There are many ways to lower and control blood pressure, but adopting a healthy diet is the best and safest way to do it. Physicians prefer this method over medications, which can become ineffective over time and may not be safe over an extended period of use. Diets high in fruits and vegetables have been shown to significantly lower blood pressure levels to the point that the National Institute of Health (NIH) now recommends changing your diet as one of the primary ways to prevent and lower blood pressure and hypertension disorder.
A well-balanced diet is good for an individual’s overall health and their heart health, so it’s a win-win situation for anyone who adopts these eating habits. The NIH has an eating plan, called DASH, which stands for “Dietary Approaches To Stop Hypertension” that explains how to change a person’s diet. Dash consists of foods low in saturated fats, total fat and cholesterol with a heavy emphasis on fruits, vegetables and low fat dairy. The following foods are all DASH approved and in addition to helping lower an individual’s blood pressure they are also packed with vitamins and promote healthier living .
Six Foods That Lower Blood Pressure
1.Cold Water Fish:
Cold water fish, such as salmon, trout, halibut, tuna, mackerel, cod, herring, and sardines that are wild (not farmed) contain high amounts of omega-3 fats. Omega-3 fats are renowned for their heart healthy benefits, including lowering blood pressure, reducing the risk of a heart attack or stroke.
How Much To Add To A Diet: Omega-3’s are essential acids the body is incapable of producing so it must be incorporated into an individuals diet. The FDA and EPA recommend two 6-ounce servings per week in order to reap the health benefits without risk of being exposed to toxins that are sometimes present in fish.
Oats contain fiber and magnesium, which studies show have a direct impact on blood pressure. they also impede the progression of atherosclerosis, which is a build-up of plaque in blood vessels.
How Much To Add To A Diet: At least 6 servings a week, which can be done once a day or several times over a few days. A serving of oats is 3/4 of a cup.
Black Beans have a high fiber to protein ratio that isn’t found in other foods. This makes them ideal for regulating blood sugar and lowering blood cholesterol levels, which will lower overall blood pressure.
How Much To Add To A Diet: 400 micro grams is the recommended daily allowance (RDA), but to have a positive impact on blood pressure the goal should be 800 micro grams. That is an average of 3 to 4 cups a day.
Per calorie berries have the most nutrition when it comes to fiber and antioxidant properties. All berries will improve blood pressure but strawberries, blueberries and raspberries make the biggest impact due to high amounts of Vitamin C, potassium and fiber.
How Much To Add To A Diet: 1 serving per day of fresh or frozen berries. A serving is 1 cup.
The small amount of fat in low-fat dairy increases the bodies ability to absorb calcium and provides high amounts of magnesium and potassium, which help prevent and lower blood pressure.
How Much To Add To A Diet: 3 servings a day, which can be incorporated into each meal.
Broccoli is packed with fiber, calcium, magnesium, vitamin C and potassium, which all help lower blood pressure. Vitamin C in particular helps regulate and lower blood pressure levels
How Much To Add To A Diet: One serving a day will do the trick.
These six foods can have a positive impact on an individuals diet and will keep blood pressure levels low. Eating healthy helps to promote a healthier lifestyle, including exercise, which can also have a positive affect on blood pressure. Consult a physician before adopting any diet plan to make sure it is well-balanced and nutritionally sound.
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