18 Superfoods Proven To Help Reduce Blood Pressure
Eating oats in the morning is a convenient and tasty way to have breakfast. However, there’s another reason why you should frequently eat it. Oats contain a type of fiber called beta-glucan which is known to reduce bad cholesterol levels and lower blood pressure.2 According to a study, oats can lower both the systolic and diastolic blood pressure.3 Aside from those, it can also help in maintaining healthy body weight, and prevent obesity which may also lead to hypertension.
2. Yogurt and skim milk
Dairy products such as yogurt and skim milk can also help in controlling your blood pressure. Research has shown that eating yogurt helped in reducing high blood pressure risk for women.4 Middle-aged women who ate five or more servings of yogurt weekly for 18-30 years have 20% less risk of high blood pressure compared to those who rarely eat it. On the other hand, skim milk contains high calcium levels that help in relaxing blood vessels, which gives healthier blood pressure.
3. Dark chocolate
Dark chocolate is a tasty treat you can enjoy without worrying about your blood pressure. Studies show that it can help reduce blood pressure.5 It is rich in a type of antioxidants called flavonoids which make blood vessels more elastic, thus leading to the improvement of one’s blood flow.6 Another study says that eating dark chocolate can lower risks for heart diseases.7
A common ingredient for desserts, cinnamon is loved for its amazing taste and aroma. Another reason to use it for your meals is its ability to help reduce blood pressure. One study shows that it can lower short-term systolic blood pressure by 5.39 mm Hg and diastolic pressure by 2.6 mm Hg.8 More research is needed to support this claim but eating cinnamon can still be a good idea because it can also lower blood sugar levels.9
According to a study, eating one serving of pistachios a day can help decrease blood pressure.10 When you’re in a stressful situation, eating pistachios can also help reduce your blood pressure because it can reduce the tightening of blood vessels and your heart rate.11
Lentils are common meals in other parts of the world. Aside from its great taste, it is an excellent source of protein and fiber. Research also says that it can lower blood pressure for those with and without hypertension.12 It’s recommended to eat 1 cup of lentils to experience this effect.
Unsalted seeds can also decrease blood pressure. They are a good source of magnesium and promote heart health. Sunflower seeds, pumpkin seeds, and squash seeds are some examples from this food group that you need to start including in your daily meals.
Blueberries and strawberries are not just tasty nor pretty. They are highly nutritious and good for the body because they contain high levels of an antioxidant called anthocyanins. According to a study, those with the highest intake of anthocyanins have 8% less risk of high blood.13
Everyone knows that bananas have high levels of potassium. But what does it do to your body? According to studies, it can alleviate tension in the blood vessels’ walls which lowers your blood pressure.14 If you’re cutting down on sodium, eating bananas is also a great idea because potassium can lessen sodium’s blood pressure-raising effects.
For those with mildly elevated blood pressure, eating kiwis is a good idea as it can help control blood pressure. Research found that eating three kiwis every day for 8 weeks can result in a significant reduction in systolic and diastolic blood pressure.15 It is also a fruit rich in Vitamin C, which helps in improving blood pressure levels.
This summer fruit can also help in maintaining healthy blood pressure. It contains a type of amino acid called citrulline, which helps in lowering high blood pressure. It helps the body produce more nitric oxide, a gas that encourages flexibility in the arteries and relaxes blood vessels. A study shows that adults with mild hypertension, prehypertension or obesity experienced a reduction in their blood pressure after eating watermelon.16
You should drink more pomegranate juice to help you control your hypertension. According to research, drinking 1 cup of it daily for 28 days can lower blood pressure in the short term.17 This is because of the high antioxidant content of this fruit. Drinking pomegranate juice can decrease both your systolic and diastolic blood pressure.18
13. Olive oil
When cooking meals, use olive oil instead of your usual vegetable oil. A study from the European Journal of Nutrition showed that those who took olive leaf extract had lower blood pressure than those who did not. Olives contain polyphenols which are known for its anti-inflammatory properties and ability to help reduce blood pressure.19
14. Leafy green vegetables
It’s always a good idea to eat more leafy green vegetables because they are rich in nitrates which helps in maintaining healthy blood pressure. Some research says that having 1-2 servings of leafy greens can control hypertension for 24 hours. It is also high in potassium and magnesium which are key minerals in controlling blood pressure.20 Some examples of leafy green vegetables are kale, cabbage, fennel, lettuce, collard, and arugula.
