The One Breakfast Food To Eat To Lower Your Blood Pressure Says Dietitian
You can make the so-called “most important meal of the day” really count for something if you get in the habit of eating certain foods for breakfast. And we’re not just talking about healthy foods that nourish and energize your body so you can tackle the day at your best. Depending on what foods you decide you put on your plate, you can manage important aspects of your health, from your heart to your brain.
Specifically, if you’re interested in managing your blood pressure, one way you can do that beyond eating a healthy diet, exercising, and keeping stress levels low is by eating one blood pressure-managing food at breakfast: amaranth. This ancient grain is rich in fiber and magnesium: two nutrients that have been linked to low blood pressure.
Before we get into how your diet can influence blood pressure, let’s start with what blood pressure really is and how it’s linked to your overall health:
Get The Facts On Alcohol And Blood Pressure
Many of us like to have a drink when we go out with friends or family. The right concoction can make a delicious dish even better or help set the mood for a fun evening. But alcohol and blood pressure dont always mix well.
Drinking a lot can raise your blood pressure, which puts you at greater risk for a wide variety of further cardiovascular issues. So when you decide to drink, its important not to have too much.
How much is too much? If youre a woman, try not to have more than one drink per day. For men, no more than two drinks per day. A standard drink is a 12 oz. beer, a 5 oz. glass of wine or 1.5 oz. of spirits.
However, if youve already been diagnosed with high blood pressure, your doctor may advise you on a different daily limit, or suggest you cut out alcohol completely.
And just to clear something up: Red wine isnt necessarily good for your heart the research is still unclear and we still suggest moderation.
Final Thoughts On The Best Blood Pressure
There you have it! We just detailed 20 delicious vegetables that lower blood pressure. However, that list is only a sample of foods included in a healthy blood pressure diet.
Additional foods include other potassium- and magnesium-rich foods like bananas, sunflower seeds, and melon. You can also benefit greatly from other nutritional powerhouses like garlic, coriander, olive oil, dark chocolate, tomatoes, beans, legumes, and pomegranate juice.
As a cautionary note, there are certain foods that are best to avoid if you have high blood pressure. Be sure to stay clear of too much alcohol, caffeine, sugar, and omega-6 fats and trans fats.
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Celery Can Lower Blood Pressure
Celery is rich in butylphthalide analogues and apigenin, as well as a variety of trace elements. People who often eat celery know that celery has the effect of diuresis and swelling. After all, excess water and sodium in the body can also cause high blood pressure, which seriously affects human health.
Butylphthalide analogues and apigenin have the effect of expanding blood vessels at the same time. Celery is usually fried and eaten with cold dressing. The taste and taste are very good. It is one of the essential foods for patients with high blood pressure.
Potassium And Your Diet
The recommended potassium intake for an average adult is 4,700 milligrams per day.
Many of the elements of the DASH diet fruits, vegetables, fat-free or low-fat dairy foods and fish are good natural sources of potassium. For example, a medium banana has about 420 mg of potassium and half a cup of plain mashed sweet potatoes has 475 mg.
Other potassium-rich foods include:
- Fat-free or low-fat milk
- Fat-free yogurt
- Grapefruit and grapefruit juice
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Add Bananas To Your Amaranth For An Added Blood Pressure
Bananas are well known for lowering blood pressure because they’re a good source of potassium, a mineral and electrolyte the relaxes the walls of the blood vessels. So, add them to your amaranth porridge if you wish, but you can get more potassium by making a smoothie with coconut water, says Derocha: “Coconut water has six times the amount of potassium in a banana.” She recommends a smoothie or smoothie bowl made with coconut water and frozen fruit as a perfect blood-pressure-lowering breakfast when you’re in a hurry.
You Can Also Manage Blood Pressure By Cutting Out Specific Blood Pressure
With 23 years of helping people with high blood pressure improve their diets, Derocha knows the eating strategies that work best to lower BP. But before she tells us what to do, it’s important to understand which foods cause blood pressure to rise and why.
The American Heart Association gave the worst food culprits a nickname: The Salty Six, the six common foods that are very high in sodium.
Sodium is essential to your health because it regulates the fluid balance in your body. But when you eat too much salt, it pulls more water into your blood vessels and, in turn, your bloodstream, increasing the volume of blood.
High blood volume increases pressure against the walls of your blood vessels. Over time, this elevated blood pressure injures blood vessels, encourages plaque buildup, and forces your heart to work extra hard to pump blood throughout your body.
The American Heart Association recommends we keep our sodium intake to 2,300 mg per day. For ballpark reference, you get nearly half that amount lunching on a Philly cheesesteak and fries. No wonder the average American consumes 3,400 mg of salt per day. It adds up. We love our salt. And so do food manufacturers, who pile it on for taste and its preservative power for extending shelf life. Restaurants are notorious for oversalting their offerings, too. Beware of these 10 Saltiest Restaurant Foods in America.
