Lucky 7: Top Foods that Help Lower Blood Pressure

In continuation on the DASH diet and hypertension, nutritionnourishment is looking at the Top 7 foods that help to lower blood pressure and improve health! Firstly we’ll take a look at hypertension…

High blood pressure, or hypertension, is a serious medical problem common in Australia and one of the leading causes of death. Hypertension is sometimes call the silent killer because by itself, it produces no symptoms. If you don’t get your blood pressure checked regularly, hypertension can often go unnoticed, and untreated for years.
Your diet can play a huge role in whether your have normal or high blood pressure. Dietary recommendations for lowering blood pressure include reducing your intake of fats, sodium, and alcohol. So keeping on the important topic of hypertension and the DASH diet, I thought I would highlight the Lucky 7 top foods that are good for high blood pressure.

Lucky #1
LEAFY GREENS
Foods high in potassium, and low in sodium are helpful in improving blood pressure and maintaing control. Leafy greens like romaine lettuce, kale, turnip greens, spinach and collard greens are high in potassium. Try to opt for organic and fresh when you can or frozen greens, as they contain just as many nutrients as they do when fresh and are easier to store.

Lucky #2
BERRIES
Berries, especially blueberries, are rich in natural compounds, or phytonutrients, called flavonoids. Scientific studies have found consuming these compounds may prevent hypertension and possible help reduce high blood pressure as well. Blueberries, raspberries and strawberries are easy to add to your diet by adding them to your cereal or making nutritious smoothies. Keep frozen berries on hand for a quick and healthy dessert.

Lucky #3
POTATOES
Yes Potatoes! They are high in both potassium and magnesium, two minerals that can help lower blood pressure. They are also high in fibre, which is necessary for an overall healthy diet. Instead of fattening and salty butters, try adding plain yoghurt or salsa for flavour.

Lucky #4
BEETS
Researchers have found that patients with high blood pressure saw significant imrpovements in blood pressure by drinking beetroot juice/ The study authors concluded that it was the nitrates in the juice that brought down the participants blood pressure within 24 hours! Beetroot is delicious when roasted or added to stir-fries, salads and stews.

Lucky #5
OATMEAL
High fibre, low-fat and low sodium foods are perfect for blood pressure control, and oatmeal is a superfood rich in fibre. On its own, oatmeal can be bland, so try adding berries, or yoghurt to sweeten it up.

Lucky #6
BANANAS
Bananas are a great way to add potassium to your diet as they are so versatile. Slice a banana onto your cereal, oatmeal, take take one to work for a quick snack.

Lucky #7
SKIM MILK
The DASH diet recommends increasing the amount of calcium-rich foods that you eat, and skim milk is an excellent source of calcium and low in fat. Sway your full-fat milk for skim milk, or try eating low-fat yoghurts. Just watch out for those high in sugar!

If your unsure if you have hypertension, or are worried about your health for any reason, please seek medical advice from your medical carer. Great news, It has now become routine for Gps to take blood pressure with every patient.

I’ve posted some links below for further research in the DASH diet, hypertension and blood pressure health.

http://www.bupa.com.au/health-and-wellness/health-information/az-health-information/high-blood-pressure-hypertension

http://heartfoundation.org.au/for-professionals/clinical-information/hypertension

http://dashdiet.org/default.asp

https://www.nhlbi.nih.gov/health/health-topics/topics/dash

https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55_australian_dietary_guidelines.pdf

Healthiest Regards

nutritionnourishment

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