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An Alternative to Medication: 10 Foods That Lower Blood Pressure Organically

An Alternative to Medication: 10 Foods That Lower Blood Pressure Organically

What are you doing to lower your blood pressure?

  • Are you handing over your paycheck to doctors and pharmacists?
  • Are you sacrificing the tastes of your favorite foods?
  • Are you missing out on some of your favorite activities?

If you are suffering from high blood pressure, or have been recently diagnosed with high blood pressure, your life will never be the same.

High blood pressure is a serious health issue that requires many lifestyle changes and treatments to control. It’s not something you can – or should – ignore, and it’s certainly not to taken lightly.

But while doctors and medications can help you lower your blood pressure, it’s ultimately up to you to make changes to your health that will keep your blood pressure in check.

Your doctor may have told you to avoid certain foods that contribute to high blood pressure, but you might not realize that there are foods that lower blood pressure, too. And if lowering your blood pressure is important to you, then, by all means, you should be eating these foods.

Diet is Better Than Reliance on Medication

While many folks marvel at the wonders of modern medicine, you should know that no medication is completely risk-proof. Many medicines used to lower blood pressure often tack on some unpleasant side effects, like diarrhea, constipation, erectile dysfunction, lack of energy, dizziness, cough, vomiting, headache, weight loss, or weight gain. Each of these side effects may need additional treatment measures, which means more doctor visits, possibly more medications, and certainly more money.

If you face high blood pressure, you may not realize that you have other management options outside of expensive medical treatment.

You may already know to avoid certain foods that can elevate your blood pressure, like salty foods, alcohol, processed meat, and coffee. But adding the right foods, such as those rich in potassium, calcium, and magnesium, can help you lower your blood pressure naturally without the drastic side effects of blood pressure medication.

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How Diets Lower Our Blood Pressure as Studies Show

  • Eating potassium helps your kidneys purge your body of excess sodium, one of the major culprits of high blood pressure.
  • Calcium helps blood vessels contract and expand, and not having enough calcium can tighten artery walls. It also helps balance your body’s sodium supply.
  • Magnesium helps calcium and potassium to pass through cell walls. Studies show that low magnesium levels can up the chance of a heart attack by 60%. [1]

10 All-Star Foods That Lower Blood Pressure

Now, that’s not to say that you should not take medication the doctor prescribed. But eating foods that lower blood pressure give you an additional means of taking control of your health that could give you the results you need quicker than medication alone.

Below you shall see 10 foods that help lower blood pressure.

1. Flaxseed

    Studies have proven that flaxseed can successfully lower blood pressure. Flaxseed doesn’t taste like much, which makes it great to sprinkle some on just about anything from salads to soups to sandwiches and more [2].

    Try flax seed in these delicious chocolate-cherry snack bars.

    2. Fresh Leafy Greens

      Foods like fresh kale, arugula, turnip greens, romaine lettuce, and spinach are naturally high in potassium. Avoid eating canned greens, like spinach and turnip greens, because these usually have added salt.

      This smoothie recipe combines fresh greens with calcium-rich yogurt for a tasty breakfast treat.

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      3. Red Beets

        High in nitric oxide, red beets can help open blood vessels to lower blood pressure. In addition, research shows that the nitrates in beet juice successfully lowered blood pressure in participants in just 24 hours [3].

        Try this easy recipe for a roasted beets salad.

        4. White Beans

          Just one cup of white beans, like cannellini beans or navy beans, can give you 13% of your calcium, 30% of your magnesium, and 24% of your potassium each day. Make sure you choose a no-salt canned variety if you don’t want to cook dry beans.

          Try this heart-healthy white bean chicken chili.

          5. Yogurt

            Yogurt is packed with calcium – you can get almost half of your daily servings in just one cup! It also contains 12% of the magnesium and 18% of the potassium your body needs.

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            Make your own fat-free Greek yogurt at home.

            6. Bananas

              Bananas have long been known as a source for potassium, but they also contain a fair amount of magnesium and calcium.

              Try this heart-healthy banana bread recipe.

              7. Quinoa

                This whole grain packs 15% of your daily magnesium, along with 1.5% the calcium and 4.5% of the potassium you need. It’s also gluten-free.

                Try this basic quinoa recipe.

                8. Broccoli

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                  Broccoli packs the potassium-calcium-magnesium trifecta in every stalk.

                  Try one of these 3 recipes that are chock full of broccoli goodness.

                  9. Skim Milk

                    Smothered in calcium, you can do your body good with a glass or two of skim milk each day. The Vitamin D and calcium work together to help lower blood pressure by 3 to 10 percent [4].

                    Try this morning smoothie recipe that uses skim milk and other heart-healthy ingredients.

                    10. Sunflower Seeds

                      These tiny seeds provide a great source of magnesium. Just make sure you buy the unsalted kind, since you want to minimize your salt intake.

                      Add to any salad, or try this extraordinary recipe for Sunflower Chive Cheese Cucumber Bites.

                      Let’s Embrace Health with a Good Diet! 

                      Adding these 10 foods that lower blood pressure to your diet may be the extra health boost your body needs to fight back against blood pressure issues.

                      Reference

                      More by this author

                      Alli Hill

                      Lifestyle Writer and Marketing Consultant

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                      Last Updated on March 24, 2021

                      8 Smart Home Gadgets You Need in Your House

                      8 Smart Home Gadgets You Need in Your House

                      We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

                      On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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                      Take a look at some of the most popular “smart gadgets” on the market:

                      1. Smart Door Locks

                      A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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                      2. Smart Kitchen Tools

                      Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

                      3. Mini Home Speaker Play:1

                      If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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                      4. Wi-Fi Security Cameras

                      These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

                      5. Nest Thermostat

                      This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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                      6. Smart Lighting

                      Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

                      7. Google Chromecast Ultra

                      Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

                      8. Canary

                      This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

                      Featured photo credit: Karolina via kaboompics.com

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