5 Superfoods to Alleviate Blood Pressure Naturally
Life nowadays has become increasingly hectic. If you feel like work commitments, family obligations, and relationships have made it harder and harder to exercise regularly and eat healthy all the time, you’re not alone. In fact, a rise in lifestyle diseases like obesity, high blood pressure, and diabetes is evidence that on average people are not getting the exercise and nutrition they need.
Research has shown that 1 in every 3 American adults has been diagnosed with high blood pressure. While this may be alarming, the good news is that with a bit of awareness, motivation, and dedication to improving your diet and exercise habits, you have the power to lower your high blood pressure (and live longer!). Get started with this quick list of 5 superfoods that can help:
Mangoes are a great source of both fiber and beta-carotene, which have been deemed effective at lowering blood pressure. Moreover, as mentined on Fitness and power, mangoes are rich in potassium, magnesium, iron, fiber, phosphorus, and vitamin K. Research conducted by scientists from Oklahoma State University and Texas A&M University has shown that the high levels of potassium and magnesium can play a huge role in lowering your blood pressure significantly.
It may sound fishy, but it turns out that salmon is loaded with heart-healthy omega-3 fatty acids which can help lower your risk of heart disease as well as lower triglycerides (which scientists link to bad cholesterol) and may also help in reducing inflammation. Less inflammation and cholesterol build-up in your blood vessels means more room for blood to circulate, thus lower blood pressure.
An apple a day keeps the doctor away, especially for those having trouble maintaining a healthy blood pressure. Apples are loaded with quercetin, a flavonoid found in key superfoods like green tea, kale, and blueberries and has been deemed an effective antihypertensive from a study published back in 2009. Apples are also packed with OPC quercetin which is considered a natural supplement for lowering blood pressure.
Beat-the-heat this summer with delicious watermelons. Not only are they juicy and satisfying, but they are also a great source of vitamin C and lycopene, which can help dip your high blood pressure and get it back into doctor-approved territory. Researchers at The Florida State University found that regular consumption of watermelon had vasodilation effects which could help prehypertensive adults avoid full-blown hypertension later in life.
It doesn’t technically qualify as “food” since it’s more of a beverage, but green tea, which is not only famous for detoxification and helping you lose weight, is loaded with a powerful array of compounds and antioxidants unrivaled by any other food. A particular green tea polyphenol, known as catechin, has been shown to improve the body’s blood flow and regulate blood pressure.
If you are considering upgrading your diet with these superfoods or making any changes to your diet, don’t miss out on this handy blood pressure chart which can help you monitor your health and improvements in your blood pressure. While these superfoods can help, they are no cheat sheet, and it is always advisable to consult with your doctor before embarking on a new diet.