Blood pressure is the force exerted on artery walls as blood circulates from the heart throughout the body. Systolic pressure is the highest point when the heart beats, whereas diastolic occurs between those beats. Generally, as the systolic pressure increases, the diastolic drops. Normal systolic pressure gives a reading of less than 120 mm of mercury. Natural home remedies can help regulate blood pressure and lower systolic readings. Always consult your doctor before beginning a new health regimen.
Potassium-Rich Fresh Fruits and Vegetables
Potassium-rich fruits and vegetables aids in reducing systolic blood pressure while regulating salt content in the diet, according to the Diabetes Resource Coalition of Long Island. The majority of men and women fail to consume adequate potassium amounts required for a healthy diet and proper blood pressure levels. Eating foods such as oranges, spinach, kale, sweet potatoes and bananas provides essential potassium levels beneficial in lowering systolic pressure.
Phytochemicals in Red Fruit
Phytochemical present in specific types of red fruit help to control blood pressure while delivering essential vitamins and nutrients, asserts Disabled World. The phytochemicals lycopene and quercetin aid in lowering systolic blood pressure and are unique to red fruits. A recent U.S Department of Agriculture clinical research trial reported that regular ingestion of tomatoes—which contains lycopene—over an eight-week period, yielded a critical drop in systolic blood pressure in individuals suffering from hypertension. Quercetin, a powerful antioxidant present in fruits such as strawberries and apples decreases blood pressure associated with hypertension, reports the Journal of Nutrition. Supplement your diet with lycopene- and quercetin-rich red fruits to naturally control your systolic blood pressure. Consider cranberries, blood oranges and cherries as effective sources of these compounds.
Vegetables Containing Magnesium
The Office of Dietary Supplements recommends eating a variety of dark green leafy vegetables for proper absorption of magnesium, among other essential vitamins and nutrients. Magnesium is particularly important for maintaining and lowering blood pressure as well as facilitating over 300 biochemical reactions within the body. For hypertensive individuals and those with cardiovascular disease, magnesium encourages normal systolic blood pressure and sugar levels. The Red Orbit website suggests eating spinach, kale, collard greens and arugula for high amounts of magnesium.
References
- The Life Clinic: What is Blood Pressure
- The Diabetes Resource Coalition of Long Island: Fruits and Vegetables - Chronic Disease Fighters
- Disabled World: Color Wheel of Fruits and Vegetables
- The Journal of Nutrition: Quercetin Reduces Blood Pressure in Hypertensive Subjects
- The Office of Dietary Supplements: Magnesium
