15 Foods Can Help You Manage Your High Blood Pressure


High blood pressure, also known as hypertension is a condition where the pressure of the body in the arteries is always high. Studies have been made and the results have put some of the common foods as the best and easiest ways that can be used in the management of hypertension. Everyone is in more risk of developing hypertension as they age. Prevention can be through a balanced organic diet, regular exercise, avoiding too much salt, tobacco and alcohol.

Using food as the alternative medication is the best approach towards the management illnesses without risking your heath. The researchers have recommended plant based foods and below are some of these foods and their role in fighting high blood pressure:

1. Whole Grain Cereals
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© stitchik – Fotolia.com

Whole-grain cereals have been found to greatly reduce chances of high blood pressure. Eating bran flakes, oat squares, shredded wheat or oatmeal regularly can help in the management of the condition. As an added benefit, oats are known to slow the build up of plaque in blood vessels which increases the pressure.

2. Beets

Beet juice contains nitrate which researchers have found contains the same effect as taking nitrate tablets. A glass of beet juice can effectively lower blood pressure and the good thing is that you can buy beets from your local grocer and make your own juice at home.

3. Berries
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© Subbotina Anna – Fotolia.com

Berries are termed as being in the list of the most nutritional foods in the world in relation to the antioxidant capacity. Albeit all berries are great, the most recommended in management of high blood pressure are raspberries, blueberries, and strawberries since they all contain anthoicyanins which are compounds responsible for the protection against high blood pressure.

4. Potatoes

Some of the most important components in fighting high blood pressure are magnesium and potassium and potatoes have them. An increase in the intake of potatoes can boost the decrease of blood pressure by more than 10 percent. Magnesium is also important in improving immunity and lowering stress.

5. Cacao

For people who have hypertension, chocolate has been found to contain compounds that are essential in fighting the condition. Researchers have recommended the intake of one-ounce square of dark chocolate everyday. This is because dark chocolate contains flavonoids which are natural compounds responsible for blood vessels dilation. The dilation greatly reduces high blood pressure.

6. Broccoli

Broccoli is vitamin C, Magnesium, calcium, potassium, and fiber all rolled up into one. This combination provides all the necessary nutrients used by the body to fight high blood pressure. A cup of steamed broccoli will provide more than 200% of the vitamin C needed by the body on a daily basis. Broccoli is also good source of chromium which plays a major role in the regulation of blood sugar and insulin.

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7. Celery

Celery has phthalides which is a phytochemical that relaxes muscles in the walls of the arteries. Relaxed muscles means there is more blood flowing at a manageable pressure and thus the plant can be a great part of the fight against hypertension.

8. Garlic
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© Photographee.eu – Fotolia.com

Thick blood is at a higher risk of hypertension. Garlic contains blood thinning compounds that enhance the lowering of blood pressure. When chopped, garlic also produces a compound that is antifungal and antibacterial which can help a great deal in fighting the illnesses that may be as a result of hypertension. An added property is that garlic can also help in lowering cholesterol in the body.

9. Black Beans

Legumes are great sources of proteins and the level found in them is quite unmatched. The combination of fiber and proteins is essential in lowering and maintaining blood pressure levels as well as reducing cholesterol in the blood. Black beans are sources of fiber and magnesium, which are great assets in fighting high blood pressure. The beans are also contain a folic acid type referred to as folate which plays a major role in lowering and managing blood pressure through relaxation of blood vessels and enhancing blood flow.

10. Dandelion

Dandelions have been used in curing multiple ailments in different cultures around the world. Dandelion is a natural diuretic and releases excess sodium without losing potassium. The sodium raises blood pressure but the potassium kicks in and regulates the pressure. The magnesium in the Dandelion is also important in the dissolving of clots in the vessels and stimulates nitric oxide production for relaxation of blood vessels thus facilitation better flow of blood.

11. Bananas
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© Giuseppe Porzani – Fotolia.com

Bananas are not only among the sweetest fruits available, they are great in reducing heart disease and stroke risks. Bananas are high in potassium and sodium, two compounds that are crucial in the management of blood pressures in the body. They are easy to find and can be used in different ways such as smoothies and in fruit salads. Additionally, bananas are low in calories which will enable one to keep their weight in check.

12. Pumpkin seeds

Pumpkin seeds have been found to effectively reverse high blood pressure because of their high zinc value. Blood vessels can easily lose elasticity with the lack of zinc causing inflammation. For great results, the seeds should be sprouted raw and eaten as healthy snacks.

13. Ground Flax Seeds

Flax seeds in addition to fighting cholesterol which is one of the compounds responsible for high blood pressure and also have omega-3 fatty acids that prevent infections and inflammations.

14. Cashew Nuts

Nuts are full of important nutrients for the body such as fiber, potassium and iron. To be more specific, cashew nuts are good sources of copper and magnesium which are two important nutrients that assist in boosting immunity. The magnesium is responsible for the relaxation of muscles and nerves and the copper helps in the development of connective tissues. Another great choice of nuts that fight hypertension is Walnuts.

15. Apricots

When it comes to the management of high blood pressure, apricots are a power food. Dried apricots are good sources of soluble fiber that assist in boosting digestion and the prevention of constipation. Good digestion results in the proper absorption of all the essential nutrients that are utilized by the body in the maintenance of blood pressure that is good for your health.




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