Hypertension, also known as high blood pressure, is the leading risk factor for premature death and a big contributor to stroke and heart disease. This condition needs to be kept in check and managed well.
In order to manage hypertension, one needs to maintain a healthy weight, be physically active, take prescription medications, and follow a healthy diet. Reducing sodium is an important part of an antihypertensive diet, and cooking at home lowers sodium intake.
Aside from cutting back on salt, incorporating the following five essential best natural high blood pressure remedies into your diet can definitely help prevent and fight hypertension.
Research evidence suggests that there is a significant decrease in blood pressure levels in people who ate omega-3 rich fats from fish, and this in turn reduces the risk of developing heart disease. Omega-3 fat can be found mostly in tuna, salmon, mackerel, trout, and sardines. To enjoy eating fish, take it in a variety of ways such as sushi and sashimi, sandwiches, grilled fillets or baked ones.
Many delicious nuts such as almonds, walnuts, and pecans are packed with hypertension-busting nutrients such as potassium, magnesium, protein, and fiber. At least ¼ cup of unsalted nuts need to be incorporated to your diet at least five times per week. You can use them in a variety of ways such as mixing them into your smoothies, topping them on your salad, or eating them on their own in a trail mix.
Three to four servings of whole grains daily can greatly reduce the risk of developing heart disease for up to 29 percent. There are a lot of uses for oatmeal, whole wheat pasta, whole grain bread, and barley to give your diet a fiber boost.
Fruits and Vegetables
Nutrients such as potassium and fiber found abundantly in fresh fruits and vegetables can naturally lower your blood pressure. 7 to 10 daily servings of fiber-rich, high-potassium foods such as leafy greens, papayas, tomatoes, melons, bananas, and sweet potatoes are good for your heart health.
Whole milk is appropriate for young kids below 2 years old, but for anyone above age 2, lower-fat milk such as skim milk is recommended. Low fat milk products are infused with essential nutrients such as magnesium, calcium, and protein that altogether help lower blood pressure. Two to three daily servings of skim milk or low-fat yogurt is enough to maintain good heart health.
These five heart-saving foods are included in the clinically-proven Dietary Approaches to Stop Hypertension (DASH) diet, an ideal and optimal diet plan for reducing hypertension. They are the best natural high blood pressure remedies available. Saturated fats, refined sugar and red meat is limited in this diet, while it includes intake of nuts several days in a week. The diet is also rich in whole grains, fruits and vegetables, and low-fat dairy products.