Nutrition
Doctors recommend the Dietary Approaches to Stop Hypertension (DASH) diet to reduce high blood pressure, which includes fruits and vegetables that are rich in potassium, magnesium and fiber while low in sodium. Consider including the following fruits and vegetables in your diet to help reduce high blood pressure naturally:
strawberries are tasty complements to cereal or granola and are easy to prepare for a healthy dessert. APPLES The doctor was right; an apple a day contains antioxidants such as vitamin C and flavonoids to keep blood vessels healthy and your immunity strong. Rich in potassium and phosphorous and low in sodium, apples help to maintain the electrolyte balance in the body. POMEGRANATES While not as popular as berries, pomegranates are a healthy fruit that can be enjoyed raw, as a juice or cooked in recipes. Drinking a cup of pomegranate juice once a day quickly lowers blood pressure. Even though factors such as age, family history, gender and race are impossible to control, maintaining a healthy diet including four to five daily servings each of these fruits and vegetables can go a long way to help keep your blood pressure in check.
LEAFY GREENS High in potassium to help the kidneys eliminate sodium, leafy greens include romaine lettuce, arugula, kale, turnip greens, collard greens, spinach, beet greens and Swiss chard. Also high in mineral vitamin and fiber content, these vegetables contain phytochemicals and antioxidants, such as beta- carotene and lutein, to combat plaque build-up in the blood vessels. BEETS AND YAMS High in nitric oxide and nitrates, beets help to open blood vessels and lower blood pressure. Yams have large quantities of fiber, complex carbohydrates and potassium to increase energy, enhance muscle function and reduce blood pressure. BERRIES These delicious fruits especially blueberries, are naturally rich in flavonoids that lower blood pres- sure. Blueberries, raspberries, and
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