Drinking red beet juice can also help in reducing blood pressure. A study has shown that people affected by hypertension had an average drop of 8/4 mm Hg in blood pressure after drinking 250 ml of red beet juice daily for 4 weeks.21 Another research saw that drinking 8 ounces of beetroot juice can lower blood pressure for about 10 mm Hg.22
Garlic is known as a natural antibiotic and antifungal food because it contains allicin. Aside from that, it can also promote the production of nitric oxide, which can relax blood vessels and muscles.23 According to research, eating garlic can also reduce systolic and diastolic blood pressure.24
17. Fish with omega 3s
Aside from fruits and vegetables, eating fish rich in omega-3 can also help decrease blood pressure.25 Salmon, lake trout, mackerel, herring, sardines, and tuna are examples of fish that contain the most omega-3 fatty acids. According to the American Heart Association, an individual should eat fatty fish at least twice a week to enjoy its health benefits.26
18. Fermented food
If you’re someone who enjoys eating kimchi, kombucha, or tempeh, then this is good news for you. These fermented foods are rich in probiotics, which are good bacteria that are essential in maintaining gut health. It can also help in controlling hypertension. Research shows that participants who consumed probiotic bacteria for 8 weeks or more had healthier blood pressure levels.27
References:1) https://www.cdc.gov/bloodpressure/faqs.html 2) https://www.ncbi.nlm.nih.gov/pubmed/17151592 3) https://www.ncbi.nlm.nih.gov/pubmed/25668347 5) https://bmcmedicine.biomedcentral.com/articles/10.1186/1741-7015-8-39 6) https://www.ncbi.nlm.nih.gov/pubmed/29187388 7) https://heart.bmj.com/content/101/16/1279 8) https://www.ncbi.nlm.nih.gov/pubmed/23867208 9) https://www.healthline.com/nutrition/10-proven-benefits-of-cinnamon 10) https://www.ncbi.nlm.nih.gov/pubmed/22665124 11) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3862178/ 12) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5391775/ 13) https://academic.oup.com/ajcn/article/93/2/338/4597656 14) https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure#.WzNfBBJKiu5 15) https://www.ncbi.nlm.nih.gov/pubmed/25483553 16) https://academic.oup.com/ajh/article/25/6/640/160387 17) https://www.ncbi.nlm.nih.gov/pubmed/22648092 18) https://www.ncbi.nlm.nih.gov/pubmed/27888156 19) https://link.springer.com/article/10.1007%2Fs00394-016-1188-y 20) https://www.health.harvard.edu/heart-health/key-minerals-to-help-control-blood-pressure 21) https://www.ahajournals.org/doi/full/10.1161/hypertensionaha.114.04675 22) https://www.ncbi.nlm.nih.gov/pubmed/30917704 23) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3210006/ 24) https://www.ncbi.nlm.nih.gov/pubmed/24035939 25) https://academic.oup.com/ajh/article/27/7/885/158919 26) https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids 27) https://www.ahajournals.org/doi/full/10.1161/HYPERTENSIONAHA.114.03469
Hello. This is Dr. Ben, Chief Medical Advisor here at Healthy Habits Products, pointing out something important that you may not realize about the toxins in your body.
Most people believe that having a healthy heart is either a matter of good genetics ("he’s just lucky") or a strict diet ("I just have to give up salt").
