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Japanese researchers wanted to know, so they studied rats
Japanese researchers at Kagawa Nutrition University in Japan wanted to know if asparagus could lower blood pressure. So they conducted a 10-week study on rats with high-blood pressure and found that, yes, asparagus does lower blood pressure in rats, says NPR.
Some rats were fed a diet made up of 5 percent asparagus while the rest were fed a standard rat diet, without asparagus. After the 10 weeks, the rats that ate asparagus had lower blood pressure than the rats that did not. The asparagus diet also generated less protein in the rats’ urine, a sign of a healthier kidney, and less activity of ACE, or angiotensin-converting enzyme, which increases blood pressure. The researchers believe that a compound in asparagus called 2”-hydroxynicotianamine caused decreased ACE activity in the rats.
There is no research yet that proves that asparagus has the same effect on us. But rats are more like us than you think, so maybe it does. Stay tuned.
Asparagus Reduces High Blood Pressure - New Discovery
New research concludes that dietary intake of asparagus lowers blood pressure. The researchers were able to isolate an active compound found in asparagus that was found to have an antihypertensive effect. An ACE inhibitor was purified and isolated from asparagus. ACE inhibitors, often concentrated into pharmaceutical medications for the treatment of hypertension, cause dilation of the blood vessels which results in lower blood pressure. The researchers note that the ACE inhibitor in asparagus exerts its medicinal effect in the kidneys and that this may preserve the normal function of the kidneys and prevent hypertension.
In a related discovery by the same research team, asparagus intake significantly raised the creatinine clearance rate. This is the rate at which blood plasma is cleared of creatinine and is an indicator of overall kidney health. The research suggests that asparagus has an overall effect of benefitting the kidneys and lowering blood pressure for cases of hypertension. The study was published in the prestigious Journal of Agricultural and Food Chemistry.
The research builds on a long history of dietetics information demonstrating that deep green colored foods have antihypertensive effects. This concept has its roots in Traditional Chinese Medicine. The Five Element theory within this system notes that deep green foods often have antihypertensive effects, including green asparagus as noted in this new study.
An emerging trend of noting the relationship between the color of food and its medicinal effects exists in biomedicine. Although an ancient concept within Traditional Chinese Medicine, modern biomedical research now supports many aspects of Chinese Medicine Five Element food color theory. A plethora of new research demonstrates that the yellow-orange coloring from betacarotene found in many foods is indicative of medicinal benefits. Resveratrol, a red-brown coloring found in many foods such as red wine and grapes, has also been linked to important health benefits. These findings coalesce ancient wisdom with modern scientific analysis.
The Healthcare Medicine Institute (HealthCMi) presents Chinese Medicine dietetics and Five Element food theory in detail. HealthCMi live webinars and anytime online courses for acupuncture continuing education CEUs feature a combination of Chinese Medicine dietetics theories with modern biomedical analyses. The professors from HealthCMi present common recipes to resolve specific medical ailments and general health tips on topics such as weight loss, cholesterol reduction, headache elimination, fertility enhancement and the control of high blood pressure with simple recipes and modest changes to dietary intake. Learn more at HealthCMi about these online courses featuring Chinese Medicine dietetics. To view samples from a dietetics live webinar, enjoy the video below.
Matsuda, Sanae, and Yasuo Aoyagi. "Green Asparagus (Asparagus officinalis) Prevented Hypertension by an Inhibitory Effect on Angiotensin-Converting Enzyme Activity in the Kidney of Spontaneously Hypertensive Rats." Journal of Agricultural and Food Chemistry (2013).
Your blood might thicken.
Asparagus is a phenomenal source of vitamin K—in fact, just half a cup of asparagus contains 45.5 micrograms—a whopping 57% of the RDI. That nutrient is essential for normal blood coagulation, meaning it comes in handy when you get a cut.
"Vitamin K helps to form blood clots, which is why people on blood thinners need to keep their intake of vitamin K consistent in order to make sure their medications work properly," explains Gariglio-Clelland.
