What Types of Food Lower Blood Pressure

Who says prescription medicines is the only way to lower blood pressure? The answer to combating hypertension also lies in eating the right food. There are quite a few foods that contain substances well-known for their cholesterol lowering properties. Therefore, including them in the diet can go a long way in reducing blood pressure naturally. It is elaborated below:

Blood Pressure Lowering Foods

Food choices are plenty when it comes to improving blood pressure. One should, without fail include a wide range of vegetables and fruits in the diet to reduce hypertension. It is discussed below:

Soluble Fiber Foods
Studies have shown that dietary changes that involves eating more of soluble fiber foods is also helpful to reduce blood pressure naturally. A high soluble fiber diet is capable of alleviating symptoms of hypertension patients. Some of the soluble fiber foods that lower blood pressure naturally are mentioned below:

• Fruits such as apples, prunes, pears and oranges
• Vegetables like carrots, Brussels sprouts, dried peas and beans
• Flax seeds (1 Tbsp)
• Whole grain products such as barley, oat bran and oatmeal
• Nuts like almonds and walnuts

Foods High in Healthy Fats
Talking about healthy fats and it would be wrong not to mention about omega 3 essential fatty acids. Hypertension patients can definitely make their blood pressure reading better with inclusion of omega 3 foods in their diet. 2-3 servings of fish in a week is the best source of omega 3s and considered beneficial to reduce blood pressure. Olive oil also contains a high amount of omega 3, hence make sure food is cooked in olive oil. Those who do not like fish can opt for fish oil supplements. Besides, lowering blood pressure, omega 3 foods are also found to reduce bad cholesterol levels. Other major sources of omega 3s are listed below:

• Brazil nuts
• Soy nuts
• Flaxseeds
• Pumpkin seeds

Potassium Rich Foods
Studies have shown that a diet lacking in potassium can contribute in raising blood pressure. So, inclusion of potassium rich foods in the diet is crucial to ensure healthy blood pressure. As we all know, kidneys help to maintain blood pressure and adequate potassium consumption ensures efficient functioning of the kidneys. Some of the foods that contain a great deal of potassium are given below:

• Fruits such as bananas, apricots, cantaloupe and strawberries
• Vegetables like spinach, winter squash, broccoli and tomatoes
• Seafood that includes fish
• Lean cuts of chicken

Foods to Avoid to Lower Blood Pressure

Actions of certain foods on blood pressure produce an undesirable effect. They cause hypertension and hence including them in the diet does not serve the purpose of decreasing blood pressure. Some of the foods to avoid with high blood pressure are mentioned below:

Sugary Foods
Eating sugary foods such as pastries and cakes in excess can make a person overweight, thereby elevating the chances of high blood pressure. So, it is very essential to reduce sugar consumption to regulate blood pressure. In other words, cutting back sugar intake can be instrumental in lowering hypertension.

Salty Foods
Salty foods have to be discarded from the diet to lower blood pressure. Therefore decreasing salt intake is the key to reduce blood pressure. Salt retains water and so with high levels of salt water drawn into the bloodstream, there is an increase in the total blood volume. This adds pressure on the arterial wall, in turn raising the blood pressure. Instead of using salt, one can go for salt substitutes like lemon juice to lower blood pressure. So, the habit of sprinkling salt can be replaced by squeezing fresh lemon on the food.

Junk Foods
Fast foods, better known as junk foods only add junk in your body. Consuming junk foods and red meat everyday that are loaded with saturated fats is one of the main risk factors in the development of heart pressure and high blood pressure, and hence has to be avoided.

So, the next time, you come across a high blood pressure patient who does not know about what types of food lower blood pressure, make him aware of these foodstuffs that have contributed immensely in managing hypertension naturally.