15 Powerful Foods To Lower Blood Pressure
15 Powerful Foods To Lower Blood Pressure
Let’s look at 15 of the most powerful foods to lower blood pressure…
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15 Powerful Foods To Lower Blood Pressure
15. Berries
Berries are a nutrient-dense powerhouse. In fact, berries are the second highest antioxidant-dense food on the planet. Not only are they bursting with flavour, but they help to reduce high blood pressure, and are some of the healthiest foods you can put in your mouth.
14. Dandelion
Dandelion greens are a rich source of potassium, which helps to lower blood pressure. Dandelion root is used to cleanse the liver and improve kidney function so these organs can more effectively remove waste and decrease fluid retention…
13. Fish
Fish is a delicious and nutritious food. Not only is fish packed with essential vitamins and minerals, it’s also a high-protein source of omega-3 fatty acids which helps to regulate blood pressure.
12. Avocado
Avocados have more potassium than banana… the important mineral that regulates blood pressure by counteracting the effects of sodium.
11. Mushrooms
Mushrooms are a good source of protein, fiber, and important nutrients. They are high in potassium making them a great option for people looking to reduce blood pressure.
10. Leafy Greens
Leafy greens are packed with nitrates, potassium, fiber, and antioxidants… Which are all key factors. They also contain vitamins C and E, which protect the heart and blood vessels from damage.
9. Beans and Lentils
According to renowned M.D. and nutrition educator Dr Michael Greger, beans and legumes should be eaten every day. Whether it’s black beans, chickpeas, edamame, lentils, pinto beans or peas, add these to your meals wherever you can.
8. Yogurt
Yogurt is a good source of calcium and magnesium, which aid healthy blood pressure levels. But more interestingly, yogurt contains good bacteria or “probiotics”.
7. Seeds
These tiny powerhouses pack a mighty punch when it comes to normalising blood pressure.
6. Nuts
Nuts are packed with heart healthy fats that help you to stay fuller for longer, while also normalizing blood pressure, reducing inflammation, and improving cholesterol health.
5. Cruciferous Vegetables
Cruciferous veges are superstars, and it’s all thanks to Sulforaphane, a naturally occurring compound found in cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, and kale.
4. Flaxseed
Flaxseed is a rich source of alpha-linolenic acid or (ALA), a plant-derived omega-3 fatty acid that’s known to reduce inflammation which is a fundamental top-level factor of hypertension and pretty much all disease.
3. Herbs and Spices
Herbs and spices not only make food taste great. They are potent functional foods that can reign in high blood pressure, reduce oxidative stress, and keep the body working in harmony.
2. Beetroot
Beetroot contains high levels of nitrates, which are naturally occurring compounds that trigger the production of nitric oxide in the body… which in turn lowers blood pressure by dilating and relaxing blood vessels.
1. Citrus Fruits
Citrus fruits such as oranges, lemons, and limes are packed with vitamins and minerals that regulate blood pressure and improve heart health.
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Content
0.42 -> High blood pressure, also known as
hypertension, is an increasingly common problem.
6.42 -> It is often referred to as the "silent
killer" because it often has no symptoms
12.72 -> and can go undetected for years.
High blood pressure can be caused
18.18 -> by a variety of factors…
But left unchecked,
21.84 -> it leads to serious health problems like
heart disease, stroke, and kidney failure.
28.2 -> When there is too much force against the walls
of your arteries, your blood pressure rises…
33.36 -> Putting extra stress on the heart…
And reducing the ability to
38.28 -> transport oxygen around your body.
But the good news is, making a few
43.5 -> simple changes to your diet and lifestyle
can have a big impact on your blood pressure.
49.74 -> So today we’re going to look at 15 of the
most powerful foods to lower blood pressure.
56.4 -> Whether you're struggling with high blood
pressure or just looking to stay healthy,
61.2 -> keep watching to discover some of
the best foods to add to your diet.
