Top 20 Foods To Lower Your Blood Pressure

[Music] [Music] welcome to another episode of talking with docs i'm dr paul zalzo i'm dr bradweeny okay we've made a video that talked about two foods you can ingest that can help lower your blood pressure okay and there's really good evidence to support those two foods for sure it was b strongest flax seed yeah beta flax seed so those are number one and two yeah now we've got a bunch of foods that there's some evidence maybe not as good as a double-blinded placebo-controlled randomized controlled trial but some evidence to support that these foods may in fact help lower your blood pressure might work in some people right and for a bunch of very specific reasons so probably the biggest reasons are potassium so potassium is an important element that actually swaps out salt so if you have too much salt consuming a normal level of potassium pushes the salt out and with it it drags water this lowers your blood pressure number two is magnesium magnesium has a relaxing effect on our vessels as well as calcium has an effect on the smooth muscle that lines the walls of our vessels so those big three are commonly common themes in the foods that we're talking about and blood pressure is measured in millimeters of mercury right so you can measure pressure in things like pounds per square inch kilopascals in medicine we use millimeters of mercury and a manometer or a u-tube or u-shaped manometer you do there you go is how you measure uh pressure in a lab and it's millimeters of mercury is just one of the measures however in medicine what do we use big momentum sigma sphygmo sphygmomanometer i thought that was the villain in either stranger things or the new harry potter sphygmomanometer is what your doctor will use to measure your pressure okay so manometer every time i say manometer you should go manometer all right that's how you measure blood pressure people who don't get that reference manometer measure pressure sphygmomanometer is what the doctor is using on your arm with a cup tomato okay so we're gonna we're gonna zip through the top 20 foods you can consider ingesting like always discuss with your family doctors particularly if you have blood pressure high blood pressure or any other medical condition because some of them can aggravate particularly kidney disease that's probably the biggest one worried about okay and while you're listening to this list try and guess the mammal that has one of the highest blood pressures we'll tell you at the end oh i think i know the answer okay so one or two we already have beetroot juice and garlic so that goes sorry beetroot juice and flaxseed goes right into number three garlic garlic garlic garlic cosmic and that's decades old that's i remember we had a substitute french teacher who smells like garlic a lot and because she had hypertension and she used to ingest a lot of garlic kept the front three rows completely empty right and that's because of a component called allicin and another component that they feel acts like an ace inhibitor which is a very common and commonly prescribed class of medications for hypertension so garlic so tastes good and actually i think there's another evidence that shows that if you take garlic it actually reduces the amount of salt you require to make it taste better so yeah yeah keeps the vampires away keeps it tasty number four is bananas so bananas are full of potassium everybody knows this all right potassium gets bananas so there's one study that showed if you have two bananas a day that actually helps lower your blood pressure by ten percent if you have kidney disease obviously you have to be careful of this so anything on the renal diet has to be careful about potassium but so potassium's number four in a banana next salmon and tuna okay all right why do they matter salmon and tuna manner because they have omega-3s and we've talked about omega-3s a billion times but that can help too and if you have high blood pressure eating a lot of tuna it's a great way to get a cool nickname hey tuna maybe hey big tuna you coming with us tonight okay number six is sweet potatoes so they are a little bit sweet they're not as sweet as you would think like it's in the name you think it should be really sweet but actually they're very good and they're an excellent source of potassium and magnesium which we talked about have very specific effects on our blood vessels beans next is beans mostly white beans okay so picture this you're eating a lot of garlic and you're eating a lot of beans you're going to have no friends and no one's inviting you to any social gatherings anytime soon so the magical fruit the more you eat the more you lower your blood pressure it's actually not as fun of a song to sing but it does make a very big difference you'll be a real treat on an elevator with all that garlic and beans number eight is quinoa quinoa is an excellent source of fiber potassium and magnesium it's one of those old ancient grains that is very very good for you quinoa number eight kale if you can gnaw through a leaf of kale you might bring your blood pressure down okay and