If you’re a tea lover, then it may be time to ditch traditional black and green varieties and go for hibiscus. A study in the Journal of Nutrition found drinking this type of tea consistently can lower blood pressure over time. The study’s author believes it works because the healthy compounds in the tea work together to keep the blood vessels resistant to damage, EatingWell notes. Since many herbal tea blends contain hibiscus, it shouldn’t be too hard to find one you like.
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.
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.
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.
Everyone needs their protein, but red meat definitely isn’t the way to go if you’re trying to control high blood pressure. Because fish contains less saturated fat, it’s a good option. Plus, according to the AHA, the omega-3 fatty acids found in fish may reduce the risk of cardiovascular disease. The best options for a heart-healthy diet include halibut, tuna, and salmon.
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.)
When we think about trying to lower high blood pressure, we usually think of limiting salt and processed foods. But a heart healthy diet is more than just lowering your sodium intake. The DASH (Dietary Approaches to Stop Hypertension) diet, which is specifically designed to help manage blood pressure, emphasizes eating many fruits, vegetables, low-fat dairy, and other fiber-rich foods.
There’s good news for pomegranate lovers — a recent study suggests the juice from the fruit can really help out those with high blood pressure. HuffPost reports researchers at Queen Margaret University in Scotland found the majority of those tested who drank 16 ounces of pomegranate juice a day for four weeks experienced lowered blood pressure. And that’s not all the researchers found. It turns out the juice from those tiny seeds also has tons of antioxidants, which are great for your heart.
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.
A little tomato on your menu could be the key to healthier blood pressure. In addition to boasting plenty of vitamin C and quercetin, tomatoes are a great source of lycopene, which researchers at Ben-Gurion University in Israel have linked to significant reductions in blood pressure. Just don’t try to get your fix from ketchup or bottled tomato sauce; the combination of sugar and salt in most recipes can send your blood sugar through the roof.
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.
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.
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.