High blood pressure or hypertension is known as the silent killer because there are few warning signs that you have it. If you do have it, you are at high risk for stroke and heart disease. Other risk factors are obesity, excessive smoking and drinking and family history. Your blood pressure is two numbers, you should be aware of what your numbers are and what the numbers mean.

Your heart sends blood throughout your body to give it oxygen and energy, when the blood moves it pushes against the sides of the blood vessels. The force of that push is called blood pressure. When the pressure is high it puts strain on the arteries and heart. The top number of your blood pressure is called the systolic and is the highest number that is reached when your heart beats. The bottom number, called the diastolic is the lowest level your blood reaches when your heart relaxes between beats.

Some ways to keep your blood pressure stable are to eat a healthy diet with whole foods, not smoking, keep your weight within healthy limits, exercise, and limit your alcohol consumption. However, in addition there are healthy foods that can decrease your risk for high blood pressure and can also help lower it.

Eating flaxseed has been proven to reduce systolic and diastolic blood pressure. Flaxseed contains the compounds alpha-linolenic acid, lignans, peptides and fiber. Add flaxseeds easily to your diet by throwing some in a smoothie, soups, salads, yogurt, rice, or when baking.

The next food that many of you will readily want to add to your diet is chocolate, please don’t run out to the store and buy a bunch of Hershey Bars. Eating dark chocolate or cocoa, both full of flavanols has been linked to a reduction of the systolic and diastolic blood pressures of people with hypertension and prehypertension. Choose dark chocolate with no added ingredients and at least 75% cocoa for best results, the higher the % of cocoa, the better.

A study published in Nutrition Journal found that beets had a positive result on the systolic blood pressures of men and women. Beets contain nitrates that caused the reduction. Eat fresh, organic beets three or more times a week to help reduce blood pressure.

Researchers from the United Kingdom concluded that drinking more than one cup of pure pomegranate juice every day for four weeks lowered both systolic and diastolic blood pressures. Pomegranates contain potassium and polyphenols which are responsible for the reduction.

The beautiful hibiscus flower has the properties of phenols, antioxidants, and anthocyanins that may help reduce blood pressure. A study found that drinking three cups of hibiscus tea three times daily had a positive effect on people with borderline and slightly elevated blood pressures.

Last but not least honey has been found to lower blood pressure. In his book, The Healing Powers of Honey, Cal Orey notes that honey owes its ability to lower blood pressure to oligosaccharides, a type of carbohydrate with powerful antioxidant properties. Honey also contains vitamins, probiotics, minerals, and enzymes that make it a healthy food.

This Blog addresses a small sample of foods that help lower blood pressure there are many more. I encourage you to add these foods to your diet in addition to the suggestions to keep your blood pressure stable. Of course, if you are taking medication continue to do so but incorporating healthy habits to your lifestyle may lead to a reduction in dosage.

Until next time,

Peace, Love, and Blessings ❤️