They may not have been a tempting option to you as a kid, but lima beans are a wonder food for anyone trying to get their blood pressure under control. According to research published in the Journal of the American College of Nutrition, adding beans to your diet can help you get your blood pressure into a healthy range while keeping you full, making you less likely to reach for sugary or salty snacks that can cause your blood pressure to soar.
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.
An apple a day really does keep the doctor away, particularly for those struggling with high blood pressure. In addition to the 4.5 grams of blood pressure-lowering fiber you’ll get from each apple, you’ll also enjoy a healthy helping of quercetin, which has been deemed an effective antihypertensive, according to the results of a study conducted at the University Complutense of Madrid School of Medicine.

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.
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.
As if you didn’t need another reason to drink more berry-filled smoothies. A study from the American Journal of Clinical Nutrition found compounds in blueberries protect against high blood pressure. If you’re not a fan of blueberries, these compounds are also found in raspberries, strawberries, and black currents, ScienceDaily reports. The effect was higher in those who ate blueberries over strawberries, though, so choose these if you have the option.
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.
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.)
Limit or cut out junk foods and highly processed products: This diet plan focuses on whole, unrefined foods as they are fundamental to eating healthy. Realistically it’s very difficult to eliminate all highly processed/packaged foods (which contain the majority of salt in our diet), but just be mindful of cutting down. Likewise, snacks are optional depending on your normal eating habits, and there are bonus snack recipe ideas if you scroll to the bottom.
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.
They may not have been a tempting option to you as a kid, but lima beans are a wonder food for anyone trying to get their blood pressure under control. According to research published in the Journal of the American College of Nutrition, adding beans to your diet can help you get your blood pressure into a healthy range while keeping you full, making you less likely to reach for sugary or salty snacks that can cause your blood pressure to soar.
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.

Tip: There’s a reason the United Nations declared 2013 the International Year of Quinoa. This high-protein whole grain has a mild yet nutty flavor, contains a variety of health-protecting phytonutrients along with an impressive amount of magnesium, and cooks in less than half the time it takes to make brown rice. Quinoa is gluten free, making it a great option if you’re gluten intolerant or have celiac disease. The most widely available quinoa is a golden beige color, but red and black varieties are also available and worth a try for your high blood pressure diet.

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.
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.

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. 

Leafy greens, like spinach and kale, may help reduce blood pressure, thanks to magnesium. Research has found taking 300 milligrams of the mineral a day for one month can elevate blood magnesium levels and reduce blood pressure. Furthermore, a press release on the research reads, “High magnesium levels in the blood were linked to improvements in blood flow, another factor associated with lowered blood pressure.” Additional foods that are high in magnesium include whole grains, beans, and nuts.
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.
Swap out those refined sugar-loaded treats in favor of strawberries and watch your blood pressure dip into doctor-approved territory. Researchers at the University of Alberta’s Manzankowski Alberta Heart Institute have found resveratrol, a pigment found in red fruit like strawberries, effective at preventing hypertension and dangerous enlargement of the heart muscle in mice and rats. Though this hasn’t been proven in humans yet, strawberries are still a healthy food to add to your hypertension-fighting diet.
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.
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.
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