Naturally Lower Your Blood Pressure with These 5 Foods
High blood pressure (HBP) is a condition in which the pressure in your arteries is higher than it should be. Healthy blood pressure is a systolic pressure (top number) of120 mmHg and your diastolic pressure (bottom number) at 80 mmHg. This is written as 120/80. HBP is 140 systolic or higher, and/or 90 dystolic or higher (140/90). HBP can’t be cured, but it can be managed, including with these five foods:
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Flaxseeds
In 2013, researchers did a study in which people over 40 with HBP, ate about three tablespoons of ground flaxseeds every day for six months. The study showed a drop in their systolic blood pressure by 15 millimeters of mercury. This study is one of the most potent blood anti-hypertensive effects achieved to date, through dietary adjustment. You can eat flaxseeds many different ways, including in muffins, bagels, bread, or even as a topping.
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Blueberries
Eating a cup of blueberries a day can help lower blood pressure that is slightly unhealthy. A study done in 2015 on women ages 45 to 65 with borderline HBP ate a cup of blueberries every day for 8 weeks. The researchers found the women’s blood pressure dropped by 5 mmHg. Blueberries are fairly easy to get at your local grocery store. Even if they are out of season, frozen blueberries will do the trick just fine. Put them in non-fat yogurt, or a fruit salad if eating them on their own doesn’t sound appetizing.
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Whole-Grain and High Fiber Cereal
Cereal can be really good for you. Stay away from cereal with lots of sugar, and focus on whole-grain and high fiber cereals. If you eat it daily, you could potentially cut your risk of HBP by 20%. If cereal isn’t for you, substitute it for oatmeal, oat squares, bran flakes, or shredded wheat. Add some milk, preferably not whole, and you can even top it off with some blueberries.
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Beets
While perhaps not the most delicious option, beets have proven to be really great for lowering blood pressure. In 2015, a study of 64 people with elevated blood pressure comprised of people not taking blood pressure medication and people on medication was conducted. Half of the people drank a glass of beet juice a day, while the other half did not. After a month of the study, those drinking the beet juice everyday saw an 8 point drop in their systolic blood pressure. This natural remedy mimicked taking medication for HBP. Those in the study who did not drink the beet juice saw no change in their blood pressure.
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Yogurt
Yogurt has a number of positive effects. It can soothe ulcers, as well as lower blood pressure. The probiotics in yogurt are key. Eating yogurt isn’t a quick fix for your HBP, however eating it consistently for more than three months can help. People who eat yogurt longer than 8 weeks consistently saw an average drop of 3.6 mmHg of their systolic blood pressure. When picking up your yogurt from the store check the label and make sure it says ‘live and active cultures.’ Add other heart healthy foods to your yogurt for a little flavor, like berries, cereal, or flaxseeds.
HBP shows no signs or symptoms, which is why it can be so dangerous. If left untreated, HBP can lead to stroke, heart attack, heart failure, kidney disease, and more. See your doctor, and get your blood pressure checked regularly to make sure you are not at risk.
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