EAT RIGHT TO FIGHT HIGH BLOOD PRESSURE

While nature gives us quite some foods to manage high blood pressure, some others are counterproductive for our health. To understand the difference, this blog gives you appropriate answers, all scientifically verified.  Read on to learn about details. 

THE PHILOSOPHY BEHIND

The U.S. is foremost in medical technology worldwide. Still, according to statistics of the World Health Organization (WHO), 86% of non-age-related premature deaths and 77% of all diseases in general are the consequence of unsolved (chronic) health issues. Heart disease ranking first – followed by cancer and diabetes.
 
With high blood pressure (hypertension) as a leading cause of heart failure.
 
Fortunately yet, nature’s kingdom of health is loaded almost unlimited with nutrition we can choose from every day to keep blood pressure in range – economically. As indicated in following.
 

SWALLOW HIGH BLOOD PRESSURE – SCIENTIFICALLY VERIFIED
​

Let’s start with some fruits – native and exotic. E.g., …….
 

• Pomegranate

 
Pomegranate consumed whole or as juice (however, without added sugar!) lowers blood sugar consistently.

According to international research inter alia
 
 in Italy at
- University of L’Aquila in L’aquila
   &
- University of Turin in Turin
   as well as
- University of Western Australia in Perth, Australia
- Charles University in Prague, Czechia
   and in Iran at
- Mashad University of Medical Sciences in Mashhad
   and in its capital Tehran at
- Tehran University of Medical Sciences
   &
- Shahid Beheshti University of Medical Sciences  

Similar the results of daily consumption of
 

• Kiwi

 
2 pieces per day according to research at, inter alia,
- Tianjin University of Traditional Chinese Medicine in Tianjin, China
   &
- University of Otago in Dunedin, New Zealand
 

• Berries

 
like blue- and strawberries preferably
- as a sweetener after meal
- sprinkling on oatmeal
- madding to smoothies  

half a cup dried or one cup frozen are recommended, inter alia, by research at the
- University of Maine in Orono, ME.
 

• Watermelons

 
Its juice is equally recommended, inter alia,

in the UK at the
- University of Cambridge in Cambridge

in Saudia Arabia at
- King Khalid University in Abha
- Qura University in Makkah
- University of Tabuk in Tabuk
- Prince Sattam Bin Abdulaziz University in Al-kharj

in Iraq at

• Al Maarif University College in Ramadi
• Al-Ayen University in Ti-qar
• Al-Mustaqbal University College in Babylon
• Islamic University in Najaf
• University of Mosul in Mosul

in Egypt at

• University of Cairo in Cairo

in Indonesia at

• Universitas Lambung in Banjarmasin
• College of Health Sciences (STIKES) in Mataram

in Ecuador at

• Catholic University in Cuenca     

 

• Citrus fruits

 
like lemon and orange juice.
 
As based on comprehensive research in Spain at, inter alia, Universitat Rovira i Virgili in Reus/Tarragona.

• Bananas

 
because of its content of heart supporting potassium.
 
With potential potassium-rich alternatives such as
- prunes
- apricots
- acorn squash
- lentils
- potatoes  

Scientifically supported by the American Heart Association and the U.S. governmental National Institutes of Health.
 

• Pulses

 
like the aforementioned lentils and others.
 
With their special benefit of fiber and protein.
 
According to international research at, inter alia, the University of Aberdeen in Aberdeen, UK.
 

• Beets

 
like 1 glass of beet juice daily.
 
As scientifically recommended in the U.S. and internationally, inter alia, at
- Virginia Commonwealth University in Richmond, VA
- Howard University in Washington, D.C.
- Oxford Brookes University in Oxford, UK
- University of Sao Paulo in Ribeirao Preto, Brazil
 

• Garlic

 
Based on research in Australia at the
- University of Adelaide in Adelaide            
   &
- Torrens University in Melbourne
garlic may relieve not only high blood pressure but also arterial stiffness and cholesterol.
 

• Nuts

 
This recommendation with special reference to walnuts is based on international research inter alia at
- Chongqing University in Chongqing, China            
   &
- University of Leeds in Leeds, UK

 

• Green leafy vegetables

 
Such as
- spinach
- kale
- cabbage
- mustard greens
- collard greens
- Swiss chard  

Depending on their high amount of nitrates, daily consumption of at least 1 cup cooked or 2 cups fresh is specifically beneficial to regulate blood pressure.
 
