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.


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 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.


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.


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.


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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