7 Foods Proven to Lower Blood Pressure

Blood pressure is defined as the force that the blood applies on the arteries as it flows. Optimal blood pressure with respect to cardiovascular risk is less than 120/80 mm Hg (source: americanheart.org).

A person with a high blood pressure means that he or she has “Hypertension”. This is regarded as a silent killer and has no definite symptoms to watch out for. The best way to determine if you have a high blood pressure is to have your blood pressure checked on a regular basis.

If you have hypertension, consult your doctor right away for proper treatment. You would likely be advised to control your blood pressure by exercising more, lowering your salt intake, drinking alcohol in moderation, reduce stress, and avoiding foods that can trigger hypertension.

There are certain foods that you can take as supplement to lower your blood pressure. However, your doctor’s advice should still be strictly followed.

Here are 7 of our recommendations:

1. Celery 

– Celery is not only regarded as a supplement to lower blood pressure, it is also known to reduce weight. This vegetable contains a compound called 3-N-butyl-phthalide that has been tested to lower blood pressure; it also regulates blood flow by relaxing the muscles.

2. Skim milk  

– Skim milk is rich in calcium and vitamin D. Studies show that people with low calcium intakes have high rates of blood pressure. It is significant to achieve the daily calcium need of 1,000 mg. Lack of vitamin D, on the other hand, may increase the risk of high blood pressure. This was the latest study conducted by researchers from the University of Michigan (source: natural news ).

3. Garlic 

– Garlic is known to have plenty of health benefits. It can reduce bad cholesterol which is one factor of blood pressure. In China, it is used as a medicine in curing high blood pressure for Centuries.

4. Green leafy vegetables

  – Green leafy vegetables are usually high in Magnesium. It has been discovered from studies that a diet with low Magnesium has a high possibility for blood pressure to rise.

5. Banana 

– Banana is rich in potassium. Studies show that low potassium intake can be one of the reasons for blood pressure to rise. Regularly having foods that are rich in potassium (such as banana) can prevent blood pressure from rising.

6. Dark Chocolate

  – This isn’t a typographical error. According to JAMA (Journal of the medical association), a daily habitual low intake of dark chocolate can lower the blood pressure of an individual.

7. Fish 

– Omega-3 fatty acids plays a huge part in reducing high blood pressure and has other health benefits as well. This fatty acid can commonly be found in fatty fish such as mackerel and salmon. Although there are health benefits in fish, it is still recommended to cook the fish using less cooking oil as possible. Baking, steaming, and grilling are the 3 recommended methods.

This is just the tip of the iceberg. There are plenty of foods that can be eaten as supplement for high blood pressure.