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Importance Of Knowing The Foods That Lower Blood Pressure

by Mike Joness on July 12, 2010

Foods that lower blood pressure make the heart healthy and your blood vessels elastic. These foods will allow your heart works easy to circulate the blood throughout your body. In other words, there's no chance of causing heart attack.
Here are the foods that lower blood pressure and are good to your heart.

Avocado
Avocado is a fruit that is rich in monounsaturated fats, soluble fibers, minerals and plant sterols. This can lower bad cholesterol in the body. But avocado is also high in calories; that's why you have to limit your intake to only ¼ avocados per day. It is advisable to add this to egg salad sandwich or turkey. Instead of using mayonnaise, use mashed avocado. or, you can have a salad or low fat tacos topped with avocado chunks or you can make a refreshing smoothie with avocado, soybean milk and yogurt.

Kiwi
Kiwi is rich in potassium which is essential for the regulation of blood pressure and prevents clogging of arteries which is often a cause of heart attack or stroke. You can add kiwi to salads, baked with pork or chicken, add this to a glass of iced tea or pureed.

Leafy green vegetables
Leafy green vegetables are sources of antioxidants and calcium which prevents plaques from building up in the walls of the arteries and reduce inflammation. These foods are rich in minerals which can help reduce the level of blood pressure. like fish, green leafy vegetables are great sources of plant based omega 3 fatty acids. You can add green leafy vegetables to sandwiches, or pizza toppings. You can add leafy greens to quick frittata or soup. You can also add it to sliced kale, cress or chard to make additions to stir-fries, casseroles or pasta dishes.
Tea

Tea helps restore the damage arteries and lower high blood pressure. Aside from this, tea has other uses like strengthening of teeth and helping losing weight. It is advisable to drink two cups of tea in a day. Choose black, green or white tea but prefer it to be brewed tea and not the powdered one.

Citrus Fruits
Citrus fruits include oranges, grape fruits, limes, lemons and tangerines and these are rich on folic acid, antioxidants and minerals which are needed to maintain good blood pressure. These citrus fruits can lower plaques in the arteries while increasing good cholesterol in the body.
Tangerines and oranges are good added on to fruit or green salads as well as to pork or chicken while baking. Oranges are also good substitutes like substitutes for milk especially in the making of muffins or pancakes. Also, these citrus can be used as juice to flavor savory and sweet dishes.
These foods that lower blood pressure are sensible diets which are needed to reduce weight. In the long run, these foods can help the control of blood pressure which of course is a great asset for a healthier, happier and longer life.

Citricor SF contains the newest formulation of all natural ingredients proven to assist in weight loss, high blood diets helps, and lower cholesterol. The SF stands for Stimulant Free. For more information please visit Citricor SF.

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Learn More on Healthy Blood Pressure

In reading the blood pressure there are two numbers to be considered-the systolic blood pressure and the diastolic blood pressure. The systolic blood pressure is the higher number which represents the contact of the heart and the pushing of the blood through the arteries. The diastolic blood pressure is the lower number which represents the pressure measured when the heart starts to expand and how the blood is drawn into the chambers.

Normally, a blood pressure of 120/80 is considered a healthy blood pressure for a person less than 40 years old. Thus, a change in the numbers would mean a change in either the diet or the lifestyle to prevent complications brought about by the increase of the blood pressure.

Diet change
Once diagnosed with high blood pressure or hypertension, a change in the diet is very important. There is then a need to decrease your sodium intake because this can increase your blood pressure. More sodium intake means that there is accumulation of excess water in the body tissues or in the circulatory system which cause in the increase of the BP which could mean increase in the workload of the heart. In order to remove the excess of fluid throughout the body, the heart has to work harder.
It is necessary to avoid canned foods, fast foods, chips; junk foods, processed foods and caffeine for these are rich in sodium. Now is the time for you to cut these foods to lower your blood pressure. An increased blood pressure means an increase in heartbeat.
Also, reduce the use of salt while cooking. As an alternative, use herbs and spices as alternatives because are the healthier options.
It is essential to eat more fresh fruits and vegetables daily. Use olive, krill or fish oil if you want to fry them. Avoid ground and red meats and instead go with eating lean meats like skin less chicken. Eat more fish as this is rich in omega 3 fatty acids which are good for the body.

Remember that a sensible diet is what our body requires. This is a great asset to a happier, longer and healthier life.

Lifestyle change
These changes would include cutting alcoholic beverages, cigarettes and prohibited drugs and reduction of stress, pressure and anxiety. In the latter case, a regular exercise or physical activity needs to be done.
Drinking alcoholic beverages, smoking and using prohibited drugs are dangerous to health and are risk factors for high blood pressure. These vices cause damage to the blood vessels, increase blood clotting and clogging of arteries, increase blood pressure and heart rate and reduce the supply of blood and oxygen to the heart and the brain. Hence, it is necessary that these vices should be stopped. Remember you cannot do it overnight. It needs your high level of determination to do it.

To avoid stress, pressure and anxiety, physical exercise or activity is necessary. Devote at least thirty minutes of physical exercise daily for at least three times in a week. You can start with walking or strolling, then go with jogging, biking, swimming, other aerobic exercises or participation in other sports activities.

Yoga, meditation and deep breathing can make you relax and forget all worries. Go with these natural methods instead of taking anti-hypertensive drugs for these are sure ways to control hypertension.

Citricor SF contains the newest formulation of all natural ingredients proven to assist in weight loss, high blood diets helps, and . The SF stands for Stimulant Free. For more information please visit

Original article published on SooperArticles.com






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