A healthy and balanced diet is one way to prevent and reduce high blood pressure and hypertension. Experts believe that the consumption of foods from vegetable and fruits is good to reduce blood pressure.
Because of the lot influence of diet on hypertension, the experts who are members of the National Institutes of Health (NIH) recommends 8 foods to help lower blood pressure:
Eat four stalks of celery every day may help in lowering blood pressure. To increase protein, add a tablespoon of fresh peanut butter or almond butter – both are known have a high content of monounsaturated fats.
According to the guidelines from the FDA and EPA, two to six ounce servings of fish per week is a safe amount for most people, including pregnant women and nursing mothers. If you bruise easily, have a bleeding disorder or take blood-thinning medication, you should consult your doctor first.
For optimal benefit you can eat on a regular basis. For variety, you can eat them raw with salsa or hummus, or steamed with olive oil and lemon.
You can eat fresh dandelion leaves in salads, sauteing root, or dried in the form of drinking dandelion tea.
- oat grain
Consume of at least one serving (about three-fourths cup) of whole grain oats per day, or at least six servings per week.
- black beans
One cup of cooked black beans provide 256 micrograms of folic
Eat at least one serving (one cup) of fruit per day, fresh or frozen.
- Low-fat milk
In a study at Harvard Medical School at 2006, researchers found that people who drink more than three servings per day of low fat milk got decrease in systolic blood pressure by 2.6 points. It is better than those who ate less than half a serving per day.