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4 Foods That Lower Blood Pressure

Eating Well - March 23, 2015



Foods to lower blood pressure.

Two out of three Americans over age 60 have hypertension (BP ≥ 140/90), which puts them at increased risk for health problems such as stroke. Always check with your doctor first, then try these foods to naturally reduce blood pressure.

Beets

Don’t just eat ’em, drink ’em too. When people with high blood pressure drank 8 ounces of beet juice, their blood pressure dipped an average of 10 points for up to 24 hours afterwards, notes a study published in Hypertension. While this study was relatively small (and beet’s long-term effects on blood pressure weren’t studied), research suggests that eating nitrate-rich foods like beets and green leafy vegetables could help people with hypertension by widening blood vessels and aiding blood flow.

Try It

Besides sipping beet juice, slice and roast beets to top a salad with goat cheese.

Walnuts

Research in the Journal of the American College of Nutrition now suggests walnuts, long touted as healthy, may lower blood pressure. When adults ate about ½ cup of walnuts daily for four months, they had better blood flow, lower blood pressure and smaller waists. Plus, they didn’t gain weight even though they added over 350 calories of walnuts daily. Walnuts deliver healthy fats, magnesium and fiber, which may be the reason they’re good for BP.

Try It

They’re yummy solo or try subbing walnuts for pine nuts in pesto.

Flaxseed

Eating 3 tablespoons of these nutty seeds daily for 6 months helped people with hypertension lower their blood pressure by an average of 10 percent, says a study published in the journal Hypertension. People who didn’t eat flaxseed saw no change or even a slight increase. Researchers believe the anti-inflammatory effect of the omega-3 fats in combination with lignans (a phytoestrogen) and fiber may be the reason flax is good for blood pressure.

Try It

Sprinkle ground flaxseeds into your yogurt, smoothie or homemade granola.

Go meatless.

Vegetarians had lower blood pressure compared to omnivores by an average of 7 points systolic (the top number) and 5 points diastolic in a JAMA Internal Medicine review.

Put a ring on it!

Married couples experienced lower dips in blood pressure readings overnight than single people, according to a new study in the Journal of Hypertension. Researchers chalk the drop up to better social support or the tendency for married couples to have better overall health.

© Meredith Corporation. All rights reserved. Used with permission.

 




Comments



10 Comments so far
  1. CK - March 30, 2015 at 1:05 pm

    I really like the healthy food articles. Keep up the good work.

  2. ted farley - March 30, 2015 at 1:54 pm

    Good information. Thanks for sending

  3. Gene Sikora - March 30, 2015 at 3:58 pm

    YES I agree with your findings. I am 81 years old,I ran some tests on myself. We have a large garden, and grow a lot of beets which we can for the winter supply.
    I also grind walnuts for my breakfest hot cereal, which
    I cook 8 whole grains. I stopped eating those foods and
    found my blood pressure went up approx. 10 points. I ate more red meats, less fish, fruits and veggies I have switched back to the healthy diet and my presure went
    down back to the 130’s.

  4. Gary Griffin - March 30, 2015 at 7:46 pm

    Thanks for the preventive medicine exam for stroke! I lost the recommended weight so that should mean completely normal Cardio-Vascular System! I’m sure that is good news to those who care!

  5. virginia chapman - March 30, 2015 at 10:23 pm

    i always heard almonds are the most healthy nut your saying walnuts

  6. Kent Willford - March 30, 2015 at 11:05 pm

    I have high blood pressure. These will help. Thanks.

  7. Ardean Williams - March 30, 2015 at 11:56 pm

    Thanks for the reminder of beets. My walnuts need 3 hour window between meds. Tonight my pressure is 112/56 72.

  8. Terri Williams - March 31, 2015 at 6:03 pm

    Thank you for the information i Will start eating these foods.

  9. bernie king - March 31, 2015 at 6:24 pm

    i will try the beets I take blood pressure pills so i will wait and see if it help my blood pressure run about 130 over 70 with my pills with out about 150 over 80

  10. Gunzeller T Daniels - March 31, 2015 at 7:58 pm

    Thanks for the reminder of the beets. I will try it.


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