Cardiovascular disease is the number one killer in the world. In 2015, there were 15 million deaths worldwide caused by heart disease and strokes alone. One sign and condition that leads up to both is high blood pressure. I was surprised to read that one in three people in the US and one in five in Canada have high blood pressure. The good news is, we can do something out it. A combination of lifestyle changes and nutritional support will make a huge difference. We need to change our diet and eat foods that naturally lower blood pressure. Here’s a list of foods that have been scientifically proven to lower blood pressure.
Celery contains the phytochemical 3-n-butyl phthalide which relaxes the muscles that line blood vessels, which in turn increases vessel diameter enabling blood to flow easier and at a lower pressure. It’s suggested you eat 4 stalks a day.
Lycopene, the compound that gives tomatoes their red color, and is one of the more popular carotenoids. It’s a free radical fighter and has been shown to lower blood pressure significantly.
Spinach & Kale
Spinach and Kale have long been hailed as a super-foods because of their powerful antioxidant and anti-inflammatory properties. Because of this, they’re beneficial for lowering blood pressure.
Beetroot juice is beneficial for a variety of things including detoxification and its ability to lower blood pressure. Beetroot contains nitrate, a substance in vegetables that have been shown to help regulate blood pressure by affecting the elasticity of our arteries. Drink a glass a day!
All berries are loaded with antioxidants, but blueberries can boast the most. They’re sweet, tasty and full of vitamins that may protect against heart disease. Remember though that eating whole fruit can be beneficial to your health, but it must be eaten moderation — especially if you have high blood pressure due to its sugar content.
Bananas are packed with potassium. Foods rich in potassium are vital for managing high blood pressure because it lessens the effects of sodium. Potassium can ease tension in your blood vessel walls, which in turn can further lower blood pressure.
100% pure pomegranate juice (not the sugar laden processed kind) has the ability to naturally lower blood pressure. Pomegranates contain the polyphenols tannins, anthocyanins, and ellagic acid which are effective at reducing the risk of heart disease.
Flax seed is rich in alpha linolenic acid, an omega 3 fatty acid. Eating foods high in ALA will reduce your risk for heart disease and stroke.
Garlic has sulfur containing compounds Allicin, S-allyl cysteine, Diallyl disulfide, Diallyl trisulfide, Ajoene, Alliin and a few others have been shown to increase the flexibility of our blood vessels. Garlic also protects against atherosclerosis, an action in which fats build up in the arteries forming hard plaques.