5 Delicious Ways To Have Healthy Blood Pressure
More than half of American men over the age of 60 have dangerously high blood pressure. And even more than that have borderline high blood pressure, also called hypertension. Hypertension is no joke. Although it can go without symptoms for years, it slowly but surely damages cardiovascular health. And I don’t have to remind you that cardiovascular disease is the number one killer in the world.
So what can you do? Well, the good news is that even though more than half may have hypertension, the rest don’t. So they are doing something right. And if you follow their lead, you too can maintain healthy blood pressure for life. In today’s article I’m going to give you 5 tips for how to eat your way to better blood pressure.
The Power of Celery
Celery has an impressive ability to reverse hypertension and maintain healthy blood pressure. For hundreds of years the Chinese have known that celery is good for cardiovascular health. And only in recent decades has that knowledge been recognized in the West.
A man in Chicago had been diagnosed with hypertension. His blood pressure was dangerously high at 158/90 mmHg. He decided to go the natural route to treat his condition, relying on the traditional Chinese wisdom of eating celery.
He began eating 4 stalks of celery daily. After just one week his blood pressure had dropped to a nearly perfect 118/82 mmHg. He had made no other changes to his diet or lifestyle.
He was so impressed that he brought this information to the University of Chicago. There, researchers investigated how celery could have such impressive effects. What they found was that a substance that they isolated from celery is capable of dramatically improving blood vessel health. Combine that with the fiber and other nutrients found in celery, and they found that celery can consistently reverse hypertension.
How much should you eat? The usual advice is to eat 4 stalks of celery daily for a week or until blood pressure normalizes. Then, you don’t need to keep eating that much every day. But it’s a good idea to eat it regularly to help maintain blood vessel health.
You can eat celery cooked or raw and get the benefits. So you have lots of options. A simple way to enjoy celery is to eat the stalks as a snack.
Grapes have also been shown to have a beneficial effect in reducing high blood pressure. One study found that eating a handful of raisins (dried grapes) three times a day can significantly reverse hypertension.
Interestingly, researchers aren’t sure why grapes have such a beneficial effect. But there are lots of reasons why they might. Grapes, especially red grapes, are high in antioxidants, potassium, and fiber, all of which are known to be good for cardiovascular health.
In any case, you probably don’t need to eat a handful of raisins three times a day every day to get the benefits. Including some red grapes or raisins in your diet regularly will give you some benefits. Or, like with celery, you can eat larger amounts of raisins regularly for a week or two. Then afterward, eat a handful a couple times a week to maintain the benefits.
Numerous studies have shown that various foods high in potassium have beneficial effects when it comes to blood pressure. As I’ve explained in previous articles, potassium is known to be an important mineral for keeping blood pressure in healthy levels. So it’s no surprise that studies have shown that foods such as banana, potato, asparagus, orange juice, and leafy green vegetables (all high in potassium) can improve blood pressure.
Although most American men eat far too little potassium, there are so many delicious foods that are high in potassium that it’s not hard to eat enough. Add a glass of orange juice to your breakfast, for example, and you’ll be adding 400 mg of potassium - more than 10 percent of your daily requirement. Add a banana to that and another as a snack, and you’ve just added another 800 mg of potassium. A baked potato has a whopping 900 mg of potassium. And a cup of cooked spinach has more than 800 mg.
The other good thing about adding more potassium-rich fruits and vegetables to your diet is that they also include other nutrients that are beneficial for blood pressure, including vitamins, minerals, fiber, and antioxidants. So be sure to eat more fruits and vegetables for your health and because they can taste really good.
Many studies show that men who consume the most dairy have the lowest rates of hypertension. Whether milk, yogurt, cheese, low fat, or full fat, all dairy foods are correlated with lower rates of hypertension.
Researchers aren’t sure exactly why dairy is so protective, but they have some ideas. Dairy is high in potassium, which obviously has benefits. But it’s also high in calcium and magnesium, and both minerals are also linked to lower rates of hypertension. Finally, some of the proteins in milk are also shown to be able to reduce high blood pressure.
Berry Good Blood Pressure
Berries of all kinds, including blueberries, strawberries, raspberries, and blackberries, are proven to reduce high blood pressure. Major studies including over 150,000 people have shown that berries are powerful foods to help those with hypertension.
Of course berries are good sources of potassium and fiber. But that’s not all. Scientists think that it may be the antioxidant nutrients in berries that provide the greatest benefit. So look for berries that are ripe and have deep colors, showing that they are high in antioxidants. Fresh or frozen are both equally beneficial.
By following these 5 tips you can maintain a healthy blood pressure. That will keep you way ahead of the average American man so that you can enjoy good health for life. You don’t need to eat all of these foods every day. But by including more of these foods in your diet more often, you’ll keep yourself protected and healthy.