if you have high blood pressure you're definitely not alone
researchers estimate that 33 of adults in the united states have hypertension
and only half of them have the condition under control this is unfortunate because
high blood pressure can lead to heart disease stroke and other serious health problems
so it's important to take steps to keep your blood pressure levels within the normal range
and as you probably guessed your diet and the foods that enter your body can play a major role
in maintaining healthy blood pressure levels which is the topic of this video be sure to watch until
the end because there's one food that i think will surprise you so if you're ready let's get into it
the first food that i should mention is walnuts in general whenever you eat a meal that is high
in fat content it puts your arteries in a state of shock over time this causes them to stiffen
and become hardened one study found that if you eat walnuts with a meal that is high in fat
it results in effects that are much less severe walnuts are also a great source of magnesium
which is a mineral that is essential for keeping blood pressure under control they
are also a good source of omega-3 fatty acids and have been shown to reduce inflammation
which is another contributing factor to high blood pressure next up on our list is green tea studies
found that those who drink green tea on a regular basis tend to have a healthier cardiovascular
system than those who don't green tea is loaded with polyphenols which researchers believe can
provide multiple health benefits including for your heart and blood vessels one study found that
those who drink green tea were 20 less likely to experience heart disease or have a stroke
they were also 22 percent less likely to pass away from heart related conditions third on our list is
flax seeds flax seeds are one of the most popular superfoods around the world because they offer
several health benefits for the human body they're great for your arteries because their
components work to decrease cholesterol levels which can lower blood pressure and decrease the
likelihood of a blood clot forming like walnuts flax seeds are also a good source of magnesium
and you can easily add flax seeds to your diet by including them in smoothies sprinkling them
on top of oatmeal or yogurt or using them as an ingredient in other healthy dishes
fish is another great food to include in your diet if you're looking to naturally lower your blood
pressure that is because fish is an excellent source of omega-3 fatty acids which have been
shown to reduce inflammation throughout your body studies found that the components of omega-3s
work to decrease the manifestation of cellular adhesion this means that they can decrease the
buildup of plaque that occurs in the arteries and when you decrease plaque buildup it also lowers
your risk of other heart related problems in addition fish is also a good source of
protein and other nutrients that are essential for your overall health the next food that we
need to discuss is beans beans are rich in fiber and well known for being a heart-healthy food
like other foods we've mentioned beans also work to decrease plaque buildup which is effective in
lowering blood pressure levels studies have also shown that eating beans can decrease the amount
of bad cholesterol in your body keeping your arteries healthy over time you can
easily add beans to your diet by including them in salads soups or as a side dish with your meals
next up on our list is citrus fruit most will agree that citrus fruits are delicious however
they are also packed with vitamins minerals and antioxidants that can benefit the cardiovascular
system these fruits are high in flavonoids which are effective in decreasing inflammation and free
radicals in the blood they help decrease plaque buildup while lowering cholesterol which is likely
why eating citrus fruits is linked to a lower risk of stroke and other cardiovascular problems
citrus fruits are also high in vitamin c which is an important nutrient for the health
of your immune system turmeric is another super ingredient that we need to discuss
turmeric is the bright yellow spice that is often found in indian cuisine
it wasn't until recently that medical experts discovered the positive health benefits
turmeric is high in antioxidants that help prevent fatty deposits from developing in the arteries
it also contains anti-inflammatory properties that help prevent the arteries from hardening over time
turmeric works to lower blood pressure by helping the body produce more nitric oxide
nitric oxide helps to relax and widen the blood vessels which leads to decreased blood
pressure levels over time turmeric is also a potent anti-inflammatory agent which can
help protect the heart and reduce the risk of developing heart disease another spice that we
had to include is cinnamon cinnamon is often used to add flavor to sweet and savory dishes
however many people don't know that cinnamon also offers several health benefits particularly
for the cardiovascular system it contains anti-inflammatory and antioxidant properties
that are responsible for improving cholesterol and blood pressure levels a study found that
eating one half teaspoon of cinnamon per day can decrease your blood sugar triglycerides and
ldl cholesterol levels i mean what more could you ask for there are several ways that you can add
cinnamon to your diet so get creative personally i love adding cinnamon to my morning cup of coffee
as there are also benefits to the combination of cinnamon and caffeine but that's a topic for
another video getting back on track the next food with blood pressure benefits is oats oats
contains antioxidants that inhibit inflammatory proteins which can lower ldl cholesterol levels
and help prevent atherosclerosis atherosclerosis is a condition that causes the arteries to harden
and narrow over time which can eventually lead to heart disease obviously this is something
we should strive to avoid oats are loaded with fiber which offers several other health benefits
including a decreased risk of diabetes stroke and cancer unfortunately researchers found that the
majority of adults aren't getting the recommended amount of fiber in their diet this is why you can
do your cardiovascular system a favor by including more oats and fiber in your daily routine
next up on our list is beets beets are a unique food but we had to include them in this video
because they contain high levels of nitrates nitrates are converted into nitric oxide in
the body which as previously mentioned has been shown to help relax and widen the blood vessels
this leads to improved blood circulation and lower blood pressure levels beets are
also rich in antioxidants and anti-inflammatory components that offer additional protection for
the cardiovascular system if you're not a fan of eating raw beets you can cook them roast them or
even blend them up with your juice or smoothies your cardiovascular system will be glad you did
but now that we've covered some of the most beneficial foods for your arteries let's take
a look at some of the worst foods that you should avoid as a general rule of thumb we should always
try to avoid foods that are high in cholesterol because it combines with fat calcium and other
substances in the blood to form plaque which can cause blockages in the arteries also try to avoid
foods that are high in saturated fat and trans fat because they're culprits when it comes to
plaque buildup and arteries as well i get it guys it's unfortunate because many of the tasty foods
that we enjoy contain the components that are bad for the cardiovascular system but when it comes
to improving our overall health i think it's a sacrifice that we will have to make in general we
should try to avoid fatty foods butter whole milk and cream processed meat fried foods ice cream
soda baked goods foods that are high in sodium and foods that are high in sugar again any food that
is high in cholesterol saturated fats or trans fat will likely have negative effects on your entire
cardiovascular system instead you can opt for the healthier option that we mentioned in this video
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it and there should be some other helpful videos popping up in your screen right about now that
i think you'll enjoy and just a quick reminder we're not doctors this video is for informational
purposes only thank you so much for watching have a blessed day and as always breathe easy my friend