Have you ever wondered how to lower your blood pressure? Sodium is one of the worst things for your blood pressure, and if you shake it out from your diet you will be safe. However, a recent study has shown that it’s just as important to choose foods that are full of calcium, potassium, and magnesium and naturally low in sodium. Add in your diet these 9 natural remedies to your diet and cut your risk of heart attack and stroke nearly in half.
Having a cup of strong coffee, cola, hot chocolate, or any other beverage which contains caffeine can also temporarily increase your blood pressure.
In case you suffer from frequent low blood pressure, each morning drink a cup of coffee, especially if you are dealing with orthostatic hypotension. However, do not make a habit, since the long-term effects of caffeine are still not very clear.
2. Beetroot juice
Raw beetroot juice can help you fight with both low and high blood pressure. If you have hypotension, drink one cup of beetroot twice a day for one week. In addition, other natural fruit juices are also helpful in this regard.
3. Fat-free plain yogurt
Just one cup of fat-free plain yogurt contains 18% of the potassium, 12% of the magnesium, and 49% of the calcium you need each day.
Creamy and cool, yogurt is an important ingredient in mineral-rich breakfasts, in salad dressings and sauces, and even in entrées. Many brands of regular yogurt typically contain a little bit too much of calcium than Greek varieties.
One kiwifruit contains 9% of the potassium, 7% of the magnesium, and 2% of the calcium you need each day. Kiwifruit is a seasonal fruit and during the season you can find it in every supermarket.
Kiwifruit got the name after New Zealand’s native kiwi bird, who has a brown, fuzzy coat that resembles the skin if this fruit. Ripe kiwis can be stored on your counter or in the fridge. In addition, one kiwifruit has more vitamin C than a same-size serving of orange slices.
One-half of an avocado contains 10% of the potassium, 5% of the magnesium, and 1% of the calcium you need each day.
In addition to heart-healthy monounsaturated fats and pressure-soothing minerals, avocados have health-promoting carotenoids.
Also, it is important to peel an avocado carefully. The dark green flesh under the brittle skin of avocado has large amounts of these disease-fighting compounds.
6. Sweet potato
One medium-sized potato with the skin contains 15% of the potassium (10% without the skin), 8% of the magnesium (7% without the skin), and 4% of the calcium you need each day.
Since they are so sweet, they could be a dessert. Also, sweet potatoes are an excellent addition to smoothies. Bake a few sweet potatoes so you will have a ready supply for fast smoothies or any other recipe.
One cup of kale, cooked or raw, contains 9% of the potassium, 6% of the magnesium, and 9% of the calcium you need each day.
Kale is widely considered as a superfood since it’s low in calories and it contains a huge dose of cell-protecting antioxidants as well as a plant-based good fat called alpha-linolenic acid, which cools inflammation. A great alternative for salads are thin, delicate baby kale leaves.
8. Nectarines and Peaches
One medium-sized nectarine or peach contains 8% of the potassium, 3% of the magnesium, and 1% of the calcium you need each day.
A great alternative to fresh nectarines and peaches are frozen unsweetened peach slices. Defrost ahead of time or for smoothies just toss in the blender.
One medium-sized banana contains 12% of the potassium, 8% of the magnesium, and 1% of the calcium you need each day.
There is no need to toss soft bananas when their skin goes brown. Peel, bag, and freeze if you want to use them in smoothies. In addition, bananas help lower stress hormones in the blood.