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Limit Your Alcohol Intake
Regularly drinking too much alcohol can raise your blood pressure over time.
Staying within the recommended levels is the best way to reduce your risk of developing high blood pressure:
- men and women are advised not to regularly drink more than 14 units a week
- spread your drinking over 3 days or more if you drink as much as 14 units a week
The Salty Six: 6 Foods Most Closely Linked To High Blood Pressure
“The Salty Six are mostly processed foods,” says Derocha. “When life gets in the way, we reach for convenience foods.” And that can get us in trouble.
Avoiding those salty foods will help reduce high blood pressure, if you have it, she says. But you can do more by replacing them with foods that contain compounds clinically proven to drive down blood pressure and improve the health of your blood vessels.
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Making Progress On Lowering Your Blood Pressure With Diet Heres Where To Head Next
Taking control of your diet is a huge first step toward lowering and managing high blood pressure, and its something to be proud of. Many people start with a high blood pressure diet. And when theyre ready, take the next step with other activities that are key to bringing blood pressure down to a healthier level, including:
- Get moving in simple, easy ways. Try to get at least 2.5 hours per week of moderate physical activity, which includes things like brisk walking, dancing, canoeing, gardening, vacuuming, sweeping and mowing.
- Check out deep breathing or meditation. Chronic stress means higher blood pressure. Deep breathing and meditation can help reduce the effects of stress for better physical and mental health, and even just a few minutes can make a difference.
- Investigate how to quit smoking. Stopping smoking is essential to preventing or managing high blood pressure. But its not easy for help, your doctor is a great place to start.
- Set a weight goal. Dropping even just a few pounds can start to have a positive impact on your blood pressure. But losing weight is often easier said than done your doctor can help you come up with a personalized plan youre more likely to stick with.
One Breakfast Food To Eat To Lower Blood Pressure Is Amaranth Porridge
Actually, there are lots of foods that’ll help lower blood pressure, but if you want to start your day off with a powerful blood pressure reducer meal, here’s your recipe for amaranth porridge.
Make a porridge of amaranth, an ancient grain, rich in fiber and blood pressure-lowering magnesium.
“One cup of cooked amaranth gives you 38% of your daily needs of magnesium,” says Deroacha. “Studies show that magnesium is a relaxer of blood vessels. This mineral is lacking in the American diet because we don’t eat enough fruits and vegetables, two or three servings at best when we should push 4 or 5. The people who live so long in some of those blue zone areas get 9 to 10 servings.”
The fiber in the whole grain also helps to tamp down inflammation in the body, which can impact blood pressure.
Top that amaranth porridge with berries and pumpkin seeds. “Pumpkin seeds are a good source of the amino acid arginine that helps produce nitric oxide, which relaxes blood vessels,” says Derocha: “The deep colors of berries come from anthocyanins that also help to increase nitric oxide.”
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This Webpage Is A Companion To Step 6 Of Our Book: Lower Your Blood Pressure Naturally The Complete 9 Step Guide
Step 6 discusses vegetables that lower blood pressure which ones are the best and how to get enough of them. Legumes are excellent for blood pressure and are covered here too. To make it easy, Step 6 also gives delicious and novel meal and snack ideas involving vegetables no, you dont need to eat more carrot and celery sticks!
Click here for more information on the book:Lower Your Blood Pressure Naturally
Top Nutrients That Fight High Blood Pressure
Consuming foods rich in potassium is your bodys first line of defense in reducing your blood pressure. It is essential to improved kidney function, normal blood clotting and the efficient and healthy opening of blood vessels. All of these contribute to making potassium the first and foremost element in controlling blood pressure.
Magnesium acts as a vasodilator by helping to widen the blood vessel walls, and greatly assists in lowering blood pressure. Eating foods rich in magnesium, coupled with potassium and calcium has been shown to lower the risk of heart disease and high blood pressure.
Foods high in calcium have also been proven helpful. There are a number of ways calcium helps to lower blood pressure, but first and foremost, it helps the kidneys rid themselves of sodium and water, thus acting as a natural diuretic.
Reduced sodium and water lower blood pressure by increasing optimal blood flow in our blood vessels.
Look for veggies and fruits rich in nitrates! Nitrates are another of Mother Natures ingredients that maintain healthy blood vessels and help lower blood pressure. They, too, act as dilators of blood vessels, opening them wider and allowing for less constricted blood flow.
This action of nitrates from the fruits and vegetables we eat takes pressure off the heart and naturally helps lower blood pressure. One study showed that consumption of vegetables rich in nitrates reduced the risk of cardiovascular disease by their action as a vasodilator.
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Sesame And Rice Bran Oils
People who cooked with a blend of the two oils saw a drop in blood pressure almost comparable to the decrease that results from taking medication, according to research presented at the American Heart Associations Scientific Sessions. Researchers believe the effect is due to the oils fatty acids and antioxidants.
