High blood pressure is a very common occurrence these days. Many people suffer from it, but it doesn’t signify that you’ll have to take medications throughout your whole life. You can also use some natural remedies to decrease your blood pressure. The most important thing is to improve your diet.
Here are some warning signs high blood pressure can manifest:
- chest pains
- irregular heartbeat
- vision changes
- ear noise or buzzing
In case you’re one of the people who has been diagnosed with this problem, you have to pay attention and have a healthy special diet. This is the most important natural remedy that will also improve your complete health!
The High Blood Pressure Diet
According to a research, almost 50% of people who have high blood pressure can’t control their condition since they don’t have warning signs so that they could make some changes in their life.
The most important things you can do are to start exercising, decrease stress, use the prescribed medicines and eat healthy food.
The best type of food is fresh food as well as food cooked at home.
Here are some of the best foods that can help you decrease your blood pressure in a natural way:
Vegetables are abundant in vitamins and antioxidants, but they also contain very few calories, different electrolytes, vitamin K, vitamin C etc. There was also a particular research which showed that people who consumed a diet high in fresh plants and vegetables decreased their pressure significantly than people who didn’t eat fresh food.
Try to have 4 or 5 servings of different vegetables every day: kale, turnip greens, mustard greens and spinach are full of potassium and don’t contain calories!
It’s very important to consume fresh fruit and not canned fruits or juices. Fresh fruits contain different antioxidants, like resveratrol and flavonoids, as well as magnesium, potassium and fiber. You should intake from 2 to 4 servings a day. Include melon, kiwi, berries, apples, citrus fruits etc.
Include more meats from animals raised on pastures, cage-free eggs as well as seafood which was wild-caught and includes the omega-3 fatty acids that are anti-inflammatory: halibut, salmon and sardines. You should try to obtain 20 or 30% of your complete calories from proteins that are clean and lean. Only in this way, you’ll maintain your levels of energy. These are foods that will also help you build muscles, balance your levels of blood sugar and keep you full for a longer period of time.
Legumes and Beans
Include more adzuki beans, lentils, black beans and chickpeas which are full of antioxidants, B vitamins, protein and fiber. These are amazing for people who don’t intake much animal products and meat. They contain a small number of calories and sodium.
Before you consume them, leave them soaked overnight. They’ll be more digestible and healthier. Use them several times a week.
Healthy fats are mostly included in seeds and nuts. These also include fiber and protein. Some foods rich in these beneficial nutrients are extra virgin olive oil, coconut oil and avocados. If you consume them often, they’ll keep you satiated for a longer period of time and also stabilize your levels of blood sugar.
Healthy fats should comprise from 25 to 35% of your daily calories. In case you suffer from high blood pressure or high cholesterol, decrease your intake of saturated fats like butter or animal foods, as well as palm oil. Only in this way you’ll be able to prevent cardiovascular complications.
100% Whole Grains (Ideally Sprouted)
These grains are especially important if you want to decrease your levels of blood sugar. They contain different minerals, fiber, vitamins etc. Eat them moderately. Include: farro, brown rice, millet, amaranth, buckwheat, wheat berries, teff, quinoa and barley.
Consume from 6 to 8 servings of grains and try to intake the sprouted whole grains which are gluten-free.
Organic Dairy Products (Unsweetened)
You have to intake dairy products of high quality which are free of fat: yoghurt and milk. Try to find organic products which are raw and unsweetened, preferably the ones from A2 cows or goats.
Kefir and organic yogurt include very important probiotics, protein, calcium and different nutrients.
The DASH Diet Protocol
This diet, Dietary Approaches to Stop Hypertension or DASH diet for short, is the best plan according to numerous nutritionists that will help you decrease your blood pressure in a natural way. It was created in the USA. The basic thing is to decrease the unhealthy fats, refined grains, foods high in sodium, empty calories and intake more healthy foods.
This diet will help you decrease your high blood pressure, but also decrease the cholesterol, control diabetes, lose weight etc. Through this diet, you’ll intake foods rich in different nutrients like: protein, calcium, fiber, potassium and magnesium. They are amazing in the fight of the first signs of aging as well as to improve your complete health.
These are some of the foods you should include in this diet and regulate your high blood pressure:
- lean protein foods
- fresh fruits and vegetables rich in potassium that decrease the effects sodium has
- 100% whole grains
- low-fat dairy products (unsweetened and organic)
- healthy fats like avocado, olive oil, seeds and nuts
Tips for Lowered Blood Pressure
Some lifestyle changes as well as habits can help you decrease the high blood pressure.
Here are some tips on that:
Cook More at Home
This is a very important part of the DASH diet. Avoid foods from restaurants or packages. Prepare homemade food from fresh products full of nutrients that will help you control the blood pressure with nutrients like fiber, antioxidants, potassium etc.
Increase Fiber Consumption
More fiber will help you have a balanced appetite, but also decrease the fatigue, cravings, improve your digestion and treat different health problems. Eat fresh fruits and vegetables. You’ll also manage to manage your weight gain, decrease the levels of triglyceride, decrease diabetes, improve any digestive problem, reduce high cholesterol etc.
Lower The Intake Of Sodium
Packaged and processed foods are full of sodium which causes problems with the dilation of arteries, causes fluid retention and makes your blood pressure worse.
Get More Potassium
Cardiovascular problems as well as high blood pressure come from a diet rich in sodium. Potassium is very important as it helps you decrease the amount of sodium in your body. Find it in foods like avocados, dairy products, sweet potatoes, beans, green vegetables etc.
It is a mineral that will regulate your nerve impulses, the heartbeat rhythms, your digestive health and the muscle contractions. Low potassium in the body can narrow your arteries, cause problems with the with heart palpitations, increase fluid retention which causes poor circulation.
You have to drink plenty of water to balance your fluids, prevent fatigue and dehydration and beat cravings. Drink fresh water in great amounts and avoid soda, juices, sweetened tea or coffee. Drink more than 8 glasses every day.
Practice Portion Control
Don’t be afraid of this one. Try to focus on the intake of healthy foods. The cravings for unhealthy things will be gone soon. Mindful eating is very important. You have to control your portions, but that doesn’t mean that you won’t enjoy your favorite foods again. Your body needs to intake the healthy matters first and mindful eating is the best thing about that.
High Blood Pressure – Causes, Facts and Symptoms
The condition known as high blood pressure appears when an increased blood force is moving from your heart to the arteries, pushes their walls and causes numerous health problems. It’s sometimes natural to feel high blood pressure, for example when you exercise or feel stressed, but in case your condition is chronical, it will increase the risk of heart problems like: stroke, heart attack, kidney damage or diabetes.
Any pressure above 120/80 mmHg which is considered normal is called high blood pressure. Many factors can contribute to its appearance: great chronic stress, low intake of nutrients, obesity, a diet high in sodium, smoking, lack of exercising, a family history, other medical problems etc.
In some cases, the symptoms for high blood pressure aren’t present and doctors can’t notice them. You need to perform regular checkups to make sure that you’re healthy.
As we have mentioned previously, lifestyle changes and a diet rich in nutrients is the best thing you can do to decrease your high blood pressure. You have to be consistent and the difference will appear in only several months.
Sleep well, stop smoking, decrease stress, eat healthy food, drink a lot of water, exercise regularly and just try to manage your lifestyle and make it healthier.