7 Fall Foods to Help Lower Blood Pressure

Although high blood pressure is one of the most common ailments to affect the modern world, it is also one of the most easily remedied conditions; changing your lifestyle is the key! Reducing the amount of processed foods you consume, along with increasing the volume of whole and natural foods you consume, combined with moderate exercise and adequate rest, are the corner-stones to reducing high blood pressure and maintaining a healthy, energetic life. Fortunately, Fall provides a bounty of  foods that are not only tasty, but have just the right ingredients to get your blood pressure on track.

Be sure to check out: 7 Foods to Help Lower Blood Pressure and 5 Ways to Lower Blood Pressure Without Medication for more tips for lowering blood pressure naturally.

Acorn Squash, and other winter and fall squashes such as pumpkin, butternut squash, kabocha, and banana squash, are a delicious addition to any meal (or as a meal!) for those looking to lower and maintain healthy blood pressure. Acorn squash boasts an impressive amount of the minerals magnesium and potassium, as well as some calcium. Adequate amounts of these minerals are important for maintaining healthy blood pressure, as they directly help to regulate proper blood vessel function (and thus blood pressure). In addition, acorn squash contains numerous other beneficial nutrients, such as Beta-carotene and Vitamin C. Both these nutrients are important for helping to reduce inflammation in your body — reducing levels of inflammation is also important for reducing high blood pressure, but also important for reducing your risk for all other diseases, especially heart disease. Not sure how to eat acorn squash? Try roasting it in the oven and preparing the seeds. It’s simple to prepare, and you can prepare all the winter squashes the same way!

Brussels Sprouts are commonly despised by children and adults alike, yet are one of the most health promoting foods you can consume! When it comes to blood pressure, they’re almost ideal! Brussels sprouts contain an impressive amount of potassium, one of those all-important electrolytes important for regulating blood pressure. Being a member of the cabbage family, they also contain large amounts of Vitamin C, Beta-carotene, calcium, fiber, and beneficial phytonutrients that decrease inflammation and help reduce your risk for all forms of cancer. Most people are introduced to Brussels sprouts steamed, which is perhaps the least appetizing way they can be prepared. Try cutting your Brussels sprouts in half, coating them with a bit of olive oil, tossing them with your favorite spices (a generic seasoning spice is wonderful), and roasting in the oven at 400°F for tasty vegetable dish!

Apples are said to keep the doctor away for good reason! This fruit seems common place in the face of other ‘superfruits’ (like pomegranate and açaí) that we tend to forget it’s substantial health benefits. Apples contain a unique kind of soluble fiber called pectin. Pectin has been linked to lowering high cholesterol levels, reducing body inflammation, improving elimination, and reducing high blood pressure. Apples also boast a respectable amount of Vitamin C and an antioxidant called quercetin, which has been shown to increase oxygen availability in your lungs, thereby increasing overall endurance and relieving stress on your body. Try eating apples raw, baked or sauteed, or even make your own apple sauce!

Pumpkin Seeds, also known as pepitas, are usually available year-round at most grocery stores, but can be made fresh during the Fall! Pumpkin seeds contain large amounts of magnesium, an important mineral for maintaining healthy blood pressure and blood flower. A single serving of pumpkin seeds (1/4 cup) can contain as much as 50% of your recommended daily intake of magnesium! Pumpkin seeds also boast significant quantities of Vitamin E and zinc, two important nutrients required to promote optimal health, including supporting a healthy libido. Pumpkin seeds are especially beneficial for men, with numerous studies suggesting that consuming pumpkin seeds regularly will help reduce the risk of prostate cancer. You can eat pumpkin seeds shelled (pepitas), or prepare your own by saving the seeds from jack-o-lanterns and roasting them in the oven. This can also be done with any seeds you save from other winter squashes, such as acorn squash!

Sweet Potato, while not considered as villainous as the potato before it, is frequently served loaded with large quantities of fats and brown sugar. But like the potato, it is extremely beneficial to helping to reduce high blood pressure. Sweet potatoes contain ample amounts of those important electrolytes magnesium and potassium, and also a hefty quantity of Vitamin C. Sweet potatoes take the nutrition level up from potatoes in that they also contain large amounts of Beta-carotene, helping to reduce your body’s inflammation. In addition, sweet potatoes having a lower Glycemic index than potatoes, making them a more ideal choice for those looking to regulate blood sugar. Eat sweet potatoes steamed or baked, and try to avoid them fried as sweet potato fries (a new trend) or candied (as frequently served for Thanksgiving).

