Slash your blood pressure and lower your risk of chronic disease by making apricots a staple in your diet today. Whether you’re tossing some on a salad, eating dried apricots as a snack, or adding some to your favorite smoothie, these vitamin C-rich, beta-carotene-loaded fruits are the key to healthier blood pressure. Even better is the 3.3 grams of dietary fiber you’ll get per cup of apricots — research published in the Archives of Internal Medicine suggests that a high-fiber diet can significantly lower your blood pressure, too.
Hypertension, or high blood pressure, refers to the pressure of blood against your artery walls. Over time, high blood pressure can cause blood vessel damage that leads to heart disease, kidney disease, stroke, and other problems. Hypertension is sometimes called the silent killer because it produces no symptoms and can go unnoticed — and untreated — for years.

Unless you also happen to be lactose intolerant, you’re good to go when it comes to dairy products. Some evidence indicates dairy is beneficial for lowering blood pressure, but you want to make sure you’re choosing the low-fat variety, as we know people with high blood pressure should avoid trans and saturated fats. Need more convincing? The DASH Diet, which has been praised for lowering blood pressure, encourages people to incorporate low-fat dairy products into their diets. This includes low-fat yogurt and fat-free milk.


DASH stands for Dietary Approaches to Stop Hypertension and is an effective high blood pressure diet. According to this diet plan, one should have fresh fruits and vegetables, whole grains, nuts, seeds, low-fat dairy and lean meats and poultry in the diet. The daily diet should consist of high amounts of carbohydrates, good amounts of proteins, and very little amounts of fats and sodium. A vegetarian DASH diet should focus on eating more lentils, nuts, and seeds to gain essential amounts of proteins. This diet should also be followed by other people to maintain proper health and a healthy weight.
SPEAKER: Whether you have high blood pressure or want to avoid getting it, cut back on these types of foods to make your heart happier. If it's full of saturated fat take a step back. Eat less butter, whole cheese, regular salad dressing, fried goodies, and fatty meat. Also steer clear of foods with artificial trans fat. This lab-made flavor booster is bad for your heart. Check the label for word like hydrogenated or partially hydrogenated. Next, avoid sodium overload. There can be lots of it hiding in foods that may not taste super salty, such as bread, cake, and canned veggies. Watch out for the usual sodium suspects too, like pizza, soup, cold cuts, and fast food. Finally, sip smartly if you drink alcohol. Limit yourself to one drink a day if you're a woman and two if you're a man. To take the next step toward better blood pressure, fill up on whole grains, fruits, veggies and lean protein.
High-fiber whole grains, especially oatmeal, have been linked to lowering the risk of cardiovascular disease. Studies have shown that just three servings of whole grains a day can decrease your risk of heart disease by 15 percent. Oatmeal for breakfast is a great way to start your day with whole grains. Add whole-wheat bread at lunch and quinoa, barley, or brown rice at dinner

According to the CDC, a whopping 75 million Americans—that’s nearly 1/3 of the adult population—are struggling with high blood pressure, increasing their risk of heart attack, stroke, and other life-altering health consequences along the way. Skipping the salt and squeezing in some regular workouts can help keep your blood pressure from reaching dangerous levels, but it takes a more proactive approach to keep your blood pressure under control in the long run. While the words “blood pressure-lowering diet” may conjure images of unseasoned egg whites and limp steamed veggies, getting your blood pressure into a healthy range is more than just doable—it can be downright delicious. Start by adding this approved list of blood pressure-lowering foods into your regular routine and watch your numbers go from scary to stellar in no time.
According to the Centers for Disease Control and Prevention (CDC), an estimated 75 million Americans have high blood pressure. Many risk factors for high blood pressure are out of your control, such as age, family history, gender, and race. But there are also factors you can control, such as exercise and diet. A diet that can help control blood pressure is rich in potassium, magnesium, and fiber and lower in sodium.
Tip: This mild white fish is available year-round in supermarkets and fish stores, fresh or as frozen fillets. You can roast it, bake it, and sauté it, flavor it with a variety of seasonings, and even top it with mineral-rich kiwi-avocado salsa. Tilapia is extremely low in environmental toxins like mercury and PCBs (polychlorinated biphenyls), and it is considered a sustainable, environmentally friendly choice. Most US-raised tilapia is grown in closed-system fish farms on plant-based diets, an approach that doesn’t threaten stocks of wild fish, according to the nonprofit Food & Water Watch. (These 10 healthiest fish on the planet are also worth adding to your diet.) 
If beets aren’t already a part of your diet, you should consider adding them in. WebMD explains this mighty root veggie may actually have an immediate effect on your blood pressure — particularly when it comes to the juice. A study found drinking beet juice lowered systolic blood pressure by about 4-5 points. And researchers are hopeful that long-term beet juice consumption would bring about even better results.

