This time we’re tackling high blood pressure. As always, if you have any questions about the content, drop Ola a line at nutrition@crossfit-torun.pl
10 rules for blood pressure problems
I’ve put together 10 rules for anyone with blood pressure problems, along with a list of foods that can help in the fight.
- exercise regularly (we’ve probably got this one covered)
- lose any excess weight (75% of weight-loss success is diet! Not sure where to start? Come along to a free consultation – every Friday)
- cut out sugar and eat fewer carbs
- ditch processed food
- quit smoking
- try meditation or yoga
- look after the quality of your sleep
- stay hydrated
- drink less alcohol
- eat the right amount of protein
Foods that can help
Berries
They contain antioxidants called anthocyanins – according to a study of 34,000 people with high blood pressure, they lower it by as much as 8%. Add them to your porridge or a protein shake (whey helps on its own too!)
Bananas (and other potassium-rich foods)
Potassium lowers the pressure in your blood vessels. You can also swap bananas for avocado, cantaloupe, halibut, sweet potatoes, mushrooms, tomatoes, tuna and beans.
Beetroot
According to a 2015 study, beetroot juice can lower blood pressure. Drinking as little as 250 ml brings it down by 8/4 mm Hg. It works almost like blood pressure medication – without wearing your body down!
Dark chocolate
At least 70% cocoa – one piece a day helps lower blood pressure (there have been as many as 15 trials).
Watermelon
It contains citrulline, which helps lower blood pressure. Citrulline helps the body produce nitric oxide, which relaxes the blood vessels, improving blood flow and so lowering blood pressure.
Porridge
Oats contain beta-glucan, which lowers blood pressure as well as cholesterol.
Leafy greens
Salad leaves and brassicas are rich in nitrates, which lower blood pressure. 1–2 portions a day reduce it for 24 hours.
Garlic
An enemy of fungi and a natural antibiotic, whose main active ingredient, allicin, is considered great for your health. Like citrulline, it helps the body produce nitric oxide, which relaxes the blood vessels, improving blood flow and so lowering blood pressure.
Fermented foods
Fermented foods rich in probiotic bacteria also help bring blood pressure down.
Pulses
These lower blood pressure too (probably thanks to their protein content).
Natural yoghurt
Sadly, it only works for women.
Pomegranates
A glass of pomegranate juice a day for 28 days lowers blood pressure. The antioxidants in pomegranate are responsible for this.
Cinnamon
It can lower blood pressure by 2.6 mm Hg. There haven’t been many studies, but it also helps with cellulite, acne and colds – and besides, what’s an apple pie without cinnamon?
Pistachios (other nuts too)
They help in stressful situations by reducing tension in the blood vessels.
