High Blood Pressure: The 3 Best Staple Foods to Lower BP.
High blood pressure is a condition that occurs when your heart pumps harder and faster than normal to supply enough blood to all parts of your body. High blood pressure can be caused by an underlying medical condition, but in many cases, it's preventable and controllable with lifestyle changes and medication. The three most effective foods for lowering high blood pressure are:
-Fiber-rich foods such as oatmeal or beans
-Phytochemicals such as fruits and vegetables
-Omega 3 fatty acids found in fatty fish such as salmon
Take a look at this post to learn more.
The Importance of Healthy Diet
High blood pressure is a condition in which your heart pumps harder and faster than normal to pump enough blood to all parts of the body. This can be caused by an underlying medical condition, but in many cases, it's preventable and controllable when lifestyle changes and medication are made. The three most effective foods for lowering high blood pressure are:
-Fiber-rich foods such as oatmeal or beans
-Phytochemicals such as fruits and vegetables
-Omega 3 fatty acids found in fatty fish such as salmon
Take a look at this post to learn more!
Eating Right for Your Blood Pressure
High blood pressure is a condition that occurs when your heart pumps harder and faster than normal to supply enough blood to all parts of your body. High blood pressure can be caused by an underlying medical condition, but in many cases, it's preventable and controllable with lifestyle changes and medication. The three most effective foods for lowering high blood pressure are:
-Fiber-rich foods such as oatmeal or beans
-Phytochemicals such as fruits and vegetables
-Omega 3 fatty acids found in fatty fish such as salmon
Take a look at this post to learn more.
How to Lower BP with Food
If you have high blood pressure, your heart is working harder and faster than it should be to deliver enough blood to all parts of your body. High blood pressure can be caused by an underlying medical condition, but in many cases, it's preventable and controllable with lifestyle changes and medication.
High blood pressure often goes hand-in-hand with other conditions, such as diabetes, so the best way to lower your BP is to make certain to maintain a healthy diet. Eating a balanced diet rich in fiber, phytochemicals, omega 3 fatty acids found in fatty fish like salmon, and other foods will help keep your BP under control.
Here are three examples of foods that can help lower high blood pressure:
1) Oatmeal - It's high in fiber, which promotes weight loss. Studies have also shown that oatmeal can lower cholesterol levels which are linked to high BP.
2) Beans - They're low in fat but still contain plenty of protein. They're also full of soluble fiber which helps with weight loss and lowers cholesterol levels.
3) Fruits and vegetables - These are high in antioxidants which can reduce inflammation in the body, protect against cancer-causing chemicals, and lower the risk for
Fiber-Rich Foods
Fiber-rich foods are one of the best food groups for maintaining low blood pressure. Why? Fiber helps to lower blood pressure by binding with cholesterol in the digestive tract and eliminating it from the body before it can be absorbed. Fiber also slows digestion, which can help reduce the spikes in blood sugar that often contribute to high blood pressure.
One cup of oatmeal contains 6 grams of fiber, whereas one cup of white rice only contains 2.5 grams. Pick a grain rich in fiber like oatmeal or brown rice instead of white rice when preparing breakfast for better heart health!
Phytochemicals
Phytochemicals are plant-based chemicals that may protect your body from some cancers and other diseases. They also help regulate blood pressure.
In the study, researchers found that people who ate just two servings of fruit or vegetables a day had lower blood pressure than those who ate less than one serving per day.
This is because phytochemicals—or plant-based chemicals—found in foods like fruits and vegetables can protect your body from some cancers and lower your high blood pressure.
Phytochemicals, such as flavonoids and carotenoids, are antioxidants that help reduce inflammation in the body. These antioxidants may play a major role in reducing chronic disease risk, improving heart health, and lowering blood pressure.
So what does this mean for your diet? You should include at least two servings of fruit or vegetables each day to maintain healthy blood pressure levels!
Omega-3s
There are three main types of omega-3s: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
The first type, ALA, is found primarily in plant sources like walnuts, soybeans, and flaxseed. EPA is the second type of omega-3 fatty acid that's important for cardiovascular health. You can find it primarily in fish such as anchovies, salmon, and mackerel. The third type of omega-3s is DHA which is primarily found in algae, seaweed, and seafood like clams and oysters.
Different foods offer different types of omega-3s. For example, salmon provides both EPA and DHA while clams provide mostly DHA.
Conclusion
High blood pressure is a cause for concern. But it doesn’t have to stay that way. By making a few diet changes, you can lower your blood pressure and live a healthier, happier life.
Start by following a healthy diet rich in fiber, phytochemicals, and omega-3s. These three staples can help lower your blood pressure naturally, without having to resort to medication—and still enjoy tasty meals.
You’ve taken the first step toward better health. Now keep going with these three high blood pressure staples.