It's worth noting that vitamin K also plays a vital role in bone health. Here are The 20 Best Vitamin K-Rich Foods.
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Health Benefits of Asparagus Juice and 5 Asparagus Juice Recipes
Asparagus spears – juice them and reap the health benefits.
(Check out our bumper article about the 101 benefits of juicing).
Asparagus has a deep history as a vegetable because of its medicinal properties and distinct flavor. It is pictured on a 5000 year old Egyptian frieze. The Romans and Greeks ate it in season when fresh and dried it for winter use. It became more popular and widespread in Europe in the 16th century before making it’s way to the U.S.A in 1850.
1 cup of raw asparagus provides:
- Aparanin A
- Asparagus acid
- Caffeic acid
- Coumaric acid
- Ferulic acid
- Vanillic acid
- And a lot more!
- Vitamin A: 1013 IU
- Vitamin B1: 0.2 mg
- Vitamin B2: 0.2 mg
- Vitamin B3: 1.3 mg
- Vitamin B6: 0.1 mg
- Folate: 69.7 mcg
- Pantothenic Acid: 0.4 mg
- Choline: 21.4 mg
- Betaine: 0.8 mg
Asparagus Juice Benefits for Health
1. Weight Loss Aid
Asparagus is very low in calories (one cup containing just 32 calories) and an excellent source of both insoluble and soluble fiber. Fiber helps us feel satiated. This pertains more to eating asparagus however and not drinking the juice, but note that soluble (not insoluble) does make it into the juice and we reap those health benefits. If you need low-calorie juice, then asparagus like most green vegetables is an excellent low-calorie option.
Historically asparagus has been considered an aphrodisiac in numerous cultures. There is not a lot of research to back up these claims other than one study that one particular species of asparagus —Asparagus Racemosus (and there are over 300 species of asparagus) — had an aphrodisiac effect on a group of rats.
It’s aphrodisiac effect may be explained by it’s natural content of vitamin B6 and folate that together can help promote feelings of arousal. It’s vitamin E content can stimulate sex hormones in both men (testosterone) and women (estrogen).
Asparagus juice may help you cover more quickly from an hangover.
3. Hangover Cure
A glass of fresh asparagus juice benefits could be your answer to a hangover. In a 2009 study published within the Journal of Food Science suggested that amino acids and minerals in extract of asparagus could help protect liver cells from toxins found in alcohol and ease the effects of hangovers.
Not just asparagus but most vegetables have anti-inflammatory properties due to their alkalizing effects and high antioxidant content. Laboratory tests (in vitro) with asparagus has shown it blocks the COX-2 enzyme, which is what the arthritis drug Celebrex does. Note that this study wasn’t conducted with humans but simply in a lab.
Asparagus juice may help protect our brains from cognitive decline. Like leafy green juice, asparagus juice provides folate, which combined with vitamin B12 (found in poultry, dairy and meat) helps prevent cognitive impairment. A study conducted by Tufts University found that older adults with good levels of B12 and folate performed more favorably when tested for speed and mental flexibility response times.
6. Natural Diuretic
Asparagus juice contains high levels of asparagine, an amino acid found in asparagus. Asparagine acts as a natural diuretic and increased urination releases excess salt levels in the body. This is of benefit to those suffering from edema and people with high blood pressure.
Asparagus Juice Recipes for Health
Here are 5 asparagus juice recipes you can make it home for increased health and wellness. Since asparagus juice, like a lot of intense green vegetable juices, is not to everybody’s taste, these recipes include a sweet fruit or vegetable to offset some of bitterness of the asparagus. Choose organic when possible to limit the amount of pesticides in your healthy juice.
Enjoy the benefits of asparagus juice recipes.
Recipe #1 – The V8 Asparagus Style
The classic V8 altered to include asparagus. Enjoy a plethora of nutrition and antioxidants with this great variety of vegetables.
