Foods to Eat to lower your High Blood Pressure or Hypertension

 

Foods high in calcium and magnesium and potassium help lower the blood pressure.  Leafy greens and coniferous vegetables like cabbage, broccoli and cauliflower.

Omega 3 fatty acids  cod, salmon, tuna, sardines, flaxseed, and chia seeds

Folic acid rich foods help reduce the risk of hypertension. Legumes ( lentils, soybeans, and kidney beans to name a few)

Celery helps lower blood pressure. It relaxes the artery wall and increases blood flow. It also lowers your stress

Whole grains and oats are associated with lowering your cholesterol.

Garlic and onions contain sulfur that may help lower blood pressure

Potatoes contain a bloods pressure lowering compound

Increase your vitamin C.  It is found in berries, kiwi fruit, broccoli, cabbage, peppers, guavas, kale, and acerola

Increase your magnesium. Great sources are Dark green leafy vegetables, nuts ( almonds and cashews) An Epson salt bath. Magnesium can be absorbed through the skin.

Avoid

Foods high in saturated fats-  Reduces the elasticity and healing of blood vessels

Alcohol-  Can damage arteries

Caffeine -   Can release hormones that rapidly increase your blood pressure through the bodies stress response

Sodium   Reduces potassium, is a common cause of high blood pressure

Refined sugar -   can decrease vitamin and minerals from the body that are important for controlling lipid levels and protecting blood vessels.