66.24 -> But before we dig in, can you do us a favor…
Click on the thumbs up and help us spread the
71.94 -> word about heart disease prevention.
And ring the bell to stay up
75.9 -> to date with our latest videos…
We want to make sure you get the latest
79.68 -> info so you can live a long, healthy life.
And stick around to find out how to get
85.5 -> 2 heart-health free gifts…
We guarantee both you and
89.28 -> your heart will love them!
Ok, let’s get into it.
93.78 -> Number 15. Berries
Berries are a nutrient-dense powerhouse.
100.08 -> In fact, berries are the second highest
antioxidant-dense food on the planet.
106.56 -> Not only are they bursting with flavour,
but they help to reduce high blood pressure…
111.36 -> And are some of the healthiest
foods you can put in your mouth.
115.44 -> One thing that makes berries so great is that
they contain distinct polyphenol compounds like
121.32 -> anthocyanins, tannins, and ellagic acid.
These molecules have potent antioxidant,
128.16 -> anti-inflammatory, and vascular
protective properties… which support
133.26 -> flexible and relaxed arteries… thus
helping to normalize blood pressure.
139.2 -> In fact, a 14-year study found that higher
anthocyanin intake was associated with an
146.16 -> 8% reduced risk of hypertension.
Other studies show that berries:
151.56 -> * Improve blood sugar regulation
* Reduce inflammation related to diabetes
156.48 -> * Support healthy skin
* And may protect against a number of cancers.
161.88 -> So, what are the best berries
for lowering blood pressure?
165.24 -> Blueberries, blackberries,
raspberries, strawberries,
169.74 -> and blackcurrants are all excellent choices.
Not only are these packed with beneficial
175.74 -> nutrients, but they're also low in sugar…
Making them an excellent option for
180.9 -> people wary of high blood sugar or diabetes.
And don’t feel you always need to buy fresh…
186.54 -> As research shows that frozen berries
tend to retain most of their nutrition.
192.54 -> Number 14. Dandelion
196.02 -> Yes, that's right, we're talking about
the weed that pops up in your yard.
200.76 -> Did you know that dandelion
is actually a superfood?
204.84 -> Dandelion greens are a rich source of
potassium, which helps to lower blood pressure…
211.32 -> Plus, dandelion root is used to cleanse
the liver and improve kidney function…
216.96 -> So these organs can more effectively remove
waste and decrease fluid retention...
221.94 -> All of which have downstream
effects for blood pressure.
226.02 -> According to research published in the Journal of
Functional Foods, dandelion is a “nontoxic herb
232.2 -> with exceptional biological activity”…
That may “prevent a range of diseases,
237.24 -> including cancer, obesity, hepatitis,
arthritis and cardiovascular disease”.
244.44 -> So, how do you incorporate
dandelion into your diet?
247.86 -> The leaves can be added to salads
or sautéed as a tasty side dish,
252.72 -> and the roots can be made into a
tea or used as a coffee substitute.
257.16 -> Look out for them at your local health store.
If you’re taking medication, talk to your
262.68 -> doctor first… as dandelion may interact with
blood thinners and some other medications.
268.68 -> Number 13. Fish
Fish is a delicious and nutritious food.
274.62 -> Not only is fish packed with
essential vitamins and minerals,
278.82 -> it’s also a high-protein source of omega-3 fatty
acids... Which helps to regulate blood pressure.
286.5 -> Omega-3 fatty acids have many health
benefits, especially for your heart.
291.36 -> These fatty acids reduce inflammation, normalize
blood pressure, and prevent blood clots.
298.2 -> So, which fish to serve up?
Oily fish like salmon, sardines,
303.84 -> anchovies, and mackerel top the list.
These also tend to be low in mercury…
309.84 -> which is known to induce hypertension
and a list of other problems.
314.94 -> Choose wild-caught fish instead of farmed fish.
