Foods to eat to lower your blood pressure range from the common and easy-to-digest to the more complex and difficult-to-find. These include items such as eggs, whole grains, nuts, tomatoes, and even herbs and spices like basil and cilantro. If you are suffering with hypertension, learning which foods to eat to lower your blood pressure may be very helpful. There is a great deal of variety in foods to eat to lower your blood pressure, and it is important that you learn how to select what you enjoy in the least amount of effort.
The first thing to know is what foods raise your blood pressure and which do not. Foods that have a high content of sodium, such as salt, can actually increase your blood pressure, so it is important to limit your salt intake. Foods that are high in cholesterol and/or saturated fats also increase your blood pressure. So it is important to choose foods carefully, and know which ones will help lower your BP before trying them.
There are foods to eat to lower your blood pressure that are completely natural. These include such foods as honey, lemon, and other citrus fruits. A fresh squeeze of lemon juice in a glass of water is a good alternative to soft drinks or coffee. Garlic and onions are both excellent for lowering blood pressure. Garlic is also a strong antioxidant.
Many fruits and vegetables have potassium, a nutrient that helps lower BP. Some of the foods to eat to lower your pressure include apples, bananas, grapefruit, grapefruits, kale, cabbage, and raisins. It is important to eat plenty of calcium, too. The recommended daily intake of calcium is 1500 mg per day for women and young children and increased to a recommended daily intake of 2021 mg per day for both children and women and men. Eating fish or seafood is also a healthy choice to make sure you are getting the right amounts of essential fatty acids.
Other foods to eat to reduce your blood pressure include those with no salt. This includes foods such as salad dressings with no salt and vegetable salads. Caffeine is a stimulant and can increase your blood pressure. So stay away from coffee, tea, chocolate, sodas, and candy.
Exercise is very important for your health in a number of ways. Your blood pressure can be affected negatively if you are not exercising regularly. Regular exercise increases your heart rate, strengthens your muscles, improves your posture, and improves your mental well-being. Exercise also relaxes the body and increases stamina and strength. If you have high blood pressure, you may need to start an exercise routine to help you lower it. You should talk to your doctor to find out how many and what type of exercise would be best for your situation.
Foods that are high in sodium also raise your blood pressure. So be careful with the ingredients in canned vegetables and soup and avoid adding high-salt items to these foods. The same is true for high-fat foods.
It is important to eat whole grains whenever possible. Whole grains have long been recommended for lowering blood pressure because they are rich in fiber, which helps to move waste through the digestive tract more easily. They contain complex carbohydrates, which are easily digested by the body. Legumes, beans, nuts, and seeds are all good choices when it comes to whole grain foods. Other foods to eat to lower your blood pressure include fresh fruits, vegetables, and low-fat dairy products.
All food groups have bad effects on your health if you overindulge. Too much salt can cause your heart to work harder and eventually break down. Too much sugar can cause weight gain and bloating. And, as you probably know, too much fat can clog your arteries and raise your blood pressure. To keep blood pressure at healthy levels, you should aim to eat foods from one of each food group, with a bit of flexibility, moderation, and smart shopping.
Of course, to lower your blood pressure with these 5 simple steps, you need to make some other lifestyle changes, too. Try to get more exercise, avoid alcohol, and stop smoking. In addition, be sure to get a good night’s sleep every night. And do moderate things, like getting 30 minutes or an hour of moderate exercise every day. These will help you lower your levels in a healthy way.
There are many other ways to lower your blood pressure, too. A few that come to mind include taking medication, using blood pressure lowering medication, eating less high-cholesterol food, quitting smoking, and avoiding prescription or over-the-counter drugs that contain hypertension-increasing ingredients. Of course, some of these steps may work better than others for some people. Each person is different. The best way to find out what works for you is to talk to your doctor. He or she will be able to explain all the ways to lower your blood pressure that you’re now aware of.