Foods That Lower Blood Pressure

Let's face it, you were diagnosed with high blood pressure, there is no time to look back or ignore the warning signs. After an examination at the doctor's office and being diagnosed with hypertension, you must accept that high blood pressure is a life time condition in which you have to collaborate if you want it improved.

Foods that lower blood pressure make this event more gentle and even may add a brand new tasty, flavor-rich experience to your life. The first step toward a healthy diet is to analyze your actual dietary plan, and make the necessary adjustments to meet your doctor's recommendations.

From now on, your diet will basically consist of low-sodium, low-fat, and high-fiber foods, including fruits and vegetables and diverse foods, including omega-3 fatty acids, minerals such as potassium, calcium, magnesium, as well as vitamin C.

Although there is not enough evidence, some studies have found that vitamin C has the ability to widen and relax blood vessels, which are connected to blood pressures lowering capability. Other foods that lower blood pressure and must be included in your diet are garlic and onions, bad for your breath but good for your blood pressure.

Research has found that both, garlic and onion significantly reduce blood pressure, probably due to their sulfur containing compounds. Increasing your calcium intake will also have greater blood pressure-lowering effects, so include in your diet broccoli, beans, milk, salmon, amaranth, bok choy, kale, milk, cheese, tofu, and soybeans.

Because of the large array of foods that lower blood pressure, it is possible to create different menus for every day of the week without falling into the tedious routine of eating the same dishes every day of the week. Food can be varied and with adequate nutrients, including vitamins and minerals.

A typical breakfast to help you reduce your high blood pressure levels should include 1/2 cup of orange juice, 1 cup of oatmeal, 1 cup skim milk, 2 slices of whole-wheat toast, 1 teaspoon of low sodium margarine, 1 teaspoon of sugar and 1 medium banana.

Lunch should also include foods that lower blood pressure. Include 1 1/2 cups of spaghetti with low sodium marinara sauce, 1 cup of green salad, 2 tablespoons of low sodium dressing, 1 slice of Italian bread, 1 teaspoon of low sodium margarine, 1 medium apple and 1 cup of grape juice.

Reserve for dinner 3 oz of grilled chicken breast, 1/2 cup of grilled zucchini, 1/2 cup of pasta salad made with low sodium dressing. In addition, 1 whole wheat roll, 1 teaspoon of low sodium margarine, 1/2 cup of peach cobbler, 1/2 cup of skim milk, and 1/2 cup of cranberry juice.