Kale is a nutrient powerhouse of a vegetable. Like the Brussels sprout, it is also a member of the cabbage family. I had a recent article about the full health benefits of kale, but it’s so nutritious it was worth mentioning again! Kale contains a very large quantity of potassium, but also contains large amounts of Vitamin C, Vitamin K, calcium, magnesium, and Omega 3 fats — all of which are important for regulating a healthy blood pressure, and largely work in conjunction with each other! Since Kale is a member of the cabbage family, be sure to cook it the majority of the time you consume it, such as by steaming or sauteed lightly.

No Fall, Winter, or holiday treat is complete with the blood pressure reducing herb that is Cinnamon! While cinnamon is largely known for being delicious, it is most frequently touted for helping to regulate blood sugar levels. However, more recent studies have also shown cinnamon to be an important addition to helping regulate healthy blood pressure levels. The blood pressure regulating effect of cinnamon has been shown to be even more powerful for those looking to regulate blood sugar levels. While it is unknown exactly why cinnamon is beneficial for regulating blood pressure, it likely has to do with lowering overall inflammation in the body. Sprinkle cinnamon on your oatmeal in the morning, or especially on your baked apples and acorn squash!

5 Ways to Lower Blood Pressure Without Medication

Blood PressureMany of us have, or know someone with, high blood pressure. Blood pressure medications are now the third most prescribed medication, and yet controlling your blood pressure is usually a matter of adjusting your lifestyle. Whether or not you choose to take blood pressure medication, adjusting your lifestyle will help you eliminate, minimize, or delay the need for medication.

Try adjusting your lifestyle with the following 5 suggestions. Add one at a time, and try incorporating them slowly, in a way that is most realistic and applicable for your lifestyle. Adding even a single suggestion to your repertoire will help significantly!

Exercise is an activity that will help aid many common ailments that affect our culture, and helping to reduce high blood pressure and maintain a healthy blood pressure is no exception! Aim for a goal of 30-60 minutes of moderate activity 5-6 days a week, whether this is aerobic activity (cardio exercises, walking, running, etc.) or anaerobic activityWalking (strength training), any exercise is beneficial! If this seems like a lot to start, aim for 15-30 minutes and work your way up. It is more beneficial to get your exercise throughout the week rather than all at once, so aim to spread out your activity as much as possible — you can even consider breaking up your day’s duration into multiple parts, such as 20 minutes in the morning and 20 minutes in the evening. For individuals with high blood pressure, gradually build up your activity and intensity over time, as too much intensity too quickly can be risky.

If you have severe hypertension, it is especially important to talk to your doctor before starting an exercise regimen, as there may be some exercise restrictions specific for you.

VegetablesEating a Healthy Diet, like exercise, is a strategy that will help mitigate nearly all common ailments. Again, for lowering and maintaining a healthy blood pressure, this is no exception! When your body has all the essential nutrients it needs to survive, it will function more optimally. Reduce the amount of processed foods in your diet, and instead replace them with whole foods you make yourself, as simple and close to their natural form as possible. Be sure you add a full bounty of fruits and vegetables to your diet, the latter being most important for those with high blood pressure. Additionally, you’ll want to aim to eat some specific foods that will help to reduce blood pressure: foods high in essential minerals (potassium, magnesium, calcium), a good amount of fiber, and high in Omega-3 Fatty Acids.

If you’re looking for some excellent foods to add to your cooking routine, be sure to check out: 7 Foods to Help Lower Blood Pressure.

Reducing Stress is often something ignored in our culture with a go-go attitude, but it essential for lowering your blood pressure. Besides, doing so will also help your overall well-being! Stress and anxiety can temporarily increase blood pressure, but if you’re constantly stressed or anxious, your blood pressure will also constantly be raised! Take some time out of your day to identify what is stressing your most. Family? Work? Home? Friends? Think about what you can do to help reduce stress, and then take action and reduce it as much as possible. However, sometimes we have obligations we simply cannot give up that stress us. In this case, think of some alternatives. Take up some deep-breathing exercises, meditation, try yoga, get a massage, be sure you’re getting adequate sleep, or perhaps even see someone that specializes in helping to reduce stress (such as a therapist).

