Top 10 foods that help you to lower your blood pressure naturally

 

Top 10 Foods That Help To Lower Your Blood Pressure Naturally

Hypertension is a condition where your blood pressure is higher than normal for a long period of time. This means that your heart is pumping harder to send all of the blood and oxygen through your arteries.

Over time this extra pressure puts a strain on the inner walls of your arteries (endothelium) which makes them lose  their flexibility and they become stiff,

(and rigid) raising the risk of blood clots and forming  plaque which can lead to heart attacks, skipped beats (arrythmia), strokes, kidney  damage, eye disorders and even death. (if you don’t get this under control)

What causes this high blood pressure in the first place?

One of the main causes is eating too much refined sugar which depletes your antioxidants making your arteries stiff and reducing your circulation.

Another main cause is having a deficiency in potassium, which causes our bodies to hold more fluid putting strain on the heart and the arteries.

Also eating refined carbohydrates like bread, flour, pastries and cakes will all deplete potassium, and raise a hormone called insulin too high which can damage your arteries  on the inside, making them very tight.

A lack of regular gentle exercise can also contribute to having higher blood pressure, because the heart is a muscle and it needs exercise. High levels of mental stress can raise a hormone called cortisol which can cause problems with the signals sent to your heart.

Deficiency in either magnesium, vitamin C or Vitamin D can make your vascular system tight and restricted, so the heart has to work harder, bringing up the pressure.

Fortunately there are natural foods that contain anti-hypertensive properties, which help to bring down your blood pressure.

In this video you will learn about 10 of the best foods in the world to help both lower blood pressure and protect your arteries and vascular system.

Just a quick reminder, this blog is for educational purposes only, so do speak to your doctor for a medical diagnosis if you have any medication concerns.

 

1. Flaxseeds

Eating 4 tablespoons (30g) flaxseeds on a daily basis is one of the best ways to lower your blood pressure naturally. Flaxseeds contain alpha linolenic acid, a healthy type of fat which helps to heal the cells inside your artery walls (endothelium), Whilst also helping to lower inflammation throughout your body.

It's important to grind your flaxseeds just before eating them to release this healthy fat and make it more available for digestion. I recommend adding them to a healthy smoothie or sprinkling over your salad.

2. Lemons (Raw) Citrus fruits

All citrus fruits specifically lemons and limes are loaded with Vitamin C, and bioflavonoids which have blood pressure lowering effects. It’s important to use the whole lemon, as most of the nutrients are in the pith, the seeds and the peel. So simply blend a whole organic lemon with 8oz of mineral water and sweeten by adding a cup of berries or use a healthy sweetener like erythritol or stevia.

Drink this on a daily basis to see to some major improvements in your overall health. Unlike over the counter Vitamin C tablets, lemons/limes have the full Vitamin C complex which includes copper to help strengthen the collagen inside your arteries, and also your skin.

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3. Celery :

When your blood pressure is high, it's important that you start to cut back on  the refined foods and start eating more whole nutritious foods found in nature. (to help rebalance your system). Celery is one of the more powerful foods for lowering blood pressure because it contains  

phthalides, natural compounds that have been  shown to relax the tissues in the artery walls.

This allows blood to flow through the arteries more freely, naturally bringing down your blood pressure. Eat 2-3 stalks a day in a salad, or dip them in a home-made hummus to make them delicious.

4. Beef Liver (Grass Fed)

Beef liver and other organ meats are loaded with an antioxidant called CoQ10 which is used by every single cell inside the human body, especially in your heart. CoQ10 helps to support the mitochondrial "energy factories" inside your heart to help it contract properly.

This improves your hearts ability to pump blood around the body, and also improves the elasticity in your artery walls in order to bring your blood pressure back to normal. Make sure that any organ meats you buy are from grass fed, grass finished animals to ensure that  they have a high quality standard.

5. Watermelon Seeds

The flesh and especially the seeds of the watermelon fruit are rich in amino acid called L-citrulline. When you eat citrulline your body converts it into arginine and then nitric oxide which dilates and  opens up your blood vessels. This helps blood to flow freely through your body and brings down your blood pressure.

Eating a small portion of this fruit can be an excellent alternative to junk foods, or you can purchase organic watermelon seeds online and in health food stores.

6. Wild Salmon

Whenever there is high blood pressure or any type of problem with the heart, it’s important to load up on Omega-3 fatty acids. DHA and EPA are the active forms of Omega-3s which are found in high quantities in oily fish like salmon, sardines, mackerel and herring.