Wild caught fish contain higher levels of
321.12 -> omega-3s… and farmed fish can contain antibiotics
and other nasty contamination… as a result of
328.32 -> being raised in confined spaces.
Number 12. Avocado
334.32 -> Avocados are the cool kid on
the block, and for good reason!
338.16 -> Not only are they creamy and
versatile, but they're also packed
342.84 -> with nutrients that improve heart health.
Avocados have more potassium than banana…
348.06 -> the important mineral that regulates blood
pressure by counteracting the effects of sodium.
353.82 -> Salt and potassium are like two
opposing forces in the body.
359.04 -> Salt acts as a tightening agent - constricting
blood vessels and elevating blood pressure…
364.86 -> While potassium acts as a relaxant - loosening
the blood vessels and lowering blood pressure.
371.82 -> Avos are a rich source of monounsaturated
fatty acids, which aid healthy cholesterol
378.48 -> and reduce the risk of heart disease.
Plus, the vitamin E in avos protects cells
385.32 -> from damage… and is also particularly
important for your eyes and skin.
390.84 -> So, whip up a bowl of guacamole, add slices
to your salad, and blend avo into sauces…
397.74 -> Your body will thank you.
Number 11. Mushrooms
404.88 -> Mushrooms are a good source of protein,
fiber, and important nutrients.
410.22 -> They are high in potassium… making
them a great option for people
414.12 -> looking to reduce blood pressure.
They are also rich in antioxidants,
418.5 -> which reduce oxidative stress and
improve overall cardiovascular health.
424.8 -> Some types of mushrooms, such as Maitake, have
been shown to significantly improve blood flow
431.16 -> and reduce blood pressure more than others.
What’s more, mushrooms are a source of
436.2 -> vitamin D… which is important for
maintaining healthy blood pressure.
440.88 -> Number 10. Leafy Greens
Leafy greens are packed
446.28 -> with nitrates, potassium, fiber, and
antioxidants… Which are all key factors.
452.88 -> They also contain vitamins C and E, which
protect the heart and blood vessels from damage.
459.84 -> Excellent options include:
* Kale
462.12 -> * Collards
* Spinach
464.16 -> * Mustard Greens
* Arugula
466.38 -> * Cabbage
* And Swiss Chard
468.42 -> A Danish study found that even consuming
around 1 cup of leafy greens per day
474.66 -> is enough to significantly mitigate
the risk of cardiovascular disease.
479.7 -> Next we’ll show you how to give
yourself a gut-health make-over…
484.26 -> But first, Heart Disease Code
would love to give you a free book…
488.22 -> The Surprising Truth About Fat And Cholesterol…
491.4 -> PLUS… The First Episode of The
Untold Story Of Heart Disease.
495.72 -> Something that everyone concerned
about heart-health should watch.
499.26 -> Click the link in the description
below to claim these free gifts.
503.76 -> Ok, let’s get back to the list…
Number 9. Beans and Lentils
510.3 -> According to renowned M.D. and nutrition
educator Dr Michael Greger, beans and
517.14 -> legumes should be eaten every day.
Whether it’s black beans, chickpeas,
521.94 -> edamame, lentils, pinto beans or peas…
Add these to your meals wherever you can.
528.66 -> They are rich in:
* Fiber
530.7 -> * Protein
* Potassium Iron
533.4 -> * Zinc
* And Folate.
535.86 -> If that wasn’t impressive enough…
Beans are also an excellent Prebiotic.
540.54 -> Prebiotics act as "food" for the
beneficial bacteria in our gut…
545.76 -> Which have a big impact on digestion,
immunity, mental health, and heart health.
552.54 -> Clinical and animal studies show that
prebiotics offer significant potential
557.76 -> to reduce or prevent hypertension
and normalize blood pressure.
562.56 -> What’s more, beans and legumes are cheap!...
Making them a great option for everyone,
568.14 -> no matter your budget.
Number 8. Yogurt
573.66 -> Yogurt is a good source of calcium and magnesium,
which aid healthy blood pressure levels.
