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High
Blood Pressure Can Be Controlled
If you have elevated blood pressure, it is important
to consume low-fat, low-sodium, high-fiber foods such
as fruits and vegetables and plant foods. Flaxseed oil
and foods high in potassium, calcium, magnesium,
vitamin C, and omega-3 fatty acids, are all beneficial
for people with high blood pressure. It is believed
that vitamin C's ability to widen and relax blood
vessels is connected to its blood pressure lowering
capability. Garlic and onions have also been shown to
reduce blood pressure due, possibly, to their sulfur
containing compounds. Some studies have shown that
substances found in celery subdue production of
hormones that raise blood pressure.
Mega-Recipes
We believe that it's possible to manage and/or improve
certain conditions through what you eat. When we
create "Mega-Recipes" for an ailment, we
strive to include the maximum number of the nutrients
that are shown to have benefit for that ailment. We
also expect the Mega-Recipe to contain at least 25% of
recommended intakes for those nutrients. See the list
of recipes that have met our criteria for this
ailment.
What You Should Eat & Why
calcium
Increasing calcium intake appears to possess a greater
blood pressure-lowering effect in hypertensive than
normotensive individuals. Scientists are attempting to
isolate the mechanism by which calcium appears to
lowers blood pressure. Studies have shown that calcium
may also reduce the risk of pregnancy-induced
hypertension and preeclampsia. Leading Food Sources of
calcium: Broccoli,
Bok choy, Milk, Amaranth, Salmon, Kale, Beans, dried,
Cheese, fresh, Tofu, Soybeans, Yogurt.
flaxseed oil
Flaxseed oil may help protect against high blood
pressure by inhibiting inflammatory reactions that
cause artery-hardening plaque and poor circulation.
Leading Food Sources of flaxseed oil: Oil, flaxseed
garlic
Several large double-blind clinical studies
demonstrate that garlic significantly lowers blood
pressure in people with hypertension. Leading Food
Sources of garlic: Garlic magnesium Foods high in
magnesium may help to lower blood pressure. Magnesium
plays a part in reducing elevated blood pressure by
relaxing the muscles that control blood vessels,
allowing blood to flow more freely. Leading Food
Sources of magnesium: Spinach, Avocados, Chocolate,
Pumpkin seeds, Oysters, Sunflower seeds, Brazil nuts,
Amaranth, Buckwheat, Almonds, Quinoa, Barley
omega-3
fatty acids Researchers theorize that omega-3 fatty
acids foster good circulation due in part to their
alpha-linolenic acid content. The presence of omega-3
fatty acids makes blood platelets less likely to clump
together and form clots that lead to heart attacks.
Leading Food Sources of omega-3 fatty acids: Salmon,
Trout, Tuna.
potassium
Potassium is an important dietary electrolyte that
helps maintain blood pressure levels. Studies indicate
that people who consume optimal amounts of foods high
in potassium generally have lower blood pressure than
those whose potassium intake is low. Leading Food
Sources of potassium: Beets, Bok choy, Apricots,
Pomegranates, Chocolate, Beans, dried, Clams, Oranges,
Water chestnuts, Tomatoes, Potatoes, Quinoa,
Cantaloupe, Bananas, Figs, Avocados, Yogurt, Broccoli,
Brussels sprouts.
vitamin C
Vitamin C may widen blood vessels, thus helping to
lower blood pressure. Scientists speculate that
constricted arteries may be partly caused by the type
of cell damage that vitamin C corrects. Leading Food
Sources of vitamin C: Cabbage, red, Peppers, bell,
red, Tangerines & other mandarins, Oranges, Kiwi
fruit, Strawberries, Potatoes.
By wholehealthmd.com
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