Top Foods For Blood Pressure Diet
High fiber foods – Unprocessed foods high in fiber such as vegetables, fruits, and seeds should be the basis of any healthy diet.
Low sodium foods – Excess salt consumption raises blood pressure. Limit your consumption to no more than 1500-2000 mg daily.
High potassium foods – Potassium counteracts the effect of sodium and helps lower blood pressure, include foods like melons, avocados, and bananas.
Omega-3 rich foods – Consume omega-3 rich foods like grass-fed beef, wild caught salmon, chia and flax seeds to reduce inflammation.
Dark chocolate – Look for a dark chocolate that contains at least 200 mg of cocoa phenols which can reduce blood pressure.
Blood Pressure Foods to Avoid
High sodium foods -Sodium raises blood pressure, avoid high sodium processed foods, pickles, olives, or canned foods.
Trans fats and Omega-6 fats – These fats increase inflammation and blood pressure and are found in packaged foods and conventional meats.
Sugar – High sugar consumption is connected to high blood pressure.
Caffeine – Too much caffeine can cause an increase in blood pressure.
Alcohol – Narrows arteries and can increase blood pressure.
Top 5 Blood Pressure Natural Remedies
#1 Fish oil (1,000-2,000mg daily)
Fish oil reduces blood pressure and inflammation when taken long-term.
#2 Magnesium (500 mg before bed)
Magnesium helps with relaxation of smooth muscle and reduces blood pressure.
#3 CoQ10 (100-300 mg daily)
Becomes depleted as we age, which may be related to why blood pressure also increases as we age.
It is best not to take a potassium supplement in high doses unless otherwise directed by a doctor.
#5 Garlic (600mg aged extract)
Can help lower blood pressure and relax smooth muscles.
Reducing stress can lower blood pressure. Some tips include getting better sleep, scheduling in more free-time and fun, surrounding yourself with encouraging friends and also exercising on a daily basis.