Losing Excess Weight is a tremendous key it lowering your blood pressure. When you have excess weight on your body, your heart and blood vessels must work harder to simply pump the blood to where it is needed in your body. Losing even just 5-10 pounds can help significantly, but making a goal to reach your ideal weight should be a priority! If you do decide to take blood pressure medication, losing weight will also help to make the medication more effective overall. In addition, keep an eye out for where you carry your weight: carrying excess weight primarily in your midsection increases your odds for high blood pressure. Make strides to lose those excess pounds, diet and exercise are key!

Reducing Sodium and Caffeine are two methods for helping to reduce your blood pressure. If your diet is primarily based around processed foods, it’s likely it contains a good amount of sodium. Replace processed foods with whole, natural foods as described in Eating a Healthy Diet (above), and you’ll help eliminate excess sodium. Once you’ve done this, if you still find you would like salt in your diet, try adding small amounts of unrefined Celtic sea salt or Himalayan pink salt, two types of salt that contain a significant quantity of minerals other than sodium. Additionally, add foods high in potassium and magnesium to help balance the sodium content in your blood. Limit your sodium intake to no more than 2,300 mg per day.Caffeine

When you ingest caffeine, the caffeine temporarily raises your blood pressure. In the same way that stress can raise your blood pressure, a consistent stream of caffeine also means a consistently spiked blood pressure. Some people are more sensitive to caffeine than others, and thus the effects will vary. However, caffeine can also be stressful for your adrenal glands, the organs that help us deal with stress in our daily lives. Stressed adrenal glands mean a more stressed body, and stress as a whole elevates your blood pressure. Try reducing the amount of coffee, tea, and soda your ingest on a daily basis. Be mindful of how you feel, and also monitor your blood pressure as you reduce you caffeine intake to see what intake is best for you.

Incorporate these suggestions into a balanced lifestyle and you’ll start to see results, whether your goal is to lower blood pressure or maintain it. Taking blood pressure medication is largely unnecessary, especially for the long-term. Your lifestyle is key. The decisions you make are yours!

Top 7 Foods to Help Lower Blood Pressure

Estimates now show that 1 in 3 people living in the United States have high blood pressure, making it one of the most common ailments among us. High blood pressure medication is also the third most prescribed medications. Yet, lowering your blood pressure is one of the easiest conditions to treat yourself. Creating a new lifestyle for yourself that includes adequate amounts of exercise to keep you energized, reducing stress, as well as changing the foods you eat to include less processed products and more whole foods will work wonders in lowering your blood pressure. One of the many causes of high blood pressure is not maintaining a healthy electrolyte-to-sodium ratio within your body (primarily the essential minerals potassium, magnesium, and calcium), and is extremely easy to skew on a diet of processed foods. Incorporating more foods into your diet that help maintain this balance, and also foods that help to reduce inflammation, is a vital first step to take.

Try introducing the following 7 foods into your diet if they aren’t already apart. Try to incorporate more if you already include them.

1. Almonds

AlmondsAlmonds are an excellent option as a snack for anyone on the go, but especially for those looking to lower their blood pressure. An ounce of almonds contains respectable amounts of both potassium and calcium, but also a significant amount of magnesium. Almonds also contain a hefty amount of Vitamin E (around 35% of your recommended daily intake), a vital antioxidant that helps curb the inflammation in your body. Keep your almond intake in moderation, however, as they are heavy hitters when it comes to caloric density. Additionally, eating too many almonds can skew your Omega 6-to-Omega 3 fatty acid ratio in your body, which can increase inflammation if it is too drastic (consider adding an Omega 3 supplement).

2. Bananas

Like almonds, bananas are an excellent on the go food to use as a snack, or even include in some of your meals. Bananas are widely touted for their potassium – they do contain a significant amount. It is the potassium-sodium ratio in our blood that is believed most to contribute to Bananahigh blood pressure. But it is the combination of the banana’s easy digestibility, convenience, and their potassium content that makes the list. Most people should easily be able to include 1 banana a day, and their extremely wide availability makes them the perfect convenience food.

