8 Surprising Food that Lowers the Blood Pressure Naturally
Increased blood pressure or hypertension is the thrust exerted by the flow of blood on arterial walls due to smoking, increased body weight,improper diet, and a dearth of regular exercise .
Subtle fluctuations in blood pressure throughout the day is normal and varies with levels of stress and peace of mind, but when this fluctuation attains an abnormality and remains consistently increased then it becomes a serious health concern.
About 1/3 of the global population suffers from high blood pressure. An increase in the level of blood pressure increases the risks of strokes and cardiac attacks, and other health concerns. It can be effectively cured by the natural ways to lower blood pressure like exercising and following a healthy diet.
The foods to avoid with high blood pressure include junk food, caffeine, unhealthy oils and alcohol. The list of foods that lowers blood pressure includes vegetables, fruits, fish, meat, eggs, oils rich in omega 3 and 6 fatty acids, berries, seeds and more.
What food lowers blood pressure?
The foods to reduce blood pressure are those that are low in sodium and rich in magnesium, potassium, and calcium. Follow a healthy diet to lower blood pressure with ease.
- Drinking beet juice is highly beneficial for the reduction of systolic and diastolic blood pressure.
- A cup of warm hibiscus tea helps in lowering blood pressure naturally. It is rich in phenol and anthocyanin.
- Have a cup of steamed white beans daily for its rich content of magnesium, calcium and potassium to control hypertension.
- One of the study says that dairy products like skimmed milk and non-fat yogurt that are low in fat are highly beneficial for the cure of hypertension.
- Peaches are one of the best foods for high blood pressure. Being rich in the nutrients frozen slices of peaches makes an excellent alternative for blood pressure drugs.
- kale that is rich in magnesium, potassium and calcium. It also consists of antioxidants and omega 3 and 6 fatty acids like alpha-linolenic acid that cures internal inflammation and provides protection against oxidative stress.
20 Miraculous Foods for Lowering Blood Pressure Naturally
Baked Potatoes
Potatoes might be starchy in nature, but its benefits for health are enormous. Potatoes contain kukoamine that is highly essential for the maintenance of regular blood pressure level. Incorporate a few servings of baked or boiled potatoes into your diet if you are a patient of high blood pressure and discover its amazing effects.
Easy baked potatoes recipe:
Ingredients-
- 4 large potatoes
- 1/4th a cup of olive oil
- 1 tablespoon of salt
Procedure-
- Preheat the oven to 425 degrees
- Rub the peeled potatoes with oil and salt
- Bake the potatoes to fork-tender texture
- Drizzle the baked potatoes with melted butter and serve hot
2. Celery
Celery is highly beneficial for cardiovascular functioning. It keeps blood sugar in check and helps in the maintenance of blood pressure.
Easy celery recipe:
Ingredients-
- 2 cups of vegetable stock
- 1 cup each of chopped celery and carrots
Procedure-
- Put the stock to boil and add the chopped vegetables to the boiling stock
- Scoop out the veggies after about 15 minutes of boiling
- Season the steamed celery and serve it with melted butter
3. Papaya
Papaya is packed with vitamins, minerals and amino acids. The potassium contained in papaya is extremely helpful for the maintenance of regular blood pressure. It aids in vasodilation which is the dilation of blood vessels that promote a healthy circulation of the blood and keeps the blood in check.
Easy papaya smoothie recipe:
Ingredients-
- 1 cup of diced ripe papaya
- ¾ a cup of chopped bananas
- 2 teaspoons of chopped ginger
- A few ice cubes
Procedure-
- Add every ingredient into the juicer and blend well for about 2 minutes
- Pour out the liquid and garnish it with shredded papaya
- The smoothie is now ready to be served
4. Oatmeal
Oatmeal is great for health and even more beneficial having with milk or water and raw honey instead of sugar. Regular consumption of oatmeal helps to keep blood pressure in check and lowers the level of blood sugar.