579.18 -> But more interestingly, yogurt
contains good bacteria or “probiotics”.
586.38 -> PREbiotics are the food for bacteria,
and PRObiotics are the actual bacteria.
592.8 -> Think of it like being the gardener of your gut…
tending to the delicate balance of good and bad
598.5 -> bacteria… Nurturing the beneficial bacteria…
which leads to a thriving and healthy gut.
604.32 -> A 2021 study by the University of South
Australia looked at yogurt and blood pressure…
611.64 -> And found that regular yogurt
consumption is particularly beneficial
616.5 -> for people who already have hypertension.
Another article published by Harvard University
622.14 -> stated that people who got 2% of their calories
from yogurt were “30% less likely to develop
630.06 -> hypertension than people who do not eat yogurt”.
When it comes to choosing the best yogurt,
635.58 -> opt for plain, unsweetened varieties
that are low in added sugar.
641.28 -> Some of the best choices include:
* Greek Yogurt
644.7 -> * Skyr Yogurt
* Kefir
647.04 -> * And yogurts containing “active
bacteria” or “live cultures”.
652.56 -> Number 7. Seeds
655.74 -> These tiny powerhouses pack a mighty punch
when it comes to normalising blood pressure.
661.5 -> Chia seeds are rich in omega-3
fatty acids, fiber, and magnesium…
666.6 -> Pumpkin seeds are a great
source of potassium, and zinc...
671.52 -> And sesame seeds contain a
beneficial compound called sesamin.
676.86 -> Different studies have shown that all
of these benefit healthy blood pressure.
681.3 -> Soaking chia seeds in water overnight is a great
way to maximize their health benefits and make
687.18 -> them easier to digest. When soaked, the seeds
expand and create a gel-like substance that
694.08 -> is rich in fiber and essential nutrients.
Soaking chia seeds also improves absorption
700.38 -> of their nutrients, making them
more easily available to the body.
705.12 -> In a moment we’ll reveal one final seed that’s
so important that it needs its own section…
711.9 -> But first, let’s talk about…
Number 6. Nuts
718.2 -> Nuts are packed with heart healthy fats
that help you to stay fuller for longer…
724.2 -> While also normalizing blood pressure, reducing
inflammation, and improving cholesterol health.
731.1 -> Different nuts offer different nutrient
profiles, and the best for blood pressure
736.26 -> include:
* Pistachios
738 -> * Almonds
* Walnuts
740.52 -> * Brazil nuts
* Pecans
742.62 -> * Macadamias
* And Hazelnuts
745.32 -> One meta-analysis study found pistachios
may have the strongest impact on lowering
751.38 -> systolic blood and diastolic blood pressure.
Another study found that walnuts are particularly
757.74 -> valuable thanks to their high levels of omega-3,
antioxidants, and anti-inflammatory compounds.
764.82 -> In the 2 year trial “Walnut and Healthy Aging”
walnut consumption was associated with lower rates
771.12 -> of hypertension than the non-walnut group, as well
as improved eyesight and less cognitive decline.
778.44 -> Almonds are another great source of magnesium,
potassium, and monounsaturated fats.
784.74 -> Brazil nuts contain selenium, a mineral important
for heart health and thyroid function. However,
791.16 -> eating too many can lead to
selenium toxicity. Experts
795.72 -> recommend a maximum of 3 Brazil nuts per day.
Finally, it's important to choose unsalted
802.38 -> nuts and eat them in moderation. Aim for a
serving size of 1-2 ounces of nuts a day,
809.16 -> which is about a handful.
Number 5. Cruciferous Vegetables
815.88 -> Cruciferous veges are superstars…
and it’s all thanks to Sulforaphane!
822 -> Sulforaphane is a naturally occurring compound
found in cruciferous vegetables like broccoli,
828.12 -> cauliflower, Brussels sprouts, and kale.
