4 Min Read
Well, put your pills down and pick up some fruits and veggies if you want your blood pressure to drop. Scientific studies have proven that high blood pressure can significantly be lowered without the use of expensive drugs; all you have to do is change your eating habits.
Although genetics account for approximately 20 to 40 percent of BP in the general population, it is your lifestyle, and especially your diet, that plays a major role in regulating the Blood Pressure.
Before commencing blood pressure drugs you have to do your due diligence. Check out why so many blood pressure drugs have been recalled from the market. Also research the dangerous long term side effects of blood pressure drugs.
An analysis of several scientific studies suggests that a vegetarian diet may be a simple, drug-free treatment for the â€˜silent killerâ€™,â€ says Dr. Berkow, lead author of the study. Substitute a veggie burger for a chicken or hamburger tonight and have pasta marinara without the meatballs tomorrow. After about six weeks of such simple changes you might see your blood pressure and your body weight begin to drop.
Choose one or more of the following steps to start lowering your blood pressure now.
Lower your Blood Pressure by being Active
Regular exercise makes your heart stronger, which means the heart pumps more blood with less effort and force on your arteries. Engaging in regular moderate-intensity exercise, such as brisk walking, for at least 30 minutes most days can reduce systolic blood pressure.
Lower Your Blood Pressure by Eating Right
Blood Pressure can be lowered naturally with the help of certain foods like nuts, garlic, chocolate and fish oil. Also certain green leafy vegetables can be extremely beneficial for females with high blood pressure. Two major studies, DASH and PREMIER, showed that eating plenty of fruits and vegetables lowers blood pressure. "It may be their superior content of potassium, but researchers aren't sure about the specific nutrients in fruits, vegetables, and dairy foods that lower blood pressure," says nutritionist Eva Obarzanek. Adequate potassium can blunt the effect of too much sodium.
Eat 2.5 cups of vegetables rich in potassium like broccoli, spinach, and tomatoes each day and 2 cups of fruit especially high-potassium oranges, cantaloupe, and bananas.
Garlic is Known for its antihypertensive properties, it has been used for centuries to help lower high blood pressure. Doctors advise taking at least 2-3 cloves of garlic everyday.
Spice It Up and Use Less Sodium
An important part of healthy eating is choosing foods that are low in salt (sodium chloride) and other forms of sodium. Salt, which contains sodium, causes the body to hold fluid and raise blood pressure. Using less sodium is key to keeping blood pressure at a healthy level.
Purchase reduced-sodium ingredients and packaged foods. Drain and rinse canned vegetables. Ask restaurants to cook your order without added salt. Season foods with a variety of herbs, spices, freshly ground black pepper, lemon and lime, mustards, and vinegars that pack on the flavor without adding salt.
Drink Alcohol Responsibly
Drinking too much alcohol can raise blood pressure. It also can harm the liver, brain, and heart. Alcoholic drinks also contain calories, which matters if you are trying to lose weight. If you drink alcoholic beverages, drink only a moderate amountâ€”one drink a day for women, two drinks a day for men.