Welcome back to the Healthy Life Podcast today I would like to talk about nutrition and blood pressure. 75 million adult (29%) have high blood pressure
According to the CDC costs associated with high blood pressure in 2011 were $46 billion in health care services, medications, and missed days of work and according to the experts close to 50% of all strokes could be prevented by reducing high blood pressure. Well that’s fine to hear but what can we do naturally to lower our BP.
Remember how last week I talked about magnesium. Most people are clinically low and don’t know it and it can effect your body integrity and elimination. The mineral magnesium helps relax your blood vessels and can have an immediate impact on naturally lowering blood pressure
Potassium’s another essential element, high-potassium foods such as avocado and melon, coconut water and bananas can help with the the effects of sodium and guard against hypertension.
Mediterranean-style diet are also becoming popular including things such as
olives and flax seeds. These diets are very high in fruits, vegetables, sea foods (especially salmon) and omega-3 rich fat oils. A grain-free or a low-grain diet, naturally abundant with omega-3 foods, is most desired.
Fish oil supplements (1,000-2,000 mg daily) are shown to reduce the inflammation in the arteries over time. Studies have shown consuming fish oil (high in EPA and DHA forms of omega-3 fatty acids) reduces inflammation in the body. So it’s thought that taking a high quality, 1,000 milligram fish oil dose every single day with your meals is one of the best natural ways to lower blood pressure.
And maintaining balance with CoQ10, an antioxidant critical for supporting heart health. It’s crucial if you’ve ever been on blood pressure or, in particular, cholesterol-lowering medication.
Some of the best foods to eat are:
High fiber foods: Unprocessed foods high in fiber such as vegetables, fruits and seeds should be the basis of any healthy diet. If you’re wondering how can you stabilize your blood pressure, eating foods high in healthy fiber can definitely help.
Low sodium foods: Excess salt consumption raises blood pressure. Limit your consumption to no more than 1,500–2,000 mg daily.
High potassium foods: Potassium counteracts the effects 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.
Amazing enough 8 Foods That Are Said to Reduce Blood Pressure:
1. Look for a dark chocolate that contains at least 200 milligrams of cocoa phenols, which can reduce blood pressure.
2. Garlic and garlic supplements can help lower blood pressure and relax smooth muscles. Research on the health benefits of garlic is finding more and more miraculous effects. Among them, garlic seems to help thin the blood, prevent the blockage in blood vessels, and therefore lower blood pressure.
3.Spinach is rich in magnesium and folate, which can help prevent high blood pressure and cardiovascular disease.
4. Sunflower Seeds: which are rIch in potassium, magnesium and healthy plant fats, sunflower seeds can help reduce cholesterol levels, open up blood vessels and promote healthy blood pressure.
5. Bananas contain loads of potassium and fiber.
6. Tomatoes are loaded with calcium, potassium, vitamins A, C, and E and lycopene. Compounds in tomatoes can lower cholesterol buildup in blood vessels and combat the development of hypertension in a variety of ways. Lycopene, one of the tomato’s most useful compounds, is activated by heat, so add tomatoes to your next chili or stew.
7. Broccoli has been found to have a whole host of beneficial health effects including high amounts of potassium and chromium that help regulate blood sugar levels and weight, both related to high blood pressure.
8. Melon is rich in potassium. Cantaloupe and watermelon are especially rich sources.
Foods to Avoid are
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.
Essential Oils for lowering blood pressure are lavender, ylang ylang, clary sage and frankincense.
To cover my backside always talk to your doctor or nutritionist before making any major diet or exercise changes or trying new supplements.
Well unfortunately it’s that time again...that’s all the time we have for today ... I’m glad we had this chance to talk about our foods for lowering Blood Pressure... thanks for joining me today and I look forward to sharing with you next week, ...please feel free to leave me a message at stroke.global or on Facebook @stroke.global, I enjoy seeing them all.
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