As scientifically verified inter alia
 
in Australia at
- University of Sydney in Sydney
   & in Perth at the
- University of Western Australia
   and
- Cowan University

As well as in Denmark at
- University of Copenhagen in Copenhagen
- University of Southern Denmark in Odense
- Aarhus University in Aarhus
   & 
- Aalborg University in Aalborg
  

• Tomato extract

 
Containing the antioxidant lycopene, this healthy plant food is beneficial for blood pressure management.
 
As scientifically verified comprehensively in Thailand at, inter alia,
- Mahidol University in Bangkok
   &
- Srinakharinwirot University in Nakhon Nayok  

As well as in Israel at the
- Ben-Gurion University of the Negew in Beer Sheva
 

• Cinnamon

 
Although this benefit for blood pressure management may only be modest, it is still scientifically verified by research, inter alia, in Iran at the
- Shahid Behesti University of Medical Sciences in Tehran
- Isfahan University of Medical Sciences in Isfahan
   &
- Ahvaz Jundishapur University of Medical Sciences in Ahvaz

as well as in the U.S. at the
- University of Kentucky in Lexington, KY.  

In cases of
 

• Oats

 
the benefit of managing blood pressure lies in its content of a fiber named beta-glucan.
 
According to research at the University of Manitoba in Winnipeg, Canada.
 

• Natural yogurt

 
as an unsweetened type, based on research in Australia at the
- University of South Australia in Adelaide, Australia
   & in the U.S. at
- University of Maine in Orono, MN
 

• Oily fish

 
According to the American Heart Association (AHA) it is advisable to consume twice a week 3 ounces of oily fish to fight cardiovascular disease.
 
Such as     
 
- sardines
- anchovies
- mackerel
- albacore tuna
 
Scientifically supported internationally by, inter alia,
- Macau University of Science and Technology in Macau, China
   &
- Queen’s University in Kingston, Canada  

Not to forget about
 

• Dark chocolate

 
Because of its cacao/cocoa content which helps to cut down high blood pressure according to the American Heart Association (AHA).
 
Scientifically verified internationally by the University of Bari in Bari, Italy.  
 

WARNINGS

At the same time it is important to cut down the type of seemingly ‘modern’ nutrition which increases the danger of high blood pressure, vice-versa.
 
Like
 

• Processed food

 
 Which in fact (unfortunately) is the prime nutrition in our seemingly ‘modern’ world.
 
With its manifold contents of unhealthy additives like salt and harming fats, etc. Increasing blood pressure, inter alia.
 
As scientifically verified comprehensively in Brazil at the
​
- Universidade Federal da Bahia in Salvador           
   &
- Universidade Federal da Minas Gerais in Belo Horizonte 

In this context, the governmental United States Department of Agriculture recommends the limitation of
 

• Salt

 
to 2.3 grams per day beyond children’s age of 13.
 
Based on its ‘Dietary Guidelines for Americans’ (DGA) by the governmental U.S. Department of Agriculture (USDA) and the U.S. Department of Health and Human Services (HHS).
 
Similar the recommendation of the American Heart Association (AHA) about
 

• Alcohol

 
which is not bad per se but should be limited per day to 2 drinks for male and 1 drink to female adults in cases high blood pressure is diagnosed.
 
According to research at Universidade Federal Do Rio Grande Do Sul in Porto Alegre, Brazil.
 
And how many ounces (OZ) is the size of 1 drink? Alternatively 12 oz of beer / 5 oz of wine / 1–1.5 oz of hard liquor.
 
Similar the situation with
 

• Caffeine

 
Moderately consumed can this be beneficial for heart health according to the American Heart Association (AHA), as scientifically verified inter alia in Japan at the

- Osaka University Graduate School of Medicine in Osaka
- Hokkaido University/Faculty of Medicine in Sapporo 
   as well as
- University of Tsukuba in Tsukuba 

Unlike high consumption of caffeine in cases of severe hypertension – as this could well lead even to premature death, according to same scientific references..
 

IN A NUTSHELL
​

While nature gives us quite some foods to manage high blood pressure, some others are counterproductive for our health. To understand what is what, this blog gives you appropriate answers, all scientifically verified.   
 

​ADAGE OF THE WEEK

​​​"The physician is only the servant of Nature.
Therefore, it behooves medicine to 
follow the will of Nature." 

Paracelsus
Swiss Physician of the 16th Century