- 4 asparagus spears
- 2 large carrots
- 1 small beet
- 1 medium tomato
- 1 stalk of celery
- 1 cup of parsley
- 1 cup of lettuce
- 1 cup of watercress
Recipe #2 – Asparagus Cleanse
Mix the already cleansing abilities of asparagus with known detoxifying and alkalizing veggies like cucumbers and cilantro and kidney cleansing qualities of lemon and you got one healthy juice.
- 2 asparagus spears
- 1 apple
- 1 lemon
- 1 cucumber
- 1 cup of cilantro
Recipe #3 – Green O.J
Morning O.J with an asparagus twist. Increase the amount of tangerines if the sourness of the asparagus and sharpness of the oranges are too much for you. The tangerines will add more sweetness without being as sharp as the oranges
Recipe #4 – Asparagusto
Get some gusto going with this asparagus juice recipe. Beets are included which have been shown to help with athletic performance due to it’s high content of nitrous oxide.
Recipe #5 – Lean Green Asparagano
Load up on your asparagus and leafy green goodness with this recipe. All this leafy-ness adds up to a serious antioxidant loaded health tonic.
- 4 asparagus spears
- 1 cup of kale
- 1 cup of butter lettuce
- 1 cup of kale
- 1 cup of curly parsley
- 1 red apple (for sweetness)
This typically — at least in the West — is what we think of when we think Asparagus. The common spear shaped green vegetable that we find at the stores.
White asparagus are grown in a specific way to stop them turning green.
Popular in western Asia and Europe, white asparagus is the result of blanching asparagus shoot as they grow. Thus white asparagus is not a different variety of asparagus but the regular green asparagus. The shoots are “earthed up” (covered with soil during growth) and not exposed to sunlight thus preventing photosynthesis. The result is a less bitter and more tender asparagus also referred to as the “edible ivory”, “royal vegetable” or “white gold”. This can improve the taste for some people but the lack of photosynthesis means less nutrition, especially the phytonutrient chlorophyll.
This variety of asparagus is used in Ayurvedic (traditional Indian) medicine and not to be confused with Asparagus Officinalis that is more familiar and eaten in the west. It is common through the Himalayas, Nepal, Sri Lanka and India and prefers to take root in rocky, gravelly soil high up at elevations around 1,300 – 1,400 meters.
This type of asparagus is not to be confused with Asparagus Officinalis which is the type we most commonly find in the store and consume. It is a species commonly found throughout Sri Lanka, Nepal, the Himalayas and India. It is actually on the endangered species act within its natural habitat as a result of destructive harvesting, deforestation and habitat destruction.
Asparagus Racemosus is used in Ayurvedic medicine to help with disorders, dyspepsia, stomach spasms, constipation and stomach ulcers. Additionally it us used for pain, anxiety, bronchitis, diarrhea, dementia, diabetes and fluid retention.
Asparagus Helps Lower Blood Pressure (At Least In Rats)
In a recent study, rats that munched on asparagus saw their blood pressure drop.
Here's another reason to eat asparagus, in case you were looking for one.
Researchers at the Kagawa Nutrition University in Japan fed a diet consisting of 5 percent asparagus to rats with high blood pressure. As they report in the Journal of Agricultural and Food Chemistry, published online on May 30, after 10 weeks, the rats on the asparagus diet had lower blood pressure than the ones fed a standard rat diet without asparagus.
The rats on the asparagus diet also had less protein in their urine, a sign of a healthier kidney. And they had less activity of ACE, or angiotensin-converting enzyme. Drugs that reduce the activity of ACE are used to treat hypertension in humans.
The Japanese researchers think a compound found in asparagus called 2"-hydroxynicotianamine is responsible for inhibiting ACE activity in the rats. There's not a lot of literature on hydroxynicotianamine. It seems to be found in buckwheat sprouts, buckwheat leaves and buckwheat, where it also seems to be an ACE inhibitor.