Easy oatmeal recipe:
Ingredients-
- 1 Cup Oatmeal
- 2 Cups of Water
- Brown Sugar
- Honey
- Pomegranate seeds
Procedure-
- Boil 2 cups of plain water
- Add 1 cup of oatmeal
- Bring it to a boil and reduce the flame
- Gently stir the oats until they absorb the water
- Add 1 tablespoon of honey to the oats with continuous stirring
- Serve it in a large bowl
- Add Pomegranate seeds on top
- Sprinkle it with cinnamon powder and brown sugar
5. Guavas
Having a fresh green guava before lunch or before dinner is great for keeping fluctuating blood pressure in check. The high potassium content of guava makes the fruit remarkably beneficial for the maintenance of high blood pressure. Its fibrous content improves digestive health and helps to shed excess body weight which in turn is highly beneficial for normal blood pressure levels.
Easy guavas recipe:
Ingredients-
- 2 tablespoon yogurt
- 1 teaspoon vanilla essence
- A bowl of mixed fruits and nuts including guavas, dates, apricots, berries, raisins, bananas, oranges, plums, prunes, strawberries and grapes
Procedure-
- Combine 2 tablespoons of yogurt with a teaspoon of vanilla essence
- Mix a variety of cubed guavas, dates, apricots, berries, raisins, bananas, oranges, plums, prunes, strawberries and grapes in a salad bowl
- Add the vanilla yogurt to the salad and serve it slightly chilled
6. Yogurt
You can bank on the high potassium content of non-fat yogurt for the regularity of blood pressure. The calcium and magnesium contained in yogurt help in lowering blood pressure as well.
Easy yogurt recipe:
Ingredients-
- 1 cup of chopped bananas, strawberries, berries and cubed apples
- 1 tablespoon of milk
- 1 tablespoon of orange juice
- 1/4th cup pineapple
- 1 teaspoon sugar
- 1 cup yogurt
Procedure-
- Combine a cup each of chopped bananas, strawberries, berries and cubed apples in a container.
- Add a teaspoon each of milk and orange juice to it.
- Add 1/4thcup of pineapple, a teaspoon of sugar and at last pour in a cup of yogurt
- Blend all the ingredients and add some milk as well to decrease the consistency of the smoothie
- Your fruit and yogurt smoothie is ready
7. Kiwifruit
Kiwifruit is sweet, delicious and can be eaten regularly for the control of blood pressure. Have three kiwi fruits in a day to stay in good health and keep the cardiac system functioning smoothly. Besides, kiwis are rich in antioxidants that help in the normalization of blood pressure levels by providing protection to the cardiovascular system against oxidative stress.
Easy kiwifruit recipe:
Ingredients-
- 2 tablespoon yogurt
- 1 tablespoon vanilla essence
- 1 big bowl full of kiwi fruits, dates, apricots, berries, raisins, bananas, oranges, plums, prunes, strawberries and grapes
- 1 tablespoon maple syrup
Procedure-
- Combine 2 tablespoons of yogurt with a teaspoon of vanilla essence
- Mix a variety of cubed kiwi fruits, dates, apricots, berries, raisins, bananas, oranges, plums, prunes, strawberries and grapes in a salad bowl
- Add the vanilla yogurt to the salad
- Add maple syrup on the top and serve it slightly chilled
8. Carrots
Crunching on carrots might be tough for you. It tastes so terribly bland that no amount of salt and pepper can drive out its blandness.
But if your blood pressure levels refuse to stay at normal then you have to put up with the blandness of carrots or you can prepare a glass of carrot juice and season it with healthy herbs and a pinch of salt and pepper for a perfect health drink packed with antioxidants and potassium that combat high blood pressure and bring it down to normal levels.
The fibrous content of carrots helps to maintain a regular bowel movement and sound physiological functioning.
Easy carrots recipe:
Ingredients-
- A bunch of carrots
- A clove of garlic
- 2 tablespoons of olive oil
- 2 teaspoons of fresh lemon juice
Procedure-
- Chop the carrots into small pieces. Steam the chopped pieces of carrots in a steamer filled with boiling water
- Boil the pieces until they become crisp and tender
- While the carrots are getting steamed, chop the garlic and combine them with lemon juice, oil, pepper, and salt
- Heat this garlic blend until the garlic pieces turn golden brown
- Add the tender carrots to the garlic mixture
- The steamed carrots are now ready to be served with bread or can be added to a soup or salad of your choice
Source: https://howtocure.com/blood-pressure-lowering-foods/
