Adding these foods to your diet can make a significant difference in your blood pressure levels…
1. Fruits, vegetables, and low-fat dairy foods. According to the landmark 1997 study called Dietary Approaches to Stop Hypertension (DASH), eating more of these foods lowered systolic blood pressure by 11.4 points and diastolic pressure by 5.5 points—reductions on par with those achieved by blood pressure medications. DASH participants realized these gains even without losing weight or cutting back on sodium.
2. Wild Alaskan salmon, organic nuts and seeds, free-range meats, sardines, DHA-fortified eggs, or fermented soy. Be sure that you include this kind of healthy protein in every meal. A consistent association exists between a high protein intake, particularly non-animal protein, and lower blood pressure. Fermented milk supplemented with whey protein concentrate is also effective.
3. Oatmeal. After eight weeks of eating a soluble, fiber-rich whole grain such as oatmeal every morning, one study of hypertensive men and women found that more than 70 percent were able to reduce their antihypertensive medication by at least half. More than one-third eliminated it completely.
4. Omega-3s. They stimulate the production of nitric oxide, a compound produced by the endothelium that keeps arteries properly dilated and counteracts the vasoconstricting effect of stress. For best results, eat cold-water fish three times per week.
5. Garlic. This herb may lower blood pressure as effectively as some pharmaceuticals. Research has shown that reductions of 8.4 systolic points and 7.3 diastolic points are possible with garlic. In fact, the higher your blood pressure, the more significant the drop. Four cloves of garlic (about four grams) daily are required to achieve a noticeable BP-lowering effect.
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