Of course, it's far too soon to known whether 2"-hydroxynicotianamine has a similar effect on humans. But if it does, perhaps this could open new vistas in the treatment of hypertension. In fact, for the treatment of high blood pressure, this could be the dawning of the age of asparagus.
Easy Asparagus Recipes
With all the health benefits and healthy properties, asparagus contains, there are different recipes on how to cook this veggie, and you can even include it in your salads!
Photo Credit: RitaE / Pixabay
1. Oven Roasted Asparagus
What you’re going to need for this recipe by All Recipes, is:
- 1 bunch of trimmed thin asparagus spears
- 3 tablespoons of olive oil
- 1 1/2 tablespoons of grated Parmesan cheese (optional)
- 1 clove of minced garlic
- 1 teaspoon of sea salt
- 1/2 teaspoons of ground black pepper
- 1 tablespoon of lemon juice (optional)
What you need to do for this recipe is preheat the oven to 425 degrees F, or 220 degrees C. Drizzle the asparagus with olive oil on a mixing bowl. Toss the spears to coat them, proceed to sprinkle with Parmesan cheese, garlic, salt, and pepper. Arrange the asparagus on a baking sheet in single layers. Bake in the oven until it turns tender, from 12 to 15 minutes. Before you serve it, sprinkle with lemon juice!
2. Quick Skillet Asparagus
This quick skillet asparagus recipe is by My Recipes, and what you’re going to need is:
- 4 teaspoons of extra-virgin olive oil
- 1 pound of trimmed medium asparagus spears
- 1/2 teaspoon of grated lemon rind
- 1 teaspoon of fresh lemon juice 1/4 teaspoon salt
What you should do is heat a big cast-iron or nonstick skillet over medium-high heat. Add the oil to the pan, swirl to coat. Place the asparagus in the pan and cook for 3 minutes until the asparagus is crisp and browned. Keep stirring. Afterward, you can serve it and add rind, juice, and salt, while tossing in order to coat thoroughly.
3. Mozzarella Cheese Roasted Asparagus
This delicious asparagus recipe is by Cafe Delites, and what you’re going to need is:
- 1 pound of asparagus spears, with the woody ends removed
- 3 tablespoons of olive oil
- 4 cloves of minced garlic
- 3/4 teaspoon of Kosher salt
- 1/4 teaspoon of fresh cracked black pepper
- 1 1/4 cup of shredded mozzarella cheese
What you should do is preheat the oven to 425°F or 220°C. Grease a baking sheet with nonstick cooking oil spray and arrange the asparagus on the baking sheet.
In another bowl, mix olive oil, garlic, salt, and pepper and drizzle that mixture over the asparagus while tossing to coat evenly. Bake the asparagus with the mixture for 10 to 15 minutes until before it begins to get tender.
After you remove it from the oven, top it with the mozzarella cheese. Put it back in the oven and grill it until the cheese melts on top of the asparagus and becomes golden. It should take about 4 to 5 minutes. You might proceed to adjust salt and pepper if needed and serve immediately.
4. Caprese Asparagus
The ingredients belonging to this recipe by Delish are:
- 1 lb. of asparagus trimmed stalks
- Extra-virgin olive oil, for drizzling
- Kosher salt
- Freshly ground black pepper
- 2 cups of shredded mozzarella
- 2 cups of halved cherry tomatoes
- 1/2 cups of balsamic vinegar
- 1/4 cups of honey
- For garnish, use sliced fresh basil
What you should do is preheat the oven to 425°. Toss the asparagus on a large baking sheet with olive oil and season it with salt and pepper. Push the asparagus to the one side of the baking sheet and then sprinkle mozzarella on top. On the other side of the baking sheet put the cherry tomatoes and toss them with olive oil and season with salt and pepper. Bake until the asparagus turns tender and the cheese melts. It should take about 20 minutes.
To make the balsamic glaze, combine balsamic vinegar and honey in a small saucepan. Stir occasionally and simmer until it is reduced by half. Serve the cheesy asparagus and top it with roasted tomatoes and drizzle with balsamic glaze and garnish with basil at the end.
