Natural Ways to Help Reduce Blood Pressure
Excess or prolonged stress and pressures of work and home commitments may contribute to high blood pressure. These easy, natural food suggestions can be incorporated easily into your diet and may help reduce blood pressure or lower the risk of it.
Being a healthy weight, taking regular exercise, reducing your salt intake and keeping to recommended alcohol limits can help to reduce your blood pressure. Incorporating the easy tips below into your diet may also help to reduce blood pressure.
EAT PLENTY OF FOODS FROM THE ONION FAMILY
The onion family has been credited with keeping blood vessels flexible and blood thin. One study by the National Centre for Biotechnology Information (NCBI) [i]shows that garlic increases the nitric oxide levels in the body, promoting the widening of arteries hence reducing blood pressure. Add raw onions and garlic to salads or add to cooked dishes at the end.
EATING 3 PORTIONS OF OILY FISH PER WEEK
Fatty fish like mackerel and salmon are high in omega-3 fatty acids, which can lower blood pressure, reduce inflammation and lower triglycerides. The oils in these fish help to keep the blood thin. A fish oil supplement can be taken instead.
EATING RED, BLUE OR BLACK BERRIES
Berries such as redcurrants, blackberries, blueberries and red grapes contain anthocyanidins that help to protect blood vessels. [ii]
APPLE CIDER VINEGAR
According to the researchers, the acetic acid in ACV lowers your blood pressure by decreasing renin enzymes created in the kidneys. If you decrease renin, then you decrease the renin-angiotensin hormone that is responsible for increased blood pressure [iii]. You may also find of interest the top 10 reasons for drinking ACV daily.
Being approximately 92 saturated fat and containing Omega-3 fatty acids, Coconut Oil is believed to be better than vegetable oils for lowering blood pressure. Omega-3 fatty acids widen your blood vessels and relieve inflammation of the arteries. [iv]
EAT LEAFY GREENS HIGH IN POTASSIUM
Potassium helps your kidneys get rid of more sodium through your urine. This, in turn, lowers your blood pressure. Leafy greens, which are high in potassium, include spinach, romaine lettuce, rocket, swiss chard, kale, collard and beet greens.[v]
Research from the Queen Mary University of London showed that it is the nitrate content of beetroot juice that underlies its potential to reduce blood pressure. The research showed that only a small amount of juice is required to have this effect, in fact just 250ml and that the higher the blood pressure at the start of the study, the greater the decrease caused by the nitrate. [vi]
Many seeds are high in potassium, magnesium, and other minerals known to reduce blood pressure. [v]
Please note that this information is not meant to replace medical advice and if you have any concerns about your blood pressure you should seek professional help.