Hypertension, or high blood pressure, is the most common cardiovascular disease in the world, which occurs in over 1.2 billion individuals. Although treatment of hypertension in most cases requires medication, diet is an appreciated and powerful therapeutic agent. There is growing evidence to support the effectiveness of certain nutrients to lower blood pressure by naturally acting at the level of basic biological mechanisms, such as vascular inflammation, nitric oxide production and arterial repair. By choosing some foods on the basis of their micronutrient content, high blood pressure can be reversed without the commonly observed negative effects of drug treatment. Dr. Eric Berg, a wellness enthusiast and best -selling writers, shares some insights about which foods to consume to stabilize blood sugar levels naturally.
Nutrients required to balance blood sugar naturally
Magnesium
Magnesium is an important mineral that participates in hundreds of biochemical reactions, some of which have vascular tone and smooth muscle effects. Magnesium relaxes vessels, reduces vascular resistance and maintains the intracellular balance between potassium and sodium. Despite its importance, its deficiency is common and has been constantly associated with increased blood pressure in observation and intervention attempts.Sources are:
- Pumpkin seeds
- Deciduous green vegetables
- Dark chocolate (preferably 70% cocoa or higher)
Vitamin D3
Vitamin D3 Plays a crucial role in cardiovascular health. Vitamin D3 is involved in the regulation of the renin-angiotensin-altosterone system (RAAS) in an attempt to control systemic vascular resistance and blood volume. Hypovitaminosis D often occurs among patients with hypertension and can be a root cause of endothelial dysfunction and chronic inflammation.Natural foods are:
- Fat fish, such as sardines and salmon
- Cod liver
- Supplements and reinforced foods
Used together with vitamin D3, it can improve its function when repairing arteries and endotheliums.
Potassium
Potassium Plays a role in the fluid and blood pressure balance. It works against sodium in lubricating the walls of the blood vessels and eliminating excess fluid from the body. Potassium -rich diet lowers blood pressure, especially when high amounts of sodium is consumed.A guaranteed source:
- Peas
- Sponge
- Cucumbers
- Avocado
Avocado is rich in single-meted fats and fiber and also contributes to heart and metabolic well-being.
Nitric oxide
Nitric oxide is a vasodilator that increases blood flow and lowers arterial stiffness. Food -borne natural nitrates raise nitric oxide levels in the body.Food sources:
- Pasture or beetroot powder
- Leafy greens (spinach, arugula, celery)
Drinking juice every day has been associated with improved endothelial function and moderate systolic and diastolic blood pressure.
A helping food plan, recommended by Dr. Eric Berg
A diet meal that is controlled to help control blood pressure may include:
- A serving of oily fish (sardines, salmon)
- A portion of pumpkin seeds
- 1-2 pieces of dark chocolate
- A half avocado
- Half a cup of grazing juice
Combined can do wonders for our cardiovascular health! As Dr. Eric says, the meal to suppress high blood pressure can just surprise you!
