None of us are immune to the need of maintaining a healthy high blood pressure. Did you know in the United States 108 million people or 45% of our population have a diagnosis of hypertension ( high blood pressure)? Were you aware that hypertension is the most common preventable risk factor for cardiovascular disease? Did you know that high blood pressure puts your brain and kidneys at risk? Hypertension is known as the silent killer because most people are unaware their blood pressure is high until they suffer a heart attack or stroke.

Hypertension is diagnosed if your systolic blood pressure, the top number is above 130 mg and the diastolic, bottom number is above 80. Only 1 in 4 of people diagnosed in the United States have their hypertension under control. Uncontrolled hypertension may lead to stroke, heart attack, heart failure and kidney failure.

One of the ways you can control your blood pressure levels in a healthy manner is through your diet! My motto is use food as your medicine. I recently had a friend contact me regarding her blood sugar, it had been elevated. She has been diabetic for 20 years and on one medication. Before her physician could suggest adding additional meds or even insulin, she took matters into her own hands. She became disciplined, she tracked her calories and carbs, and loss 15 pounds over a one month period of time. On her next MD visit, one month later, her a1c ( measures the amount of sugar in your blood stream over a period of time), had dropped from 7.8 to 6.3. Her physician is now considering cutting her meds totally if she continues her improvement for another month.

I understand todays post is about high blood pressure not diabetes, however the concept is the same. Be proactive and do the things you need to do to be healthy, without medication. Learn to use food as your medication. A change in diet and lifestyle can be very effective in lowering your blood pressure and improving your health. We will not discuss all the foods that are beneficial in controlling your blood pressure, but will look at some of the top ones.

Bananas are a great source of potassium which reduces the effects of sodium on the body and decreases tension within the walls of your blood vessels which works to lower blood pressure. One banana has about 422 milligrams of potassium which is 10% of the daily recommended dose for adults.

Fruits such as lemons, oranges, and grapefruits, known as citrus fruits are loaded with minerals and vitamins that can lower blood pressure. As long as the juices from these fruits aren’t filled with sugar, citrus fruits are also beneficial in that form. Drinking two glasses of orange juice daily may decrease your blood pressure.

One of my favorites and one of the reasons I don’t have high blood pressure is fatty fish. Fish such as salmon, mackerel, and sardines are loaded with omega-3fatty acids. This fat has been proven to lower blood pressure. An added benefit is omega-3 fatty acids reduce inflammation which lowers levels of oxyphilins, compounds that cause restrictions in blood vessels.

Eat the rainbow, strawberries, raspberries, and blueberries contain an antioxidant compound known as anthocyanins. This compound reduces the risk of high blood pressure and increase the level of nitric acid in the blood stream which reduces blood pressure.

Add some crunch to your diet with celery, compounds in celery help your blood vessels to relax, which lowers your blood pressure. Yogurt also lowers your blood pressure. Low fat dairy products are a good source of calcium, a mineral which controls the contractures of smooth muscle cells. This regulates your blood pressure. Be sure the yogurt you are consuming does not contain added sugar. Natural and Greek yogurts are the best.

Tomatoes and tomato products reduce blood pressure. They contain potassium, discussed earlier, and lycopene, which are heart healthy and have the ability to reduce blood pressure. Pomegranates, specifically pomegranate juice reduces blood pressure in a short period of time. This fruit is rich with antioxidants, responsible for the decrease in blood pressure. Read the label and stay away from juice with added sugar.

Beets, high in nitric acid, just like berries is great for lowering blood pressure. You may want to add some pistachios which reduce blood pressure by lowering your heart rate and reducing tightening within blood vessels. Kale, spinach, arugula, collards, and beet greens are all an excellent source of potassium. As we learned earlier potassium reduces tension within the walls of blood vessels which regulates your blood pressure. They also contain magnesium which reduces blood pressure by relaxing blood vessels.

Broccoli and other cruciferous vegetables are high in:

• Calcium which is known to regulate blood pressure levels
• Potassium, known to decrease pressure within the walls of blood vessels
• Magnesium, which increases production of nitric oxide, helping to relax blood vessels
• Vitamin C, which acts as a diuretic, removing excess body fluid, relieving pressure in blood vessels.

Broccoli is also rich in antioxidants that work to improve blood vessel function.

Beans, peas, and lentils are effective in lowering both blood pressure and cholesterol levels. They are also rich in magnesium and potassium, which you have learned lower blood pressure by relaxing blood vessels. Garlic, a vegetable from the onion family, contains a compound called allicin. The compound is released when garlic is crushed or chopped. Allicin inhibits the production of a compound known to raise blood pressure. As well garlic increases the body’s production of nitric acid.

Flavonols found in dark cocoa rich chocolate regulate blood pressure by working to make sure your blood vessels function properly. An additional benefit is the antioxidants found in chocolate that improve blood vessel function.

It is your choice, continue to blindly take medication that may or may not be effective in controlling your blood pressure, or become an active participant in your health. Just adding these foods to your diet on a regular basis could improve your blood pressure. It is no harm in trying. Don’t be a victim of the “silent killer”.

Until next time,

Peace, Love, and Blessings