Making some stuffed peppers for dinner tonight could be the first step on a journey toward a healthier heart and lower blood pressure. Bell peppers are an excellent source of vitamin C, with more of the potent antioxidant than even citrus fruits, which has been shown to improve cardiac function and lower blood pressure. Research published in the American Journal of Clinical Nutrition reveals that loading up on vitamin C reduced blood pressure by 5 millimeters of mercury in patients with hypertension, making these versatile veggies a smart addition to any meal plan.
Ever wonder how to lower blood pressure naturally? Sodium has always been the blood pressure bogeyman—shake most of it from your high blood pressure diet and you'll be safe. But research now shows that it's just as important to choose foods naturally low in sodium and high in at least two of the three power minerals: calcium, magnesium, and potassium. Add in these 13 well-balanced foods to your diet to cut your risk of stroke and heart attack nearly in half. 
As obesity is one of the major causes of hypertension, it is essential to get rid of obesity and watch your weight. In order to maintain a healthy weight, following a proper diet is essential. Certain foods like fried foods, fatty foods, marinated and buttered foods, sweets, etc., should not be consumed as they increase the level of cholesterol in the body and lead to obesity. Secondly, foods containing high amounts of sodium like salty foods, chips, fried foods, crisps, preserved foods, smoked and canned meats, sauces, pickles, etc., also tend to increase blood pressure, and hence, should be excluded from the diet or consumed in limited amounts. 

Don’t deprive yourself of your favorite sweet treats just because you’re trying to lower your blood pressure. Mangoes are a great source of both fiber and beta-carotene, both of which have been deemed effective at lowering blood pressure. In fact, research published in Current Hypertension Reports suggests that adding beta-carotene-rich foods to your diet may be an effective way to lower blood pressure in no time. Not a fan of raw mangoes? Try freezing and blending them for a tasty homemade sorbet that’s perfect for those hot summer days.
She cleared out the sugary snacks and stocked up on fruit and vegetables. The Sun (2014)In five months it will be a bar with snacks. Times, Sunday Times (2014)You are then less likely to snack. The Sun (2015)Putting together simple snacks like these is what a slightly longer weekend is all about. Times, Sunday Times (2015)The lively bar offers a range of snacks and light bites. Times, Sunday Times (2008)Their mum provides a constant diet of sweet snacks and fizzy drinks between meals. Times, Sunday Times (2011)The anorexic will need to eat regular meals with healthy snacks between each meal. Wilkinson, Helena Beyond Chaotic Eating (1993)The flowers are in the vase and the snack food is in the fridge. The Sun (2010)Here are three easy snack ideas to help the party along. The Sun (2015)It will keep you feeling full until lunchtime so you will be less likely to snack. The Sun (2016)
High-fiber whole grains, especially oatmeal, have been linked to lowering the risk of cardiovascular disease. Studies have shown that just three servings of whole grains a day can decrease your risk of heart disease by 15 percent. Oatmeal for breakfast is a great way to start your day with whole grains. Add whole-wheat bread at lunch and quinoa, barley, or brown rice at dinner
While eggs have had a checkered reputation in the past because of their cholesterol content, recent research suggests these protein powerhouses can actually help improve both your cholesterol and your blood pressure while keeping you satisfied. According to the American Journal of Hypertension, a high-protein diet, like one rich in eggs, can help lower blood pressure naturally while promoting weight loss, as well. Just make sure you’re not detracting from the health benefits of your egg-based breakfast by adding the wrong condiments; the sugar in ketchup and high salt content of hot sauce may reduce your protein-rich meal’s blood pressure-lowering effects.
From long hours at the office to those minor annoyances like traffic jams, day-to-day life provides us with a seemingly endless supply of little stresses. While those itty-bitty amounts of stress may seem like no big deal at first, over time, they can send your blood pressure skyrocketing, taking your health along for the ride. That’s why you need to stock up on foods that lower blood pressure.
If beets aren’t already a part of your diet, you should consider adding them in. WebMD explains this mighty root veggie may actually have an immediate effect on your blood pressure — particularly when it comes to the juice. A study found drinking beet juice lowered systolic blood pressure by about 4-5 points. And researchers are hopeful that long-term beet juice consumption would bring about even better results.
High blood pressure or hypertension is a condition caused when the systolic blood pressure rises to 140 and above, and diastolic blood pressure rises to 90 and above. There are several factors like stress, obesity, smoking, irregular lifestyle, certain diseases, etc., that can cause high blood pressure. People suffering from hypertension should look for measures to lower it immediately or it can lead to several complications like heart diseases and heart attack. Although there are medications available in the market, one should look for natural methods and also make changes in the lifestyle to lower high blood pressure naturally. Following a diet is one such effective method.
Stirring some flax into your favorite smoothie or morning oatmeal could be the first step toward lowering your blood pressure. Flaxseed is a great source fiber, as well as omega-3 fatty acids, which can reduce inflammation throughout the body and improve the health of your heart and circulatory system. Research conducted at Isfahan University of Medical Sciences even reveals that individuals who added omega-3s to their diets had significantly lower systolic and diastolic blood pressure than their placebo-taking counterparts.

Tip: Meat lovers, rejoice! This lean cut provides plenty of meaty flavor and satisfaction without the overload of saturated fat found in fattier types of beef and pork. Cook larger tenderloins (or do several on the grill or in the oven) and store leftovers in the refrigerator or freezer for fast weeknight meals. (Try this pork tenderloin recipe plus 5 ideas for leftovers.)
Making some stuffed peppers for dinner tonight could be the first step on a journey toward a healthier heart and lower blood pressure. Bell peppers are an excellent source of vitamin C, with more of the potent antioxidant than even citrus fruits, which has been shown to improve cardiac function and lower blood pressure. Research published in the American Journal of Clinical Nutrition reveals that loading up on vitamin C reduced blood pressure by 5 millimeters of mercury in patients with hypertension, making these versatile veggies a smart addition to any meal plan.
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