In an astonishing report, the Center for Disease Control (CDC) stated that 75 million people in the United States have high blood pressure. This is the equivalent to one in every three adults. To me, this is mind blowing considering there are so many foods that lower high blood pressure. It truly is an American pandemic.
Foods that Lower High Blood Pressure
High blood pressure, or hypertension, occurs when you have sustained pressure of 140/90, or higher. When your numbers remain high, you are at greater risk for heart disease, stroke, kidney diseases, and blindness. Of course working with your doctor is imperative. However, there are many nutrient rich foods that lower high blood pressure without traditional medications.
1. Beets
These gorgeous roots have so much to offer! Their naturally occurring nitrates are converted into nitric oxide once inside our bodies. The converted nitric oxide dilates our blood vessels and helps lower blood pressure. One study found that consuming 500ml of beet juice lowered blood pressure in just three hours after ingestion.
2. Dark Chocolate
This amazing treat also assists our body in nitric oxide production, which again dilates the blood vessels and reduces blood pressure. Dark chocolate contains high amounts of flavanols, which possess tremendous antioxidant properties. Antioxidants help fight free radicals that assist in arterial plaque accumulation. Consequently, this accumulation inevitably causes hypertension.
Therefore, indulge in dark chocolate. However, read your product labels. Especially, look for dark chocolate with limited ingredients and very low added sugar for maximum benefits.
3. Pomegranate
This gorgeous, and underutilized, fruit has the potential to lower your systolic blood pressure by 21 percent and reduce the thickness of the carotid artery by up to 30 percent in only one year of consumption (source). Research shows that just two ounces of daily ingestion is needed to enjoy these benefits.
4. Oats
This simple food can pack a powerful breakfast punch! Research has found that whole oats are rich in soluble fiber and can significantly lower blood pressure. They are also proven to reduce “bad” cholesterol in the body. Be sure to choose organic whole oat groats, or steel cut.
5. Watermelon
Yet another nitric oxide producer! This sweet fruit is loaded with L-citrulline, an amino acid, that increases nitric oxide production. One study found that consumption of two grams of watermelon/day for six weeks reduced systolic blood pressure and decreased stiffness in the arteries, assuring that blood could travel easily.
6. Garlic
Various studies have found that garlic effectively reduces hypertension. Allicin, the major biological component of garlic, is released when you chop or crush the bulb. Allicin has the potential to dilate blood vessels and inhibit angiotensin II, a specific hormone that causes blood vessels to constrict.
7. Blueberries
This delicious plump fruit also aides in the release of nitric oxide, which reduces blood pressure and stiffness of the arteries. Blueberries are loaded in anthocyanins, which is what gives them their rich color. These anthocyanins are loaded with antioxidants that help fight free radicals to ensure a strong healthy heart.
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Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Moreover, views expressed here do not necessarily reflect those of Awareness Junkie or its staff.
