12 Foods to Regulate High Blood Pressure Naturally

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About 75 million American adults (32%) have high blood pressure – that’s 1 in every 3 adults.[1] High blood pressure is a “silent killer” because it comes without initial indications. Worst is that you can have a high blood pressure for years without any symptoms. Thus, hypertension (High Blood Pressure) puts you at risk since it can cause heart disease, stroke, and even death. Although exact causes of high blood pressure are not known some factors may contribute to its development such as diet and lifestyle. Today, we’ll tackle 12 Foods to help Regulate High Blood Pressure Naturally.

According to research, the incidence of hypertension is highest in places where great consumption or utilization of salt is practiced. Moreover, insufficient intake of essential minerals such as potassium, magnesium, and calcium is also a factor affecting blood pressure levels. Meanwhile, adhering to blood pressure medication may give you an immediate help still it brings risks and harmful side effects as well. So instead of grasping those risks, why not turn to nature and let it share its healing properties? Nature has bountiful healing properties that are raring to do its task.

12 Foods to Regulate High Blood Pressure Naturally

1. Avocado

Avocado has a high fiber and increasing fiber intake lowers blood pressure and cholesterol. Besides, low magnesium levels in the body are linked to hypertension, avocado is a great source of magnesium. It also has oleic acid (fatty acid) which is responsible for hypotensive effects of olive oil.

12 Foods to Regulate High Blood Pressure
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2. Buko juice

Buko Juice is packed with 5 essential electrolytes namely potassium, sodium, phosphorus, magnesium and calcium. These electrolytes especially potassium, magnesium and calcium help regulate blood pressure in the body. A study in 2005, has been conducted and it shows that 71% of the study participants have reduced blood pressure by drinking fresh buko juice daily for 2 weeks.

12 Foods to Regulate High Blood Pressure
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3. Kiwi

Kiwi is rich in lutein (antioxidant) that can help beat free radicals which cause high blood pressure. Also, it has a high potassium content which helps balance the amount of salt in the body thus heart and blood pressure remains normal. Eating 3 kiwis a day decreases high blood pressure for 8 weeks. If you have a good quality juicer, it’s best to extract juice to get lots of nutrients and more health benefits.

12 Foods to Regulate High Blood Pressure
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4. Mango

With its high magnesium (2% in 9mg) and potassium (4% in 156mg) mango helps lower blood pressure. Also, the fiber contained in mango also helps lower blood cholesterol in the body. Moreover, mangos are fat-free, sodium free and cholesterol free making it an ideal superfruit, especially for hypertensive individuals. A cup of mango provides you with 100% of daily needed Vitamin C. Taking large doses of vitamin C may moderately reduce blood pressure, according to an analysis of years of research by Johns Hopkins scientists. [2]

12 Foods to Regulate High Blood Pressure
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5. Papaya

Papaya is rich in potassium a mineral that neutralizes the effects of sodium in the body. It is also a good source of fiber. You can blend papaya to make a healthy and delicious smoothie. Researchers show that individuals who are taking foods that are rich in potassium and calcium have a lower incidence of hypertension.

12 Foods to Regulate High Blood Pressure
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6. Pineapple

This potassium-rich food can help lower high blood pressure. Taking pineapple juice regularly can help combat high blood pressure. 1 cup of pineapple juice has 1 mg of sodium and 195mg potassium. So basically great potassium and low sodium content of pineapple effectively fight high blood pressure.

12 Foods to Regulate High Blood Pressure
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7. Carrot

Carrot is not only for good eyesight, it is also a good source for reducing high blood pressure. The potassium and antioxidants it contains help lower hypertension. According to research, carrots are rich in fiber called pectin that binds with the bile in the stomach and helps flush it. Since it’s hard to eat more carrots at once, it’s best to extract its juice using a slow juicer (non-centrifugal) to get more of its health benefits.

12 Foods to Regulate High Blood Pressure
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8. Celery

Celery helps dilate blood vessels and allows blood to flow easily and freely. According to Dr. Shafer “to get the benefit, eat roughly 4 stalks or 1 cup chopped of Celery daily.” In a certain research, a compound from celery known as 3-n-butyl phthalide was injected on laboratory animals and results show that their blood pressure quickly dropped from 12 to 14 percent. Significantly, phthalide relaxes muscles around arteries and allows blood vessels to dilate and produce space inside for blood to flow at a lower pressure. [3]

12 Foods to Regulate High Blood Pressure
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9. Passion Fruit

Passion fruit has high potassium content with very less sodium which makes it highly effective for lowering high blood pressure.1 passion fruit daily has one-fourth of potassium needs. Potassium regulates electrolyte balance and controls the muscle function of our entire body including heart muscles [4]

12 Foods to Regulate High Blood Pressure
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 10. Cucumber

Cucumber helps neutralize blood pressure levels in the body. Its fiber, potassium and magnesium content works effectively to help reduce hypertension. As stated earlier, a high-sodium diet can increase the risk of hypertension. In contrast, cucumber has low sodium content; a piece of cucumber contains only 6mg which makes it a perfect blood pressure neutralizer. American Heart Association, recommend no more than 2,300 milligrams (mgs) a day and an ideal limit of no more than 1,500 mg per day for most adults. [5]

12 Foods to Regulate High Blood Pressure
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 11. Spinach

This green leafy vegetable has a low-calorie content. Likewise, spinach also has high nutrients that are good for the heart such as fiber, potassium, folate, magnesium which also helps regulate blood pressure levels.

12 Foods to Regulate High Blood Pressure
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12. Turmeric

The last but not the least of the 12 foods to regulate high blood pressure naturally is turmeric. It has curcumin a strong anti-oxidant that is a powerful anti-inflammatory, anti-cancer properties, helps lower blood pressure and anti-clotting properties. It also contains a lot of compounds that promote good blood circulation such as 1,8-cineole (inhibits high cholesterol), ferulic acid (keeps heart healthy, prevents fatty liver acid, lowers cholesterol), quercetin (boosts metabolism) and much more.

12 Foods to Regulate G=High Blood Pressure
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