Reducing blood pressure does not happen overnight and it is not an easy process. You need to rest and get enough sleep.
To move regularly. And what is the most difficult, change your diet. I mean you have to completely change your lifestyle if you do not want to take the pills ‘loads ‘ for the rest of my life. And the worst part? You can’t let all these things to hurt because you’ll feel worse …
High blood pressure (hypertension in medical terms) it gets easy, but hard-to-heal. And this is statistically proven: in Europe 2 adults out of 5 have increased tension, and in 62% of the recorded deaths are caused by cardiovascular disease.
Normalize blood pressure is one of the most important, if not the most important things that need to be made for better health, a better quality and a greater duration of life. Fortunately, the evidence shows that there are many foods that can naturally reduce the tension. Instead of having to give up certain things, try to enter in the diet foods that help you bring back your health.
Here’s what you need to start to consume if you suffer from increased tension.
The nitrates from beets help reduce blood pressure.
The nitrates and nitrites are compounds with an important role in the metabolic system.
It can be difficult to understand how it specifically works, but it’s worth to make an effort and try if you have problems with blood pressure.
Many believe that nitrates and nitrites are substances artificially created, which is not true. It is true that are used in food, as well as preservatives, but are produced naturally by the body and through saliva.
Nitric oxide (ON) on the other hand acts as a neurotransmitter of the molecule, beneficial to our health. It transmits signals to the cells of the arteries, in order to make them relax and become flexible.
This action improves vasodilation, which in turn, reduces tension.
For this reason, foods high in nitrates and which are not exposed to high temperatures are extremely beneficial because they can turn into nitric oxide.
In fact, it represents the main source of vegetable nitrates from food, although many people ignore this.
Beetroot is top of the list and many studies have been carried out mainly in connection with beet juice supplementation.
Beetroot juice contains high levels of nitrates, which can be converted into nitric oxide, beneficial for health. Studies show that it reduces blood pressure with 4-10 mm Hg within a few hours. It also proved that beetroot juice amplifies the effects of exercise.
Garlic lowers bad cholesterol level and knew that initially, the garlic was not used in cooking?
Along with its history, garlic has been used mainly for medicinal and therapeutic. This is confirmed by the evidence left from the great civilizations of the Egyptians, Babylonians, Greeks, Romans, and Chinese.
The active ingredient in garlic is alicina, a sulfur compound released when garlic is crushed, cut or chew.
Studies on humans have shown that garlic supplementation significantly improves blood pressure of those who suffer from hypertension. One study even found that garlic was as effective as medication after 24 weeks. Taking into consideration the fact that garlic lowers LDL cholesterol by up to 10-15%, consumption is imperative. Results were obtained with an additional 600-1,200 mg per day, the equivalent of at least two cloves of garlic a day. There is a side effect … bad breath. But there’s a ‘ cure ‘ for this: top 3 cheap and natural solutions for a pleasant smelling breath.
Walnuts and almonds significantly reduce blood pressure values over the long-term but almonds and walnuts are particularly worth mentioning, especially linked to metabolic problems as is and if blood pressure increased. What makes them so powerful is their content rich in magnesium.
Magnesium is an essential mineral involved in more than 300 lawsuits in Walnuts and almonds. are among the richest sources of magnesium.
A lack of magnesium in the diet is very closely correlated with complications related to blood pressure. This is true regardless of the existence or absence of problems with weight.
As expected, an adequate intake of magnesium has been proven in numerous studies that largely reduces tension. It is interesting to note that as a result of a study conducted in patients with type 2 diabetes was observed a reduction in the blood only after the inclusion of vitamins C and E supplementation with magnesium.
This is especially important to know if you opt for supplements with magnesium instead of getting it from whole foods.
Recommended daily dose of magnesium is 310-420 mg for adults. A cup of almonds or walnuts contains an impressive amount of 360 mg.
Eating cabbage, kale, and spinach can reduce blood pressure
Kale is, like spinach, rich in vitamins, minerals, antioxidants and other compounds are known for their ability to prevent diseases.
But the reason that kale can reduce blood pressure or nutritional profile is unique. It is rich in magnesium, potassium and vitamin c.
A nutrition rich in potassium is closely associated with a low pressure.
This is possible because the effect of magnesium on blood pressure is enhanced in combination with more potassium. In some cases, this combination can reduce blood pressure as much as medications.
Unfortunately, we no longer eat as much potassium. Our ancestors ate around 10,500 mg of potassium per day, while a Westerner nowadays consumes on average 2,800 mg daily.
But the reason that surpasses even kale spinach is to have four times more vitamin C.
The relationship between potassium-magnesium, vitamin C appears to potentiate the effects of lowering the blood pressure of magnesium and potassium in the blood increase.
This trio of nutritional magnesium, potassium and vitamin C content of kale makes it peerless in managing blood pressure and minimizing the risk of disease.
If I had to choose a single green leafy vegetable, it’s supposed to be kale.
Curcumin from turmeric can improve blood circulation.
The main active ingredient in turmeric is Curcumin, which has powerful anti-inflammatory effects in the body. The benefits of Curcumin for circulation and blood pressure are associated with nitric oxide, similarly to those of sugar beet, as mentioned above. Curcumin supplementation proved that increases nitric oxide in the blood, in some cases up to 40% in just four weeks.
These potential cardiovascular benefits are too important not to be taken into consideration, especially if there’s a risk of some complications. But there is one problem with Curcumin …
People are not able to absorb easily. For audible benefits, it is essential to consume Curcumin with an enhancer how is black pepper. Black pepper contains piperine, a substance that increases the absorption of Curcumin with up to 2,000 percent.
Green tea stimulates blood circulation
Traditional Chinese green tea contains many powerful antioxidants and compounds; a combination of unequal to other foods.
The reason why tea-especially at green tea is so beneficial is that of the polyphenols that it contains.
A certain class of polyphenols in green tea called catechins have been shown to improve blood circulation and tension.
As in the case of beet and Curcumin, the mechanism looks like nitric oxide involved here.
It is not surprising that statistics show about consumers as green tea shows up to a 31% lower risk of cardiovascular disease.
Green coffee extract reduces blood pressure in people suffering from hypertension coffee beans are normally green, but through frying become brownish. So, green coffee is, in fact, the coffee unfried. Although the fried coffee has a chemical composition similar to that of green, through the process of frying destroyed mostly chlorogenic acid content.
It is the active ingredient that gives the green coffee bean therapeutic properties. It is also used for ingredient and supplements with extract of green coffee beans.
A study of 12 weeks to use the 480 mg of green coffee extract (equivalent to 140 mg of chlorogenic acid) found that lowered heart rate and blood pressure by up to 8 percent. These benefits have been maintained for 12 weeks with supplements, but only to those who already were suffering from tension. In addition, the benefits have disappeared with more disruption.
In theory, consumption of coffee should be kinda the same benefits as dietary supplements but depends on the concentration of chlorogenic acid. The doses used in these studies were equivalent to 120-300 mg of chlorogenic acid. If you choose to consume coffee, you have to keep in mind as it contains caffeine, a substance that is best known to favor increasing the tension.
Food is only the first step … Of course, there are other factors that affect blood pressure, such as physical activity, quality of sleep, exposure to sunlight, meditation and other stress-management practices.
But, in the end, each of them linked with nutrition. What you eat is definitely the determining factor.