Foods That Lower Blood Pressure - What is Ideal Blood Pressure?

Foods that lower blood pressure

• Fruit, vegetables and juices freshly squeezed from fruit or vegetables
  
  
• Wholewheat pasta, brown rice, barley and rye bread, and generally all foods high in fiber
  
  
• Foods rich in omega 3 fatty acids, such as sardines or salmon
  
  
• Berries (blueberries, raspberries, strawberries)
  
  
• Dark chocolate (70% of cocoa)
  
  
• Ginger

Dark chocolate

Since Mediterranean cuisine is rich in foods that lower blood pressure (fruits, vegetables, whole grains and small amounts of saturated fat), most nutritionists think that such a diet can reduce high blood pressure.

Normal blood pressure level is 120/80 mm Hg on average.

With age the blood pressure becomes somewhat higher. However, the upper value of normal blood pressure is 140/90 mm Hg.

High blood pressure (hypertension) can be:

• Slightly high - when systolic pressure is between 140 - 159 and diastolic pressure is between 90 - 99 mm Hg
  
  
• Moderately high - when systolic pressure is between 160 - 179 and diastolic pressure is between 100 - 109 mm Hg
  
  
• Very high - when systolic pressure is 180 and more and diastolic pressure is 110 mm Hg and above that value.

What causes high blood pressure?

Although the reasons for high blood pressure are mainly unknown, it has been proved that this condition happens more frequently in fatter people. Mental strain, large quantities of coffee and alcohol, and hereditary tendencies towards high blood pressure also increase its development.

This condition often begins gradually and undetectably. The first symptoms of high blood pressure are nervousness, headaches in the occipital part of the brain and fatigue. In the developed stage comes arteriosclerosis, cardiac arrhythmia, heart attack or stroke. Kidney problems may also occur.

All people with high blood pressure should change their way of living.

This includes changing diet (mainly including foods that lower blood pressure), quitting smoking and avoiding alcohol.

It is recommended to walk 30 minutes a day and avoid stressful situations.

Seventy percent of people with high blood pressure also have high cholesterol.

Some of your best allies against high blood pressure are omega 3 fatty acids, which will protect you from cardiovascular diseases and maintain a normal circulation.

Any greasy and deep-fried foods, smoked meat, mayonnaise, milk and yogurt of more than 3.6 percent fat and foods containing a large amount of salt should be avoided.

Herbs that lower blood pressure

• Garlic
  
  
• Ginkgo biloba
  
  
• Mistletoe
  
  
• Hawthorn
  
  
• Parsley

The Mediterranean diet and managing high blood pressure

The Mediterranean diet is based on healthy eating habits with high amounts of foods that lower blood pressure.

It is both a healthy diet and a lifestyle that is free of smoking, stress and high amounts of alcohol.

And yes, it can definitely help you lower blood pressure naturally.