So start eating these wild fish 2x per week to replace your meat protein, to see some significant improvements in your blood pressure.

Wild salmon is superior to the other fish, because of its bright pink colour. This comes from a pigment called astaxanthin which is very potent at reducing oxidation and free radical damage to your heart.

7. Beet Tops (& Cruciferous)

Pay attention to number 7 as it may just save your life. Did you know that over 98% of the American population is deficient in a mineral called potassium. This is probably why heart disease is the #1 cause of death.

Potassium is a key electrolyte mineral which stops your arteries from becoming stiff and it makes them very supple, smooth and elastic.

It also keeps your heart beating in a regular rhythm. It balances out the negative effects of salt, by releasing any fluid-retention that your holding because salt holds fluid whilst potassium releases it.

Beet tops are one of the richest sources of potassium in the world, and can easily be added to a salad or even a green smoothie. I also recommend Swiss chard, broccoli, acorn squash, cabbage, brussels sprouts, zucchini and asparagus regularly to boost your potassium intake.

8. Pumpkin Seeds (Raw)

I recommend that you start eating a small handful of unroasted (raw)  pumpkin seeds after your evening meal. These seeds are very nutritionally dense, containing high amounts of magnesium and Vitamin E, both of which can help to lower blood pressure in different ways. Magnesium works with potassium to regulate your heart beat and prevent cramping of the heart muscle, whilst also preventing the muscles in your arteries from becoming tight and stiff.

Vitamin E also helps to lower inflammation in the arteries, it naturally thins the blood,  reduces the risks of blood clots and also helps to oxygenate the heart  and prevent it from cramping (angina).

9. Avocados

Avocados are one of the most nutrient dense foods in the world, rich in potassium, magnesium, Vitamin E, and a range of other nutrients which support a healthy cardiovascular system. Start eating 1-2 avocados a week or more often to improve your overall health and improve blood flow around your body.

Avocados contain a unique enzyme called Avocatin B, which helps to reduce insulin resistance, and free fatty acid accumulation in the blood. This helps to prevent fats from sticking to your artery walls and blocking blood flow.

10. Herbs & Spices

Many herbs and spices have been studied for their ability to lower high blood pressure because they contain thousands of healing phytochemicals.

 

I recommend that you start adding these key spices and herbs into your diet wherever you can, by introducing them into smoothies, drinks, teas, stir fries and salads.

Turmeric contains curcumin which reduces insulin resistance and helps to naturally stabilize blood pressure. Hibiscus flowers are used to make a tea that's rich in anthocyanins which have been well studies to lower blood pressure.

Cinnamon helps to manage high blood sugar, and protect the heart and arteries against oxidative damage.

Lavender essential oils are used in room diffusers to lower the stress hormone called cortisol which can directly lower blood pressure,

Garlic contains allicin which is an overall healer and also blood pressure stabilizer. Along with coriander, rosemary, thyme, ginger, parsley, cardamom, and celery seeds all of which have been shown to help lower blood pressure.

Other Ways To Lower Blood Pressure

1. Start fasting for 16 hours per day and eat all of your regular calories in an 8 hour window. This is one of the best ways to balance out insulin levels, the hormone that is usually responsible for high blood pressure.

2. Cut out the junk foods, sugars, refined flours and grains as much as possible from your diet and replace them with mineral rich raw vegetables like avocados, celery, broccoli, beet tops and the other foods mentioned in this video.

3. Start taking 20,000 ius (0.5mg) Vitamin D3 daily and 200mcg of Vitamin K2. Vitamin D is a type of hormone nutrient which is very potent for lowering high blood pressure, whilst Vitamin K2 helps to prevent calcification of the arteries. (not vitamin K)

4. To lower cortisol, a stress hormone that often raises blood pressure, start getting regular low stress exercise such as walking, swimming or biking for 1 hour per day.

Gentle movements improves the flow of blood, whilst activating the  

parasympathetic part of your nervous  system, which helps to balance out BP.

5. If you drink alcohol, restrict it to the weekend or cut it out completely.

You'll also want to quit smoking as this depletes Vitamin C causing damage in the blood vessels.

6. Focus on improving the quality of your sleep.  Go to bed an hour earlier, turn off all the devices and allow yourself more time to wind down.  Sleep is essential in the regulation of blood pressure and certain hormones like cortisol. Use lavender mists or essential oils in the bedroom to  

induce melatonin, the main sleep hormone. 6 Vitamins to UNCLOG Your ARTERIES