The truth is, genetics and food choices are NOT the root cause of your struggle to rid your body of the risk of heart disease and a potential heart attack or stroke, no matter how hard you try. Your high blood pressure, bad cholesterol and high blood sugar have little to do with bad genes or ANY of the most common things believed to cause heart disease.
Your struggle to protect and even heal your heart comes down to 3 little-known factors that your doctor might not even know about!
In the next few minutes, I'm going to show you how a weird herb has been shown to STOP these 3 little-known problems dead in their tracks so your blood pressure stabilizes, your cholesterol and blood-sugar levels improve and you get the heart-health results you want while no longer worrying about heart attack or stroke.
But before I do, however, it’s extremely important to understand the three critical things that must take place to STOP the potential of heart disease, including the possibility of a heart attack or stroke:
Sugar is necessary for survival. Blood sugar (or, blood glucose) refers to sugar that’s introduced into the bloodstream to supply needed energy to all the cells in the body. Our bodies are made to regulate those levels, making sure they’re neither too high nor too low.
Unfortunately, sugar is made from the food we eat. Our digestive system breaks down carbs from food and sends them straight to our bloodstream as glucose, a simple sugar that converts to energy. However, glucose can only enter the cells via insulin.
Unbalanced insulin levels result in either type 1 diabetes (also known as insulin sensitivity, or too low levels) or type 2 diabetes (too high levels).
This means, the higher your insulin levels, the higher your chance of diabetic cardiomyopathy (DCM), a disease that literally damages the structure and function of your heart.
Insulin doesn’t care whether your blood sugar is at a healthy level. Its only concern is that you do not starve and have the ability to produce energy for your body to burn.
The big, ugly problem: Unless you do something to “short-circuit” this biological need to feed your cells, you’ll never have the heart health you want and deserve.
It begins with maintaining your insulin levels, because modern living—along with diets full of refined sugars and other challenges—have made it so most of us are nearly insulin-unbalanced all the time. This not only makes eating right nearly impossible, it also makes choosing when and how often to eat MUCH harder.
Think about the last time you were ravenously hungry? You began to feel weak and dizzy, right? You began to feel yourself shutting down—and that’s exactly what insulin issues can do.
Whether you’ve heard of “bad” cholesterol (LDL) or “good” cholesterol (HDL), I assure you. They’re having a MASSIVE effect on the health of your blood.
LDL cholesterol is considered bad because it creates plaque, a thick, hard deposit that can clog arteries, making them less flexible. (This is known as atherosclerosis.) Eventually, a clot can form, blocking a narrowed artery, often resulting in heart attack or stroke. Another condition called peripheral artery disease can develop when plaque buildup and narrowed arteries reduce blood flow to the limbs (usually the legs). Either scenario often results in death or life-altering consequences.
HDL cholesterol is considered good because it aids in removing LDL cholesterol from the arteries. Scientists believe HDL acts as a scavenger, carrying LDL cholesterol away from the arteries and safely back to the liver, where it’s broken down and passed from the body.
A healthy level of HDL cholesterol will protect against heart attack and stroke, while low levels of HDL cholesterol have been shown to increase the risk of heart disease.
Without properly balanced cholesterol and blood-sugar levels, your heart valves become restricted with plaque buildup, and that leads to a damaged and unhealthy heart. All this combined begins to affect other parts of your body and internal organs because they are starved of needed oxygen and blood that is pumped to them by your heart. After years of unhealthy eating, unbalanced cholesterol and blood-sugar levels all over the place, your overall heart health begins to deteriorate. In worse cases, not protecting your heart health can lead to major damage resulting in the need for heart surgery or a heart transplant. In the worst case, deteriorated hearth health can lead to death.
And it gets worse with each passing year, not only making it harder to avoid heart disease but actually causing you to GET A HEART ATTACK OR STROKE—no matter how hard you try to avoid it.
Your stress levels increase. The number you see on the blood-pressure monitor goes up and perhaps worst of all, you begin to live your life in complete fear and feel like your heart is a bomb waiting to go off.
