Look to a ready, vibrant diet plan to lower blood pressure—without medication. By understanding the proper utilization of oils, superfoods, and essential minerals you can lower blood pressure naturally and reduce serious health condition risks.
Understanding Dietary Changes to Improve Blood Pressure
1. Increase Intake of Magnesium, Potassium, and Calcium
Remember the previous chapter, in which we noted sea salt’s many beneficial minerals. Despite the fact that conventional blood pressure understanding warrants a reduction in sodium, research states that focusing on foods with macrominerals (like sea salt) is far more important than continually running away from sodium. Remember that people need to maintain an appropriate sodium-to-potassium ratio; therefore, boosting current potassium intake is far more important than focusing on low sodium.
To boost potassium intake, it’s essential to incorporate into your diet:
- Baked potato, with skin, for 1081 mg of potassium. b. 1 cup of Plantains for 716 mg of potassium.
- 1⁄2 Halibut fillet for 840 mg of potassium.
- 1 cup of Parsnips for 573 mg of potassium.
- Sweet potato with skin for 694 mg of potassium.
Other delicious potassium-boosting foods include: roasted duck, pumpkin, mushrooms, tomatoes, bananas, and beet greens.
Remember to aim for around 4,700 milligrams of potassium each day to lower blood pressure naturally. Furthermore, remember not to promote low- carbohydrate in every element of your life. After all: sweet potatoes and white potatoes are vibrant with potassium and magnesium.
Furthermore, calcium can be found in dairy products, bone-in fish, nuts, bone broth, and leafy greens. Look to meet 600 mg per day of calcium to lower blood pressure levels.
2. Lower Carbohydrate Intake, Most Notably from Refined Carbohydrates and Sugars
Remember that both insulin resistance and high blood sugar levels lead to higher blood pressure. Furthermore, chronic high blood sugar and high triglycerides are found, generally speaking, in individuals that have high blood pressure.
High intake of refined grains, refined sugars, and many carbohydrates lead to all of the above conditions and should be continually monitored.
Many people proclaim that intake of fructose increases blood pressure levels; however, further research allows us to understand that fructose is not the problem, and eating natural fructose from both honey and fruit can in fact contribute to health and well being.
3. Look to Grass-Fed Ghee, Butter, and Cheese for Calcium and Vitamin K2
Grass-fed dairy products are bursting with calcium and vitamin K2, which can dramatically reduce hypertension. Vitamin K2 further protects against cancer, cardiovascular disease, and osteoporosis; therefore it is a vitamin that shouldn’t be omitted from the diet.
Vitamin K2 also works to reduce the vascular hardness and calcification of the arteries.
Furthermore, these high calcium levels work to ensure that calcium is deposited in the bones rather than in the arteries, which leads to increased hypertension.
People who are allergic to dairy should look to vitamin K2 supplements. Look for supplements that contain nutrients K2, D, and A to yield optimal health.
4. Tea Drinking for Lower Blood Pressure
People who drink tea often have lower blood pressure. Remember that several teas are more effective than others in blood pressure reduction, and that caffeinated teas create an initial boost in blood pressure. Look to the following teas to better understand where to start your healing:
A. Hawthorn tea
Hawthorn tea contains a plant that has been utilized for almost two thousand years to treat heart disease. It’s rich with antioxidants; allows for an easier blood flow and dilates blood vessels.
B. Hibiscus tea
Hibiscus tea works to reduce blood pressure with its rich yield of minerals, flavonoids, and other important nutrients. Experts recommend drinking about three cups each day for essential benefits.
C. Gotu Kola tea
Gola kola tea is important to maintain healthy interior connective tissues, thus promoting circulation and strengthening already weak veins. This deflects against plaque breakages, which can lead to blood clots.
5. Fatty Fish for Omega-3’s
Fatty fish has a high content of omega-3 fatty acids, which are essential for improving cardiovascular health. Furthermore, fish oil supplements can work to decrease systolic and diastolic blood pressure.
It’s important to consume fatty fish, such as halibut and/or salmon, both of which have been shown to include potassium; as previously mentioned potassium is essential in a heart healthy diet. One pound of ‘fatty’ fish per week can dramatically reduce your risks of high blood pressure and cardiovascular disease.