that's because of magnesium potassium fiber and calcium as well as vitamin k but what i'll give you some a little piece of advice for those cooks out there a lot of people say kale's hard kale's bitter you know how you get around that you take a tiny little bit of olive oil you dress it over top of your kale and then you massage it inside of a bowl it sounds really weird but it makes a huge difference so if you just take 30 to 60 seconds massage each leaf with a tiny little bit of oil it actually drastically changes the texture and the flavor of the kale so there's a hot tip for you on how to tolerate because kale is the meals you part another green leafy vegetable spinach spinach has all the same components potassium magnesium vitamin c iron and vitamin k spinach is very very good for you can hide it in almost anything and we know popeye never had hypertension no way and look at the pipes on the guy rip oatmeal okay eat your oatmeal yep why is oatmeal matter oatmeal again with the magnesium in it got specific fiber that binds to cholesterol i've already talked about cholesterol a lot about cholesterol so next is dark chocolate and it's actually not really dark chocolate it's the it's the cocoa and maybe even cocoa powder you'd have to eat so much dark chocolate to lower your blood pressure it wouldn't be healthy for you so a little bit of dark cocoa in your coffee or your smoothie or whatever could go a very very long way next is one of my favorite fruits watermelon i love watermelon watermelon by the gallon watermelon has l-citrulline and l-arginine which are precursors to nitrous oxide nitrous oxide is a very powerful vasodilator yes which makes your vessels dilate and you can imagine if you have flow through a pipe and you make the pipe wider the pressure goes down same thing in the body and nitrous oxide nitro spray sublingual nitro tabs people with angina often carry that around to get rid of their chest pain because they can really reduce their pressure and dilate their vessels broccoli broccoli similar to spinach and kale has those five big elements that helps reduce blood pressure and can also be a cool nickname too like tuna right hey tuna hey broccoli you coming no one wants to call your broccoli berries how about berries eat berries berries can help lower your blood pressure some evidence to support the berries absolutely because of those anthocyanins that we talked about before okay fermented foods like sauerkraut kimchi and yogurt so because of that good bacteria it can restore good good health and this has been shown to reduce your blood pressure i'm running out is right cinnamon yes okay cinnamon cinnamon's a good one too cinnamon's a nice spice to put on trials have shown uh cinnamon can bring down blood pressure in type 2 diabetics yep excellent extra virgin olive oil so we talked about the healthy fats and the processing the way the extra virgin olive oil is just pressed rather than heated makes it a healthy way to reduce your blood pressure walnuts okay walnuts with their omega-3 again omega-3 comes in just about everything that can help reduce your blood pressure there's a good study show that if you just half a cup a day it helps reduce blood pressure in a reasonably good study the last one is pumpkin so once a year around halloween who doesn't like pumpkin pumpkin spice latte pumpkin puree it has an excellent source of potassium this has been shown to reduce your blood pressure because it swaps out that sodium that we talked about before trick or treat wow that is a long complete list it's not complete actually there's like hundreds of things that can help you but these are 20 that have some evidence to show that they can help reduce your blood pressure in a safe cost-effective way potentially reducing your need for medication and allowing you to live a healthier longer life giraffe don't eat giraffe no giraffe is that mammal that has one of the highest blood pressures it makes sense it's got to get all that blood up to its head yeah pressure can be as high as like 300 over 180 or something like what happened so it must must have really good tight control because when it puts the head down to drink water the coconut doesn't fall down yeah well i guess it does have but good i think it has a good way to constrict it once it does that down yeah actually because the pressure in a giraffe's head is around 120 over 80 but it's down around the heart where it's 300 to pump it wow because the pressure drops across that neck by the way 120 over 80 is our pressures that it's supposed to be around yes unless you're supposed to giraffe like elephant they have high blood pressure they seem like they're gonna lie but that tissue to get through the ears if you like this video please like it subscribe to our channel and remember you are in charge of your own health and your own blood pressure see you next time

Channel: Talking With Docs

Views: 160,511

Keywords: Hypertension, Blood pressure, Blood pressure control, How to lower blood pressure, Foods to lower blood pressure, BP

Id: _gKDvAiuy6w

Length: 8min 45sec (525 seconds)

Published: Sun Jun 12 2022