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![]() Tindall AM, Petersen KS, Skulas‐Ray AC, et al. Effects of pomegranate juice on blood pressure: a systematic review and meta-analysis of randomized controlled trials. The American Journal of Clinical Nutrition. Wild blueberry (poly)phenols can improve vascular function and cognitive performance in healthy older individuals: a double-blind randomized controlled trial. The effect of kiwifruit consumption on blood pressure in subjects with moderately elevated blood pressure: a randomized, controlled study. Associations between fruit consumption and home blood pressure in a randomly selected sample of the general Swedish population. Ström E, Östgren CJ, Nystrom FH, Wijkman MO. ![]() Association of raw fruit and fruit juice consumption with blood pressure: the INTERMAP Study. How potassium can help lower high blood pressure. Effects of hesperidin in orange juice on blood and pulse pressures in mildly hypertensive individuals: a randomized controlled trial (citrus study). Valls RM, Pedret A, Calderón-Pérez L, et al. Association of flavonoid-rich foods and flavonoids with risk of all-cause mortality. The effects and associations of whole-apple intake on diverse cardiovascular risk factors. Sandoval-Ramírez BA, Catalán Ú, Calderón-Pérez L, et al. Fruit intake to prevent and control hypertension and diabetes. That said, incorporating the below expert-approved foods into your diet, along with taking prescribed medication and following a regular exercise routine, can help lower your blood pressure.Park HA. In fact, along with lifestyle changes like lowering alcohol use, stress-relieving activities, and intentional movement, following the DASH diet or a similar diet can help manage blood pressure in just three months, says Maya Feller, M.S., R.D., C.D.N., registered dietitian nutritionist. Jeffery Bland, Ph.D., founder of the Institute for Functional Medicine and president and founder of Big Bold Health explains that sodium can put pressure on the kidneys, an organ that plays a crucial role in regulating blood pressure. “Diets high in salt are known to potentially cause increases in blood pressure, while diets rich in fruits and vegetables tend to be associated with lowering blood pressure,” she notes. This is because your diet plays a crucial role in your blood pressure and the foods you eat can either lower or raise your blood pressure, explains Melissa Prest, D.C.N., R.D.N., C.S.R., L.D.N., a spokesperson for the Academy of Nutrition and Dietetics. These nutrients are essential to lowering blood pressure naturally. “The DASH diet is heart-healthy and is rich in foods that have a high content of calcium, magnesium, potassium, protein, and fiber,” explains Marwah Abdalla, M.D., M.P.H., a cardiologist at New York-Presbyterian/Columbia University Irving Medical Center. And, there are even foods that lower blood pressure quickly so you can get started on your journey to better health. Incorporating many of these foods that lower blood pressure into your diet can be a great way to facilitate a healthier lifestyle. ![]() The DASH diet (Dietary Approaches to Stop Hypertension), which is specifically designed to help manage blood pressure, emphasizes eating many fruits, vegetables, low-fat dairy, and other fiber-rich foods. But a heart-healthy diet is more than just lowering your sodium intake. When we think about trying to lower high blood pressure, we usually think of limiting salt and processed foods. ![]()
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