti-inflammatory function as. Even vegetables are also quite effective in lowering blood pressure.
How it works: Broccoli is a food with a complete nutrient because it contains fiber, potassium, calcium, magnesium, and vitamin C, all of the nutrients that help lower blood pressure. A cup of steamed broccoli provides more than 200 percent of the vitamin C you need each day.
How much: For optimum benefit you can eat on a regular basis. For variety, you can eat it raw with salsa or hummus, or steamed with olive oil and lemon.
4. Dandelion
For more than a century, dandelion has been used as a drug to treat a variety of disease conditions and widely used in several countries in Asia and Europe. All parts of this plant is edible, from the leaves to the roots. In addition to being able to lower blood pressure, this plant is also good for the liver, eyes, and skin.
How it works: Dandelion is a natural diuretic, which helps to reduce blood pressure by removing sodium without the loss of potassium. Excess sodium in the body can increase blood pressure by constricting blood vessels, while potassium helps regulate it. Dandelion is also loaded with magnesium, which dissolves blood clots and stimulates the production of nitric oxide, helping you to relax and widen blood vessels so blood flows better.
How much: You can eat fresh dandelion leaves in the form of salads, sauteing root, or drink dried dandelion in the form of tea. Enter a dandelion in your diet as often as you can.
5. Oats
Much research shows wheat consumption in hypertensive patients may be an alternative antihypertensive medications, or reduce it by half. Even patients who regularly eat a variety of whole grain products tend to experience a significant decrease in blood pressure.
How it works: Fiber and magnesium oats both have beneficial effects on blood pressure. Consumption of oats regularly can destroy existing plaque buildup in blood vessels.
How much: Consumption of at least one serving (about three-fourths cup) of oats per day, or at least six servings per week.
6. Black beans
Black beans can work like a magic potion to regulate blood sugar and lower blood cholesterol levels, both of which contribute to maintaining blood pressure remained in the normal condition.
How it works: black beans are a source of fiber and magnesium solid food, which is important to keep up the pressure to stay healthy. In addition, the content of folic acid in it also helps in lowering blood pressure (particularly systolic blood pressure) by relaxing blood vessels and increasing blood flow.
How many: One cup of cooked black beans provides 256 micrograms of folate.
7. Berries
Berries are one of the most nutritious foods on the planet because of the high content of fiber and antioxidants. Blueberries, strawberries, and raspberries are kind of berries that has a great ability to help lower blood pressure, thanks to its high fiber, vitamin C, potassium, and other plant compounds.
How it works: A cup of strawberries offers 136 percent of the daily value for vitamin C. And blueberries contain a compound called pterostilbene that helps prevent the buildup of plaque in the arteries.
How much: Eat at least one serving (one cup) of fruit per day, fresh or frozen.
8. Low-fat milk
In a Dutch study with adult respondents 55 years and older, researchers found that low-fat dairy products such as milk, cheese, and yogurt can help prevent hypertension.
How it works: The number of simple fat in low-fat milk is important because it increases the bioavailability of calcium, making it easier for the body to absorb.
How much: In a 2006 study at Harvard Medical School, researchers found that people who ate more than three servings per day of low-fat milk showed a decrease in systolic blood pressure by 2.6 points. Numbers decline better than those who ate less than half a serving per day. So there is no harm if you put skim milk, cheese, and yogurt into the daily diet.
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