Studies show that up to half of all Americans over the age of 50 have hypertension, otherwise known as high blood pressure, which is defined as a systolic (top) number above 130 or a diastolic (bottom) number higher than 80. This increases the risk of heart disease, including heart attack and stroke. If you fall into this category, before you turn to medication, you may want to try lifestyle changes like increasing exercise and changing your diet. These simple changes can get you out of the danger zone when it comes to high blood pressure.
Ellicott Center for Rehabilitation and Nursing has four foods that can naturally lower your blood pressure.
- Low-Fat Dairy Products
The key to lowering your blood pressure through food is with the DASH (Dietary Approaches to Stop Hypertension) diet. It’s lowe in sodium and high in calcium, magnesium, potassium, protein, and fiber. Low-fat dairy products, like yogurt, are a great way to cut down on fat in your diet while taking in calcium at the same time.
- Bananas
Bananas are rich in fiber and potassium on their own, and they’re a great natural sweetener for smoothies and baked goods, so they can be a great way to cut down on sugar.
- Blueberries
Blueberries are a superfood, meaning that they offer several health benefits. As an antioxidant, they can reduce inflammation, and the nitric oxide contained in them can help increase blood flow and lower blood pressure. Adding just an ounce of blueberries to your daily diet can make a difference.
- Beets
These tasty root vegetables are also high in nitric oxide, and studies show that drinking beetroot juice regularly can lower your top blood pressure number by four or five points. Just look at the labels before you buy it to make sure there isn’t any added sugar.
To learn more about Ellicott Center for Rehabilitation and Nursing and all of the services they offer, visit http://ellicott-center.facilities.centershealthcare.org/.
