One of my faithful followers asked me last week about natural ways to lower your blood pressure. This blog is in response to that request. If any of you want specific knowledge on how to treat conditions naturally, let me know.

Just a little dash will do! DASH is a dietary approach to stop hypertension. This not a diet but learning a new way of eating. With this new way of eating to help decrease your blood pressure, you cut back on salt, load up on fruits and vegetables and round out your meals with whole grains, fish, poultry, nuts, legumes and low fat dairy.

GREENS

Salt makes your body hang on to more fluid. That increases your blood pressure volume and pressure in the arteries that which results in increasing your blood pressure. Fill up your plate with leafy greens like spinach, broccoli, kale, and collards , they give you a potassium boost. You should eat 3-6 cups daily. One of the ways I do this is to start my day with a green smoothie. I use greens and add various, berries or bananas.

BERRIES

Berries are good for you. The pigment that give blueberries, strawberries, and blackberries their rich color also benefit your blood vessels. Anthocyanin is a natural compound found in these berries that help artery walls widen and become more flexible to decrease blood pressure and improve heart healthy. 2-3 cups daily of these berries fresh or frozen should be your goal. This time of year go for the fresh.

YOGURT

Calcium is key to lowering your blood pressure because it helps your blood vessels tighten and relax when they should. Plain, low fat yogurt is a good way to add calcium to your diet without too much sugar or fat. Throw in some of those delicious berries for natural sweetness. You can also add yogurt to your green smoothie. 2-3 cups daily is recommended.

FATTY FISH

Another good calcium source is bone-in-fish like canned salmon or sardines. Oily fish like mackerel and sardines also have omega-3’s. These fatty acids boost heart health and help your blood pressure. You should eat 3-6 oz. daily. One of the ways I eat mackerel and sardines is to make a patty of them, just like salmon patties.

SPRINKLING IN SEEDS

Adding 1-1.5 tbsp. of unsalted seeds like pumpkin, flax, and sunflower to salads, yogurt, or oatmeal helps to decrease your blood pressure. Seeds are a good source of vital minerals like magnesium. Magnesium controls blood pressure by relaxing the blood vessels.

OATMEAL

This healthy whole grain is filling and low in sodium. It is also full of fiber which helps control your weight and lower blood pressure. 3-5 cups daily of rolled or steel cut oats can be cooked with water or low fat milk. Add some raisins or bananas for a touch of sweetness.

PISTACHIOS

Walnuts or almonds can be a great source of healthy fats that help your heart. However, the best option to help lower your blood pressure is pistachios. They have the strongest effect on both your top and bottom blood pressure readings. 1-2 cups weekly is sufficient. They are a great healthy snack.

POMEGRANATES

If you are not a fan of the pomegranate fruit, drinking 2-3 cups of the juice daily will chisel away at your blood pressure numbers. But watch out for the sugar. Also juices don’t have the fiber you get from the fruit. Be sure to add fiber from other sources to keep your heart healthy and your bowels regular.

OLIVE OIL

The protective antioxidants, polyphenols are found in olive oil. Polyphenols improve blood vessel health and help them stay elastic. Use it instead of butter, vegetable oil, or canola oil in your cooking.

BEETS

Drinking two cups daily of a mix of 3 parts beetroot and one part apple juice can make your systolic ( top number) blood pressure go down in just a few hours. High systolic pressure increases your chance of having a stroke. Cooked beets and beet greens which have lots of vitamin K are good alternatives.

GARLIC

Garlic adds more than zest to your dishes. It plays a hand in boosting nitric oxide levels which dilates blood vessels. The more relaxed your blood vessels are, the less your heart has to work to pump blood through them. 1-2 cloves daily can help lower your blood pressure.

LEGUMES and BEANS

A daily cup of peas, lentils, garbanzo beans, or beans can keep your blood pressure in check. Legumes and beans are big on fiber and can help ward off coronary heart disease. You can always throw some in a salad.

DARK CHOCOLATE

Hold up ! Don’t get too excited, don’t eat the whole chocolate bar. Dark chocolate ( at least 50-70% cocoa) can give you a boost of a plant compound called flavanol. As with garlic, this antioxidant can increase your nitric oxide levels and widen blood vessels. That can make your blood pressure drop. It goes without saying you only need a little bit. I buy the scored chocolate bars from Aldi’s, throw them in the freezer, and break off a piece two sometimes three times a week.

The recommended quantities of some of these foods may seem like a lot. Play with them and learn to combine them together to get what you need. If you have high blood pressure a healthy diet, losing weight, exercise and taking your prescribed medication can manage or prevent your condition.