High blood pressure has become a frequent problem, but it can quickly escalate into a significant health concern. Hypertension is a condition in which the walls of your blood vessels have lost their suppleness and ability to expand freely.
Because your blood vessels are narrowed, you’re more likely to have heart disease, heart attacks, strokes, and aneurysms. An aneurysm is a blood vessel that has a bulge in it. An aneurysm is particularly dangerous because it can rupture and cause internal bleeding, resulting in a hemorrhagic stroke. This is frequently fatal.
Diet, as with most chronic conditions, plays a significant effect in whether or not you develop high blood pressure. Indeed, what you eat and drink—or don’t eat and drink—has a considerably greater impact on your health than heredity. High blood pressure can be caused by a diet high in sugar, vegetable seed oils, processed foods, and alcohol. Certain foods heavy in antioxidants, vitamins, and minerals, on the other hand, can help decrease blood pressure.
Foods Containing Magnesium and Potassium
Magnesium and potassium are abundant in colorful fruits, vegetables, seeds, and nuts. Magnesium is essential for over 300 bodily functions, including the relaxation of blood vessel walls. Numerous studies have found a direct physiological link between magnesium levels and hypertension.
Both potassium and magnesium are essential blood electrolytes that help to maintain proper fluid levels in the body and cells. Magnesium and potassium should both be considered as supplements for anyone who has high blood pressure.
Potassium is readily available in almost all fruits and vegetables, so eating a variety of colorful fruits and vegetables should meet the majority of your potassium requirements. A diet high in potassium and magnesium has been shown to significantly lower blood pressure.
Including greens in your morning smoothie or eating a colorful salad of a variety of vegetables every day will help lower your blood pressure and contribute to your overall health.
Foods that are anti-oxidant and anti-inflammatory
Curcumin–the active ingredient in turmeric–is regarded as one of nature’s most potent anti-inflammatory supplements. Many studies have shown that curcumin is extremely beneficial to the heart and blood vessels, aiding in the prevention of heart attacks and lowering blood pressure.
In fact, turmeric is as effective as prescription blood pressure medication in some ways. Turmeric also acts as an anti-inflammatory in the blood vessels, which aids in blood pressure reduction.
Beets—Beets, particularly red beets, have been found to be high in nitric oxide. This substance reduces resistance in blood vessels, allowing them to relax and increase blood flow while decreasing blood pressure.
According to one study published in Nitric Oxide and another in Hypertension, diets that include regular consumption of beets or beet juice can significantly lower blood pressure while increasing oxygen delivery to the entire body and improving blood vessel health.
You may have heard of people taking “nitroglycerin” to treat chest pain and heart attacks. This medication contains the same compound found in beets, which helps to relax blood vessels and improve circulation.
According to a study published in The American Journal of Clinical Nutrition, kohlrabi, celery and celery root, watercress, leeks, parsley, arugula, spinach, and turnips also contain high levels of nitric oxide.
Tomatoes—Tomatoes can help you live longer by lowering your blood pressure. Lycopene, a powerful anti-inflammatory and antioxidant found in tomatoes, is known to protect the cardiovascular system, bone health, and prevent cancer.
Several studies have found a strong link between lycopene levels and heart disease. The Physicians Health Study found that men with higher lycopene levels in their blood had a nearly 40% lower risk of stroke. Lycopene is also responsible for lowering cholesterol, so eating foods high in lycopene helps to lower LDL cholesterol.
Ginger – Fresh ginger is a superfood for heart health, improved circulation, cholesterol levels, and blood pressure. Ginger reduces blood pressure in a variety of ways. For one thing, it works as a natural calcium channel blocker, similar to some blood pressure medications, and it also works as an ACE inhibitor, like other types of blood pressure medication.
A study of over 4,000 people discovered that people who consumed 2-4 grams of ginger per day had the lowest risk of developing high blood pressure. And the great thing about ginger is that it’s delicious, zingy, and adds a ton of flavor to dishes, smoothies, and drinks.
Avocado – Avocados may also help with your high blood pressure. Avocados are high in oleic acid, which is also found in olive oil. Oleic acid has been shown to lower blood pressure and cholesterol levels.
Avocados are also high in potassium, magnesium, and folate, all of which are beneficial to the heart and blood vessels. Avocados are also high in antioxidants, which help to reduce inflammation in the body, including the blood vessels. Avocados are also high in vitamin A, K, B, and E, as well as fiber. Avocados can be added to smoothies, salads, and dressings.
Pomegranate — Pomegranate has incredible antioxidant power, with antioxidant, anti-inflammatory, and anti-cancer properties. Pomegranate is another natural food with medicinal properties that does not have the negative side effects that some medications do.
Pomegranates are excellent for addressing any inflammation-related health issue. Pomegranates contain polyphenols, which are extremely powerful antioxidants and anti-inflammatory agents. Pomegranate juice has more antioxidants than red wine and green tea combined.
One of the most significant advantages of pomegranate is its ability to naturally lower blood pressure. Pomegranate has been shown in scientific studies to have significant blood pressure-lowering properties. Pomegranate relaxes blood vessels, allowing for better blood flow.
Pomegranates are delicious, but they can be difficult to eat. Pomegranate juice works well, but make sure it’s 100 percent pure and has no added sugar.
Green Tea – Green tea is well-known for its health benefits, but did you know it also has a medicine-like effect on blood pressure?
Green tea contains potent polyphenol antioxidants that have been linked to a variety of health benefits. EGCG, one of green tea’s active ingredients, aids in the treatment of a number of diseases and health conditions. EGCG has also been shown in studies to be beneficial in the prevention of arteriosclerosis, blood clots, heart attacks, and strokes, owing to its ability to relax blood vessels and improve blood flow.
While organic green tea is beneficial to health, matcha green tea has up to 100 times the EGCG content of regular green tea.
Green tea also helps to fight cancer, reduce inflammation, promote healthy digestion, and improve concentration. Green tea is high in antioxidants and also contains vitamins A, D, E, C, B, B5, H, and K, as well as manganese and other minerals like zinc, chromium, and selenium.
Important Information Regarding High Blood Pressure
High blood pressure can be difficult to detect because it has no obvious symptoms. Many people have high blood pressure and are unaware of it. When blood pressure becomes dangerously high, it is classified as a medical emergency.
Severe hypertension can manifest as the following signs and symptoms:
- Severe chest pain
- Severe headache, accompanied by confusion and blurred vision
- Nausea and vomiting
- Severe anxiety
- Shortness of breath
- Seizures
- Unresponsiveness
This is a medical emergency, and you should call your doctor or go to an urgent care center right away. Strokes and aneurysms are medical complications of a hypertensive crisis. Check your blood pressure on a regular basis.
Lowering Blood Pressure Smoothie with beets, apples, carrots, and ginger….
This amazing blood pressure-lowering healthy, delicious Beet-Apple-Carrot smoothie is loaded with magnesium, potassium, nitric oxide, lycopene, antioxidants, vitamins, minerals, and beneficial bacteria:
- ½ large fresh raw beet or 1 whole small to medium beet, chopped or grated
- 1 medium sized carrot, chopped or grated
- 1 thumb-sized (more or less) piece of fresh ginger, chopped
- ½ green organic Granny Smith apple
- 1 big handful fresh, raw, organic spinach
- 1 ginger kombucha or sparkling water
- Handful of ice
Blend and drink this refreshing beverage as often as you like!