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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 March 13, 2019

                      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                      Have you gotten into a rut before? Or are you in a rut right now?

                      You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

                      Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

                      1. Work on the small tasks.

                      When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

                      Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

                      2. Take a break from your work desk.

                      Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

                      Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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                      3. Upgrade yourself

                      Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

                      The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

                      4. Talk to a friend.

                      Talk to someone and get your mind off work for a while.

                      Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

                      5. Forget about trying to be perfect.

                      If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

                      Just start small. Do what you can, at your own pace. Let yourself make mistakes.

                      Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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                      6. Paint a vision to work towards.

                      If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

                      Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

                      Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

                      7. Read a book (or blog).

                      The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

                      Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

                      Check out the best selling books; those are generally packed with great wisdom.

                      8. Have a quick nap.

                      If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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                      9. Remember why you are doing this.

                      Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

                      What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

                      10. Find some competition.

                      Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

                      Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

                      11. Go exercise.

                      Since you are not making headway at work, might as well spend the time shaping yourself up.

                      Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

                      As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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                      Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

                      12. Take a good break.

                      Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

                      Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

                      Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

                      Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

                      More Resources About Getting out of a Rut

                      Featured photo credit: Joshua Earle via unsplash.com

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