Tuesday, February 14, 2012

7 Types of Foods Lowering High Blood Pressure

What types of foods to lowering high blood pressure. For owners of high blood pressure, eating foods that can lower blood pressure is one way to cope with stroke. A healthy diet and balanced is one way to prevent and reduce high blood pressure and hypertension. Experts believe that the consumption of foods derived from vegetable (plant) and a diet high in fruits is closely associated with low blood pressure. The following 7 types of foods lowering high blood pressure

Very important influence of foods on the development of hypertension, the experts who are members of the National Institutes of Health (NIH) recommends 7 foods believed to help lower blood pressure;

1. Celery
A doctor and medical director of Hipertension Institute of Nashville, at Saint Thomas Hospital, Mark Houston, recommends celery can be a natural remedy for lowering blood pressure. These recommendations are not new. Traditional Chinese medical experts have even been prescribing celery or celery root as a cure for patients with hypertension for more than a century.
Celery contains phytochemicals known as phthalides, which can relax the muscle tissue in the artery wall, thereby increasing blood flow and in turn lowers blood pressure.
How many consume in a day? Research shows that eating four stalks of celery every day may help in lowering blood pressure. In order not to get bored terhadp celery, try to consume every 2 or 3 days, with more servings

2. Marine fish
Content of marine fish rich in omega-3 fatty acids, known for its benefits in cardiovascular health. Excess of omega-3 to treat hypertension and reduce the risk of heart attack and stroke. Lauat Species: Salmon, tuna, mackerel, cod, herring, and sardines are one of the best sources of omega 3.
Omega-3 fatty acids are essential fatty acids. The human body can not produce omega 3, so we need to get from the food we eat. Omega-3 acts as a natural blood thinner, making it easier for your heart to pump blood throughout your body.
According to joint guidelines from the FDA and EPA, two to six-ounce servings of fish per week is a safe amount for most people, including pregnant women and nursing mothers.

3. Broccoli
Broccoli has been studied by nutrition experts, as a super foods because it contains a powerful antioxidant and serves as an anti-inflammatory. Even the vegetables are also quite effective in lowering blood pressure.
Broccoli is a foods with a complete nutrient content because it contains fiber, potassium, calcium, magnesium, and vitamin C, all the nutrients that help lower blood pressure. A cup of steamed broccoli provides more than 200 percent of vitamin C you need every day.
For optimal benefit of broccoli, you can eat on a regular basis. For variety, you can eat them raw with salsa or hummus, or steamed with olive oil and lemon.

4. Oat grain
Wheat consumption in hypertensive patients may be an alternative antihypertensive drugs, or reduce it by half. This is based on various research studies. Even patients who regularly consumed a variety of grain products tend to experience a significant decrease in blood pressure.
Oat fiber and magnesium both have beneficial effects on blood pressure. Regular consumption of oats may destroy existing plaque buildup in blood vessels.
What is the ideal that should be consumed? Consumption of at least one serving (about three-fourths cup) of whole grain oats per day, or at least six servings per week.

5. Black beans
Black bean can work like a magic potion to regulate blood sugar and lowers blood cholesterol levels, both of which contribute to maintaining blood pressure remained within normal conditions.
Black beans are a source of fiber and magnesium solids, which are essential for maintaining healthy pressure. In addition, folic acid content in it also helps in lowering blood pressure (particularly systolic blood pressure) by relaxing blood vessels and improve blood flow.
In just one day cup cooked black beans, several times a week is also not a problem

6. Berries
Berries are one of the most nutritious foods in the world because of the high content of fiber and antioxidants. Blueberries, strawberries, and raspberries are the types of berries that have a great ability to help lower blood pressure, thanks to fiber content, vitamin C, potassium, and other plant compounds.
A glass of strawberries contained 136 percent of the daily value for vitamin C. And blueberries contain a compound called pterostilbene that helps prevent the buildup of plaque in arteries.

7. Low-fat milk
In a Dutch study with adult respondents 55 years and older, researchers found that low-fat dairy products like milk, cheese, and yogurt can help prevent hypertension.
Modest amount of fat in low fat milk is important because it increases the bioavailability of calcium, making it easier for the body to absorb.
The results of 2006 study at Harvard Medical School, researchers found that people who eat more than three servings per day of low fat milk showed a decrease in systolic blood pressure by 2.6 points. The fall is better than those who ate less than half a serving per day. So, it would not hurt if you include skim milk, cheese, and yogurt into the daily diet.

Maybe there are some foods that you dislike, but it is important for owners of hypertension, to consume at least 5 types of food are mentioned. No need every day, 2 days is also a good benefit. So try is eating 7 foods that lowering high blood pressure.