This wonder compound has powerful antioxidant
834.48 -> properties, which protect blood vessels from
damage, and improve their overall function.
840.36 -> They also contain folate, vitamin K, and
phylloquinone… which are associated with:
846.48 -> * Reduced risk of heart attack…
* Improved blood flow…
850.02 -> * And improved artery health.
In fact, according to Dr Lauren
854.7 -> Blekkenhorst from the National Heart
Foundation of Australia, cruciferous
859.02 -> vegetables are possibly the MOST important food
for preventing advanced blood vessel disease.
865.2 -> A multitude of other studies have linked these
crunchy greens to reduced rates of cardiovascular
871.74 -> disease and reduced all-cause premature death.
Number 4. Flaxseed
878.4 -> If you take one thing away from this
video, it’s to eat flaxseed every day.
882.96 -> This tiny seed packs a powerful punch, and it's
incredibly easy to incorporate into your diet.
888.78 -> Flaxseed is associated with:
* Normalized blood pressure
892.92 -> * Healthy cholesterol
* Protection against some cancers
897.12 -> * Reduced inflammation
* And improved brain health
901.38 -> Flaxseed is a rich source of
alpha-linolenic acid or (ALA),
906.72 -> a plant-derived omega-3 fatty acid
that’s known to reduce inflammation…
911.94 -> Which is a fundamental top-level factor of
hypertension and pretty much all disease.
919.56 -> Flaxseed is also a rich source of lignans,
a type of phytoestrogen that has been shown
925.86 -> to improve heart health and reduce
the risk of certain types of cancer.
930.48 -> Flaxseed contains around 100 times
as much lignan as other foods.
935.88 -> It’s also a good source of both
soluble and insoluble fiber,
940.2 -> which help regulate blood sugar levels and lower
cholesterol levels, thus improving heart health.
947.1 -> It can be easily added to smoothies,
oatmeal, yogurt, and baked goods, making it
953.16 -> a convenient and tasty way to improve your health.
Plus it’s gluten-free, making it a core food for
960.84 -> those with celiac disease or gluten intolerance.
Finally, flaxseed is a sustainable food choice,
967.68 -> as it requires less water and
land than many other crops.
972.18 -> Flaxseed is best consumed ground rather than
whole… because its outer shell is very hard…
978 -> making it difficult for the body to digest whole.
So join the club… become a flaxseed fanatic today!
986.04 -> Number 3. Herbs and Spices
Herbs and spices not only make food taste great…
992.94 -> They are potent functional foods that can reign
in high blood pressure, reduce oxidative stress,
999 -> and keep the body working in harmony.
First up, garlic.
1004.34 -> Garlic has been used for centuries due to its
immunity and heart-health benefits… and is one
1010.04 -> of the most studied plant foods.
The most important compound
1013.22 -> in garlic is called “allicin”.
Allicin is believed to inhibit a process called
1017.96 -> “angiotensin II”… which causes blood vessels
to contract… thus elevating blood pressure.
1024.74 -> Next, turmeric.
The active ingredient
1028.04 -> in turmeric, called curcumin, has been
shown to improve blood vessel function.
1034.22 -> Cinnamon is the sweet spice known
to improve insulin sensitivity…
1037.94 -> And fiery cayenne pepper is loaded with
Capsaicin… which dilates blood vessels
1043.34 -> and improves blood flow…
All contributing to
1046.4 -> better blood pressure management.
And let’s not forget black pepper!
1050.3 -> Black pepper has made its way into every
meal due to its enormous protective effects…
1056 -> Improving insulin and glucose
function, reducing inflammation,
1059.96 -> and protecting against oxidative damage.
What many people find is that when they
1065.18 -> reduce the salt and use herbs and spices
instead… they don’t even miss that salt
1070.28 -> because the food tastes so good.
So, the next time you reach for the
1074.3 -> salt shaker, think again!
Instead, try adding herbs
1078.62 -> and spices for a flavorful way to
keep your blood pressure in check.
