Diets high in fruits and vegetables have been shown to significantly lower blood pressure levels. The National Institute of Health (NIH) now recommends changing your diet as one of the primary ways to prevent and lower blood pressure and hypertension disorder. The following foods are all NIH approved, and in addition to helping lower an individual’s blood pressure they are also packed with vitamins and promote overall healthier living :
- Cold Water Fish – Cold water fish, such as salmon, trout, halibut, tuna, mackerel, cod, herring, and sardines that are wild (not farmed) contain high amounts of omega-3 fats. Omega-3 fats are known for their heart healthy benefits, which includes lowering blood pressure, and reducing the risk of a heart attack or stroke. The Food and Drug Administration (FDA) recommends two 6-ounce servings of fish per week.
- Whole-grain Oats – Oats contain fiber and magnesium, which have a direct impact on blood pressure. They also slow down the progression of build-up of plaque in blood vessels, known as atherosclerosis. The recommended serving of whole-grain oats is at least 6 servings a week. A serving of oats is 3/4 of a cup.
- Black Beans – High in fiber-to-protein ratio makes black beans ideal for regulating blood sugar and lowering blood cholesterol levels. The recommend daily allowance (RDA) is 400 micro grams, but to have a positive impact on blood pressure the goal should be 800 micro grams. That is an average of 3 to 4 cups a day.
- Berries – In terms fiber and antioxidant properties, berries have the most nutrition per calorie. All berries improve blood pressure but strawberries, blueberries and raspberries make the biggest impact due to their high amounts of vitamin C, potassium and fiber. The RDA is 1 serving (1 cup) per day of fresh or frozen berries.
- Low-Fat Dairy – The small amount of fat in low-fat dairy increases the bodies’ ability to absorb calcium and provides high amounts of magnesium and potassium, which help prevent and lower blood pressure. The recommended intake of low-fat dairy is 3 servings a day.
- Broccoli – Broccoli is packed with fiber, calcium, magnesium, vitamin C and potassium, all of which help lower blood pressure. One serving a day of broccoli will aid in the regulation of blood pressure.
(Source: Natural News)