5. Baked Eggs & Asparagus With Parmesan
Eggs and asparagus! What dreams are made of! What you’re going to need for this recipe by Kalyn’s Kitchen is:
- 8 thick asparagus spears, cut diagonally into bite-sized pieces
- 4 room temperature eggs
- 2 teaspoons of olive oil
- Salt and fresh-ground black pepper
- 2 tablespoons of Parmesan cheese
What you should do is preheat the oven to 400F/200C, and spray two gratin dishes with nonstick spray or olive oil. Break each egg into a small dish and let them come to room temperature (this is essential). In the meanwhile, you can roast the asparagus.
Cut the woody part at the bottom of each asparagus piece and throw them away. Cut the asparagus on the diagonal into short little pieces. Put half of the pieces into each gratin dish and put the dishes into the oven in order to roast the asparagus. This should take 10 minutes.
The Benefits Of Aloe Vera For Skin: Why Is Aloe Vera Good For Our Skin?
Afterwards, remove the dishes from the oven and carefully slide two eggs over the asparagus on each of the dishes. Put them back in the oven and this time leave it for 5 minutes. After 5 minutes, when the egg white begins to barely look set, remove the gratin dishes one at a time and sprinkle with a tablespoon of grated Parmesan.
Put the dishes back in the oven and cook for 3 more minutes, until the white is set, the cheese is slightly melted. Make sure to serve it hot!
As mentioned, this spring veggie has plenty of benefits. Some of them include:
1. Can Help With Weight Loss
As research suggests, asparagus is low in fat and calories, and it contains a lot of soluble and insoluble fiber, meaning it’s a good choice when trying to lose weight.
2. Helps Your Urinary Tract
Asparagus contains high levels of the amino acid asparagine, which serves as a natural diuretic. Through urination, the body will get rid of excess salts and this way prevent infections in the urinary tract.
3. Helps In Digestive Health
Dietary fiber is quite beneficial when we’re talking about digestive health. A half cup of asparagus has 1.8 grams of fiber, that is 7% of one’s daily needs.
4. Eases Menstrual Symptoms
Menstrual symptoms tend to be bothersome. The calcium content and vitamin K in asparagus can be helpful when it comes to reducing these symptoms. The vitamin K will fight the painful cramps meanwhile the calcium will help in reducing the bloat, headaches, and mood swings.
5. Helps Support Pregnancy
Folate, also known as vitamin B9 is important in the early stages of the pregnancy in order to ensure the healthy development of the baby. Asparagus is a source of this vitamin. Half a cup of asparagus gives adults 34% of their daily folate needs and pregnant women 22% of their daily needs.
6. Helps Lower Blood Pressure
Potassium is good for blood pressure and 1 cup of cooked asparagus contains 40 calories, 4 grams of protein, 4 grams of fiber and 404 milligrams of potassium. Asparagus also contains the compound called asparaptine, which helps in improving blood flow and lowering blood pressure.
7. Brain Booster
Asparagus might help our brains in fighting cognitive decline. It delivers folate, which works with vitamin B12 in order to help in preventing cognitive impairment.
8. Good For The Skin
This spring veggie contains niacin, a compound that can get rid of the most severe cases of acne. It also helps when it comes to reducing irritation and redness that is caused by acne scars.
9. Reduces Rheumatism Inflammation
Rheumatism is characterized by inflammation, joint pain, and inhibited movement. Niacin is often prescribed to reduce the pain, and since asparagus contains niacin, an intake of this vegetable can provide the needed amount without the need for medication, according to research.
Best Vegetable Juices For High Blood Pressure
1. Beetroot Juice
Researchers reviewed clinical studies published from 2008 to 2018. The purpose was to examine the relationship between beetroot juice and blood pressure. They concluded adding beetroot juice to your nutrition plan was an affordable strategy to help reduce blood pressure.
