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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

                      Freelance Writer and Marketing Consultant

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                      Last Updated on December 2, 2018

                      How to Flow Your Way to a More Productive Life

                      How to Flow Your Way to a More Productive Life

                      Ebb and flow. Contraction and expansion. Highs and lows. It’s all about the cycles of life.

                      The entire course of our life follows this up and down pattern of more and then less. Our days flow this way, each following a pattern of more energy, then less energy, more creativity and periods of greater focus bookended by moments of low energy when we cringe at the thought of one more meeting, one more call, one more sentence.

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                      The key is in understanding how to use the cycles of ebb and flow to our advantage. The ability to harness these fluctuations, understand how they affect our productivity and mood and then apply that knowledge as a tool to improve our lives is a valuable strategy that few individuals or corporations have mastered.

                      Here are a few simple steps to start using this strategy today:

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                      Review Your Past Flow

                      Take just a few minutes to look back at how your days and weeks have been unfolding. What time of the day are you the most focused? Do you prefer to be more social at certain times of the day? Do you have difficulty concentrating after lunch or are you energized? Are there days when you can’t seem to sit still at your desk and others when you could work on the same project for hours?

                      Do you see a pattern starting to emerge? Eventually you will discover a sort of map or schedule that charts your individual productivity levels during a given day or week.  That’s the first step. You’ll use this information to plan your days going forward.

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                      Schedule According to Your Flow Pattern

                      Look at the types of things you do each day…each week. What can you move around so that it’s a better fit for you? Can you suggest to your team that you schedule meetings for late morning if you can’t stand to be social first thing? Can you schedule detailed project work or highly creative tasks, like writing or designing when you are best able to focus? How about making sales calls or client meetings on days when you are the most social and leaving billing or reports until another time when you are able to close your door and do repetitive tasks.

                      Keep in mind that everyone is different and some things are out of our control. Do what you can. You might be surprised at just how flexible clients and managers can be when they understand that improving your productivity will result in better outcomes for them.

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                      Account for Big Picture Fluctuations

                      Look at the bigger picture. Consider what happens during different months or times during the year. Think about what is going on in the other parts of your life. When is the best time for you to take on a new project, role or responsibility? Take into account other commitments that zap your energy. Do you have a sick parent, a spouse who travels all the time or young children who demand all of your available time and energy?

                      We all know people who ignore all of this advice and yet seem to prosper and achieve wonderful success anyway, but they are usually the exception, not the rule. For most of us, this habitual tendency to force our bodies and our brains into patterns of working that undermine our productivity result in achieving less than desired results and adding more stress to our already overburdened lives.

                      Why not follow the ebb and flow of your life instead of fighting against it?

                        Featured photo credit: Nathan Dumlao via unsplash.com

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