Healthy Foods for High Blood Pressure

Are you looking for natural ways to lower high blood pressure? If so, healthy foods rich in nutrients and low in sodium may be a good starting point.

You know what symptoms may show you that you have high sugar in the blood. Also when there is a lack of control of sugar levels can cause diabetes, should pay attention.

Healthy Foods for High Blood Pressure
Healthy Foods for High Blood Pressure

The following types of healthy foods that can lower your high blood pressure.

Wheat
Several studies have found that daily servings of oatmeal helps reduce cholesterol and blood pressure. In a study of 12 weeks, the researchers analyzed the difference between people who eat oats wheat and people who eat wheat. The researchers found that 73% of people who consume a daily serving of oatmeal (for 12 weeks) or stop needing medications for high blood pressure, or is able to reduce the amount of medication you take half.

In 1997, after a number of studies have found that a diet including oats lower cholesterol levels, the FDA announced officially that foods rich in soluble fiber, as wheat, normalize cholesterol levels. Fiber and magnesium levels occur in wheat also helped to slow the formation of plaques in blood vessels, which results in increased blood flow.

Only partially (or 3/4 cup whole wheat) per day is all you need to help lower blood pressure and cholesterol levels.

Celery
Eating only 2 sticks celery a day reduces cholesterol by 7 points, according to researchers at the University of Chicago. Celery contains a relaxing halides muscles of the arteries, allowing blood to flow easily through the vessels.

Medicinal properties of celery is nothing new for Chinese professionals. For more than a century, Chinese doctors have used celery for lowering blood pressure. Traditional Chinese medicine has shown that daily consumption of celery can lower blood pressure by 14 percent.

According to Doctor Mark Houston, MD, MS, Director of the Institute of hypertension from St. Thomas's Hospital, noted that celery is converting enzyme inhibitor calcium channel blockade action similar to what is found in medication for blood pressure and angiotensin. It is recommended to eat 4 stalks celery each day to get maximum profit reduction of blood pressure.

Fish
Omega-3 fatty acids are anti-inflammatory and found on the fish to help lower cholesterol levels and blood pressure. Seventeen clinical studies found individuals with high blood pressure who took supplements of fish oil a day and has a drop in blood pressure.

Cold water fish oil, salmon, trout and sardines or have most of the benefits of heart health, more less cold water fatty fish such as tuna, cod and halibut are also beneficial to the heart.

The FDA recommends eating two servings’ 6 ounces cold water fish per week, to receive the greatest benefit. Nutritionists also suggest eating organic or natural, fish containing a healthy proportion of fatty acids omega 3 and omega 6 fatty acids.

Broccoli
Broccoli is well-known for its super food. This is a cruciferous vegetable rich in sulforaphane. Broccoli also contains high amounts of antioxidants, anti-inflammatory properties, and various nutrients, including potassium, fiber, calcium, magnesium and vitamin c. All nutritional properties it helps relaxes blood vessels, which reduces cholesterol in the blood and blood pressure levels.

Broccoli, high in fiber, joined together with the acid bile into the digestive tract, helping to excrete more bile acids. When more bile acids are secreted from the body, cholesterol levels in the blood are normalized.

Although broccoli is the inexhaustible source of nutrients, the body has a harder time absorption of nutrients found in raw broccoli. Healthy ways to prepare the broccoli is cooking with steamed vegetables. Excessive cooking resulted in the loss of essential nutrients.

Nuts
Legumes (beans, peas, lentils, chick peas, pinto beans, soy beans, Lima beans) are high in fiber and protein, which is a combination of unparalleled in other food sources. The combination of healthy fiber and protein to help reduce blood sugar, blood pressure and cholesterol.

These vegetables also have folic acid and magnesium. Folate appeared to reduce blood pressure by relaxing the blood vessels. According to the USDA dried 1/2 cup cooked beans a day can reduce cholesterol levels.

Other sources recommend 1-2 cups of vegetables a day to reduce blood pressure and cholesterol levels. Pinto Beans are the seeds that are best for reducing cholesterol levels, while beans that are most beneficial for lowering blood pressure.

Berry
Berries are packed with fiber and antioxidants, which help to lower cholesterol levels and blood pressure. Especially berry blackberries, blueberries and Raspberries are all rich in polyphenols. Researchers have found that people who ate the Berry has high levels of polyphenols in the blood.

A major study published in the American Journal of Clinical Nutrition found that men and women who consumed most of the blueberries and strawberries to decline the risk exposed to high blood pressure by 8 percent.

The researchers reported in the Journal of Agricultural and Food Chemistry that fresh Berry significantly reduce levels of LDL cholesterol (the bad), in the sample of the study. In this study the blackberry is strongest to reduce bad cholesterol levels.

Mustard leaves
Mustard greens are rich in sulforaphane, fiber, calcium and vitamin C, which helps to lower cholesterol levels and blood pressure. Because of the mustard greens are also low sodium and anti-inflammatory nutrients (like sin grin and gluconasturtiian) that helps high blood pressure levels.

In addition, steamed mustard greens contain binding ability of bile acids, which are known to reduce LDL cholesterol levels. According to Dr. Oz 1/2 cup mustard vegetables a day can reduce cholesterol by 15 percent. But not all in the same mustard. Deli mustard does not have the same benefits, because it has a high sodium content.

Pistachios
Pistachios are full of antioxidants, phytosterols and healthy fats. Eat pistachios 1.5 ounces (about 1/3 cup) a day can reduce blood pressure and cholesterol levels. In addition, studies have found that pistachios lowers LDL cholesterol (bad cholesterol) and increase HDL (good cholesterol).

Pistachios are also rich in vitamins A and E, which help to reduce inflammation and relax blood vessels. Researcher Sheila g. West, PhD, says that people who suffer from high blood pressure in response to events of high stress risk of cardiovascular complications.

Dr. West performs random control study of 28 people with high cholesterol levels and found that those who consume only 1.5 ounces of pistachios a day experienced a drop in elevation of blood pressure caused by stress. According to Dr. Oz, only 1/3 cup of pistachios per day can help to reduce cholesterol in the blood.

According to the latest research, reaching levels of healthy cholesterol levels and blood pressure can be as simple as adding these foods to your diet.

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