Gourmet Guide to Lower Blood Pressure

Today’s guest arti­cle is cour­tesy of Made­line Fer­di­nand.

I’m Made­line Fer­di­nand, a free­lance writer for DrugNewsTwo years ago my moth­er had a stroke, and I became fas­ci­nat­ed with nat­u­ral­ly improv­ing car­dio­vas­cu­lar health and keep­ing the old youth­ful and the youth­ful wiseI care for my mom at my family’s home where we both snack end­less­ly on almonds and dark choco­late.

 

 

cooking with grandma

Cour­tesy of Matt via Cre­ative Com­mons

High blood pres­sure or hyper­ten­sion can be caused by many things. Tak­ing care of your high blood pres­sure before it caus­es heart dis­ease, heart attack or stroke should be your top pri­or­i­ty. You may have high blood pres­sure due to smok­ing, lack of phys­i­cal activ­i­ty, a diet high in salt, high alco­hol intake, stress, cer­tain dis­eases and dis­or­ders, or it could just run in your fam­i­ly. A healthy diet specif­i­cal­ly designed to aid in low­er­ing blood pres­sure is a great way to gain con­trol of your health.

Flavonoids

These are found in most plants and play an antiox­i­dant role once con­sumed. Flavonoids have been shown to decrease sys­tolic and dias­tolic blood pres­sure as well as reduc­ing LDL cho­les­terol and increas­ing the good cho­les­terol HDL.

To incor­po­rate more flavonoids in your diet top more foods with onions and kale, and con­sid­er adding green beans, broc­coli, cel­ery, cran­ber­ries and orange juice as a side. These foods are deli­cious and all have over 50 mg of flavonoids per 100 g of food. White tea and dark choco­late (with 70% or high­er cocoa) hap­pen to be a great source of flavonoids as well as being a healthy dessert.

Fiber

Fiber will reduce your cho­les­terol, con­trol your blood sug­ar and keep your diges­tive sys­tem reg­u­lar. Sub­sti­tute whole grain and whole wheat if you aren’t doing so already, and use more bar­ley, bran and brown rice in dish­es. Snack on pis­ta­chios, almonds, pecans and car­rots for extra fiber and low­er cho­les­terol.

Potas­si­um

Work­ing togeth­er with sodi­um to bal­ance the water in the body, this cru­cial min­er­al also con­trols blood pres­sure and heart func­tion. Baked pota­toes (with skin), spinach, bananas, soy and kid­ney beans, salmon, avo­ca­do and white mush­rooms will pro­vide the most potas­si­um. Make sure you eat a vari­ety of fruit and veg­eta­bles and you’ll eas­i­ly get enough potas­si­um.

Mag­ne­sium

This min­er­al is involved in many body func­tions, but per­haps most impor­tant­ly it reg­u­lates heart rhythm, decreas­es the risk of stroke, and may low­er blood pres­sure in womenTo get more mag­ne­sium you can eat hal­ibut and mack­er­el, boiled spinach, bran break­fast cere­al and pump­kin seeds.

Some­times the best med­i­cine comes from Moth­er Nature. A healthy diet rich in essen­tial nutri­ents will help you gain con­trol of your blood pres­sure. This is just part of a healthy lifestyle. Don’t smoke, don’t con­sume too much alco­hol, and remem­ber to breathe to avoid unnec­es­sary stress. Embrace your life and live it to the fullest.

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About Ronald Lavine, D.C.

Dr. Lavine has more than thirty years' experience helping patients alleviate pain and restore health using diverse, scientifically-based manual therapy and therapeutic exercise and alignment methods.

His website, askdrlavine.com, provides more information about his approach.

Please contact him at drlavine@yourbodyofknowledge.com or at 212-400-9663.

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