Lower Blood Pressure with Nutritious Superfoods
Superfoods are excellent sources of vital nutrients such as vitamins, minerals, and antioxidants the body easily assimilates into its structure to yield better, more vibrant health almost instantly. Consuming the following foods over the next few weeks can assist you in decreasing your overall systolic and diastolic numbers and enable you to feel more energized.
1. Skim Milk
Skim milk is rich with vitamin D and calcium, two nutrients that can assist to lower overall blood pressure by up to ten percent. Remember that skim milk is further rich in potassium, offering 382 mg per serving.
Furthermore, skim milk works to reduce cholesterol and fat blockages; as you know, fat and cholesterol blocks contribute to higher blood pressure.
Avocadoes are rich in potassium, which is essential for overall body detox and assists in decreasing blood pressure. Furthermore, avocadoes offer a wealth of monounsaturated fats, vitamins, and phytonutrients.
Spinach is rich in folate, which contributes to a decrease in blood pressure levels. Furthermore, spinach is ripe with peptides, magnesium, and potassium, minerals that work to detox and regulate the blood’s salt crystal levels. Remember that salt crystals can build up in the blood and create blockages.
Garlic eliminates arterial fat deposits and prevents blockages and coronary heart disease. Furthermore, garlic creates stomach and intestine gas that works to lower blood pressure and relax arterial pressure.
Beans have incredible nutritional value and are rich in protein, fiber, iron, potassium and magnesium and other essential nutrients. Furthermore, one cup of beans has about 12 grams of fiber, which is half of the daily recommended intake for women. Research shows that beans may help you to loose weight as they are rich in fiber and help to keep you feeling full and satisfied for longer periods of time.
Almonds are a source of nutrients such as healthy fats, vitamins, and minerals that help to lower overall cholesterol and blood pressure. Regular consumption of almonds helps to decrease the ‘bad cholesterol’ (LDL) and increase the ‘good cholesterol’ (HDL). Furthermore, almonds work to fight cardiovascular diseases and diabetes, both of which contribute to high blood pressure.
Making the Cooking Oil Switch
Note that the American Heart Association recommends reducing intake of sodium and saturated fats. Therefore, butter and margarine should be avoided. Make a switch to the following cooking oils to lower your blood pressure and rejuvenate your healthful cooking.
1. Safflower Oil
Safflower oil is created from the spiny plate, and it offers just 9 percent saturated fat, 13 percent monounsaturated fat, and 78 polyunsaturated fat. It’s delicious utilized overtop of salads or when cooking vegetables.
2. Canola Oil
Canola oil is created from the rapeseed plant, and it offers just 7 percent saturated fats and a high amount of the good kind of fats: polyunsaturated.
3. Soybean Oil
Soybean oil offers only 13 percent saturated fat with a remarkable 61 percent of polyunsaturated fat.
4. Sunflower Oil
Sunflower oil is pulsing with vitamin E, which helps to normalize your blood pressure. Most people should intake at least 15 mg per day.
5. Olive Oil
Olive oil is high in good, monounsaturated fats, which works to alleviate high blood pressure and lower your risk of heart disease.
Herbal Remedies to Lower Blood Pressure
Look to the following herbs and supplements to understand how you can utilize them in your everyday cooking to add delicious flavor and lower your blood pressure. The following herbs have been shown to be especially effective in lowering blood pressure:
Look to cinnamon to decrease your blood pressure, especially if you have diabetes. Utilize the delicious spice in your coffee, on your cereal, or in your oatmeal for essential flavor.
Basil is easy to grow in your garden, and it lowers your blood pressure only a few hours after you eat it, giving your arteries a much-needed break.
Garlic allows your blood vessels to relax, allowing greater blood flow and better oxygenation to your body cells.
Cardamom is an Indian herb that lowers blood pressure. You can utilize it in stews, soups, and meat rubs for exciting flavor.
5. Celery Seed
Celery has been used by ancient Chinese civilization and has been shown to treat hypertension.
6. Cat’s Claw
Cat’s claw works to replenish the calcium channels in your body and decrease the severity of your hypertension.