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Folic Acid- Folic acid, found in green leafy vegetables and many enriched food products, reduces homocysteine levels in the blood. Homocysteine is a risk factor for heart disease and higher levels leave you at higher risk for heart problems. By consuming 400 micrograms a day, you can reduce your chance of high blood pressure by 40%.
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Vitamin C- A 500-milligram supplement of vitamin C was found to reduce blood pressure by about nine percent. That’s much higher than the recommended daily amount of 60 milligrams a day, but it is safe to take vitamin C in high doses.
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Vitamin E- This vitamin will help break down blood clots, improve circulation, strengthen the heartbeat and lower high blood pressure. The RDA is 10 milligrams per day, but it is safe to take more. Nuts, wheat, apples and dark greens are good sources of vitamin E. A good pill supplement should contain d-alpha-tocopherol.
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Fish oil- Obviously, the Chinese were on to something with having a diet high in fish. Research shows that fish oil, also known as omega 3 fatty acid, is very helpful to protect the heart and lower high blood pressure. In most cases, diets rich in fish oil are usually promoting healthy blood pressure. Find a quality fish oil supplement at a health food market.
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Vinegar- Vinegar has been around since Jesus walked the Earth and there is a reason why it is so popular. Apple cider vinegar includes vitamins C, A, E, B1, B2 and B6, in addition to potassium, magnesium, copper and many other helpful nutrients. Most of these vitamins and minerals have been shown to reduce hypertension.
We suggest mixing two tablespoons of apple cider vinegar with 8 ounces of water and a bit of honey to make up for the taste!
great post. but can you tell me for folic acid which vegetables should be taken…my FIL is a blood pressure patient.
Trying to help.
Searched and found an authoratative-sounding article, with an expert-looking list of references at the Ohio State University Extension Fact Sheet at Folate (Folacin, Folic Acid)
The following is excerpted from that article:
Where can I find folate in the food guidance system?
Grains
Fortified breakfast cereal
Whole wheat products
Meat and Beans
Liver
Eggs
Beans
Sunflower seeds
Vegetables—Excellent Source!
Asparagus
Leafy green vegetables
Fruits
Oranges
Strawberries
Cantaloupes and other melons
Milk, Yogurt, Cheese, Fats, Oils, and Sweets are poor sources of folate!
How can we get enough folate?
Eating a variety of foods that contain folate is the best way to get an adequate amount. Healthy individuals who eat a balanced diet rarely need supplements. The list of foods in the table of this fact sheet will help you select those foods that are good sources of folate as you follow the Dietary Guidelines. The list of good sources was derived from the same nutritive value of foods table used to analyze information for recent food consumption surveys of the USDA.
Some Good Sources of Folate
Food Serving Size Amount (Micrograms) % Daily Value*
Chicken liver 3.5 oz 770 193
Breakfast cereals 1/2 to 1 1/2 cup 100 to 400 25 to 100
Braised beef liver 3.5 oz 217 54
Lentils, cooked 1/2 cup 180 45
Chickpeas 1/2 cup 141 35
Asparagus 1/2 cup 132 33
Spinach, cooked 1/2 cup 131 33
Black beans 1/2 cup 128 32
Burrito with beans 2 118 30
Kidney beans 1/2 cup 115 29
Baked beans with pork 1 cup 9 223
Lima beans 1/2 cup 78 20
Tomato juice 1 cup 48 12
Brussels sprouts 1/2 cup 47 12
Orange 1 medium 47 12
Broccoli, cooked 1/2 cup 39 10
Fast-food French fries large order 38 10
Wheat germ 2 tbsp 38 10
Fortified white bread 1 slice 38 10
- based on Daily Value for folate of 400 micrograms
(Source: Food Values of Portions Commonly Used, 16th edition)
How to Prepare Foods to Retain Folate
Folate can be lost from foods during preparation, cooking, or storage. To retain folate:
Serve fruits and vegetables raw whenever possible.
Steam, boil, or simmer vegetables in a minimal amount of water.
Store vegetables in the refrigerator.
What about fortified foods?
Most ready-to-eat cereals are fortified with folate. Fortified ready-to-eat cereals usually contain at least 25 percent of the U.S. RDA for folate. Because cereals vary, check the label on the package for the percentage of the U.S. RDA for a specific cereal. Since January 1, 1998, flour has also been fortified with folate.