High blood pressure (hypertension) is a common serious health problem. Over time, it can cause blood vessel damage which can lead to kidney disease, stroke, heart disease and other problems. Your diet plays an important role in whether you have normal or high blood pressure. Dietary suggests for lowering blood pressure, like the Dietary Approaches to Stop Hypertension (DASH) diet, include decreasing your intake of fat, alcohol and sodium. The DASH guidelines also recommend eating more foods rich in calcium, potassium, and magnesium. In this article, VKool.com will show you top 28 natural foods to reduce high blood pressure fast. The writing collected a list of foods for reducing high blood pressure from reliable sources. However, it is not intended to give medical advice and it is solely for the informational purpose. Keep reading this writing to learn these 28 foods to reduce high blood pressure!
Top 28 Natural Foods To Reduce High Blood Pressure Fast You Should Know
Bananas that help your digestion also help reduce high blood pressure fast. Looking for the natural foods to reduce high blood pressure, you should not pass bananas.
One medium banana provides 8% of the magnesium, 12% of the potassium, and 1% of the calcium you need every day. You do not need to toss the soft bananas when their skin turns brown. Bag, freeze and peel for use in smoothies.
2. White Beans
White beans are one of the best foods to reduce high blood pressure. A cup of the beans provides 24% of the potassium, 30% of the magnesium, and 13% of the calcium you need every day. For best results, you can use the comfort food in side soups, entrées and dishes. As one meatless source of protein, this bean is a great option for vegetarians. Choose no-salt added white beans and cook dried beans entire night in a slow cooker.
3. Fat-Free Plain Yogurt
One of the effective foods to reduce high blood pressure is using fat free plain yogurt. Fat-free plain yogurt (one cup) provides 18% of the potassium, 12% of the magnesium and 49% of the calcium you need every day. Creamy and cool, yogurt is one star ingredient in salad dressings and sauces, mineral-rich breakfasts, and even in entrées.
4. Pork Tenderloin
Generally, 3 ounces of pork tenderloin will provide 15% of the potassium and 6% of the magnesium you need every day. The lean cut provides plenty of satisfaction and meaty flavor without the overload of the saturated fat seen in fattier types of pork and beef. You can store leftovers in your refrigerator, cook larger tenderloins or freezer for fast weeknight meals.
Tilapia is also one of the best natural foods to reduce high blood pressure. Four ounces of tilapia will provide 8% of the potassium and 8% of the magnesium you need every day. The mild white fish is readily available year-round in fish stores and supermarkets, as frozen fillets or fresh. You can bake it, sauté it and roast it, flavor it with many seasonings, and top it with mineral-high kiwi-avocado salsa.
Using kiwifruit is considered as one of the greatest foods to reduce high blood pressure. One kiwifruit provides 9% of the potassium, 7% of the magnesium, and 2% of the calcium you need every day. This fruit is available year-round in the supermarkets.
7. Nectarines And Peaches
One medium nectarine or peach provides 8% of the potassium, 3% of the magnesium, and 1% of the calcium you need every day. Especially, frozen slices of unsweetened peach are one great alternative to fresh nectarines and peaches.
A cup of kale, cooked or raw, provides 9% of the potassium, 6% of the magnesium, and 9% of the calcium you need every day. Low in calories, it is widely considered one superfood because it has a big dose of alpha-linolenic acid and cell-protecting antioxidants as well, one plant-based good fat which cools inflammation.
9. Red Bell Pepper
Seeking the natural foods to reduce high blood pressure, red bell pepper is one of the top choices for you. Red bell pepper (one cup) provides 9% of the potassium, 4% of the magnesium, and 1% of the calcium you need every day. This food keeps in your refrigerator for up to ten days. You should store wrapped in one slightly damp paper towel thus they don’t dry out.
Broccoli is also in the list of best foods to reduce high blood pressure. A cup of cooked broccoli will provide 14% of the potassium, 8% of the magnesium, and 6% of the calcium you need every day. The cruciferous veggie is also one famous source of cancer-combating phytonutrients called glucosinolates. Generally, you may substitute frozen broccoli in various side dishes and cooked entrées.
Learn more: 16 Health And Nutritional Advantages Of Broccoli
11. Sweet Potato
Sweet potato is a great for many health problems, especially for high blood pressure.
A medium sweet potato with its skin provides 15% of the potassium (ten percents without the skin), 8% of the magnesium (seven percent without the skin), and 4% of the calcium you need every day. Sweet potatoes are one great addition to smoothies.
½ cup of cooked quinoa will provides 4.5% of the potassium, 15% of the magnesium, and 1.5% of the calcium you need every day. This rich-protein whole grain contains a mild yet nutty flavor, has many health-protecting phytonutrients and an impressive amount of the magnesium.
Avocado is also considered among one of the best foods to reduce high blood pressure.
1/2 of an avocado provides 10% of the potassium, 5% of the magnesium, and 1% of the calcium you need every day. In addition to heart-healthy monounsaturated fats and pressure-soothing minerals, avocados have health-promoting carotenoids.
