High blood pressure is a common health epidemic these days, putting people at risk of serious problems such as heart attack and stroke. Exercise and weight loss should be part of your daily efforts to keep your blood pressure at healthy levels. Consistent, light exercise is all that is required. Ideal levels, now considered to be 120/80 mm Hg, can usually be maintained by regular exercise and a diet low in sodium. If you find that your blood pressure is less than desirable, many doctors are quick to prescribe medication, but simple foods can help you lower and normalize your blood pressure.
Omega 3 fatty acids have a tremendous effect at lowering high blood pressure when consumed as a part of your regular diet. Omega 3 fatty acids are an essential nutrient your body cannot produce and can be found in flaxseed oil, borage seed oil and fish oil. The best sources in fish are salmon, mackerel, sardines and other cold water fish. If you cannot add more flaxseed or fish to your diet, consider a supplement capsule. When I had extremely high blood pressure I began by taking 1200 mg capsules each morning and evening. Since your body can more easily convert plant-based foods, I used a supplement containing flaxseed oil and borage oil. Because of the extra benefits this essential nutrient provides, I continue to take one capsule daily on days I don’t add flaxseed or eat fish.
Foods containing potassium will help normalize blood pressure. Potassium is an essential mineral your body needs for daily healthy functioning. It has an awesome effect on blood pressure. Found in bananas, potatoes, spinach, tomatoes, raisins, yams, mangoes and a number of other foods potassium attracts oxygen to cells, regulates sodium and fluid levels in the body and is needed for strong muscle contraction. Many times a potassium deficiency can contribute to hypertension. After testing potassium levels I not only included these foods in my diet, I supplemented 3 – 100 mg potassium tablets in my diet each morning and evening. Wow! What a drop in my readings. Now I just rely on foods.
Oranges, especially the orange zest, contain a flavonoid called hesperidin. Hesperidin has benefits to lower bad cholesterol, triglycerides, fight cancer and to normalize blood pressure. Add oranges and orange zest to your diet for this flavonoid. How do you get orange zest? Before peeling, scrape the orange from the peel. Orange zest adds flavor with health benefits to salads, dressings, marinades, many food recipes and to baked goods.
Sesame seed oil was used in one study in place of other vegetable cooking oils. The results were an average drop of 30 mm Hg in 60 days for study participants.
Virgin coconut oil is the only natural oil. It does not need to be processed. It need only be separated from the coconut water & coconut milk, is solid until about 85 degrees and is the only oil that does not change or denature when heated. It does not have a coconut flavor when used for cooking and does not require you to use as much. Virgin coconut oil consists of a medium chain fatty acid that your body utilizes easily for energy, unlike other oils, and will actually work to raise good cholesterol and normalize blood pressure. I do not cook with any other oil.
Blood pressure can be managed effectively with exercise and the foods you consume. Including certain foods in your diet and adding regular exercise will keep your body running smoothly. I went from 208/120 mm Hg after my stroke to 120/70 mm Hg today. I don’t need any drugs to assist me.