Fruits For High Blood Pressure
Fruit is full of nutrients that can bring down your blood pressure. The key nutrients are potassium, magnesium, and fiber. The potassium in bananas, for example, lowers tension in the walls of your blood vessels. It also helps get rid of sodium — which raises blood pressure — through your urine.
Since fruit is sweet, it makes a good substitute for less healthy desserts. Look for fresh, frozen, or canned versions of these fruits that pack a lot of potassium, magnesium, and fiber:
If you buy canned fruit, make sure its packed in water or natural juices, not syrup. And also check to see that theres no added sugar or salt.
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What Foods Can Lower Blood Pressure
If youve been diagnosed with hypertension, or high blood pressure, your doctor has probably advised you to exercise and change your eating habits. According to the National Institutes of Health , eating a diet of nutrient-rich, low-sodium foods can lower blood pressure naturally. And best of all, most foods that lower blood pressure are still rich in flavor.
But what foods lower blood pressure? And will foods help lower blood pressure according to the latest American College of Cardiology and American Heart Association guidelines? Because of complications that can be found even at lower blood pressure readings, these new guidelines lower the definition of high blood pressure and eliminate the prehypertension category.
The new ACC and AHA blood pressure guidelines were published online in November 2017 in the Journal of the American College of Cardiology, and in November 2017 in the journal Hypertension. Under these blood pressure guidelines, the number of men in the United States with high blood pressure will triple, and the number of women will double. The guidelines are:
There is much research that supports pursuing lower blood pressure for prevention of heart disease. In one key study, participants who got their systolic pressures below 120 saw their incidence of heart failure, heart attack, and stroke fall by one-third, and the risk of death fell by nearly a one-quarter. Thats a substantial drop.
Vegetables With High Potassium Content
Most vegetables that lower blood pressure contain potassium. The recommended daily intake of this mineral depends on your age.
For infants up to six months of age, 400 mg of potassium is recommended, while 700 mg is required between ages six months and 12 months. From age one to three, 3.5 g is required, and 3.8 g is enough for ages four to eight. Between nine and 18 years, 4.5 g is recommended. Everyone over 18 needs about 4.7 g.
The following vegetables are good sources for potassium. The serving size is one cup, unless otherwise noted.
- Boiled green beans – 373 mg
- Raw carrots – 394 mg
- Cooked kidney beans – 713 mg
- Boiled spinach – 838 mg
- Baked winter squash – 895 mg
- Boiled Swiss chard – 960 mg
- Cooked lima beans – 955 mg
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Vegetables Fruits And Disease
There is compelling evidence that a diet rich in fruits and vegetables can lower the risk of heart disease and stroke.
- The Dietary Approaches to Stop Hypertension study examined the effect on blood pressure of a diet that was rich in fruits, vegetables, and low-fat dairy products and that restricted the amount of saturated and total fat. The researchers found that people with high blood pressure who followed this diet reduced their systolic blood pressure by about 11 mm Hg and their diastolic blood pressure by almost 6 mm Hgas much as medications can achieve.
- A randomized trial known as the Optimal Macronutrient Intake Trial for Heart Health showed that this fruit and vegetable-rich diet lowered blood pressure even more when some of the carbohydrate was replaced with healthy unsaturated fat or protein.
- In 2014 a meta-analysis of clinical trials and observational studies found that consumption of a vegetarian diet was associated with lower blood pressure.
- For example, over a 14-year period in the Nurses Health Study and the Health Professionals Follow-up Study, men and women with the highest intake of fruits and vegetables were just as likely to have developed cancer as those who ate the fewest daily servings .
- A meta-analysis of cohort studies found that a higher fruit and vegetable intake did not decrease the risk of deaths from cancer.
Pick Dark Chocolate Berries Or A Banana Instead
In addition to reading nutrition labels, consider switching up your daily treats by choosing one of these tasty alternatives:
- Dark chocolate. Dark chocolate has many flavonoids, a natural antioxidant that can cause your blood vessels to open more widely to support better cardiovascular health.
- Berries. Berries are a rich source of polyphenols, another kind of antioxidant that helps reduce inflammation and lower blood pressure.
- Bananas. Bananas have a lot of potassium, which helps counteract the effects of sodium and reduces tension in your blood vessels.
As with all things, moderation is key. Chocolate, berries and bananas still contain sugar and you dont want to go on a snack attack. But making smart changes to your snacking habits are easy ways to work in foods that can help reduce your blood pressure and satisfy your hunger.
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Start Lowering Your Blood Pressure Today
In many cases, high blood pressure doesnt have to be treated and managed with drastic lifestyle changes or medication.
Diet is one of the most important aspects of managing high blood pressure and its the one thing you have the most control over. Taking small steps now, can turn into big improvements and new routines.
Dont wait to take charge of your heart health. With support from your doctor and a little bit of determination you may find your blood pressure coming down sooner than you think.
Dont delay getting the heart care and answers you need