It has been shown that a wholesome diet which contains high levels of potassium, magnesium, and calcium can help lower and help manage high blood pressure. Just as important, a wholesome diet should include essential fatty acids, but as little as possible when it comes to sugar, salt and saturated fats.
Calcium
Some of the best foods to reduce high blood pressure are those which are high in calcium. Calcium has usually been known to be a beneficial thing for high blood pressure, and no food is better than skim milk. It offers you calcium and vitamin D without being full of tons of fat. Any other foods which are high in calcium are also generally excellent for lowering high blood pressure. Examples of such foods would be almonds, sardines, and most leafy green vegetables.
Fiber
A high fiber diet can help with the prevention of numerous types of cardiovascular diseases, which of course includes high blood pressure. The kinds of dietary fiber that you eat are important to determine their effectiveness. High blood pressure is most affected by water soluble gel forming fibers such as oat bran, apple pectin, psyllium seeds, and guar gum.
As well as reversing the development or progression of high blood pressure, these fibers are also beneficial in lowering cholesterol levels, promoting weight loss, and filtering out heavy metals; all of which are contributors to hypertension. Just one to three tablespoons of a herbal combination of all of the above mentioned fibers will make a major difference.
Garlic
Garlic is really a wonder drug for the heart. It has beneficial effects in all of the organs of the cardiovascular system, including the management and improvement of high blood pressure. In a study, when people with high blood pressure had been given one clove of garlic a day for 12 weeks, their diastolic blood pressure and cholesterol levels had been significantly reduced. Eating quantities as small as one clove of garlic a day were found to have beneficial effects on managing hypertension. Use garlic in your cooking, salad, soup, and pickles. It is very versatile.
Garlic supplements can help reduce your blood pressure by as much as 5-10%. A dose of 900 mg of garlic powder per day should help lower your cholesterol, decrease your triglyceride levels, and promote wholesome blood circulation. Nevertheless, since garlic also has blood thinning properties, it should never be combined with prescription blood thinners like Coumadin or Trental, or natural substances that also thin your blood such as vitamin E or ginkgo.
Vitamin C
Vitamin C present naturally in citrus fruits such as oranges and grapefruit has been shown to reduce blood pressure in a research conducted by the National Heart, Lung and Blood Institute.
It is also beneficial to eat spinach, unsalted sunflower seeds and beans that are loaded with magnesium, a key ingredient for lowering and maintaining blood pressure levels. These foods also provide a hearty dose of potassium.
Fruits help lower your blood pressure as do vegetables. It provides all of the goodness of vegetables and has components that will keep your blood rich in iron, zinc and other minerals. A diet that is high in fruits and vegetables isn’t only great for your blood pressure; it is also great for your overall cardiovascular health.