1083.78 -> Number 2. Beetroot
Yes, you heard me right, the humble beetroot
1090.08 -> is a powerful tool in reducing hypertension.
Beetroot contains high levels of nitrates,
1095.42 -> which are naturally occurring compounds that
trigger the production of nitric oxide in the
1100.7 -> body… which in turn lowers blood pressure
by dilating and relaxing blood vessels.
1106.7 -> This increased blood flow reduces the workload
on your heart and decreases the risk of heart
1112.64 -> disease, stroke and other issues.
It also contains healthy levels of:
1118.46 -> * Potassium
* Folate
1120.2 -> * Iron
* Vitamin C
1122.54 -> * Manganese
* As well as Betanin… which
1126.5 -> gives beetroot its deep red-purple colour..
as well an array of benefits for the heart.
1132.44 -> Beetroot juice has been shown to have an almost
immediate effect on blood pressure levels…
1137 -> Significantly reducing blood pressure
after just 3 hours in one study.
1142.28 -> In several clinical studies, participants
who consumed beetroot before exercising
1147.02 -> experienced improved exercise performance,
greater muscle glucose uptake, and improved
1153.74 -> resting blood pressure.
Number 1. Citrus Fruits
1159.38 -> Citrus fruits such as oranges,
lemons, and limes are packed
1164.12 -> with vitamins and minerals that regulate
blood pressure and improve heart health.
1168.8 -> For example, citrus fruits are high in
vitamin C, which plays a vital role in
1175.04 -> protecting against inflammation…
thus alleviating high blood pressure.
1179.84 -> Just like beetroot, vitamin C is a precursor
for nitric oxide… which relaxes blood vessels.
1186.38 -> It’s also vital to the production of
collagen… which is the most abundant
1191.3 -> chemical in the body… and used to build and
maintain healthy, flexible arteries… Which is
1196.94 -> key to keeping blood pressure in a healthy range.
Furthermore, citrus fruits contain “Hesperidin”…
1203.18 -> a flavonoid that has been shown to have
anti-inflammatory and vasodilatory effects,
1209 -> which help to improve blood
flow and reduce blood pressure.
1213.26 -> Citrus fruits have stayed in the spotlight
since Nobel laureate Dr Linus Pauling
1219.32 -> first discovered the power of vitamin C…
For immunity, blood health… and maintaining
1225.38 -> all-round molecular balance in the body.
It’s important to note that grapefruit can
1231.14 -> interfere with a number of medications… so it’s
best to stick to oranges, lemons, and limes.
1238.1 -> So there you have it, 15 of the most
powerful foods to lower blood pressure.
1243.44 -> Number 15. Berries
Number 14. Dandelion
1247.28 -> Number 13. Fish
Number 12. Avocado
1251.06 -> Number 11. Mushrooms
Number 10. Leafy Greens
1255.44 -> Number 9. Beans and Lentils
Number 8. Yogurt
1259.94 -> Number 7. Seeds
Number 6. Nuts
1263.96 -> Number 5. Cruciferous Vegetables
Number 4. Flaxseed
1268.4 -> Number 3. Herbs and Spices
Number 2. Beetroot
1273.44 -> Number 1. Citrus Fruits
What are your favorites?
1277.64 -> Do you have any tricks for getting
more of these into your diet?
1280.7 -> Leave a comment and share it with others
in the Heart Disease Code community…
1285.08 -> And remember to get your two free gifts…
The Surprising Truth About Fat And Cholesterol…
1291.68 -> And The First Episode of The
Untold Story Of Heart Disease….
1296.18 -> Just click the link in the
description below to get them.
1300.26 -> And remember to like this video
and click the subscribe button…
1303.92 -> So that you can stay up to
date as we release new videos.
1308.42 -> Thanks for watching, we hope you
have a happy and heart-healthy day!
Source: https://www.youtube.com/watch?v=IKf8Iqg7RRw