DASH foods to lower blood pressure

i’ve been holding off on writing about this for a bit because a certain someone (ahem – Susie) said she wanted to guest post on the topic… so i’m not going to go tooo into depth on it, because i really think she is going to have a great write-up on it all (from her own experience with it)!

but in the meantime, an article i read earlier in the week on Yahoo Health brought to light some easy ways to get started with ‘IT’

and what is ‘IT’ that i’m talking about?! the DASH

DASH stands for ‘Dietary Approaches to Stop Hypertension’
its an eating plan recommended by the National Institutes of Health (NIH) in which adopting healthy eating practices is one of the primary actions one can take to prevent or lower high blood pressure and hypertension

…and since we all probably know people who suffer from this, or do ourselves, why not give it a shot or pass on the info?!

the Yahoo Health article highlighted 8 foods that not only lower blood pressure but are packed with nutrients that support overall health – win, win!

CELERY
a natural remedy for lowering blood pressure
contains phytochemicals known as phthalides, which relax the muscle tissue in the artery walls, enabling increased blood flow and, in turn, lowering blood pressure

COLD WATER FISH
the best sources are wild (not farmed) salmon, tuna, mackerel, cod, trout, halibut, herring, and sardines
rich in anti-inflammatory omega-3 fats, which are famous for their cardiovascular benefits
omega-3s lower blood pressure and reduce the risk of heart attack and stroke
omega-3 fatty acids are essential fatty acids which the human body can not make
omega-3s act as a natural blood thinner, making it easier for your heart to pump blood around your body

BROCCOLI
hailed as a super-food because of its powerful antioxidant and anti-inflammatory properties
potent package of fiber, potassium, calcium, magnesium, and vitamin C, all nutrients that help lower blood pressure
contains the antioxidant vitamin C which helps normalize blood pressure

DANDELION
in addition to lowering blood pressure, it’s good for the liver, eyes, and skin
also a natural diuretic, helps reduce blood pressure by releasing excess sodium without the loss of potassium
excess sodium raises blood pressure by constricting blood vessels, while potassium helps regulate it
loaded with magnesium, which dissolves blood clots and stimulates the production of nitric oxide, helping to relax and dilate blood vessels for better blood flow

WHOLE GRAIN OATS
the fiber and magnesium found in oats both have beneficial effects on blood pressure
they slow atherosclerosis, the plaque buildup that occurs in blood vessels

BLACK BEANS
high fiber-to-protein ratio which regulates blood sugar and lowers blood cholesterol levels, both of which are related to maintaining normal blood pressure
a nutrient-dense source of fiber and magnesium, which are essential for healthy blood pressure levels
contains folate, also known as folic acid in its synthetic form, which is a B-complex vitamin that appears to lower blood pressure (especially systolic blood pressure) by relaxing blood vessels and improving blood flow

BERRIES
all berries are great for you, but blueberries, strawberries, and raspberries are tops for their ability to help lower blood pressure, thanks to high doses of fiber, vitamin C, and potassium
blueberries contain a compound called pterostilbene that helps prevent plaque buildup in the arteries
berries are anti-inflammatory

LOW-FAT DAIRY
In a Dutch study of hypertension in adults 55 and older, researchers found that low-fat dairy products such as milk, cheese, and yogurt may help prevent hypertension. The modest amount of fat in low-fat dairy is important because it increases the bioavailability of calcium, making it easier for the body to absorb. In addition, milk and dairy products offer blood-pressure-lowering magnesium and potassium.

today is the first day of the rest of your life!

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2 responses to this post.

  1. Posted by DePa on 2011/11/10 at 13:39

    Well we’ve been using DASH for about 3 months now with the hopes of proving it successful, next Wednesday will be the determining factor for me

    Reply

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