The researchers said beetroot supplementation should be promoted as a key component to control blood pressure in people with or without high blood pressure. In addition, they determined it could significantly decrease the risk of cardiovascular events and related deaths 1 .
Why is beetroot juice so effective with managing blood pressure? It’s loaded with vitamins and minerals. It contains a good percentage of vitamin C, magnesium and potassium which have all been shown to help reduce blood pressure. In addition, beetroot juice is high in nitrates known to open up your blood vessels and increase blood flow. One cup of raw beets contains:
- Potassium – 442 mg
- Magnesium – 31.3 mg
- Vitamin C – 11% of the RDI
- Fiber – 15% of the RDI
- Folate – 37% of the RDI
When you purchase beet juice, or any juice, make sure it’s 100% beets without added sugar or preservatives. If you’re looking to save some money, they sell beetroot juice on Amazon which you can check out right here, beetroot juice .
Another option is to mix organic beetroot powder in water which makes for longer storage. It’s also sold on Amazon right here, organic beetroot powder .
Disclaimer: Some of links in this article are affiliate links which means I may earn a small commission at no extra cost to you. As an Amazon associate I earn from qualifying purchases.
2. Celery Juice
You may have seen a bunch of celery juice videos popping up lately on social media because of its health benefits. You may be wondering, can it help with blood pressure too? In a recent study of 30 people with mild to moderate high blood pressure, participants were given celery extract for six weeks.
Half way through the research, in three weeks, their blood pressure was already reduced by 4.6 mmHg systolic and 4.5 mmHg diastolic. By the end of the six weeks, systolic decreased by 8.9 mmHg and diastolic by 8.5 mmHg 2 .
Celery is made mostly of water, but it contains many nutrients beneficial for your blood pressure. One of them is potassium which has been shown in many studies to reduce fluid retention and lower BP 3 . In addition, it contains phthalates, a phytochemical which helps the walls of your blood vessels to relax.
Some physicians recommend eating 4 celery stalks, or one cup chopped per day 4 . One cup of celery contains:
- Potassium – 263 mg
- Vitamin A – 9% of the RDI
- Folate – 9% of the RDI
- Vitamin K – 37% of the RDI
Celery juice is easy to make. All you have to do is add one cup of celery into a high speed blender with some water. The blender I recommend has a 6 blade, multi-tiered shaft in the center. Check it out on Amazon by clicking right here, Nutri Ninja BL685 with Auto-iQ Technology .
If you don’t want to stock all the celery or risk having many of it turning bad, Amazon also has organic celery powder which you can check out here, organic celery powder .
Celery juice for high blood pressure.
3. Spinach Juice
In a recent study 27 people were given either spinach or asparagus soup and evaluated their blood pressure for seven days. Both groups lowered blood pressure, but the spinach group experienced a larger decrease 5 . In addition, the spinach group’s blood vessels were more relaxed.
Spinach was more effective than the asparagus because it has higher nitrates. In addition, spinach contains vitamin C, potassium and magnesium, all beneficial for blood pressure. Magnesium is effective because it’s been shown to relax the walls of blood vessels, increase nitric oxide release and enhances the effectiveness of some blood pressure medications 6 .
One cup of spinach contains the following:
- Potassium – 167 mg
- Magnesium – 23 mg
- Vitamin C – 14% of the RDI
- Vitamin K – 181% of the RDI
- Folate – 15% of the RDI
You can make spinach the same way as celery. Add one cup to a blender with water. In addition, they have organic spinach powder on Amazon which you can check out by clicking here, organic spinach powder .
Spinach made my list of 11 vegetables effective for lowering blood pressure. If you would like to see the other 10 vegetables, read about them in my blog post here, Vegetables That Lower BP .
4. Carrot Juice
Carrot juice may help lower blood pressure because it contains potassium and Vitamin C. I’ve already mentioned how potassium is beneficial, but how about vitamin C?
