Health And Wellness Center: 8 Foods To Lower Blood Pressure

High blood pressure, also known as hypertension, is the stealthy murderer, sometimes invisible to millions of people in the United States and around the world every year. Often you do not feel anything for years, even decades, while the damage to the cardiovascular system rises. Finally one day, while doing your exercise routine or just take a light walk, happens a heart attack or stroke that whether to end or change your life forever.

This condition affects one in three Americans, and once your blood pressure rises, it is difficult to return it to normal. For most people, this means relax and getting more sleep, exercising regularly, take medication every day, and perhaps most difficult of all, changing eating habits. Worst of all is that maybe you feel stressed by this that will only make things worse.

Normalize blood pressure is one of the most important to improve your health and increase your life things. Fortunately, there are alternatives to taking pills: Many foods can lower blood pressure naturally. Science shows that actually can benefit from the addition of these foods in your diet.

Skim Milk Products

Research has shown that there is a correlation between the consumption of low-fat dairy products and reduced risk of hypertension. The only apparent benefits with low-fat milk and yogurt, but not with cheese. Scientists believe that compounds such as peptides released during digestion of these low-fat dairy products play a big role. You can always share your dairy products regularly with their alternative low fat.

Whole oats

Eating whole oats can help reduce systolic blood pressure, especially for the elderly. Oats contains magnesium and fiber that help slow the buildup of plaque (atherosclerosis) in blood vessels. You must eat about ¾ cup of whole grain oats per day, or at least 6 servings each week. It can be mixed with skim milk for a boost of potassium and calcium.

Potatoes

Potatoes are rich in potassium and magnesium. These two minerals help control blood pressure. Potatoes are also rich in fiber, which helps digestion and overall health. Potatoes are a versatile dish. You can eat them fried, boiled or baked. It all depends on your preference. You can make a delicious meal of baked potatoes flavored low-fat yogurt. That's a great combo for high blood pressure.

Leafy greens

These are probably the most recommended foods to lower blood pressure in daily health and really work. Vegetables like spinach and kale contain calcium and iron, which helps with blood pressure. When buying vegetables, make sure they are free of sodium. You can add a variety of vegetables rich in potassium to your diet, such as lettuce, kale and turnip greens.

Bananas

Bananas are one of the most popular foods that lower blood pressure. They are rich in potassium, which helps regulate blood pressure. This mineral helps balance the effects of salt in the body and renal function. Research shows that eating a banana on a daily basis can help reduce your blood pressure by 10%. Eating a banana in your breakfast oatmeal.

Celery

Celery is one of the foods that lower blood pressure. It contains phytochemicals that relax muscles in the walls of the arteries. This in turn increases blood flow in the body and reduces blood pressure. You can eat celery 4 stalks per day for effects.

Blueberries

A single serving of blueberries a week you will do well to lower blood pressure. They contain anthocyanins and flavonoids, which are natural compounds that help hypertension. You can add blue blueberries to your cereal in the morning.

Dark chocolate

According to Harvard researchers, eating one ounce of black chocolate every day can help reduce blood pressure in people with hypertension. Dark chocolates are rich in flavonoids that help dilating blood vessels.

When buying chocolate, buy only those who have a 50-70% cocoa. You can eat a small amount every day (about 30 calories). You will see a significant improvement in blood pressure after a few weeks.