Axe content is medically reviewed or fact checked to ensure factually accurate information. With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. Note that the numbers in parentheses 1, 2, etc. × This article is based on scientific evidence, written by and fact checked by our trained editorial staff. Note that the numbers in parentheses 1, 2, etc. Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. Our team aims to be not only thorough with its research, but also objective and unbiased. About one in every three American adults deals with the condition, according to the Centers for Disease Control and Prevention. It might seem daunting to overhaul your whole life to help control your high blood pressure — for example, by taking prescriptions, eating differently, lowering stress and. For example, people following a high blood pressure diet like the over time have been able to lower their systolic blood pressure by seven to 12 points, a significant amount that can make a big difference. This can be accomplished in stages natural cure for high blood pressure very approachable steps, such as eating more fresh produce and cooking more often. Some of the best naturally include: 1. Vegetables Eating a variety of vegetables is a staple for basically every diet that exists, considering veggies are packed with protective nutrients like fiber, vitamin C, vitamin K and various electrolytes yet very low in calories. A report published in the Journal of the American Medical Association found that people who ate a mostly plant-based diet reported lower blood pressure readings than meat eaters who were likely to consume less fresh produce. Aim for at least four to five servings of different veggies every day. Leafy greens like spinach, kale, mustard greens and turnip greens are and among the healthiest foods on earth, and all hardly add any calories to your diet. Fresh Fruit Consuming fresh fruit as opposed to juices or sweetened, canned fruits is a great way to increase your intake of fiber, electrolytes like potassium and magnesium, and antioxidants like and. Two to four servings is a good amount for most people, especially fruits like berries, citrus, kiwi, apples and melon. This type of protein is important to maintain your energy levels. These foods also make you feel full, balance your blood sugar and help maintain muscle strength. Beans and Legumes Beans and legumes — lentils, chickpeas, black beans and adzuki beans — are great sources to increase your intake of fiber, protein, B vitamins and certain antioxidants. A helpful tip for making beans even healthier and digestible is to first soak them overnight before cooking, which helps release that block mineral absorption and interfere with digestive processes. Healthy Fats Nuts and seeds are a potent source of healthy fats, and they also add some protein and fiber to your diet, too. Aside from seeds and nuts, other beneficial that are packed with healthy fats include avocados, coconut oil and extra virgin olive oil. These fats help stabilize blood sugar levels, a perk that helps keep you full and less likely to overeat. Most people should get about 25 percent to 35 percent of their daily calories from. When you do eat grains, try to focus mostly on gluten-free, whole grains. Choosing organic, unsweetened and ideally raw dairy is the best option for most people, especially the kinds that come from goats or A2 cows. The agency wanted to help people control their weight and blood pressure through diet. This includes eating a variety of easy-to-find healthy foods while reducing intake of empty calories,added sugar, refined grains and unhealthy fats. All of these are important for maintaining general heart health and fighting various signs of aging. Making your own homemade meals from fresh, nutrient-dense food helps you lower your sodium and sugar intake while boosting your intake of powerful blood pressure-lowering nutrients like potassium, antioxidants and fiber. Increase Fiber Consumption Consuming plenty of fiber has been shown to help prevent hypertension, plus it can manage your appetite and avoid the blood sugar roller-coaster that results in cravings, fatigue, poor digestion and various health problems. Fiber is found in nearly all unprocessed plant foods, so eating fresh vegetables not only helps in adopting abut it also aids in lowering your blood pressure. Lower Your Sodium Intake A low-sodium diet is the recommended approach to controlling high blood pressure because high amounts of sodium, found in basically all processed and packaged foods, is known to worsen high blood pressure by impacting fluid retention and how natural cure for high blood pressure dilate. Get More Potassium A low-potassium, high-sodium diet contributes to high blood pressure, hypertension and cardiovascular disease. Potassium — found in foods like green veggies, bananas, sweet potatoes, organic dairy products, beans and avocados — is the third most abundant mineral in the body and is needed to interact with sodium to perform a number of important functions. Potassium naturally increases sodium excretion and is found within all cells, as it plays a role in regulating heartbeat rhythms, nerve impulses, muscle contractions and digestive health. Drinking enough water each day is important for preventing dehydration, balancing fluids, beating cravings and preventing fatigue. Consume more fresh water in place of things like juice, soda, sweetened coffee and tea, making sure to have about eight eight-ounce glasses or more daily. Watch your portion sizes, and practice to make sure you give your body what it needs to feel good but not too much more that weighs you down. High Natural cure for high blood pressure Pressure Facts, Causes and Symptoms What exactly is high blood pressure, and how do the foods you eat affect it. High blood pressure is a condition that results from an increased force of blood moving through your arteries from your heart, which pushes against the walls of the arteries and over time can cause many problems. Every time your heart beats it pumps out blood, and the rate at which it does determines your blood pressure. Getting your blood pressure under control has numerous anti-aging, protective benefits, including less risk for peripheral artery diseases, protection from cardiac arrest, lower risk for a blood vessel bursting and having a stroke, protection of vision, and a lower risk for kidney damage. Eating a nutrient-dense, low-processed diet can help bring your blood pressure closer to normal or even within a completely healthy range. Foods, including fresh vegetables and fruit, lean proteins and certain healthy fats, help lower inflammation and prevent nutrient deficiencies, which are two of the biggest causes for high blood pressure. And a healthy high blood pressure diet is even more impactful when you make other lifestyle changes, too, like managing stress better, exercising regularly, quitting smoking and getting solid sleep. 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