Foods that lower blood pressure are essential if you are trying to combat hypertension. Many people, however, still have a hard time sticking to a healthy diet that is low in saturated fats and cholesterol, while still eating a varied and well-balanced diet. A diet for hypertension is one in which all of the foods that you eat can help reduce your risk for heart disease, stroke, and diabetes. If you don’t want to take prescription drugs, you can find foods that lower blood pressure easily without resorting to dangerous pharmaceutical interventions.
Foods that lower blood pressure can be found in two main forms. The first type is a diet for regular hypertension, or what is known as “LDL”. This stands for low-density lipoprotein and is associated with increasing cholesterol levels. The second form of food that lowers BP is one serving of berries per day, or about one cup of fresh fruit. The idea behind both of these diets is that the more natural and wholesome the food is, the less likely it will cause your body to produce more bad LDL cholesterol.
You may be wondering why a diet for lowering blood pressure needs to include a source of fruit every day. The reason is simple: fruits are rich in antioxidants, which are powerful substances that neutralize free radicals in your body. In addition, fruits are naturally low in fat, cholesterol, and sodium, which all increase your BP. If you eliminate all of these components of a diet for lowering BP, you won’t be increasing your risks for heart disease and strokes.
Fruits, on the other hand, are a total food, meaning that they are both soluble and insoluble in fiber. When you eat fruit, you pass some of the fruit’s fiber into the digestive system, where it is used to push food through the system. However, fiber also passes through the digestive system, and some of the fiber that is not used will be reabsorbed into the bloodstream. Thus, you can get all of the fiber that you need, but you also need to replace some of the saturated fat in your diet with fiber from other sources.
Vegetables are an excellent source of fiber, which is an important component of a diet for lowering blood pressure naturally. On a daily basis, most people should be eating one to two servings of vegetables per day. Some ethnic groups are more prone to hypertension than others, so it is a good idea to avoid foods that aggravate high blood pressure in these groups. For example, Asians and Hispanics are more likely to suffer from hypertension than white Americans, so they should particularly avoid foods that are high in sodium.
Legumes are another great source of fiber. They contain a lot of soluble fiber, which helps reduce cholesterol, and some evidence suggests that it helps reduce blood pressure. You should eat legumes both in the form of fresh beans, and in the form of a lentil-based diet, which is usually better for managing high blood pressure. Eat several small meals per day, rather than three large ones, to help reduce your need to snack during the day.
A good source of vitamin C, found in many fruits and vegetables, may help reduce blood pressure. The best way to get vitamin C is by eating a wide variety of fruits and vegetables. But there are other foods that are especially good sources of vitamin C, so it’s a good idea to eat a wide variety of those foods as well. Meats are also a good source of vitamin C, as long as they’re not processed. Fatty fish is also a good vitamin C source, because of its high levels of naturally occurring selenium.
You can use these foods that lower blood pressure as a guide to create a healthy lifestyle change that you can stick with to help keep hypertension at bay. By eating a well-balanced diet full of fruits and vegetables, whole grains, nuts and seeds, along with plenty of moderate-fat dairy products and lean protein, you can start to turn your health around very quickly. If you want to take it a step further, then consider taking some of these supplements to further improve your diet. There are many options available, so be sure to look around before you settle on one. But if you stick with a healthy diet full of fruits, vegetables, grains, nuts and moderate-fat dairy products and make some lifestyle changes, you’ll be well on your way to lowering your high blood pressure once and for all.