This vicious cycle not only accelerates with each passing year, it begins to compromise other parts of your health. Your sleep quality drops. Your stress begins to affect those around you. You stay away from strenuous activities including all exercise, and those things accelerate the cycle yet again.
Each time, the cycle speeds up, which is why heart disease is often so accelerated later in life.
This is pretty disheartening for anyone looking to maintain healthy blood levels and transform their heart health.
What if you could balance your blood sugar, lower your bad cholesterol, maintain good cholesterol, naturally control your blood pressure and get rid of the fear of a heart attack or stroke?
If you could do that, you could essentially turn your heart into a well-run machine, 24 hours a day, 7 days a week.
Can you just imagine how much more safe you’d feel if these 3 hidden dangers of heart disease were no longer standing in the way of a healthy heart?
Well, there is a way to fix these dangers, get your blood pressure under control, maintain healthy cholesterol levels and balance your blood-sugar levels.
The solution not only works on a deeper cellular level but also in your overall well-being. So the results are rapidly felt, deep and long-term.
The solution you’re about to discover only takes one minute or less to implement. So there’s absolutely NO REASON why you have to be a victim of heart disease that so many needlessly suffer through.
Introducing our 100% all-natural proprietary blend called StrictionBP. This unique but extremely effective supplement has been scientifically created to safely protect your heart from damage.
StrictionBP uses a “magical” little extract called Ceylon Cinnamon from an amazing herb that grows selectively in Sri Lanka.
Randomized-controlled research published on type 2 diabetes demonstrated the significant effect Ceylon Cinnamon can have regarding blood-sugar levels.
These results were pooled together with results from a recent study and published in the U.S. National Library of Medicine.
These results were not accomplished by every brand of the supplement, but rather only quality-sourced Ceylon Cinnamon.
After 4 weeks of supplementing with 120 mg of quality-sourced Ceylon Cinnamon per day, test subjects (543 patients) saw significantly reduced levels of fasting plasma glucose (blood sugar) from -40.52 to -8.67, and an increase of good cholesterol (HDL) from 1.09 to 2.24 while decreasing the bad cholesterol (LDL) from 17.21 to -1.63.
The effects of Ceylon Cinnamon extract work 5 different ways:
By naturally balancing your blood sugar, cholesterol levels and blood pressure, you’re unlikely to ever develop conditions like insulin resistance, diabetes and heart disease.
You optimize your heart health, protect it from heart disease and you can lose the fear of a catastrophic heart attack or stroke!
Now, what if you could get all of these proven heart-health benefits in the form of an easy-to-take daily capsule that protects your heart without you having to change your diet, spend hours at a gym or giving up any of your favorite activities?
Now, you could learn about these powerful ingredients and then try to independently source the individual ingredients. The problem is, after you’ve found all the products and sources, purchased minimum quantities of each (which is often a large amount), paid shipping on each, and sorted through a huge stage of studies on the most effective dose of each one needed to help balance your blood pressure, cholesterol levels, and blood sugar, you’ll literally have spent weeks or months of time, and hundreds (if not thousands!) of dollars—and you’ll have waited all that time to even begin to make progress.
These critical ingredients, along with some additional compounds that further enhance their overall effectiveness, have been combined into one proven, all-natural, scientifically researched, easy-to-take supplement called StrictionBP, and it’s by far one of the most exciting, unique formulas I’ve ever had the opportunity to work on.
Just take it once each morning and again each night. You just let this incredible supplement work its magic!
As the research overviewed has shown, this nutrient already has a rapid and noticeable effect on your blood pressure, cholesterol levels and blood sugar. Yet when you combine them all, the results are truly unsurpassed.
StrictionBP is the ONLY way to get this clinically proven ingredient to help STOP the deadly accumulation of plaque and balance your blood sugar, cholesterol and blood pressure, and win the war against heart disease once and for all.
Deciding to take StrictionBP is a simple decision because we want you to not just take our word on its effectiveness but take it for a test drive!