Researchers at John Hopkins Medicine analyzed data from 29 clinical trials. They found people who took vitamin C supplements lowered blood pressure by 3.84 mmHg and those with high BP lowered it by nearly 5 mmHg 7 .
In addition, people who were shown to have higher levels of vitamin C inside their body, have lower blood pressure 8 . The antioxidant activities in vitamin C may reduce blood vessel wall damage and helps them to relax by increasing the availability of nitric oxide 8 . One cup of carrot juice contains:
- Vitamin C – 13% of the RDI
- Potassium – 410 mg
- Vitamin A – 428% of the RDI
- Fiber – 14% of the RDI
BP Smoothie Tip: I often add carrot juice, green vegetable juice and pomegranate juice in a blender. I’ll add strawberries, blueberries, kiwi, wheat germ, ground flaxseed powder, cinnamon and tofu.
Sometimes I purchase a bunch of carrots and make the juice with my Breville juicer which I highly recommend. I’ve found them to be reliable and stylish. Check them out on Amazon right here, Breville juicers .
Many of these ingredients are proven to lower BP and it tastes great. I have 5 BP smoothie recipes in my free e-book. Check them out and much other valuable information by clicking right here, Top Tips Health Guide .
Read More Related Blog Posts
- National Center for Biotechnology Information: Dietary Nitrate from Beetroot Juice for Hypertension: A Systematic Review [↩]
- Natural Medicine Journal: A Pilot Study to Evaluate the Antihypertensive Effect of a Celery Extract in Mild to Moderate Hypertensive Patients [↩]
- The National Center for Biotechnology Information: The importance of potassium in managing hypertension [↩]
- Cleveland Clinic: Celery May Help Bring Your High Blood Pressure Down [↩]
- National Center for Biotechnology Information: Effect of Spinach, a High Dietary Nitrate Source, on Arterial Stiffness and related Hemodynamic Measures [↩]
- National Center for Biotechnology Information: The effect of magnesium supplementation on blood pressure in individuals with insulin resistance, prediabetes, or noncommunicable chronic diseases: a meta-analysis of randomized controlled trials [↩]
- John Hopkins Medicine: Big Doses of Vitamin C May Lower Blood Pressure [↩]
- Oregon State University: High Blood Pressure [↩][↩]
Kevin Garce is a Certified Health Coach who encourages people by informing them on blood pressure topics important to them. His years of research and knowledge inspire people to achieve their goals. Read more here About Me
10 Foods That Naturally Help Lower Blood Pressure
When it comes to elevated blood pressure, healthcare professionals may suggest that their patients start a regular exercise routine, consider taking blood thinners, and focus on a wholesome diet that eliminates high-sodium foods. Whether you're considering one solution or all three, you don't have to stick to the DASH Diet or other regimented programs in order to achieve results. A heart-healthy diet is rich in fruits, vegetables, low-fat dairy, and other fiber-rich ingredients&mdashand all of these food groups have one thing in common.
, believes the key to cooking wholesome meals that also work to lower blood pressure is focusing on this mineral: "Potassium can help flush sodium out of the kidneys and counteract salt's role in high blood pressure," Vespa says. "When your sodium-to-potassium ratio is in check, it can help protect your heart from cardiac-related diseases."
Those experiencing elevated blood pressure levels should aim to consume at least 4,700mg of potassium per day, in line with current federal recommendations. While Vespa admits the DASH (otherwise known as Dietary Approaches to Stop Hypertension) eating plan has a heightened focus on these foods, she says that there should also be increased whole grains and heart-healthy fats as well. "By shifting to a more whole-foods-focused diet and including just one potassium-rich food in all of our meals, we can make strides to hit that daily quota," she says. "Plus, most foods rich in potassium are also great sources of other important micronutrients and fiber, so this shift can naturally help lower ones risk of heart disease."
Focus on incorporating exercise into your daily routine, if possible&mdashaerobic exercises, for example, will help strengthen cardiac muscles and lower your systolic blood pressure, enhancing your efforts in the kitchen as well.