3. Potatoes

The potato is has become a villain among food, but it’s actually one of the most nutritious foods around. The little (or big) spud is typically deep fried and covered with salt, and is frequently discouraged because of its relatively high Glycemic Index. But when was the last timPotatoese you had a good baked potato as part of a whole meal? As with all foods, most people don’t eat mono-meals composed of a single food, and this will help mitigate the influx of blood sugar in your body. Potatoes are a very good source of both potassium and magnesium, and a good source of vitamin C (another crucial antioxidant), especially if you eat them with the skins. Potatoes are also revered for their ability to be easily digested by most people, making them an ideal starch to add to your repertoire. In fact, if we compared potatoes in nutrient content to other foods, we’d find they similarly resemble bananas in their nutrient composition.

4. Spinach

SpinachSpinach makes the list for its ease of access and mild flavor. But really, all dark leafy greens are included in this category. Like all dark leafy greens, spinach is a good source of potassium, magnesium, calcium, as well as trace amounts of Omega 3 fats (covered at the end of this article). Additionally, all leafy greens are an excellent source of Vitamin K, and antioxidant utilized by our bodies for helping to thing blood. When it comes to lowering blood pressure, a combination of vital minerals, Omega 3 fats, and Vitamin K are a potent mix. Whether your steam it, throw it in a salad, or mix it into just about any dish, spinach is one of the best food sources to add to your repertoire.

5. Oats

OatsThis common breakfast food has two major nutrients benefits that help it make this list. Oats are a very good source of magnesium, one of those crucial minerals to maintaining homeostasis in our bodies. But perhaps the more beneficial aspect of oats is that it contains a unique fiber profile among almost all grains. Oats contain a very high ratio of soluble fiber to insoluble fiber. Insoluble fiber is what you might imagine when you thing of twigs, or even the stalks of vegetables. The majority of grains contain a large portion of their fiber as this type. Oats, on the other hand, contain over 50% of soluble fiber. Soluble fiber differs from insoluble fiber in that it absorbs water, creating a ‘gel.’ This gel can help to create more consistent bowel movements, important healthy blood pressure and overall health. Some even argue this gel helps to remove excess bile as it passes near the gallbladder in your intestine, helping to maintain consistent bile production and aid the health of the liver, in turn also helping to maintain the health of your body as a whole.

6. Zucchini

Zucchini!Along with many other vine fruits from the Americas, zucchini is a very unique fruit in its nutrient profile. This squash contains ample amounts of all the aforementioned mineral electrolytes that are so important in helping your body maintain healthy blood pressure; it is especially high in potassium, but also contains a good amount of magnesium and calcium. Zucchini is also a good source of Vitamin C, and a decent source Vitamin K and Beta-Carotene.

7. Omega 3

It may be impossible now to not have heard the benefits of increasing omega 3 fatty acids in your diet. Omega 3 and omega 6 fats are responsible for maintaining the balance of inflammation in our bodies. However, the typical diet has a large skew towards omega 6 over omega 3, which can lead to increased inflammation, increasing you chance of all diseases and disorders, including high blood pressure. While there are numerous arguments as to what and where to source your omega 3 from, whether from plant or animal sources, the benefits can be reaped from both. Sources of animal omega 3 fatty acids include fish, fish oil, krill oil, grass fed and free range meats and dairy, and especially the organ meaFlax Seedts of large animals. Plant sources of omega 3 fatty acids include flax and flax oil, hemp seeds and hemp oil, macadamia nuts, chia seeds, and all leafy greens. Walnuts are largely touted for their omega 3 content, and while they do contain some omega 3, they also contain a decent amount of omega 6. For those looking to increase their omega 3 intake, walnuts are best kept in great moderation.

Remember, utilizing these foods will help you on your both towards lower your blood pressure, but they will not do it alone. Couple these excellent foods with a greater whole foods diet (limiting processed foods), along with a lifestyle that includes a healthy amount of physical activity for you, limit stress, and be sure you’re getting adequate amounts of rest/sleep, and you’ll be on the path to lowering your blood pressure!