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That’s how you know StrictionBP will deliver everything it promises and more.
With no risk and a proven track record of creating better heart health, is there any reason not to give this a try?
Once you have it in your hands, and once you experience the rare power of this wonder supplement to fight back against heart disease and give you the peace of mind you’ve always wanted, you'll be thankful you tried this. After all, this is so much easier and more affordable and less invasive than other solutions—especially expensive blood-pressure and cholesterol drugs, which often come with harmful side effects and make you feel ill and miserable.
You’ll also receive a powerful FREE eBook—3 Ways to Naturally Lower Your Blood Pressure—which will walk you through the biggest problem with traditional heart health approaches (including so much of what you learned here today).
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…and then, of course, be sure to write down your blood-pressure reading today, because you’ll absolutely want to document your dramatic before-and-after results.
Dedicated to helping you achieve Healthy Habits®!
Chief Medical Advisor
Healthy Habits Products Inc.
1. Mayo Clinic staff; Diseases and Conditions, Type 1 diabetes, Definition; The Mayo Clinic; 2014: http://www.mayoclinic.org/diseases-conditions/type-1-diabetes/basics/definition/con-20019573
2. No authors listed; “What Is Diabetic Heart Disease?”; National Heart, Lung, and Blood Institute; 2011: https://www.nhlbi.nih.gov/health/health-topics/topics/dhd
3. No authors listed; “What Is Atherosclerosis?”; National Heart, Lung, and Blood Institute; 2015: http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis
4. No authors listed; “What Is Peripheral Artery Disease?”; National Heart, Lung, and Blood Institute; 2015: https://www.nhlbi.nih.gov/health/health-topics/topics/pad
5. Mayo Clinic staff; “HDL cholesterol: How to boost your ‘good’ cholesterol”; Mayo Clinic; 2012: http://www.mayoclinic.org/hdl-cholesterol/art-20046388
6. No authors listed; “Who Is at Risk for Heart Disease?”; National Heart, Lung, and Blood Institute; 2014: http://www.nhlbi.nih.gov/health/health-topics/topics/hdw/atrisk
7. Akilen, R., Tsiami, A., et al.; “Glycated haemoglobin and blood pressure-lowering effect of cinnamon in multi-ethnic Type 2 diabetic patients in the UK: a randomized, placebo-controlled, double-blind clinical trial”; Diabetic Medicine; 2010: http://www.ncbi.nlm.nih.gov/pubmed/20854384
8. Allen, R., Schwartzman, E., et al.; “Cinnamon use in type 2 diabetes: an updated systematic review and meta-analysis”; The Annals of Family Medicine; 2013: http://www.ncbi.nlm.nih.gov/pubmed/24019277
9. Leech, J.; “10 Evidence-Based Health Benefits of Cinnamon”; Authority Nutrition; 2016: https://authoritynutrition.com/10-proven-benefits-of-cinnamon
10. No authors listed; “Antioxidant capacity of 26 spice extracts and characterization of their phenolic constituents”; Journal of Agricultural http://www.ncbi.nlm.nih.gov/pubmed/16190627
11. No authors listed; “Vitamins and Supplements Lifestyle Guide”; WebMD; 2014: http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-cinnamon
12. Azimi, P., Ghiasvand, R., et al.; “Effects of Cinnamon, Cardamom, Saffron, and Ginger Consumption on Markers of Glycemic Control, Lipid Profile, Oxidative Stress, and Inflammation in Type 2 Diabetes Patients”; The Review of Diabetic Studies; 2014: http://www.ncbi.nlm.nih.gov/pubmed/26177486
13. Plaisier, C., Cok, A., et al.; “Effects of cinnamaldehyde on the glucose transport activity of GLUT1”; Biochimie; 2011: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3019305
14. No authors listed; “Side Effects of High Blood Pressure Medications”; WebMD; 2016: http://www.webmd.com/hypertension-high-blood-pressure/guide/side-effects-high-blood-pressure-medications