Advertising
Advertising

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.

Advertising

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.

      Advertising

      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.

            Advertising

            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

                Advertising

                  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

                      An Alternative to Medication: 10 Foods That Lower Blood Pressure Organically Successful People Make Self-Learning Their Daily Habit By Using These 20 Apps You Don’t Need Vitamin Pills; You Just Need to Recognize These 10 Fiber-Rich Organic Foods A Good Reference Letter Is the Best Gift for the Person You Value Your Cover Letter Didn’t Bore the Employer, You Did

                      Trending in Health

                      111 Health Benefits of Black Tea that You Didn’t Know About 210 Benefits of Sleeping Naked You Probably Didn’t Know 311 Benefits of Almond Milk You Didn’t Know About 4Poor Sleep Quality Comes from All the Things You Do Since Morning 5Sleeping Too Much but Still Exhausted? Why You Can’t Sleep Well At Night

                      Read Next

                      Advertising
                      Advertising

                      Last Updated on August 20, 2018

                      35 Anniversary Ideas to Bring You Closer Together

                      35 Anniversary Ideas to Bring You Closer Together

                      Every mature relationship has had a less-than-memorable anniversary. Maybe one of you forgot, or both of you got busy with work, kids, family issues, or something else. Whatever happened, the day came and went without fanfare. And neither of you seemed to notice or much care.

                      But for the health of any relationship, it’s important to make important days feel special. Anniversaries offer the wonderful opportunity to relive beautiful memories, practice gratefulness for your partner, and to show your love and strengthen your bond. Make this year’s anniversary with your significant other something special  — one that will bring you closer together.

                      Advertising

                      The best way to create a memorable anniversary is to do something new and different together as a couple. Stretch yourselves a bit.

                      Advertising

                      While boredom can silently kill a relationship, new experiences reinforce the shared bond you already have and create strong new memories. Just think back to the most significant memories you have right now with your spouse and imagine what new ones you can create!

                      Advertising

                      While you enjoy your chosen anniversary activity, be sure to keep a positive attitude and make your partner happy too on that day. Leave all arguments and day to day detail behind. Just celebrate your relationship. Whether you’re going to spend the day together at home, getting away, or having a wild and crazy new experience together, you can have your best anniversary yet!

                      If You’re Staying In

                      1. Spend an evening with no technology, just the two of you and maybe a board game. It’s hard to keep ourselves away from our computers and smartphones long enough to have a meaningful conversation. Make a rule not to use your tech and you’ll rekindle your relationship!
                      2. Make wine or beer together. If you enjoy drinking together, this is a fun activity to try together. Just remember to buy the necessary equipment ahead of time.
                      3. Learn something new about each other. With an open mind, try asking some of the New York Times’ 36 questions that lead to love. They’ll help spark intimacy and will lead to some really honest moments.
                      4. Have a lazy day. Breakfasts in bed, spend all day in bed talking and napping. Follow breakfast with champagne and dessert! If you feel like getting more active, cook together or play some games. Here’re some simple breakfast ideas for you.
                        • Learn to dance at home. This is best for those active couples who work out together and also enjoy learning something new together. Just go on Youtube to find any music with dance tutorials and learn together.
                        • Visit model homes or open houses and plan your dream home.
                        • Have a special dessert – champagne and chocolate covered strawberries. Having an unusual treat makes a day feel extra special. If you want to make the dessert really special, try these tasty dessert recipes.
                        • Create a playlist of your favorite songs as a couple. Choose songs that tell your story, and songs that you bonded over throughout your relationships. Here’re some love songs ideas for your inspirations.
                          • Write your love story. Write it together or ave each of you write your own and then bring them together in an interesting, both sides of the story format.
                          • Get a fondue pot. Fondue is a fun way to enjoy melted cheeses (for savory items) and melted chocolate (for sweeter treats).
                          • Decorate! Turn your home into a dressed-up french cottage, a sophisticated restaurant, or simply with flowers. The different ambience will immediately change the feel of your home and make it feel like a staycation.
                            • Talk about the future together. It might sound simple and everyday, but imagining how you want to spend your retirement together, or planning future trips can be exciting and romantic.

                            If You Want to Get Away

                            1. Take a day trip together to your favorite spot. If you live in a city, it can be incredibly refreshing to get away for an afternoon and drink in the outdoors.
                            2. Go on a scenic drive and stop at a wine and cheese bar. Or, if you’re lucky enough to have lots of options where you live, try a brewpub. There are tons of small craft breweries with fantastic food options too.
                            3. Go camping. Relatively affordable and, if the weather’s right, beautiful and romantic.
                              • Take an overnight backpacking trip. For the more adventurous couples, backpacking is an even more intense way to challenge yourself physically while becoming one with nature.
                              • Take a wine tasting tour. If you live on the West Coast or in the Northeast, take a drive to the nearest winery. Many offer relatively inexpensive tastings and deals if you purchase a certain amount.
                              • Take a scenic train trip. Taking the train means less stress traveling: nobody has to drive, you don’t have to stop for breaks every few hours, and you can sleep if you need to!
                              • Save up for a destination vacation. What better time than your anniversary to enjoy the beach at a beautiful resort?
                              • Explore a new city. Whether you’re on a budget or have a lot saved up, you can have a great time just exploring an unfamiliar town.
                              • Rent a cabin for a weekend away, in the woods or next to a lake or ocean. If you like the outdoors but can only take so much nature, try glamping.
                                • Go on a retreat. Yoga retreats, meditation retreats, beautiful natural surroundings … they’re all the rage. Search for centeredness and calm with your partner.
                                • Spend a day at a food festival. Many cities have fun and affordable food festivals, occasionally based on a theme. Check out your town’s (or a nearby city) calendar for inspiration!

                                New & Exciting Experiences

                                1. Go spelunking. Dark, damp, and utterly exciting!
                                2. Go on a hot air balloon ride. Because the basket is relatively small, this can be a romantic and deeply personal – and yet thrilling –
                                  experience.
                                  • Try sky diving. If you and you S.O. are real thrill-seekers, sky diving can really push you to the edge!
                                  • Explore the underwater world by snorkeling or scuba diving. This may take you far away from where you normally live and work, which is an added bonus.
                                  • Experience white water rafting.
                                  • Drive or hike to the highest spot nearby for a new view of the world. America has tons of beautiful mountains where challenging hikes (or drives) can deliver breathtaking views.
                                  • Take a craft or cooking class. Up your craft skills or food  making skills, and enjoy something new!
                                    • Take a wine and painting class today. These classes are easily found these days and even a beginning painter can create a nice painting. Challenging but relaxing, fun, and you get to go home with some artwork!
                                    • Learn to salsa dance. Dancing is a fantastic way to actively get closer and coordinate physically with one another.
                                      • Visit a nearby festival you’ve always wanted to go to. Have fun and let go with fellow audience-members!
                                      • Spend the day at an amusement park together. Laugh and carry on like teenagers.
                                      • Meet new people! At a restaurant, concert, or class, make it a point to meet new friends. Striking up conversation with someone you don’t know – but with whom you have shared interests – can be an adventurous and rewarding experience.

                                      Whether your budget is big or small, and whether you have a little or a ton of time together, focus on each other. There are tons of options, in terms of location, level of physical activity, and cost. You can make the day special in a way that’s right for you!

                                      Featured photo credit: Photo by Taylor L. Spurgeon on Unsplash via unsplash.com

                                      Advertising

                                      Read Next