Consuming
highly processed foods like fast food with incredibly high sodium levels are
extremely damaging and is often the main culprit in raising your blood
pressure. Another factor that puts you at risk for high blood pressure is fat –
that is, the highly saturated and trans fatty acids which clog your arteries
and make it hard for blood to flow freely through your veins, causing build-up
and thus, high blood pressure.
Foods
that help reduce high blood pressure
(1)
Garlic
You
can change your cholesterol levels and naturally lower your blood pressure
levels with garlic! In fact, most members of the allium family (onions, garlic,
leeks, etc.) have been shown to reduce cholesterol, high blood pressure and the
flu. Countries who consume large amounts of garlic have also been correlated
with the lowest levels of cardiovascular disease.
(2)
Kiwi
A
recent study in 2011 found that just 3 kiwis a day may naturally lower blood
pressure (opposed to eating just one apple a day). The study took place over 8
weeks, and at the end of the study, individuals who consumed the kiwis had
significantly lower systolic blood pressure than those who ate only 1 apple a
day. Kiwis are lutein-rich (an antioxidant), which helps beat free radicals
which are often linked to high blood pressure. Kiwis are also one of the most
antioxidant-rich fruits, as reported by the Journal of the American College of Nutrition (along with grapes, and wild
blueberries).
(3)
Grapes
A
study at the University of Michigan showed that grapes may help fight high
blood pressure and heart disease (especially if you consume a salty diet).
Grapes are incredibly high in antioxidants which fight off free radicals that
normally lead to heart failure and hypertension. Grapes also lower inflammation
in the body and allow the blood vessels to breathe and relax to prevent higher
blood pressure.
(4)
Leafy Lettuces
Eating
green leafy vegetables on a consistent basis can help lower your risk for developing
high blood pressure. Leafy greens are incredibly vitamin and mineral rich (with
things like calcium, potassium, and manganese) which protects against heart
disease and stroke. Lettuces are also nitrate-rich which has been linked to a
reduction in blood pressure.
(5)
Bananas
Bananas
are very high in potassium which helps regulate blood pressure. Foods with
potassium nitrate (like bananas and dates) have been reported to be even better
than supplements using potassium chloride for lowering blood pressure,
according to a UK study. Eating just two bananas a day can lower blood pressure
by up to 10%!
(6)
Watermelon
Citrulline
in watermelon helps to normalize blood pressure. Eating up to 1/2 of a large
watermelon per day can help lower high blood pressure, especially when the
fruit is ripe, and when this antioxidant is at it’s highest levels. Citrulline
is a type of amino acid that is converted into another amino acid, called
Arginine (which people normally take to help lower their blood pressure). However,
eating the more natural form of this compound is best, so make sure you eat the
whole watermelon in it’s true, natural form!
Source: Live Love Fruit
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