If you are dealing with or at risk of high blood pressureyou are putting your body in danger of more complications such as heart and kidney problems, strokes, and even vision problems. Although there is a chance that your high blood pressure is genetic, there is also a good chance that your diet plays an important factor.
Fortunately, just as your eating and drinking habits can cause high blood pressure, changing them can lower it. We spoke with lyssie lakatosRDN, CDN, CFTY tammy lakatos embarrasses, RDN, CDN, CFTauthors of The Nutritional Twins Vegetarian Cure and members of our board of medical experts, to highlight drinking habits to follow if you have high blood pressure. Read on and for more information on how to eat healthy be sure to check out The 8 Worst Eating Habits If You Have High Blood Pressure, Dietitians Say.
According to Nutrition Twins, this shake is packed with powerful phenolic antioxidants: antioxidants that react with a variety of free radicals and may help lower blood pressure.
“The effect of cherry juice is so powerful that it is comparable to blood pressure lowering drugs,” says The Nutrition Twins. “A to study found that when men with high blood pressure drank cherry juice, their blood pressure dropped by 7 percent.”
The Nutrition Twins also suggest that you can also pour some cherry juice in your yogurt or oatmeal for added flavor and to reap the blood pressure-lowering benefits.
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“You can lower your blood pressure significantly in 12 weeks by drinking green tea,” says The Nutrition Twins. “Although it is difficult to pinpoint how much tea is needed, research shows that it can reduce your systolic blood pressure by 2.6 mm Hg and diastolic blood pressure by 2.2 mm Hg and it seems that three or four cups of tea a day will be enough.”
Although that seems like a lot to take per day, Nutrition Twins warns that it’s easier than you think. This is because teacups are smaller than glasses and range in size from four to six ounces. So you’d only be drinking about 12 to 16 ounces. They also suggest that you can also swap your Frappuccino snack for a matcha latte for your green tea fix.
Research published in Nutrition Magazine shows that beet juice has a significant effect on blood pressure. This is thanks to its nitrates, which the body converts into nitric oxide.
“Nitric oxide relaxes blood vessels and dilates them, lowering blood pressure,” explain The Nutrition Twins. “This may offer additional benefits to your workout, as beet juice helps to dilate blood vessels, increases blood flow to muscles during exercise, and decreases the amount of oxygen needed by muscles as they can work harder.” more efficiently and move faster.
However, to reap continued benefits, the Nutrition Twins advise that you should continue to drink the beet juice and make it part of your routine.
“Green leafy vegetables like kale, spinachand lettuce are rich in the blood pressure-regulating nutrients potassium and magnesium,” says The Nutrition Twins.
According to Nutrition Twins, potassium helps the kidneys excrete salt, which in turn lowers blood pressure. Green leafy vegetables also include nitrates. if you can squeeze a cup of them in your smoothieresearch suggests you can see real benefits as a result.
For ways to incorporate green leafy vegetables into a smoothie, try Nutrition Twins’ Morning Green Smoothie That Boosts Metabolismwhich has both the desired greens and green tea for a double blood pressure lowering effect.
This is different for both men and women. If you are a woman, the limit is one. alcoholic beverage daily. If you’re a man, it’s two a day.
“This is good news for many; if you drank much more before, you can lower your blood pressure up to 4 mm Hg drinking moderately,” says The Nutrition Twins.
According to Nutrition Twins, one drink is equal to 5 ounces of wine, 12 ounces of beer, or 1.5 ounces of 80-proof liquor.
However, they warn to be careful not to drink more than this, as it can have the opposite effect and raise blood pressure. They also point out that if you’re not already drinking, don’t start; blood pressure-lowering effects occur after reducing heavy alcohol consumption to moderate drinking.
Kayla Garritano
Kayla Garritano is a staff writer for Eat This, Not That! She is a graduate of Hofstra University, where she majored in Journalism and double majored in Marketing and Creative Writing. read more