One of the most excellent foods to reduce high blood pressure is using berries. Berries, especially blueberries, are high in natural compounds known flavonoids. Consuming these compounds can prevent high blood pressure, and possibly help to lower it as well.
Strawberries, blueberries, and raspberries are easy to include to your diet. You just need to put them on the cereal every morning. You can keep frozen berries on your hand for a healthful and quick dessert.
Potatoes are high in both magnesium and potassium, two minerals which can help to reduce your blood pressure. In addition, they are rich in fiber, which is essential for your overall healthy diet. You can enjoy one baked potato as centerpiece of the dinner. Instead of salty and fattening butter and sour cream, you should try adding salsa or plain yogurt for flavor.
16. Skim Milk
Skim milk is a great source of calcium and also is low in fat. Swap out the higher-fat milk for the skim milk, or if you do not care for milk, eat more non-fat or low-fat yogurt. You just watch out for those which are high in sugar.
Low-fat, low-sodium and high-fiber foods are just what kind of foods you want to find to reduce high blood pressure, and oatmeal fits bill. Using oatmeal for the breakfast is a great method to charge up for all the day.
18. Sweet And Savory Cinnamon
There are a lot of great ways to use cinnamon which don’t involve desserts. Simply, you can stir it into chili and stews, and even in stick form, sprinkle this on oatmeal, use it to hot cocoa and flavor coffee.
19. Fresh Fish
Fish is one of the best foods to reduce high blood pressure. Fish is a powerful source of lean protein, as well as some varieties like trout are high in vitamin D that has been shown to help in lowering blood pressure. One fresh fish fillet only needs minimal preparation. You can hold it a low-sodium food by sprinkling it with the cracked black pepper, brushing on some olive oil, and grilling or baking it for a couple of minutes — it’s flavorful and easy.
20. Nutrient-Packed Lima Beans
Limas are a great source of protein and fiber. Plus, they are higher in potassium than several of their counterparts, which make them a good option for a diet for reducing high blood pressure. In order to serve lima beans, you simply boil them till tender in water; later combine them with low-sodium broth and vegetables for a serve cold or hearty soup, marinated in a zesty and low-fat vinaigrette dressing.
Spinach is high in fiber, low in calories, and loaded with heart-healthy nutrients such as potassium, magnesium and folate – key ingredients for maintaining and lowering blood pressure levels. You can use spinach in your salads or include cut-up spinach leaves to casseroles, pasta and other dishes. Plus, spinach is also loaded with iron, dietary fiber and vitamins C and A, making it a necessary food in any diet.
22. Sunflower Seeds
Seeds of sunflower are also a powerful source of magnesium. 1/4 cup of the super seeds makes a nutritious snack — but make sure to buy these seeds unsalted, since you will also want to minimize the sodiumintake.
Soybeans are also another excellent source of magnesium and potassium. Look for soybeans in pod (or edamame) in the freezer case at the grocery store; for one healthy snack, you boil one cup and then directly pop them out of the shell into the mouth.
Peas can help you reduce high blood pressure because of the vegetable protein they have, as well as other folic acid and vitamins for overall cardiovascular improve to your system.
Celery helps your veins and your heart function well, which contains the trickledown effect of maintain the levels of blood pressure in check. It helps to balance the blood sugar levels and it also acts to keep one good blood pressure level. Celery is really a super food, with various other advantages including weight loss. Especially, losing weight is one way to help in getting your blood pressure down, and keeping a healthy weight is one great way to lower the complications chances arising from the problem of high blood pressure.
This fruit is said to bring these results due to its high potassium levels. In addition, it has healthy amounts of fiber, thus it helps the digestive system to move things along, which contains other health benefits to your body besides reducing blood pressure, including helping in weight loss efforts.
Tomatoes are one of the greatest foods to reduce high blood pressure. Lowering blood pressure is just one of the multiple things that they have been shown to assist with. The lycopene in tomato is said to be reason for its improvements. Helping with many things from premature aging of your skin to diabetes prevention, there are a lot of reasons to hold the tomatoes coming. As preparing and consuming them, it is best to eat them without much cooking or processing and also not with other ingredients such as cheese and fatty meats as on a pizza.
As you know, carrots are very good for our eyes, but they also contain potassium and antioxidants, two main supporters of normal levels of blood pressure. The specific kind of fiber that carrots have also helps to maintain you free and clear.
If you want to know more about effective solutions, remedies for other diseases and conditions, go to our main Diseases & Conditions page. All above are natural foods which are surely help in preventing and treating your high blood pressure. After reading the article of top 28 natural foods to reduce high blood pressure fast, hope you find your effective food for treating high blood pressure. However, the article is only for the informational purpose, thus, you should meet your doctor to get advice before using any food. If you have any question, or you want to know other natural foods to reduce high blood pressure, please leave them below, I will respond you as soon as possible. Also, you can share the experience if you know any other natural foods to reduce high blood pressure to us.
Related articles on blood pressure problems: