Foods that lower blood pressure include Vitamin C foods, Calcium foods, and Olive oil. The number one choice for many people is to eat their way out of high blood pressure level.
You can get drugs in foods which possess surprising power to lower blood pressure.
Mackerel or sardines for blood pressure control
A test showed that eating 3 ½ ounces of fresh Atlantic mackerel, or 4 ounces of canned pink salmon, or 7 ounces of canned sardines, for three months dropped the average blood pressure by 5 points.
If possible, eat fish such as salmon, mackerel, herring, sardines and tuna, at least 3 times a week. These are relevant foods that lower blood pressure.
Olive oil for BP control
Olive oil in your food can lower your blood pressure tremendously. Research from Stanford Medical School concluded that the amount of monounsaturated fat in 3 table spoons of olive oil a day could lower systolic pressure about 9 points and diastolic pressure about 6 points.
Another research showed that a mere 2/3 tablespoon of olive oil daily reduced systolic pressure by 5 points and diastolic pressure by 4 points in men.
Fiber in vegetables and fruits
There is something striking about rich fruit and vegetables foods that lower blood pressure. Vegetarians have been tested and known to have lower blood pressure. One blood pressure lowering drug may be fiber especially from fruit.
For reasons unknown, fiber in fruit has the strongest anti-hypertensive than fiber in vegetables and cereals.
Another possible reason why fruits and vegetables lower blood pressure is the antioxidants in them.
Antioxidants increase the amounts of hormone-like substance, prostacyclin, that dilutes blood vessels and lowers blood pressure. This is why it is very necessary to eat vegetables and fruits regularly.
Celery for high blood pressure
this is an ancient medicine for high blood pressure. Celery has been used as a native remedy for lowering blood pressure in Asian cultures since 200BC.
A 62 year old Vietnamese ate 2 stalks of celery every day for a week, and this lowered his blood pressure to about 120/80 normal, from around 156/94 high.
Celery has a high density compound that lowers blood pressure.
High calcium foods that lower blood pressure
A secret weapon against high blood pressure may be high-calcium foods. Some individuals simply require extra calcium than others to stabilize blood pressure.
These are mainly people whose high BP is caused by excess sodium in the body.
The National Institute of Health advises everyone to eat no more than 6 grams (about 3 teaspoons) of sodium a day.
A medical school of thought believes that the body keeps water when it feeds on excess sodium.
They believe that calcium assists the kidneys to discharge sodium and water, which is vital for keeping blood pressure low.
A study reveals that people who are not yet 40 years old may sustain good blood pressure if they eat enough calcium.
A dosage between 1000 milligrams and 1500 milligrams is recommended daily for adults that are healthy.
Top 10 Foods high in calcium – good foods that lower blood pressure
- Ricotta cheese: ½ cup — 337 mg
- Parmesan cheese: 1 ounce — 336mg
- Milk: 1 cup — 300mg
- Calcium fortified orange juice: 1 cup — 300mg
- Mackerel with bones: canned: 3 ounces — 263mg
- Yogurt, no fat: 4 ounces — 225mg
- Salmon with bones, canned: 3 ounces — 191mg
- Collards, frozen, cooked: ½ cup — 179
- Dried figs: 5 figs — 135
- Sardines, with bones: 1 ounce — 130
Importance of vitamin C foods
Consider eating vitamin C foods. A lack of vitamin C can send blood pressure up. Vitamin C in fruits and vegetables is a powerful preventive medicine against high blood pressure.
A study showed that elderly people who ate 4 oranges a day had 4 times the chances of lowering their blood pressure than those who ate one orange a day.
Here are some vitamin C foods that lower blood pressure.
Guava, lemon, grapefruit, peach, blackcurrant, raspberry, rose hip extract, brussels sprouts, broccoli, pepper, curly kale, potatoes, and spring greens.
Accommodate some of these foods that lower blood pressure and also accompany them with some exercises for better health.