10 Fastest Natural Foods for Lowering High Blood Pressure, Here's the List
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HOLIDAY NEWS - High blood pressure or hypertension is a condition that is often not realized. However, this condition can have a serious impact on health.
When high blood pressure is not treated immediately, there is a risk of heart disease, stroke, and damage to other body organs such as the kidneys.
A cardiologist at New York-Presbyterian/Columbia University Irving Medical Center, Marwah Abdalla, MD, MPH, explained that one way to reduce high blood pressure is with the DASH diet or Dietary Approaches to Stop Hypertension.
This diet is specifically designed to help manage blood pressure, emphasizing consuming lots of fruits, vegetables, low-fat dairy products, and other fiber-rich foods.
"The DASH diet is heart healthy and is rich in foods that have high levels of calcium, magnesium, potassium, protein and fiber," explained Marwah, quoted from the Prevention page.
The Fastest Natural Lowering of High Blood Pressure
1. Banana
Banana is a fruit that is rich in potassium. One medium-sized banana contains around 420 mg of this nutrient, which is equivalent to 9 percent of the recommended daily intake.
Potassium is very good for managing blood pressure. Apart from that, bananas are also rich in fiber.
2. Garlic
According to the National Institute of Health (NIH), the allicin compound in garlic helps reduce blood pressure. Allicin is released when garlic is crushed or chopped.
However, doctors do not recommend using garlic supplements, as research on their effectiveness for hypertension is limited. To consume it, you can make a smear of roasted garlic with olive oil.
3. Sweet Potatoes
Sweet potatoes are rich in potassium and magnesium which are an important part of a blood pressure lowering diet. This food is rich in fiber which is also good for the heart.
4. Oatmeal
High-fiber whole grains, especially oatmeal, are associated with a reduced risk of cardiovascular disease. This can help reduce weight and cholesterol levels.
Research has shown that just three servings of whole grains a day can reduce the risk of heart disease by 15 percent. Oatmeal for breakfast is a great way to start the day with whole grains.
5. Avocado
Soft avocado is a source of calcium, magnesium and potassium which can help lower blood pressure. One avocado contains about 975 mg of potassium, which is about 25 percent of the daily intake.
6. Broccoli
Broccoli has magical compounds that can help lower blood pressure, namely calcium, potassium, magnesium and vitamin C. Research also shows that a diet with broccoli results in lower levels of heart disease and increases longevity.
7. Beets
Beets are rich in nitric oxide which can lower blood pressure. Research has shown that drinking beet juice can help lower systolic blood pressure by up to four to five mmHg. Try adding beet juice to your diet, and if you buy store-bought juice, make sure it doesn't have added sugar.
8. Red Bell Peppers
Red bell peppers help lower high blood pressure because they are rich in potassium and vitamin A. They are also rich in fiber and vitamin C, making them a healthy snack that can be baked with a little extra olive oil.
9. Low Fat or Fat Free Yogurt
Low-fat dairy products are a good source of calcium, which is one of the main compounds that helps fight high blood pressure. Potassium, protein, vitamins and minerals from yogurt also complement the diet.
A 12-ounce serving of low-fat yogurt will provide about 30 percent of the day's recommended amount of calcium.
10. Olive Oil
Olive oil may be high in calories, but it has many health benefits. Using polyphenol-rich olive oil is associated with lower blood pressure, especially among women.
Research says replacing butter with olive oil for cooking can reduce the risk of disease and death. Additionally, consuming more olive oil can reduce the risk of dementia-related death.
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